The Daily Meditation with Brother Richard
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305 afleveringen, van nieuw naar oud
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The Body in Time and the Present Moment
4 november 2026 · 12 min
In this meditation, I invite you to explore how the body can help us become more deeply anchored in the present moment. Lees meer
Our minds are often drawn in two directions: forward into a future that has not yet happened, or backwards into a past that we cannot change. These movements of the mind can leave us feeling distracted, anxious or disconnected from the moment we are actually living.
Through a simple physical exercise, we explore these two directions by gently shifting our posture forwards and backwards, noticing how the body reflects the pull of our thoughts.
As we return to a balanced, relaxed sitting position, we practise consciously releasing the future and the past, choosing instead to dwell in the present moment.
With the breath as our anchor, we open ourselves to the peace, stability and divine grace available to us here and now.
Chapters:
00:00 – Introduction: The body as an anchor in the present moment
00:31 – Opening bell
00:37 – Entering meditation with intention
00:50 – Feeling supported by the earth
01:16 – Becoming aware of the sky above
01:27 – Settling into the present moment
01:40 – Following the natural rhythm of the breath
01:59 – Noticing tension within the body
02:21 – Breathing through the whole body
02:49 – Relaxing into stillness
03:17 – Exploring the directions of distraction
03:35 – Leaning forward towards the future
04:07 – Recognising the pull of future worries
04:39 – Returning to a balanced posture
05:10 – Choosing to dwell in the present
05:46 – Leaning backwards into the past
06:22 – Recognising the hold of past experiences
07:04 – Releasing the pressure of the past
07:32 – Learning from the past without dwelling in it
08:10 – The past, future and present moment
08:31 – Opening to divine grace
09:01 – Breathing in peace and breathing out love
09:43 – Returning to the present whenever distracted
10:32 – Making the intention to remain present
10:59 – Returning awareness to the body
11:07 – Closing bell
H…
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Reset Meditation: Recovering the Form
3 november 2026 · 12 min
In this meditation, I invite you to return once again to the basic form of relaxation and awareness that underpins our contemplative practice. Lees meer
By repeating this familiar meditation regularly, we develop a greater ability to enter stillness and become present, even when life around us is busy or distracting.
Beginning with a simple ritual gesture, we settle into the body and become aware of our connection with the earth beneath us and the spaciousness of the sky above.
We gently scan the body for tension, allowing the breath to support relaxation, before turning our awareness towards our thoughts and feelings.
As we recognise that we are more than our bodies, thoughts and emotions, we follow the breath towards the still centre of our being, resting in the peace of the present moment and the presence of divine love.
Whether you are beginning meditation for the first time or returning to your practice, this is an opportunity to reconnect with the foundations of stillness and contemplative prayer.
Chapters:
00:00 – Introduction: Recovering the form
00:57 – Opening bell
01:09 – Beginning with a ritual gesture
01:34 – Entering the sacred space of meditation
02:04 – Settling into the chair or cushion
02:23 – Meditation without struggle
02:41 – Feeling the stability of the earth
03:03 – Becoming aware of the breath
03:25 – Scanning the body for tension
03:57 – Breathing through the whole body
04:21 – Allowing tension to dissolve
04:35 – Relaxing the feet, legs and hips
04:57 – Finding stillness in the stomach
05:11 – Relaxing the shoulders, spine and neck
05:46 – Releasing tension in the arms and hands
06:04 – I have a body, but I am more than my body
06:42 – Becoming aware of thoughts and feelings
07:04 – Observing without judgement
07:22 – I am more than my thoughts and feelings
08:05 – Following the breath to the centre
08:24 – Resting in perfect peace and stillness
08:56 – I am I: A centre of pure consciousness and will
09:28 – Meditating f…
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Peace Prayer of St. Francis (Part 5): Where There Is Despair, Let Me Sow Hope
2 november 2026 · 12 min
In this fifth meditation on the Peace Prayer of St. Francis, I invite you to reflect on the words: “Where there is despair, let me sow hope.” Lees meer
Despair is a difficult but very real part of the human experience. There may be moments in our lives when we feel overwhelmed by suffering, uncertainty or the sense that there is no way forward.
