by Adam O'Neill
8.Remain a passive observer in the present moment. Observe the sensations in your body, what your eyes want to do, the interaction between your mind and your breath, and the thoughts that clamor for your attention.
9.When the meditation feels complete, softly close your eyes. Take several slow, deep breaths. Allow your breathing to return to normal and slowly open your eyes.
10.Once you come out of this meditation, notice whether your eyes are more selective about where they focus, and whether your mind is calmer in its reaction to visual stimuli.
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PET TONIC 5 TO 10 MINUTES
Spending time observing another life, in all of its details and subtle behaviors, is a simple way to cultivate humility, compassion, and wisdom. We experience these qualities when we spot animals in nature and when we form bonds with our pets. As with most meditations, the approach here is to establish a focal point for your mind. Choose any pet of which you are fond (either yours or a friend’s) and enlist the animal to help you. This meditation brings your attention and awareness out of your own mind and onto another life.
1.Find a comfortable seated position on a cushion on the floor, in a chair, on the couch, or on a bed near a trusted pet.
2.For the next several minutes, give your undivided attention to this animal. Pet it, hold it, or simply look at it.
3.Let your breath flow naturally. Connect to it as an anchor if your mind starts to wander.
4.The intention here is to be completely present with this other life-form, to respect and marvel at its existence and presence.
5.Observe the pet’s color, texture, and contours. Focus on its breathing and subtle movements.
6.Connect to the inherent trust between you and this animal. Marvel at the connection you share, in this moment, right now, and in all moments.
7.Consider how the life you are observing is precious, amazing, powerful, and fragile. Consider how this is also true of your own life.
8.To conclude this meditation, close your eyes and take 3 slow, deep breaths, then allow your breathing to return to normal. Take a moment to connect with your pet as you normally would—with a pat on the head or a scratch behind the ears. As you return to your day, note how deeply appreciating and connecting with another life makes you feel.
TIP: If your pet gets up and leaves during this practice, you can either continue the practice, holding onto the focus and spirit of the meditation on your own, or turn it into a walking meditation and follow the pet around.
VARIATION: This practice can be equally powerful with another person. Try it with a sleeping baby or child or even with a willing friend or partner. Without speaking, observe the shape and color and living presence of the other person. Touching is optional.
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RAINFALL 10 MINUTES
“The sound of rain needs no translation.”
—Zen proverb
The sound of rain has a calming, soothing, and rejuvenating effect. For this meditation, you can either wait for a rainy day or find an extended audio track of rain online (lots of free options are available). The intention of this practice is to fully tune into the sound of the rain. Find a quiet spot (or use headphones) to prevent other sounds from interrupting.
1.If it’s raining outside, find a comfortable spot where you can hear the rain well. You may even want to open a window to get closer to the sound. If you’re using a recording, begin playing the track on your device. I find that headphones create a more immersive experience.
2.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
3.Close your eyes and check in with your breath, following the inhale and exhale for several cycles.
4.Notice whether you are holding tension in any part of your body. If you are, let it go.
5.Quiet your mind and let go of all thoughts.
6.Bring your attention to the sound of the rain. Do not listen for anything in particular. Don’t anticipate the next drop or gust of wind. Don’t try to visualize the rain. Just be present with the sound. Let it fill your mind.
7.Stay with the sound of the rain for the next 10 minutes. As thoughts arise or you catch yourself losing focus, return to your breath and then to the sound.
8.You are not thinking. You are not daydreaming. You are immersing yourself in the sound, staying with the sound waves in each moment.
9.As you come to the end of this meditation, gently open your eyes. If you’re listening to rain outside, notice whether your relationship with the sound changes at all as you come into your surroundings. If you’re listening to a recording, gradually reduce the volume over the course of a minute or so. It can be shocking to suddenly turn it off.
TIP: The recorded sound of rain can be intense. Sometimes I need to turn it down a bit as my sensitivity to the sound increases with focus during the practice.
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AROMATHERAPY 5 TO 10 MINUTES
What we smell can affect us physically, emotionally, and mentally. Your sense of smell is probably more powerful than you realize. In this meditation, you’ll use the power of scent to focus the mind and raise your awareness of the present moment. And don’t worry, you’ll only use scents that you like. Choose a favorite scented candle or essential oil. I recommend using something with a mild odor, because strong scents can quickly become overwhelming.
1.If you’re using a candle, light it. If you’re using an oil diffuser, add your chosen essential oil and turn it on.
2.Find a comfortable seated position or lie down flat on your back. You want to be close enough to the scent to smell it, but not so close that it’s overwhelming.
3.Become aware of your breath, following each inhale and exhale for several cycles.
4.If you have any thoughts in your mind, let them all dissolve to arrive fully in the present moment.
5.Without altering your natural breathing pattern, or trying to smell, become aware of the scent as it comes to you.
