The Still Life: 21 Days of Meditation

Welcome to Day 2 of our meditation journey! Have you wondered how to prepare for meditation? Today I wanted to share a few tips to get ready for a few moments of quiet.

#1: Quiet: The main thing is to find someplace and some time where you won't be too distracted. Whether that's in your closet, in your favorite chair, or on the bus with your headphones in, look for a spot where you can be focused on your meditation.

#2: Comfort: Get comfortable. It's no fun to get into the middle of a meditation and realize your foot's asleep, or your back is killing you. So even if you have to lock yourself in the bathroom to get a moment of quiet, be sure to bring a pillow or some blankets, or something that will help you settle in.

#3: Rest: Are you worried you'll forget your to-do list, or that important thought you had? No problem - grab some paper and a pen and jot down any thoughts you think might distract you during your meditation, and give yourself the gift of a few moments without anything to do. I'm so excited you're here!

Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day. – Deepak Chopra

I don't know how I came to this conclusion, but I've discovered that meditation is more about focus than about clearing your mind - that when you can learn to pay attention to just one thing, like your breath or your heartbeat, or some meaningful word, then your mind clears itself. So, if you're still not quite sure about all this and two minutes feels like forever, don't worry. Just keep focusing on one thing, and the rest will come with practice.

Today's the day! We're going to take a couple extra minutes of stillness to meditate. If that seems like too much for today, no worries - just head over to the podcast page and pick one of the 2 minute meditations that were meaningful to you. This is a chance to practice, which means sometimes it won't feel like it's working out - that's totally normal. But don't panic! Try it, you might be surprised how easily it comes to you. Remember that you are welcome here and there's no pressure, no obligation, just an invitation.

So today, I thought we'd try something a little different. My hope is that I can share some different forms of meditation over the next few weeks and that maybe you'll find one or more that you connect with. If this isn't your thing, no problem - you can always choose another meditation from the podcast. But today, if you're up for it, let's try a music meditation. It probably works best to choose a song that's instumental, without words, and has a slow beat or pace, and it's easier if the song is close to 5 minutes long, or if you can repeat it. If you'd like a suggestion - you might try one from David Nevue at davidnevue.com (I used Winding Down =). Since it's about 4 1/2 minutes, I started the music after the chime in the meditation).

The gift of learning to meditate is the greatest gift you can give yourself in this lifetime. – Sogyal Rinpoche

Today, we'll focus again on foundation in this 5 minute meditation. This is a practice you can carry into your day - noticing your posture, the way your feet connect with the floor when you stand in line or walk through a store.

You've made it to the end of Week One! Congratulations!! Today our meditation focuses on our thoughts. In yoga, we often call the ways our thoughts are jumbled and chaotic the "monkey mind". My prayer is that this meditation would help you to calm your "monkey mind."

So, today's a new day! We're going to take a couple extra minutes of stillness to meditate. But if that seems like too much for today, no worries - just head over to the podcast page and pick one of the other meditations that were meaningful to you. One of the beautiful things about a meditation practice is that it's practice, that one of the reasons we do it is to train our mind to settle down and focus, so if you feel unsettled or scattered, that's part of the practice - it's a chance for you to step in and draw your mind back to the one thing, and to let your thoughts drift out just like they drifted in. Remember that you are welcome here and there's no pressure, no obligation, just an invitation. So make a little space in your schedule (just about seven minutes this time), find a quiet spot, and let's get started.

Are you ready to try a new thing? Today, I thought we'd try a different form of meditation, hoping that maybe you'll find one that you connect with. If this isn't your thing, no problem - you can always choose another meditation from the podcast. But today, if you're up for it, let's try an object meditation. See if you can find an object that is meaningful to you, that you can comfortably hold in your hand or your lap. Choose something that brings you joy or peace or happiness. One of the objects I like to use was a gift - it's a cross made out of a bullet, and was given to me by one of my yoga students who was a missionary's kid in Africa. I don't remember the specific country, but after their civil war, they made these crosses as a reminder that Christ brings ultimate peace. One of my desires is to be a peacemaker, and so this object reminds me of that calling and of Christ's great gift of peace to us. After your meditation, I'd love to hear about the object you chose. Just respond in the comments and tell me your story. But for now, make a little space in your schedule (just about seven minutes), find a quiet spot, and let's get started.