Within our contemplative tradition, we do not pretend that these experiences do not exist. Instead, we acknowledge them honestly while recognising that there is a deeper place of awareness and stability within us.
Through the breath and the words of the Peace Prayer, we explore the understanding that hope is not simply a feeling that arises when circumstances improve. Hope can also be a deliberate choice, an act of will grounded in our trust in divine love.
This meditation invites us to consider how choosing hope might transform our relationship with ourselves, with others and with the difficulties we encounter in daily life.
Chapters:
00:00 – Introduction: Where there is despair, let me sow hope
00:39 – Opening bell
00:43 – Entering the stillness within
01:05 – Settling into the body
01:25 – Resting in the rhythm of the breath
01:42 – Remembering the Peace Prayer of St. Francis
02:09 – Where there is despair, let me sow hope
02:43 – Understanding the experience of despair
03:01 – Accepting the difficulties of being human
03:33 – Recognising moments of hopelessness
03:59 – Remembering that difficult experiences can change
04:22 – Discovering awareness beyond despair
05:09 – The stable observer within
05:37 – Finding peace during difficult times
06:25 – Acknowledging the reality of suffering
06:57 – Breathing from a place of inner peace
07:11 – Let me sow hope
07:26 – Hope as a deliberate act of will
07:44 – Choosing hope within the Franciscan tradition
08:07 – Hope grounded in divine love
08:34 – Finding the seed of hope in darkness
08:58 – What would life be like if we chose hope?
09:22 – Bringing hope int…
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The Three Archangels: A Meditation for Protection, Strength and Healing
1 november 2026 · 14 min
In this meditation, I invite you to explore the spiritual presence and intercession of the three great archangels: Raphael, Gabriel and Michael. Lees meer
Within the Franciscan contemplative tradition, we often turn to the saints and angels as heavenly companions who can assist us in prayer and deepen our openness to divine grace.
Beginning with the Archangel Raphael, we reflect on the gift of healing, inviting prayer and hope for ourselves and those experiencing illness, suffering or difficulties in their relationships.
We then turn to Gabriel, the great messenger of God, whose name speaks of divine strength. Through prayer and visualisation, we invite courage, illumination and strength into the places where we feel most in need.
Finally, we encounter Michael, the great protector, whose presence reminds us of humility, faith and the power of divine love over fear and darkness.
Through the breath, repetition of the angelic names and gentle visualisation, this meditation offers an opportunity to rest in prayer for healing, strength and protection.
Chapters:
00:00 – Introduction: The three holy archangels
00:47 – Opening bell
00:55 – Entering meditation with intention
01:13 – Leaving behind the worries of the day
01:26 – Settling into stillness and peace
02:01 – Inviting the intercession of the archangels
02:23 – Raphael: The archangel of healing
02:42 – Raphael as companion and guide
02:57 – Visualising Raphael’s protective presence
03:22 – Praying for healing and relief from suffering
04:05 – Raphael and healing within relationships
04:41 – Invoking the name of Raphael
05:26 – Gabriel: The great messenger of God
05:57 – Gabriel and the gift of divine strength
06:17 – Inviting strength into places of weakness
06:49 – Resting beneath Gabriel’s wings
07:13 – Receiving illumination, faith and courage
07:43 – Strengthening body, mind, heart and soul
08:32 – Michael: The archangel of protection
08:59 – Who is like unto God?
09:37 – Humility and openness …
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Cultivating Compassion: Learning to Be Kind to Yourself
31 oktober 2026 · 11 min
In this meditation, I invite you to explore the practice of cultivating compassion, beginning with compassion towards yourself. Lees meer
Compassion is much more than simply being kind. Within our contemplative tradition, it is the ability to remain present with ourselves or others, even in the midst of difficulty or suffering, while keeping an open heart.
Beginning with awareness of the breath, we gently recognise the truth of how we are in this moment. We acknowledge our joys and struggles, our strengths and difficulties, without judgement or the need to change anything.
