Category: Meditation

Meditation to Deepen Compassion

5/10/2026

To deepen compassion, all that is sometimes necessary is to become aware of the people around you--those whom you encounter regularly but with whom you do not have any special connection or interest. . . . It could be your coffee barista, a bank teller, grocery store cashier, etc. Begin to send that person this loving kindness meditation:
May you be happy.
May you be fulfilled.
May you be healthy.
May you be loved.
-Victor M Parachin, Sit a Bit

A Five-Finger Meditation

4/25/2026

Touch thumb to index finger. Recall a pleasant time in your life--a vacation, a romantic dinner, a book which inspired you, a movie which moved you to tears.

Touch thumb to middle finger. Recall a loving or friendly exchange you had with someone.

Touch thumb to ring finger. Recall a moment of kindness you received.

Touch thumb to pinkie. Recall a time when you felt incredibly joyful and happy.

Repeat this cycle.
-Victor M Parachin, Sit a Bit

Meditation in a Busy Public Place

4/11/2026

This meditation is best done in a busy, active place with many people coming and going. A mall is ideal as is a busy airport terminal or even a hospital or doctor's waiting room.
- Enter this public space mindfully.
- Find a place where you can sit and observe (not stare).
- Look around at the people walking by.
- Begin to imagine and understand that many of them feel fearful, anxious, lonely, abandoned.
- Some may even be dealing with serious health issues.
- Build a sense of connection with these strangers by reminding yourself: We are part of a common humanity. We are in this together. We share similar hopes and dreams, fears and anxieties. We are more alike than we are different.
- Conclude by sending this blessing to the strangers walking by you: May you be well. May you be peaceful. May you feel loved. May you feel safe and secure.
-Victor M Parachin, Sit a Bit

You Are in Charge of Your Life

4/4/2026

Buddhism teaches that we humans have Buddha nature and all we need to do is recognize, respond and realize our true nature. The Buddha's perspective is more people friendly, reminding us that we are in charge of our lives and the direction we wish to move. In fact, the Buddha taught that the way to tap into our Buddha nature and end suffering is to engage in these three actions:
First, to cease from negative actions. . . .
Secondly, to do what is good. . . .
Thirdly, to purify and strengthen the mind. This means developing and deepening meditation because that is where we learn to use the mind skillfully.
-Victor M Parachin, Think Like the Buddha

Noise and Sound Meditations

3/28/2026

We can use sounds and noises to deepen our meditation. Some examples:

- If you hear a clock ticking, remind yourself, "Life is precious and short. I will do the best I can with the time I have."

- When you hear people laughing, remind yourself, "It is so good to hear sounds of laughter and joy. I will lighten my life through humor and laughter."

- If you hear sirens of an ambulance, offer this meditation: "May those who are ill or injured quickly receive medical services. May they recover from their illness or injury."

- When you hear rain coming down, say to yourself, "Just as the rains nourish the planet, my meditation practice nourishes my body, mind and spirit."
-Victor M Parachin, Sit a Bit

Meditate on a Koan part 3

3/14/2026

Here are three more koans to consider:
-Is emptiness empty?
-What does not exist?
-How can I stop thinking by thinking about stopping thinking?

When you're finished meditating on these koans, write down your answers. Later in the day, tell the koan to a friend or two, asking them for their answers. Then you can compare and see how different personalities can have completely different explanations.
-Victor M Parachin, Sit a Bit

Meditate on a Koan part 2

3/10/2026

Koans do not have one right answer and can actually have various interpretations. They are excellent ways to challenge the mind. Here are more Zen koan statements.

-How does a goose escape from a long-necked bottle?
-What is in an empty mind?
-Is stillness still?
Victor M Parachin, Sit a Bit

The 1-21 Meditation for Mind Management

2/21/2026

The goal of the 1-21 mind management meditation is to count up to 21 breaths without thinking of anything else--without any thoughts entering the mind except for breath counting.
- Sit quietly and begin to count your breaths with an inhalation/exhalation being one count.
- As soon as a thought enters your mind during the count, it means you have lost the contest with your mind and must therefore begin counting again.
- Do not be become discouraged if you only get to the fourth or fifth breath count before your mind wanders and thoughts enter. This is typical for most people. Be both patient and kind with yourself.
- When you realize you are thinking thoughts, simply acknowledge that this has happened and start the count over begininng at one. With practice you will be able to count more breaths before thoughts emerge.
-Victor M Parachin, Sit a Bit

10 Ways to Deepen Your Meditation Practice

2/17/2026

1. Do it with a group. It's the easiest way to do meditation because the energy of several people sitting together is motivating and makes it possible to sit longer.
2. Do it with a friend. This way you both support and encourage each other to deepen the practice.
3. Do it alone. Tap your inner Buddha and find a quiet place to sit.
4. Do it with a teacher. Take some private instruction from a meditation teacher.
5. Do it outside. Nature nurtures the spirit and stimulates the senses creating a sense of peace, awe and unity with the planet.
6. Do it with children. Children are naturals for this practice when given user friendly instructions.
7. Do it at work. Instead of taking that coffee break and adding caffeine to work stress, use the break time to meditate.
8. Do it with a student. Many people want to learn meditation but don't know how to get started. Open that door for them.
9. Do it at a temple. You are welcome at the local Hindu or Buddhist temple. Visitors can go inside and simply sit.
10. Just do it! Keep it short or keep it long or somewhere in between. Remember that a few minutes of meditation is better than no meditation at all.
-Victor M Parachin, Buddhist Wisdom for Beginners

Mind Observation Meditation

1/27/2026

At the end of your day or even at the beginning of a new day, go back and review the previous 24 hours asking yourself:
- What was I thinking? (then pause to review)
- Why was I thinking that? (again, pause to review)
- What was the result of those thoughts? (pause again to review)
Conclude by reminding yourself, "I am not my thoughts and I have the power to choose and change my thoughts."
-Victor M Parachin, Sit a Bit

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