If you want to find God, hang out in the space between your thoughts. – Alan Cohen

This quote reminds me of the story with Elijah in the wilderness in 1 Kings 19. God tells Elijah to stand on the mountain for God to pass by, but God isn't in the wind or the fire or the earthquake but in a still, small voice. How much of my life am I standing in the wind or the fire straining to find God, when what I really need is to hear God's still, small voice? My prayer for you is that these next few moments would be an opportunity for you to hear God's quiet voice, speaking love and grace to you. So, let's meditate together again - make a little space in your schedule (just about seven minutes), find a quiet spot, and let's get started.

How are you feeling? I've got two different meditations for you today, so you can have a chance to choose whether you're feeling like a seven minute meditation or if you're ready to move up to a ten minute meditation. Or if that seems like too much for today, or you want to use one of the earlier ones, no worries - just head over to the podcast page and pick one of the other meditations that were meaningful to you. This is the seven minute meditation, focusing again on your thoughts. The ten minute meditation brings you back to your breath, so if you're not sure which to choose, feel free to choose based on the focus for the day. Remember that you are welcome here and there's no pressure, no obligation, just an invitation. So make a little space in your schedule (seven or ten minutes this time), find a quiet spot, and let's get started.

How are you feeling? I've got two different meditations for you today, so you can have a chance to choose whether you're feeling like a seven minute meditation or if you're ready to move up to a ten minute meditation. Or if that seems like too much for today, or you want to use one of the earlier ones, no worries - just head over to the podcast page and pick one of the other meditations that were meaningful to you. The seven minute meditation focuses again on your thoughts. This one is the ten minute meditation that brings you back to your breath, so if you're not sure which to choose, feel free to choose based on the focus for the day. Remember that you are welcome here and there's no pressure, no obligation, just an invitation. So make a little space in your schedule (seven or ten minutes this time), find a quiet spot, and let's get started.

Let's go for a walk! Today, I thought we'd try a different form of meditation, hoping that maybe you'll find one that you connect with. If this isn't your thing, no problem - you can always choose another meditation from the podcast. But today, if you're up for it, let's try a walking meditation. If the weather is cooperating for today, find a place you like to walk, maybe in your neighborhood, or a local park, and if it's cold or rainy, feel free to walk at the local YMCA, or the mall, or even on a treadmill - although that might require a little more imagination on your part. If you do choose a more public place, you may want to wear headphones, so that you'll be less likely to be interrupted. I hope you'll enjoy the chance to see the outside world in a new light. So, make a little space in your schedule (just about ten minutes), find a quiet spot, and let's get started.

Inner stillness is the key to outer strength. – Jared Brock

Today, we'll focus again on foundation in this 10 minute meditation. It reminds me about the story Jesus tells about building our house on a rock (or the sand) from Matthew 7: 24-27. He encourages his followers to make Jesus' words their foundation. If you'd like, while you meditate, notice your physical foundation and then take a few moments to consider your spiritual foundation too. You're doing great! Make a little space in your schedule (ten minutes this time), find a quiet spot, and let's get started.

You've made it to the end of Week Two! Woohoo!! Today our meditation focuses on our thoughts. And I'd love to know your thoughts about your experience so far. After you finish your meditation for today, would you mind letting me know? Feel free to comment and share more of your experience. Let me know if there's anything I should change, or anything that has been especially helpful. But first, make a little space in your schedule (just about ten minutes), find a quiet spot, and let's get started.

Today we're going to take a couple extra minutes of stillness to meditate. Of course you can always head over to the podcast page and pick one of the other meditations that were meaningful to you if you'd prefer. Remember that you are welcome here and there's no pressure, no obligation, just an invitation. Today's meditation brings us back to our breath. This seems to be the most foundational way for me to bring a little quiet into any part of my day, because I can always take a moment to pay attention to my breath, no matter where I am. I love the connection that the scripture makes with breath and life and the Spirit of God. When I can imagine my own breath as God's, giving me life, it moves me to such gratitude and love for the God who created me and sustains me and is as close to me as my breath. So make a little space in your schedule (just about twelve minutes this time), find a quiet spot, and let's get started.