Through this practice, we begin to understand that compassion grows from accepting reality as it is, rather than as we might wish it to be.
By learning to receive ourselves with kindness, gentleness and equanimity, we create the conditions for greater understanding, growth and peace.
Chapters:
00:00 – Introduction: Cultivating compassion
00:31 – Opening bell
00:40 – Entering meditation with intention
01:03 – Leaving behind the distractions of the day
01:21 – Anchoring yourself in the present moment
01:33 – Becoming aware of the breath
01:57 – Relaxing the shoulders, face and jaw
02:29 – Noticing what you carry within
02:56 – Recognising the truth of the present moment
03:28 – Regarding yourself with kindness
03:46 – Acknowledging your struggles
04:14 – Accepting yourself as you are
04:40 – Compassion in the midst of suffering
05:07 – Receiving the fullness of who you are
05:43 – Letting go of masks and pretence
06:13 – Accepting good days and difficult days
06:35 – Observing without becoming lost in stories
07:04 – The first step in cultivating compassion
07:36 – Being generous and loving towards yourself
08:05 – Embracing the complexity of being human
08:31 – Breathing from a place of peace and stability
09:18 – Returning awareness to the body
09:42 – Making the intention to practise self-compassion
10:13 – Closing bell
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Peace Prayer of St. Francis (Part 4): Where There Is Doubt, Let Me Sow Faith
30 oktober 2026 · 10 min
In this fourth meditation on the Peace Prayer of St. Francis, I invite you to reflect on the words: “Where there is doubt, let me sow faith.” Lees meer
Continuing our journey through this beautiful prayer, we explore the relationship between doubt and faith within the contemplative tradition.
Doubt is not necessarily something negative or something to be feared. When approached honestly and openly, it can become an invitation to question more deeply, to search for truth and to grow in understanding.
We consider faith both as a deliberate choice to trust and as a gift of divine grace.
Through stillness, reflection and the words of the Peace Prayer, we explore how doubt can become a beginning rather than an ending, opening us towards greater truth, light and spiritual understanding.
Chapters:
00:00 – Introduction: The Peace Prayer of St. Francis, Part 4
00:37 – Opening bell
00:37 – Entering meditation with an open heart
00:54 – Arriving in the present moment
01:05 – Relaxing into the breath
01:47 – Remembering the opening lines of the prayer
02:00 – Make me an instrument of your peace
02:24 – Where there is doubt, let me sow faith
02:48 – Understanding doubt within meditation
03:08 – Doubt as a pathway towards truth
03:34 – Questioning and seeking
03:54 – The example of Doubting Thomas
04:25 – Doubt is not something to fear
04:49 – Allowing doubt to lead us forward
05:12 – Exploring the meaning of faith
05:29 – Faith as trust and reliability
05:47 – Faith as divine gift and grace
06:14 – Choosing faith as an act of will
06:30 – Believing in the good within others
06:50 – Faith and the spiritual life
07:01 – Where there is doubt, let me sow faith
07:27 – Becoming an invitation to faith
07:52 – Moving from doubt towards truth
08:18 – Receiving the gift of faith
08:44 – Returning to the full Peace Prayer
09:03 – Love, pardon and faith
09:24 – Allowing doubt to yield to faith
09:44 – Returning to the breath
10:07 – Resting in the truth of the pres…
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Space Meditation: Finding Stillness Wherever You Are
29 oktober 2026 · 10 min
In this meditation, I invite you to explore the importance of space in our contemplative lives. Lees meer
Many people begin meditating because they long for more space, peace and stillness. Yet when life becomes particularly busy or stressful, the very practices that create that space can be the first things we abandon.
We begin by noticing the physical environment in which we meditate, considering how our surroundings can support or distract us from stillness.
From there, we turn towards a deeper understanding of space: the inner room of the heart and mind, where we can encounter divine grace and love.
Through awareness of the breath, we discover that this inner space is available to us wherever we may be — whether in a quiet room, a busy environment or the midst of difficult circumstances.
Chapters:
00:00 – Introduction: Creating space through meditation
00:47 – Opening bell
00:58 – Becoming aware of your meditation space
01:10 – What helps you find stillness?