6.Notice: Does the scent seem to come in waves? Is it consistent? Does it encourage you to breathe more deeply or more slowly?
7.For the next several minutes, observe how your perception of the scent changes. Does it start to fade as you become more accustomed to it? Or does it get stronger? Can you pick up different nuances of the smell?
8.Avoid straining to smell anything in particular. Avoid labeling or describing the scent. Simply stay present with it.
9.If your mind interrupts your focus with a thought, observe it, let it go, and return your focus to the scent. If you get distracted, return your focus to your breath whenever needed.
10.When the meditation feels complete, take a moment to simply reconnect with the breath, following the sensations of each inhale and exhale. Snuff out the candle or turn off the diffuser. Slowly get up and move away from the smell. Note how you feel. Going outside for a breath of fresh air may be a nice conclusion.
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PEOPLE EVERYWHERE 15 MINUTES
Some people (myself included) feel some anxiety in crowded spaces. Through my meditation practice, I’ve come to understand that this kind of anxiety results from my brain doing two things: trying to absorb all of the words, voices, and sounds around me and trying to label, sort, and prioritize all that is happening. In this meditation, we explore how stimulation influences our brains and our state of being and how we can adjust this relationship through cultivating awareness to find calm in any situation.
1.Visit a busy place, perhaps a bustling office, food court, hotel lobby, or subway stop. Find a comfortable, safe place to sit on a bench or a chair.
2.Position yourself so that you can hear everything that is going on around you.
3.Soften your gaze and find your breath. Connect with the comfort you feel within your own skin.
4.Begin to listen, but rather than listening to any one sound in particular, let each sound that reaches your ears roll past. Do not try to discern any meaning or listen mo
re intently to any sound over another. Simply notice the sounds as they come.
5.Become aware of all the sounds and of all of their layers. Try to hear all the sounds as one single unified sound. Notice the ebbs and flows, the rises and falls, perhaps even the brief moments of silence.
6.For the next few minutes, continue to observe the sounds as they arrive at your ears. Remain observant, passive, and nonjudgmental. You may notice that certain sounds capture your attention more than others. Some may stimulate thoughts or emotions. But do not hold onto any of them. Remain open to all new sounds and let them pass. This practice is aimed at remaining calm in the chaos.
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OBJECT OF DESIRE 15 MINUTES
We live in a consumer culture and as a result, it’s easy to become emotionally attached to the things we own. But stuff, like everything else in life, is impermanent. In this meditation, you’ll practice nonattachment by focusing on a cherished physical item and letting go of the emotions around it. The item can be a letter from someone special, a souvenir, jewelry, or an heirloom. It’s best to choose something you can easily hold or fit in your hand.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture. Gently hold the object in your hands.
2.For the next several minutes, direct your focus on the object. Notice its shape, colors, and textures. Does it have a scent? Does it make a noise in your hands? Is it warm or cool to your touch?
3.As you do this, your mind may wander, but bring your attention back to the object.
4.If you need to reset the practice, bring your attention to your breath, softening your gaze or even closing your eyes for a moment before returning to the object.
5.Explore the idea that what you are holding is simply an object. You create any emotion or value that it has for you. When you separate the object from the meaning you’ve given it, what is it?
6.To complete this meditation, gently close your eyes. Without trying to change or control it, bring your attention to your breath for 3 or 4 cycles. Take a moment to feel the gratitude you have for this object and this moment.
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WANTING NOTHING 5 MINUTES
A classic cartoon of the Dalai Lama shows him holding a gift from the other monks on his birthday. It’s an empty box. He’s smiling broadly and saying, “Wow, nothing! Just what I always wanted!” This cartoon humorously depicts the concepts of nonattachment and nonstriving. We’re immensely fortunate to live in a time when nearly everything is a click away, but the allure of instant gratification can also create perpetual stress, decision fatigue, and fear of missing out or making the wrong choice. Because we are so accustomed to thinking about what we want, deciding what we want, and getting what we want quickly, this meditation can seem radical. But it offers an easy path to a state of being that is in close union with our truest selves: alive, observant, aware, and free from thinking about what we want next.
1.Find a comfortable position seated on a cushion or in a chair or lying down. If you are seated, sit up straight without forcing perfect posture.
2.Without trying to change or control your breath, bring your attention to it. Follow the sensation of each inhale and exhale.
3.Scan your body slowly from head to toe. Relax any tension in your scalp, your forehead, your neck and shoulders. Relax your chest, upper back, and lungs. Continue to move through your entire body, releasing tension.
4.Check back in with your breath.
5.For the next several minutes, say, I am alive. I am here. I have everything I need.
6.You may begin to experience the power in this meditation as thoughts start to arise. Your brain will “want” to be heard, will “want” attention, will “want” to do something about the statement you’re making.
