Meditating in the time of coronavirus
When the global pandemic struck, like many people I felt overwhelmed, and felt very grateful to my mindfulness practice for giving me some tools to deal with the challenges of these times. I took what I was feeling and wrote a little guided meditation, which I offer to you here (you can click the link to find a GoogleDoc version, which includes a link to an audio version). May it be useful, and may you enjoy your breathing <3
Meditating in the time of COVID-19:
A guided meditation in the spirit of the Plum Village tradition of Zen Master Thich Nhat Hanh
Click here for a guided audio version
A note on the practice: the short phrase is intended to be used with the in-breath and the out-breath, so on the first stanza, you’d repeat “in” on the in-breath and “out” on the out-breath.
Enjoy, adapt, and share freely 🙂
Breathing in, I am aware that I am breathing in.
Breathing out, I am aware that I am breathing out.
Breathing in, I am aware of my breathing.
Breathing out, I am aware of the ease of my breathing.
Breathing in, I am aware that many people in the world are not breathing easily right now.
Breathing out, I send my love to those who are suffering, aware of the preciousness of this breath.
Aware of suffering, sending love.
Breathing in, I am aware of my whole body.
Breathing out, I am aware of the miracle that is my body and being alive in this moment.
Breathing in, I am aware of the feelings that are present in me.
Breathing out, I offer calm, gentle kindness to my feelings.
Aware of feelings, calming.
Breathing in, I am aware of uncertainty and any feelings that arise with uncertainty.
Breathing out, I smile to not knowing,
Aware of uncertainty, smiling.
Breathing in, I come back to the present moment,
Breathing out, knowing I can take good care of this moment with my attention.
Present moment, taking care.
Breathing in, I am aware of the complexities we are holding that may feel in tension with one another.
Breathing out, I let go of tension.
Aware of complexities, letting go of tension.
Breathing in, I am aware that we inter-are with all humans and the Earth – plants, animals, land, minerals, microbes.
Breathing out, I send love and solidarity through this connection.
Interbeing, love and solidarity.
Breathing in, I am aware that this virus is a mindfulness bell, an invitation to wake up to the conditions of the present moment.
Breathing out, I give all my attention to the present moment.
Waking up, noticing.
Breathing in, I slow down.
Breathing out, I am aware of the blessings and conditions for gratitude in this moment.
Slowing down, grateful.
May all beings everywhere be safe, healthy, protected and free, and may the merits of our practice benefit all beings ❤️
-Stephanie Knox Steiner