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Chapter 1: What phrase is used for meditation in this episode?
Welcome back. In our practice today, we're going to take a little bit of time to meditate with a phrase. The phrase we will use is one drawn from our Christian monastic tradition. It's a line from scripture from Psalm 46.
Chapter 2: How can conscious breathing enhance meditation practice?
Be still and know that I am God. When you've learned this practice, you can adapt it to any other phrase that you find leads you into peace or stillness.
Chapter 3: What techniques are used to sound the phrase inwardly?
But for this practice, this is the phrase we'll be using. So once again, we begin to sit into our meditation. We do so as we have done before.
Chapter 4: How do we observe our reactions to the meditation phrase?
taking a moment to make our intention to enter fully into this time. With a ritual gesture that's comfortable for you, we begin. We take our seat, allow our back to relax, uncurl and open, lengthening the spine so that the breath is calm and clear.
Chapter 5: What is the significance of resting in the breath during meditation?
taking a moment to recognize that we are invited to breathe consciously with awareness, receiving the cycle of the breath as gift, as an anchor that holds us connected to the present moment. Breathing in, we know we are breathing in. Breathing out, we know we are breathing out. Breathing in, I breathe in peace, calm, warmth, and light.
Breathing out, I breathe out all stress, worry, anxiety, or any pain that I may have at this time.
Chapter 6: How can this meditation practice be integrated into daily life?
Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out. Breathing now not just with mouth or nose, but with every pore of our skin. Breathing from the soles of our feet to the crown of our head. And as we breathe, we relax. And as we relax, we gently find that point that exists at the very center of the cycle of breath.
That tiny point of awareness where the in-breath becomes the out-breath, where the out-breath becomes the in-breath. And resting in that point of absolute stillness, we are at peace. And as we rest in the peace of this moment, we can begin inwardly to sound the phrase, be still and know that I am God. Be still and know that I am God.
all the while just breathing in, breathing out, allowing the phrase to settle with us. And if we have any reaction to the phrase, just recognizing that reaction, but not being attached to the reaction. Be still and know that I am. Be still and know that I am. Breathing in, breathing out, breathing in, breathing out. Be still and know Be still and know. Breathing in and breathing out.
Resting in the breath, sounding the words within. Be still and know. Be still and know. Be still.
Be still. Be. Be. Be. Be.
Resting in the breath. Aware of the breath. Aware of the stillness at the center. Inwardly sounding the phrase. Be.
Be.
Be. Be still.
Be still. Be still. Be still and know. Be still and know. Be still. and know. Be still and know that I am. Be still and know that I am. Be still and know that I am. All the while anchored to the breath, anchored to the slowly lengthening phrase, allowing each word to sound deeply within each word to bring forth its significance and its reaction.
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