01:22 – Noticing distractions in your surroundings
01:34 – The importance of sacred spaces
01:46 – Meditation spaces throughout history
02:05 – Reflecting on your own environment
02:25 – The inner space of the heart and mind
02:49 – Finding stillness in difficult circumstances
03:07 – Cultivating the inner room
03:21 – Meditating anywhere, at any time
03:39 – Using the breath as an anchor
04:05 – The breath as a doorway to inner space
04:21 – Following the breath to the centre
04:48 – Discovering spaciousness within
05:13 – Resting in the inner space of awareness
05:32 – Encountering divine love and grace
06:12 – The true space of meditation
06:38 – Returning to this space whenever needed
07:15 – Breathing in peace
07:35 – Dwelling in the inner room of the heart
07:54 – Trusting in divine presence
08:49 – Gently returning from stillness
09:06 – Making your surroundings more supportive
09:23 – Remembering the space that matters most
09:42 – Returning to the body
09:56 – Closing bell
H…
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Lectio Divina Meditation: I Will Wait on the Lord
28 oktober 2026 · 12 min
In this meditation, I invite you to explore the ancient practice of Lectio Divina through a beautiful line from Psalm 130: “I will wait on the Lord.” Lees meer
Drawing on the image of a watchman waiting for the first light of dawn, we reflect on what it means to wait with patience, hope and trust.
Waiting is something we all experience, whether in small everyday moments or during more difficult periods of uncertainty, suffering or sorrow. Yet within the contemplative tradition, waiting can become a sacred practice in itself.
Through the breath, stillness and repetition of scripture, we consider how meditation teaches us to remain present without needing to control what comes next.
Just as the watchman trusts that dawn will arrive, we are invited to trust in the possibility of new beginnings and the light of divine love.
Chapters:
00:00 – Introduction: Lectio Divina and Psalm 130
00:44 – Opening bell
00:53 – Entering meditation with openness
01:13 – Arriving in the present moment
01:33 – Letting go of past and future
01:55 – Relaxing into the breath
02:35 – Resting in the rhythm of breathing
03:05 – Introducing the words of Psalm 130
03:52 – Noticing your reaction to the scripture
04:25 – I will wait on the Lord
04:38 – As the watchman waits for the dawn
05:08 – The watchman as an image of meditation
05:34 – Finding hope in darkness and uncertainty
05:49 – Waiting for the first light of dawn
06:19 – Trusting in divine love
06:42 – Reflecting on the experience of waiting
07:12 – Waiting in everyday life and difficult circumstances
07:39 – Learning to abide in stillness
08:07 – Returning to the words of scripture
08:26 – Meditation as waiting for encounter
08:49 – Waiting for the dawning of divine grace
09:47 – Reflecting on the meaning of waiting
10:27 – Trusting that dawn will come
10:45 – Resting with the breath and scripture
11:16 – Allowing the words to fade
11:49 – Bringing meditation into periods of waiting
12:05 – Returning to the body
1…
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Reset Meditation: Recovering the Form
27 oktober 2026 · 13 min
In this meditation, I invite you to return once again to the basic relaxation form that underpins our contemplative practice. Lees meer
Just as a martial artist repeats familiar movements until they become second nature, returning regularly to the foundations of meditation helps us develop the ability to enter stillness, even when life is busy or distracting.
Beginning with a simple ritual gesture, we settle into a comfortable posture before bringing awareness to the body, breath, feelings and thoughts.
Through gentle relaxation and visualisation, we learn to observe these different aspects of ourselves without judgement, gradually moving towards the still centre of awareness within.
Whether you are new to meditation or returning after some time away, this practice offers an opportunity to strengthen your meditative foundations and reconnect with the peace of the present moment.
