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- Sit comfortably
- Gently close your eyes
- Bring attention to your nostrils
- As you inhale, note the subtle flow of cool air entering your nostrils
- As you exhale, note that the air passing out of you is warmer
- Breathe naturally
- If your mind begins to drift and thoughts enter, gently acknowledge that you became distracted and bring your attention back to the cool/warm air entering and exiting
-Victor M Parachin, Sit a Bit
- Gently close your eyes
- Bring attention to your nostrils
- As you inhale, note the subtle flow of cool air entering your nostrils
- As you exhale, note that the air passing out of you is warmer
- Breathe naturally
- If your mind begins to drift and thoughts enter, gently acknowledge that you became distracted and bring your attention back to the cool/warm air entering and exiting
-Victor M Parachin, Sit a Bit
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Consider developing your own gathas for your own specific needs. Let your creativity flow as you do this. You can also write gathas for a friend who is hurting or sick. For example, should you have a friend who is facing a life-threatening illness, you might offer your friend a gatha that could be used at the beginning of each day: "This new day is a precious gift. I have the opportunity to live this day in a way that will bring, peace, joy and contentment to myself and to everyone I encounter."
-Victor M Parachin, Eastern Wisdom for Western Minds
-Victor M Parachin, Eastern Wisdom for Western Minds
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Unlike a mantra, which is always the same, gathas can be as different as the need or issue before you. Other ways to use gathas can include common daily events such as:
- Eating: "I am grateful for this meal and will consume it mindfully, appreciatively."
- Exercising: "I am grateful for the gift of my body. I will treat it with respect, giving it the activity it needs to remain healthy and strong."
- Listening: "My friend needs me to hear him/her. I remain open, receptive and nonjudgmental."
- Working: "My work allows me to feed, shelter and clothe myself and my family. I am thankful and will offer my best on the job."
- Driving: "As I commute and drive, I do so with care and compassion for others on the road."
-Victor M Parachin, Eastern Wisdom for Western Minds
- Eating: "I am grateful for this meal and will consume it mindfully, appreciatively."
- Exercising: "I am grateful for the gift of my body. I will treat it with respect, giving it the activity it needs to remain healthy and strong."
- Listening: "My friend needs me to hear him/her. I remain open, receptive and nonjudgmental."
- Working: "My work allows me to feed, shelter and clothe myself and my family. I am thankful and will offer my best on the job."
- Driving: "As I commute and drive, I do so with care and compassion for others on the road."
-Victor M Parachin, Eastern Wisdom for Western Minds
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The word gatha refers to a short statement that can be recited during the day in order to better focus the mind. In Buddhist communities, a gatha is often a short verse from their sutras (scriptures). . . . However, a gatha does not need to come from a sacred scripture. . . . You can write your own to meet your own specific needs and situations. . . .
- When feeling anxious, breathe in and say "Calmness in." As you exhale, say "Anxiety out." Repeat the phrase, combined with your breath, as many times as necessary. . . .
- When feeling fear, breathe in, saying "Courage in." As you exhale, say "Fear out." . . .
- When feeling stressed, follow the same pattern with your breath: "Peace in; stress out."
-Victor Parachin, Eastern Wisdom for Western Minds
- When feeling anxious, breathe in and say "Calmness in." As you exhale, say "Anxiety out." Repeat the phrase, combined with your breath, as many times as necessary. . . .
- When feeling fear, breathe in, saying "Courage in." As you exhale, say "Fear out." . . .
- When feeling stressed, follow the same pattern with your breath: "Peace in; stress out."
-Victor Parachin, Eastern Wisdom for Western Minds
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Each evening at the Zen Mountain Monastery in New York these words are changed prior to a period of meditation:
Let me respectfully remind you,
Life and death are of supreme importance.
Time swiftly passes by and opportunities are lost,
Each of us should strive to awaken . . . awaken
Take heed.
Do not squander your life.
-Victor M Parachin, Think Like the Buddha
Let me respectfully remind you,
Life and death are of supreme importance.
Time swiftly passes by and opportunities are lost,
Each of us should strive to awaken . . . awaken
Take heed.
