1. Inner Preparation
Approach the meditation with calmness, and willingness to learn.
More on preparation
2. Breathing Practice
Sit in relaxation, in the meditation posture.
Breathe slowly and deeply, drawing up the in-breath as if from the navel to the point between the eyebrows.
With each breath, say ‘I am Peace’.
Visualize a bright light shining in the heart-centre.
The light spreads to fill your whole body.
Let its rays spread in all directions, radiating peace, illumination and compassion.
4. Meditation on a text
WITH A MIND AT PEACE,
I REST IN THE LIGHT AND FREEDOM OF MY TRUE SELF,
THE INFINITE CONSCIOUSNESS.
5. Closing the Practices
Offer thoughts of peace and unconditional goodwill to all.
Listen to a Recording with the Practices
We could do these practices by following along with one of the recordings below.
There are two versions available of this session.
One is a shortened version with just the practices that we could follow at our daily meditation time:
The other is a full recording of the session led at Shanti Sadan by the Warden, with an introduction. You may find it helpful to listen to this version at least once.
For more on how to meditate see this section on daily meditation practice.