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Mindfulness Meditation

Below are two guided practices to support your mindfulness journey. You may wish to sit before your altar, or simply find a quiet spot where you can be at ease.

Intention Setting

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This practice invites you to pause, ground yourself, and gently set an intention. An intention is not a rigid goal but a guiding thread — a quality you wish to nurture in your day, your practice, or this moment in your life.

 

Practice

  1. Find your seat
    Sit comfortably, either on a cushion before your altar or in a chair with your feet resting on the ground. Let your hands soften in your lap. Take a moment to arrive.

  2. Breathe and settle
    Close your eyes, or lower your gaze. Take three slow, steady breaths — breathing in through the nose, and breathing out through the mouth. With each out-breath, allow your body to release what it no longer needs to hold.

  3. Arrive in the present
    Let your breathing return to a natural rhythm. Notice the gentle rise and fall of your chest or belly. Feel the steadiness of the ground supporting you.

  4. Welcome your intention
    Quietly ask yourself: What quality do I wish to invite today? It may be patience, kindness, clarity, courage, or ease. There is no need to force it — let the answer come naturally.

  5. Anchor your intention
    When a word or phrase arises, hold it gently in your awareness. Repeat it silently as you breathe:

    • Breathing in: I invite calm.

    • Breathing out: I release tension.

  6. Rest with your intention
    Spend a few minutes breathing in this way, allowing the intention to settle into your body, mind, and heart.

  7. Closing
    When you are ready, take a deeper breath in, release it slowly, and gently open your eyes. Carry your intention with you into the rest of your day.

Meditation
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Returning to Yourself in Busy Moments

This practice is for times when the mind feels crowded and restless — when thoughts race and it is difficult to find stillness. It offers a way to gently return home to yourself, even in the midst of busyness.

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Practice

  1. Pause and arrive
    Wherever you are, allow yourself to pause. If possible, sit before your altar. If not, simply sit where you are. Place your hands on your lap, or gently over your heart.

  2. A cleansing breath
    Take a slow breath in through the nose, and sigh it out through the mouth. Repeat this two or three times, giving your body permission to slow down.

  3. Acknowledge the busy mind
    Notice the flurry of thoughts, worries, or to-do lists. There is no need to resist them. Simply acknowledge: This is a busy moment.

  4. Come back to the body
    Shift your attention gently from your thoughts to the body. Feel your feet on the ground. Sense the weight of your body resting on the seat. Notice the touch of your hands where they rest.

  5. Follow the breath
    Bring your awareness to one breath at a time:

    • Breathing in, notice the coolness of the air.

    • Breathing out, feel the soft release.
      If your mind wanders, simply notice, and then return to the next breath.

  6. Soften and return
    With each exhalation, allow the body to soften — shoulders, jaw, belly. Imagine yourself settling back into your own centre.

  7. Closing
    Stay here for a few minutes, gently returning to yourself each time the mind strays. When you feel ready, take one last deep breath in, breathe out slowly, and open your eyes. Notice how it feels to come back to yourself.

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