Chapters:
00:00 – Introduction: Recovering the relaxation form
00:48 – Opening bell
01:02 – Beginning with a ritual gesture
01:51 – Taking your seat with awareness
02:20 – Finding comfort and stability
02:40 – Meditation is not a struggle with the body
02:58 – Relaxing and lengthening the spine
03:31 – Releasing tension in the shoulders and jaw
03:55 – Allowing the breath to settle
04:36 – Scanning the body for tension
04:59 – Accepting the body as it is
05:11 – Breathing out stress and discomfort
05:41 – Visualising the breath as golden light
06:03 – Relaxing the whole body
06:53 – I have a body, but I am more than my body
07:38 – Checking in with feelings and thoughts
08:09 – I am more than my feelings and thoughts
08:41 – Following the breath to the centre
09:14 – Resting in perfect peace and stability
09:37 – I am I
09:50 – Created and held in divine love
10:02 – Meditating for ourselves and others
10:27 – Dwelling in the centre of the breath
11:01 – Resting in the grace of the present moment
11:37 – Returning to the body
11:55 – Carrying peace into the day
12:23 –…
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Meditating with Mary (Part 3): Do Whatever He Tells You
26 oktober 2026 · 11 min
In this meditation, I continue our series of meditating with Mary, the great teacher of prayer and openness to divine grace within the Christian contemplative tradition. Lees meer
We reflect on Mary’s words at the wedding feast of Cana: “Do whatever he tells you.”
These simple words invite us into a deeper relationship with divine love and an openness to the guidance of divine will. Through stillness and reflection, we consider what it means not only to receive grace but to respond to it through our choices, actions and way of living.
Beginning with the breath, we allow Mary’s words to settle within us, exploring the invitation to trust, to listen and to act. Just as water was transformed into wine at Cana, we reflect on how the ordinary moments and distractions of our lives might become opportunities for transformation through divine love.
Chapters:
00:00 – Introduction: Meditating with Mary
00:59 – Opening bell
01:11 – Entering sacred stillness
01:46 – Relaxing into the breath
02:12 – Breathing in peace and breathing out love
02:39 – Inviting Mary’s words into the heart
03:07 – Do whatever he tells you
03:22 – The wedding feast of Cana
03:44 – Trust, faith and miraculous grace
04:01 – Finding the divine within our own being
04:25 – Reflecting on Mary’s words
04:37 – The invitation to act
05:13 – Choosing a way of being in the world
05:36 – Listening for divine guidance
05:59 – Resting our will within divine will
06:24 – Opening ourselves to divine love
06:46 – Growing into the fullness of who we can be
07:07 – Beginning with the smallest actions
07:32 – Mary as mother and spiritual guide
08:04 – Mary’s complete openness to divine grace
08:36 – Returning to the words: Do whatever he tells you
08:57 – Transforming distraction into spiritual strength
09:27 – Allowing the words to fade
09:42 – Returning to the body
10:04 – Closing bell
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Resting in the Breath: A Meditation for Deep Relaxation
25 oktober 2026 · 11 min
In this meditation, I invite you to take a little time to simply rest in the breath. Lees meer
Our breathing is the background music of our lives, a constant rhythm that continues no matter what else is happening around us. By gently bringing our attention to this natural movement, we can find a place of stillness, stability and rest within the present moment.
Beginning with the body, we notice how we are breathing and where we may be holding tension. Gradually, we allow our awareness to settle more deeply into the full cycle of each breath, without trying to control or change it.
Through gentle visualisation, relaxation and a period of shared silence, this meditation offers an opportunity to rest, reconnect with the body and experience the breath as a precious gift.
Chapters:
00:00 – Introduction: Resting in the breath
00:44 – Opening bell
00:54 – Entering meditation with intention
01:12 – Settling into the body
01:31 – Noticing how you are breathing
02:03 – Allowing the breath to find its natural rhythm
02:30 – Feeling supported by the ground
02:55 – Breathing through areas of tension
03:37 – Discovering your unique breathing rhythm
03:58 – Following the full cycle of the breath
04:32 – Bringing all attention to breathing
04:53 – Visualising the breath as light
05:16 – Resting deeply in each breath
05:52 – Relaxing the shoulders and spine
06:11 – Allowing the whole body to rest
06:46 – Resting in the ebb and flow of breathing
07:19 – Three cycles of silent breathing
08:08 – Expanding awareness through the body
08:35 – Noticing the subtle sensations of breathing
09:02 – Nowhere to go, nothing to do
09:32 – The breath as an anchor in the present moment
10:08 – Returning to the body
10:36 – Carrying peace into the day
10:44 – Closing bell
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Peace Prayer of St. Francis (Part 3): Where There Is Injury, Let Me Sow Pardon
24 oktober 2026 · 9 min
In this third meditation on the Peace Prayer of St. Francis, I invite you to reflect on the words: “Where there is injury, let me sow pardon.” Lees meer
Continuing our journey through this beautiful prayer, we explore what it means to experience injury beyond the physical — the emotional, mental, spiritual and relational hurts that can remain with us long after an event has passed.