7.As this happens, repeat, I am alive. I am here. I have everything I need.
8.Return to the breath whenever you need. Continue to repeat the phrases until you feel the meditation is complete.
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NO WORRIES 15 MINUTES
Wanting is a strong desire for a particular experience, outcome, or thing. The other side of that coin, worry, is the concern that what you want won’t happen or that something “bad” will happen. You can reduce worry by having a healthier, less attached relationship with what you want. In this meditation, we focus on the idea that we cannot predict the future, that the only moment that exists is this moment, right now.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or on a chair. Sit up straight, but don’t force perfect posture.
2.Bring awareness to your breath, following each inhale and exhale for several cycles.
3.Scan your body for tension, stress, and tightness. Relax any area that needs relaxing.
4.Return to your breath, finding a place in each inhale and exhale that feels the best. Perhaps it’s in your nostrils, at the tip of your nose, or in your chest.
5.Release any lingering thoughts in your head. Let them all go.
6.Speaking softly to yourself or in your head, repeat, I am present. Aware of this moment. Alive right now. I am free of concerns about the future.
7.Repeat these phrases for the next 15 minutes.
8.As thoughts interrupt your concentration on the phrases, observe them with passive detachment, and let them go. You can notice where they come from, and what emotions they bring up, but don’t hold onto them.
9.Return to your breath whenever you need to, and maintain a comfortable rhythm as you repeat the phrases.
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FEELING YOUR FEELINGS 5 TO 10 MINUTES
You know when you are angry, sad, or joyful—but have you ever stopped to examine what that emotion actually feels like? For example, anger can be overwhelming. It triggers a series of biochemical responses within your body that elevates heart rate, dilates blood vessels, and initiates perspiration. In moments of anger, our mind focuses on the thing that caused us to feel angry, drowning out everything else and perpetuating the emotion. If you can insert a split second of awareness when an emotion is triggered to ask yourself, How do I feel in my body right now? you can quickly begin to reduce the intensity of the emotion. It redirects your mind away from the emotional response. Try it the next time you feel angry, sad, or frustrated—it really works. Although you likely won’t use this tool as much in moments of happiness, there’s value in getting perspective on positive emotions, too. Remember: impermanence.
1.Find a comfortable seated position, either cross-legged on a cushion on the floor or in a chair, or lie down on a flat comfortable surface, such as a yoga mat.
2.Bring your attention to your breath. Follow the complete sensation of each inhale and exhale without trying to change or control it.
3.Scan your body. What are you feeling in your head? Is your face completely relaxed? Is there tightness in your neck or shoulders? Does your throat or jaw feel tense? Are your arms completely relaxed?
4.Move down through each part of your body, through your major muscle groups, heart, lungs, abdomen, and pelvic floor. Scan the muscles of your thighs and upper legs. Move down to your lower legs and into your feet.
5.As you move through your anatomy, notice how the emotion affected each part of your body. As you get in touch with the sensations, gently let go of any tension, stress, or tightness.
6.Without concentrating, simply notice how your body has been affected by the emotion.
7.As thoughts arise, notice them, and let them go. Gently notice whether your thoughts are related to the emotion that kicked off this practice, or whether the thoughts want to perpetuate the emotion.
8.To conclude this practice, return your focus to your breath. Notice the gentle sensations of each inhale and exhale. Notice how focusing on your breath makes you feel present, centered, calm, and alive. Notice how your body has reset and how your mind is now calm.
9.Without rehashing the event that created it, notice h
ow your state of being is now totally different from the emotion you felt when you started this practice. Note how just a few minutes of reconnecting with your breath and your body completely dissolved the intensity of that emotion. As you continue to practice meditation, you may find that you become less likely to be thrown into emotional turmoil by other people or your own thoughts, and that when you are, it becomes easier to reset.
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TRUST 15 MINUTES
When we make our plans for tomorrow, we trust that we’ll wake up in the morning. When we share a secret with a friend, we trust that they won’t share it with anyone else. When a car waits for you to cross the street, you trust that the driver has his or her foot on the brake. But from a young age, we’re taught that not all things are worthy of our trust, that we need to be careful. Interestingly, much of our anxiety springs from this learned lack of trust—in other people, things outside of our control, and the future. And although some amount of skepticism is required for survival, we tend to get too caught up in it. In this meditation you will abandon doubt, fear, and paranoia. From a safe, comfortable place, you’ll adopt the mind-set that everything is as it seems to be and that all things are worthy of our trust. Merely introducing this concept to your mind may spark some uncomfortable vulnerability. But just for 15 minutes, we’re going to relax into trust and not let our brains override our intention.
1.Find a comfortable seated position. You can sit cross-legged on the floor or in a chair. Sit up straight, but don’t force perfect posture.