Do not squander your life.
-Victor M Parachin, Think Like the Buddha
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Before beginning this meditation, remember to take a few deep inhalations and exhalations and then return to normal breathing.
Healthy am I
Happy am I
Holy am I
Whole am I
-Victor M Parachin, Sit a Bit
Healthy am I
Happy am I
Holy am I
Whole am I
-Victor M Parachin, Sit a Bit
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Before beginning this meditation to bring great inner peace and tranquility to your mind, remember to take a few deep inhalations and exhalations and then return to normal breathing. Then slowly repeat these words:
- Om Shanti: Inhale on "Om" and exhale on "Shanti" (peace)
- Shalom: Inhale on "Sha" and exhale on "lom" (Hebrew for peace)
- Peaceful: Inhale on "Peace" and exhale on "ful"
- Repeat
-Victor M Parachin, Sit a Bit
- Om Shanti: Inhale on "Om" and exhale on "Shanti" (peace)
- Shalom: Inhale on "Sha" and exhale on "lom" (Hebrew for peace)
- Peaceful: Inhale on "Peace" and exhale on "ful"
- Repeat
-Victor M Parachin, Sit a Bit
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1. Sit upright in a comfortable position, either on a cushion or in a chair.
2. Breathe in and out to a count of forty complete breaths.
3. As you do this, try to relax completely, releasing tension of body and mind.
4. Continue to breathe and relax more deeply.
5. Contemplate your own divine nature. See it as a small light or small flame that you can fan and grow by exercising patience, love and compassion for yourself.
6. Visualize that light growing larger, stronger and more radiant, extending out of you, embracing and blessing everything and everyone around you.
7. Speak these affirmations silently and gently to yourself: I am filled with divine light and energy. Divine love and light flow from me toward all around me. Divine love guides and leads me. Because of the divinity within me, I am a powerful, loving, compassionate, creative being. Feel free to add your own unique affirmations.
8. Conclude by sitting quietly and again breathe in and out for forty complete breaths.
-Victor M Parachin, Eastern Wisdom for Western Minds
2. Breathe in and out to a count of forty complete breaths.
3. As you do this, try to relax completely, releasing tension of body and mind.
4. Continue to breathe and relax more deeply.
5. Contemplate your own divine nature. See it as a small light or small flame that you can fan and grow by exercising patience, love and compassion for yourself.
6. Visualize that light growing larger, stronger and more radiant, extending out of you, embracing and blessing everything and everyone around you.
7. Speak these affirmations silently and gently to yourself: I am filled with divine light and energy. Divine love and light flow from me toward all around me. Divine love guides and leads me. Because of the divinity within me, I am a powerful, loving, compassionate, creative being. Feel free to add your own unique affirmations.
8. Conclude by sitting quietly and again breathe in and out for forty complete breaths.
-Victor M Parachin, Eastern Wisdom for Western Minds
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Before beginning the meditation, remember to take a few deep inhalations and exhalations and then return to normal breathing.
1. Light a candle . . . gaze at it . . . let the light symbolize those who have been kind/good to you.
2. Begin to think of them, one at a time, and the kind ways they treated you--family members, friends, teachers, clergy, strangers . . .
3. As you think of them, quietly use their names, one at a time, saying, "Jim, thank you for being kind to me. Jim, may others be as kind to you . . ."
4. Silently think about someone to whom you can bestow kindness tomorrow or in the next few days.
-Victor M Parachin, Sit a Bit
1. Light a candle . . . gaze at it . . . let the light symbolize those who have been kind/good to you.
2. Begin to think of them, one at a time, and the kind ways they treated you--family members, friends, teachers, clergy, strangers . . .
3. As you think of them, quietly use their names, one at a time, saying, "Jim, thank you for being kind to me. Jim, may others be as kind to you . . ."
4. Silently think about someone to whom you can bestow kindness tomorrow or in the next few days.
-Victor M Parachin, Sit a Bit
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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
May you be happy.
May you be fulfilled.
May you be healthy.
May you be loved.
-Victor M Parachin, Sit a Bit