Day 6 - Grace and Gratitude

Today I'll explore the breath from a different angle.  The breath is still my favorite anchor for meditation.  Here's why it works for me. 

I've never pretended to be a multi-tasker.  I'm one of those folk who can't walk and chew gum at the same time.  In all areas of my life, I've always had to give my full attention to whatever I'm doing. So when I focus on my breath, my mind can't do other things so well. 

That's not to say I don't get distracted frequently when meditating so I often assign myself a simple task:  I mentally say 'in' - 'out' in sync with the in breath and the out breath.  When I'm concentrating on my breath and silently saying 'in' - 'out', it is harder for other thoughts to crowd out my attention.  Give it a try for the next 10 seconds as you use the breath as an anchor.  How did it work for you?

Now let's build on that skill - using the breath as a mantra.  Sometimes instead of 'in' - 'out', I say in my head 'here' - 'now' to be more aware of the present moment.  Last night I had a dream in which I was teaching meditation and I instructed my students to say 'I am loved' - 'I am enough'.  But my personal favorite is 'grace' - 'gratitude'. What words or phrases do you need to hear today? Try them out during today's practice as you repeat them throughout your meditation.

A more subtle form of this teaching is not to say words at all but to sense the physical experience of breathing in and to feel within the body the experience of breathing out. Breathing in, I realize the air I need for life this day is already given me as well as everything I truly need. For me, this is the definition of grace.  I try to remember to receive this breath, this moment, this day with an open heart.  Breathing out, is releasing the air I no longer need.  It is letting go of what no longer serves.  I try to remember to let go with an intention of gratitude.

And now you know why this blog is entitled "Grace and Gratitude."

Practice Options

• Weis, my meditation partner at work, encourages students to develop the habit of what he calls 'micro-meditation.' Try being mindful for a few moments at a time throughout the day. For example, every time the phone rings, before you answer, take a second to first listen to your breath. Or every time you pick up your keys, pause and quietly say 'in' - 'out.' You get the idea. Tell me if you come up with something creative.

• Listen to a 3 minute breath meditation. This is from the beginning of the first meditation class I ever taught in 2020.

• Listen to an 8 minute grounding meditation. This is from the closing from the same first meditation class.

• Create your own mantra and breathe for however long feels right today.