Do you have a favorite scripture or a favorite story in the Bible? Today, let's try a different form of meditation, hoping that maybe you'll find one that you connect with. I'm reminded that this practice of meditation is an invitation to be with God, so maybe a writing meditation might be the thing for today that will draw you close to God. Or maybe not. If this isn't your thing, no problem - you can always choose another meditation from the podcast. But today, if you're up for it, let's try a writing meditation. Find a meaningful passage of scripture or a quote that resonates with you. You might start with a shorter one and then try a longer passage another time. For this meditation you may want to pause the audio occasionally to give yourself time to write. Remember there's not really a right way to do these things, so do whatever works best for you. I hope you'll enjoy the chance to see a meaningful scripture or quote more deeply. So, make a little space in your schedule (just about twelve minutes), find a quiet spot, and let's get started.

“Quiet the mind, and the soul will speak.” - Ma Jaya Sati Bhagavati

I'm so glad you're here! Can you believe we're already to Day 17? I'm really enjoying preparing these meditations for you, and I hope they've been little invitations to experience God coming near. Today's meditation focuses on our thoughts - allowing them to come and go without judgement or attachment. It's a learning to let go of the tension we're carrying within us and to simply be still and relaxed. Sometimes that's easier said than done, but with a little guidance, I hope you are beginning to find the stillness of mind that comes with a regular meditation practice. So, make a little space in your schedule (just about twelve minutes), find a quiet spot and let's get started!

How are you feeling? I've got two different meditations for you today, so you can have a chance to choose whether you're feeling like a twelve minute meditation or if you're ready to move up to a fifteen minute meditation. Or if that seems like too much for today, or you want to use one of the earlier ones, no worries - just head over to the podcast page and pick one of the other meditations that were meaningful to you. This twelve minute meditation focuses again on our foundation, and the fifteen minute meditation brings you back to your breath, so if you're not sure which to choose, feel free to choose based on the focus for the day. Remember that you are welcome here and there's no pressure, no obligation, just an invitation. So make a little space in your schedule (twelve or fifteen minutes this time), find a quiet spot, and let's get started.

How are you feeling? I've got two different meditations for you today, so you can have a chance to choose whether you're feeling like a twelve minute meditation or if you're ready to move up to a fifteen minute meditation. Or if that seems like too much for today, or you want to use one of the earlier ones, no worries - just head over to the podcast page and pick one of the other meditations that were meaningful to you. The twelve minute meditation focuses again on our foundation. This meditation is a fifteen minute meditation that brings you back to your breath, so if you're not sure which to choose, feel free to choose based on the focus for the day. Remember that you are welcome here and there's no pressure, no obligation, just an invitation. So make a little space in your schedule (twelve or fifteen minutes this time), find a quiet spot, and let's get started.

Among other things, I'm a yoga teacher. One of the reasons yoga has been so meaningful to me is that it is one way that I can prepare my body for prayer and meditation. Something about moving mindfully causes my mind to settle down so that the sitting and listening of meditation becomes easier. So, I'd love for you to join me for a short yoga practice to help settle your mind. It incorporates a scripture from Revelation 4:8:

Holy, Holy, Holy,
is the Lord God Almighty,
who was, and is,
and is to come.

And if this seems like something that's really meaningful to you, you can find out more about my yoga practice at www.prayerandyoga.com. So, make a little space in your schedule (just about fifteen minutes), get into some comfy clothes, find a quiet spot, and let's get started.

Where there is peace and meditation, there is neither anxiety nor doubt. - St. Francis de Sales

Today, we'll focus again on foundation in this 15 minute meditation. My prayer is that this daily practice of meditation is helping you build a foundation of peace and let go of anxiety and doubt. You're doing great! Make a little space in your schedule (fifteen minutes this time), find a quiet spot, and let's get started.

You've made it to the end of Week Three! Congratulations!!

I hope you've enjoyed this series as much as I've enjoyed creating it. This podcast will continue to be available to you, so don't stop now - whether you have 2 minutes or 15, I hope you'll keep taking the opportunity to meet God in the stillness.

Today our meditation focuses on our thoughts. And I'd love to know your thoughts about your experience. After you finish your meditation for today, would you mind letting me know in the comments?

But first, make a little space in your schedule (just about fifteen minutes), find a quiet spot, and let's get started.