We consider the meaning of pardon, not simply as forgiveness of another, but as an invitation towards greater freedom from resentment, suffering and the weight of old wounds.
Drawing on the example of St. Francis and his commitment to reconciliation, mercy and peace, we gently ask how open we are to the possibility of pardoning ourselves and others.
This meditation offers space to reflect on forgiveness, to cultivate compassion and to consider how we might become instruments of peace in our relationships and daily lives.
Chapters:
00:00 – Introduction: The Peace Prayer of St. Francis, Part 3
00:41 – Opening bell
00:41 – Entering meditation with intention
01:00 – Settling into the body
01:33 – Finding comfort and stillness
01:51 – Remembering the opening lines of the prayer
02:05 – Make me an instrument of your peace
02:41 – Bringing love where there is hatred
03:05 – Where there is injury, let me sow pardon
03:44 – Understanding emotional and relational injury
04:30 – How injury disturbs our inner peace
05:00 – Exploring the meaning of pardon
05:40 – Forgiveness as a form of freedom
06:17 – Letting go of old resentment
06:48 – St. Francis and the path of reconciliation
07:25 – Recognising the injuries we still carry
07:43 – Opening to healing, mercy and forgiveness
08:34 – Finding freedom from old hurts
09:11 – How open am I to pardoning?
09:43 – Returning to the full prayer
10:15 – Making an inner resolution to practise forgiveness
10:44 – Returning to the body
10:56 – Closing bell
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Colour Meditation: Exploring Emotion and Awareness (Repost)
23 oktober 2026 · 15 min
A gentle practice using colour to deepen reflection and presence Lees meer
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Triangle of Tension Meditation: Releasing Neck and Shoulder Stress
22 oktober 2026 · 9 min
In this meditation, I invite you to explore what I call the triangle of tension: the area extending from the base of the skull, down through the neck and towards the shoulder blades. Lees meer
Many of us carry stress and physical tension in this part of the body, often without realising how much it affects our comfort and ability to relax.
Beginning with awareness of the breath, we gently explore these areas of tension through simple shoulder movements, mindful breathing and visualisation.
As we imagine the muscles loosening and tension flowing away, we create space for greater relaxation and ease throughout the upper body.
This is a practical meditation that you can return to whenever you want to bring a little more awareness and relaxation to the neck, shoulders and upper back.
Chapters:
00:00 – Introduction: The triangle of tension
00:34 – Opening bell
00:49 – Entering meditation and settling the body
01:09 – Becoming aware of the present moment
01:29 – Noticing tension and discomfort
02:01 – Relaxing the body through the breath
02:15 – Breathing out stress and worry
02:50 – Understanding the triangle of tension
03:04 – Locating the three points of tension
03:42 – How everyday activities create tension
03:57 – Beginning the shoulder relaxation exercise
04:23 – Raising and releasing the shoulders
05:00 – Noticing the difference in your shoulders
05:14 – Breathing through the neck and shoulder blades
05:41 – Imagining the muscles slowly unwinding
06:06 – Checking for remaining tension
06:31 – Gentle movement of the shoulders and arms
07:01 – Visualising warm water flowing over the muscles
07:24 – Allowing stress and stiffness to flow away
07:47 – Feeling the neck and shoulders relax
08:10 – Returning awareness to the breath
08:34 – Gently moving the body
08:49 – Closing bell
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Lectio Divina Meditation: The Kingdom of God Is Within You
21 oktober 2026 · 10 min
In this Lectio Divina meditation, I invite you to sit with the words of scripture: “The kingdom of God is within you.” Lees meer
Lectio Divina is an ancient contemplative practice in which we take a word or phrase from scripture and allow its deeper meaning to unfold through stillness, reflection and prayer.
