How to Quiet Your Mind No. 3: An Instrument of Peace

This meditation takes a bit of getting used to, but it's been extremely helpful for me -- I have a real popcorn-popper of a mind and it can be a challenge trying to get it to slow down enough for me to continue a meditation session. As you can guess from the name, this particular meditation is taken from a very common prayer, but I'm pretty sure that you can find it helpful regardless of your spiritual background. I've modified the prayer to suit my own tastes and beliefs (I'm somewhere between a Buddhist and a Unitarian, if you must know) and have put "God" references in parentheses so you can feel free to include them ... or not. Please feel free to edit it further to make it work for you. Peace.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• The document listed in "Resources" below.
• A quiet place to sit.
• A few spare minutes.
• An open mind.

1. Download "St. Francis Prayer Meditation" -- from "Resources," below -- and make a printout.
2. Read the prayer/meditation over a few times. Does it suit you and your needs and your beliefs as it's now worded? If it isn't, feel free to edit it. Some people prefer the original last line -- "that we are born into eternal life."
   Remember that what is important is how this prayer/meditation works for you.
3. Find a comfortable place where you can sit quietly for a few minutes. Place your edited printout in front of you where you can easily refer to it. If you like this meditation and repeat it frequently, you won't need the printout for long. It's surprisingly easy to remember.
4. Close your eyes and take three long, gentle breaths. Try to make these three breaths calming. Breathe in slowly. Exhale slowly. Don't inhale as though you're about to swim the length of a pool underwater. Pay attention to your three breaths. Are they relatively calm and smooth? Or can you detect a slightly jagged edge of anxiety or tension?
   However your breath feels, don't try to force change on it ... just notice it, and accept it.
5. Begin the meditation, remembering that it's a silent meditation. When you "say" the prayer, say it to yourself (and/or to the God of your understanding).
6. It may take you a few tries to get into a comfortable rhythm. At first, you may feel like you're rushing the words or forcing yourself to breathe quickly or slowly. When you are trying to fit the pieces together, make the words fit the length of the breath (instead of changing the length of the breath to match the words).
   Some will feel pretty even, for example, Where there is hatred ... let me sow love. Others will feel a little lopsided: Where there is sadness ... joy. That's OK. It will quickly feel natural. And it feels pretty good to let your mind linger on words like "joy," "love" and "hope."
7. When you reach the end of the prayer/meditation, continue breathing naturally, paying attention to the air entering and exiting, to your chest rising and falling ... and enjoy a moment of peace!