分类: Meditation

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

Breathe to Release

1/10/2026

Those who seek to practice meditation are always instructed to begin by focusing on their breathing. In meditation, the breath is the vehicle of release: the releasing of distracting thoughts, disturbing images, feelings of limitation, and feelings of resistance. Those skilled in meditation know that the breath can calm, reassure, and stabilize both mind and body. . . .

So the next time you're upset about something, don't just stand there, breathe! Here's an effective way of using the breath to calm and center yourself: While inhaling and exhaling, say to yourself: "Peace in, anxiety out." Repeat this as many times as necessary until calm and relaxation emerge.
-Victor M Parachin, Eastern Wisdom for Western Minds

The Root of Meditation

12/30/2025

Consider these words . . .
meditation,
medicine,
medic,
medication.
They all come from the same Latin prefix "medicus" which means to care or to cure.
-Victor M Parachin, Sit a Bit

Nature Meditation with Eyes Open

11/25/2025

- Take several deep inhalations and exhalations.
- Begin to breathe normally.
- Focus on sight: Take in the surroundings--trees, grass, birds, insects, etc.
- Focus on sounds--birds singing, people talking, walking, jogging or biking, etc.
- Focus on smells--flowers, the earth, someone barbecuing, etc.
- Focus on touch. Place your hands on the earth, feel the tree supporting your back.
- Finish by expressing gratitude to Mother Earth for her beauty.
-Victor M Parachin, Sit a Bit

Meditate on Your True Nature

11/15/2025

Many times we're too hard on ourselves and view ourselves as weak, ineffective, hesitant and timid. That becomes so ingrained in our thoughts that we come to believe it's our true nature. However, Buddhist thought teaches just the opposite. Buddhists like to remind us that whenever we look into a mirror, we are seeing a Buddha. Our true nature is Buddhahood and everything that implies.

One way of actualizing our true nature is to meditate upon it. Sit comfortably and take a few deep inhalations/exhalations. Then return to normal breathing. Then repeat these three statements slowly, carefully, over and over during your five-minute meditation.

- Joy is my true nature.
- Love is my true nature.
- Peace is my true nature.
-Victor M Parachin, Sit a Bit

Joy for Yourself and Others

11/1/2025

Eleanor Roosevelt once advised, "Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give." Here is a meditation to heighten the joy in your life.

Look back over the last seven days--one week--meditatively asking:

1) Where did I experience joy? Pause to ponder carefully.
2) Where did I bring joy? Pause to ponder carefully.
3) Where can I deliver joy? This time look into the next seven days--one week--identifying people and places where you can transmit joy.
-Victor M Parachin, Sit a Bit

CPR Meditation

10/21/2025

CPR Meditation is an excellent stress-reliever and body-relaxer, based on the words calm, peaceful, relaxed. Simply repeat these sentences over and over while deeply and slowly inhaling and exhaling.

I am calm.
I am peaceful.
I am relaxed.

-Victor M Parachin, Sit a Bit

Meditations for Dealing with Cancer

10/18/2025

Quietly and slowly repeat these words over and over for five minutes while slowly and evenly inhaling and exhaling.

Meditation #1
Every day in every way my body is healing.
Every day in every way I am getting better.
Every day in every way I increase in strength and wholeness.

Meditation #2
Love of God, fall fresh upon me.
Love of God, fall fresh upon me.
Healing power of God, fall fresh upon me.
Healing power of God, fall fresh upon me.

Meditation #3
I release all fear.
My treatment is effective.
Healthy cells are growing.
I release all fear.
-Victor M Parachin, Sit a Bit

Meditation and the Body

10/7/2025

When any part of the body is malfunctioning or experiencing weakness, use meditation to focus your attention on that area of the body. Here's a simple exercise to prepare you not only to do that but to show you how it works. As you sit in meditation, place your focus either upon your feet or your hands. Imagine that they are becoming warmer. Some start by seeing their feet or hands as a gray color gradually warming. As they warm, they change from gray to a lighter color and on to a glowing soft pink.

This simple exercise works for many people. Try it first. Then apply the same technique to the part of your body that is compromised. For example, if you suffer from a headache, do a meditation which focuses on your head: My head releases pain. My head restores itself. My head is healthy. Another example could be a meditation that focuses on your back if it aches: My back releases pain. My back restores itself. My back is healthy.
-Victor M Parachin, Sit a Bit

Connecting with Your Body

10/2/2025

Use this meditation to connect with your body. It's done by "talking" to the body and asking it these kinds of questions. Pause to "listen" after you ask each question:
- What can I do for you right now?
- What would nourish you right now?
- Is there something I need to do more for you?
- Is there something I need to do less for you?
- What am I keeping you from doing?
Victor M. Parachin from Sit a Bit: Five Minute Meditations