Beginning with the breath, we consider the sacredness of our own being before gently exploring the meaning of the kingdom of God and what it means for that kingdom to dwell within us.
Drawing on the Franciscan understanding of divine love, we reflect on how the kingdom becomes present and visible when we allow love to reign in our hearts and lives.
This is an invitation to recognise that divine presence is not something distant or separate from us, but something we can encounter in the present moment.
Chapters:
00:00 – Introduction: The ancient practice of Lectio Divina
00:28 – Opening bell
00:39 – Entering meditation with intention
00:55 – Letting go of past and future
01:16 – Settling into the body
01:48 – Following the breath to the centre
02:19 – Resting in spaciousness and grace
02:32 – Introducing the scripture: The kingdom of God is within you
03:08 – Noticing what the words awaken within
03:31 – Recognising the sacredness of the body
04:02 – Body, mind, heart and soul as a temple
04:18 – Reflecting on each word of the verse
05:23 – What is the kingdom of God?
05:39 – Allowing divine love to reign within
06:18 – What does it mean that the kingdom is within you?
06:48 – The kingdom is present here and now
07:11 – How do we enter the kingdom within?
07:42 – Opening ourselves to divine will and grace
08:10 – Returning to the breath
08:34 – Breathing with the words of scripture
08:52 – Carrying the verse into daily life
09:04 – Closing bell
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Weather Meditation: Observing Your Emotional Reactions
20 oktober 2026 · 11 min
In this meditation, I invite you to explore the relationship between the weather and your emotional state. Lees meer
Using the imagination, we picture different kinds of weather, beginning with a beautiful sunny day before moving to a rainy one. As each scene unfolds, we gently observe the feelings, memories and associations that arise within us, without judgement or attachment.
Through this simple practice, we begin to recognise something deeper: although our emotions may change with our surroundings, there is a stable awareness within us that remains present throughout.
By becoming familiar with this inner observer, we can cultivate greater equanimity, emotional awareness and peace, whatever the weather may bring.
Chapters:
00:00 – Introduction: How weather affects our emotions
00:43 – Opening bell
00:54 – Entering meditation with intention
01:07 – Settling into the body
01:37 – Becoming aware of the breath
01:51 – Breathing out tension and anxiety
02:43 – Finding stability in the present moment
03:07 – Observing emotional reactions without judgement
03:44 – Visualising a sunny summer’s day
04:16 – Noticing how sunshine makes you feel
04:42 – Exploring subtle shades of emotion
05:21 – Discovering the stable observer within
06:11 – Changing the scene to a rainy day
06:45 – Exploring your associations with rain
07:06 – Observing emotional reactions to rainy weather
07:49 – Recognising the awareness beneath your emotions
08:43 – Finding stability, strength and grace
09:17 – The weather changes, but you remain stable
09:43 – Breathing in peace and breathing out calm
10:07 – Returning to the here and now
10:48 – Carrying inner calm into the day
11:15 – Closing bell
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Reset Meditation: Recovering the Form
19 oktober 2026 · 11 min
In this meditation, I return once again to the basic relaxation form that underpins our contemplative practice. Lees meer
Beginning with a simple ritual gesture, we settle the body and check in honestly with how we are. We then move through awareness of the body, breath, emotions and thoughts, learning to observe each without judgement or attachment.
By returning regularly to these foundations, we build the “meditative muscle” that helps us find stillness in changing circumstances and reconnect with the stable centre of awareness within.
Chapters:
00:00 – Introduction: Recovering the form
00:46 – Opening bell
00:50 – Beginning with a ritual gesture
01:28 – Taking your seat
01:58 – Finding stability and support
02:27 – Checking in with the body
03:01 – How am I in this moment?
03:34 – Scanning the body for tension
04:13 – Returning awareness to the breath
04:51 – Breathing out stress, anxiety and pain
05:17 – Breathing in warmth, light and calm
05:39 – Relaxing the whole body
06:03 – I have a body, but I am more than my body
06:32 – Checking in with emotions and thoughts
07:01 – Observing without judgement
07:11 – I am more than my emotions and thoughts
07:47 – Following the breath to the centre
08:08 – Resting in perfect peace and light
08:22 – I am I
08:39 – Created and held in divine love
08:51 – Choosing to meditate for all who are in need
09:23 – Resting in the breath
09:26 – Returning to stable awareness
09:44 – Carrying peace into the rest of the day
10:09 – Returning to the body
10:22 – Closing bell
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When Meditation Feels Boring (Repost)
18 oktober 2026 · 10 min
Understanding acedia and the subtle pull of distraction Lees meer
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The Quiet Power of the Long Exhale (Repost)
17 oktober 2026 · 11 min
In this meditation, I invite you to work gently with the breath through 7/11 breathing, a practice that rests in the quiet power of the long exhale. Lees meer
We begin by noticing how even a small extension of the out-breath can lead the body toward deep calm. This practice is never forced. The breath is lengthened only to a point that feels natural and comfortable, allowing ease rather than effort to guide us.
As we settle into a grounded seated position, awareness rests with breathing in peace and breathing out stress. A few short cycles of 7/11 breathing help the body soften, bringing attention back to a place of stillness and balance. Silence then allows the breath to find its own rhythm.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you regulate the breath, settle the nervous system, and return to ease.
00:00 – Welcome back
00:45 – Working with the breath
00:53 – The effect of the long exhale
01:10 – Breathing and a sense of peace
01:37 – Staying within comfort
02:00 – Introducing 7/11 breathing
02:35 – The bell
03:03 – Finding a grounded seated position
03:20 – Softening the body and gaze
03:45 – Becoming aware of the breath
04:10 – Breathing out stress, breathing in peace
05:00 – The point of stillness
05:55 – 7/11 breathing for three cycles
06:17 – Silence and rhythm
07:30 – Being with the practice
07:40 – Noticing its effect
08:20 – Returning to 7/11 breathing
08:55 – Coming back to natural breath
09:45 – Stretching and movement
09:57 – Closing bell
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Joy Meditation: Finding Peace and Joy in the Present Moment (Repost)
16 oktober 2026 · 13 min
In this meditation, I guide you into a simple practice of cultivating joy, not as something dependent on circumstances, but as something that can be discovered within the present moment. Lees meer
Drawing on the contemplative tradition, we begin by reflecting on joy as one of the natural fruits of meditation, alongside peace. This joy is not about external conditions, but about recognising the gift of being here, now.
As the body settles and the breath deepens, you are invited to gently set aside the concerns of the day and rest in the simplicity of the present moment. From here, a quieter sense of joy begins to emerge, rooted in awareness, presence and connection.
This practice explores a deeper kind of joy, one that is not tied to thoughts or outcomes, but arises from a sense of being held, supported and connected.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you reconnect with peace, presence and a steady sense of joy.
This meditation supports emotional wellbeing, positivity and inner calm.
Chapters:
00:00 – Introduction
00:15 – Peace and joy in meditation
00:40 – What is joy?
00:50 – Joy beyond circumstances
01:12 – The bell
01:25 – Receiving this moment
02:50 – Settling into the body
04:00 – Letting go of the day
04:40 – Awareness of the breath
08:30 – Being held in love
08:40 – Joy beyond thoughts
09:05 – The joy of existence
09:15 – Resting in love
11:00 – Awareness of the body
11:25 – Contact with the ground
11:50 – Closing bell
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A Maranatha Meditation for Calm (Repost)
15 oktober 2026 · 10 min
In this meditation, I invite you to pray and meditate with one of the oldest words in the Christian contemplative tradition: Maranatha. Lees meer
This ancient phrase, often translated as "Come, Lord", has been used for centuries as a simple prayer of the heart. Rather than analysing the meaning, we allow the word to accompany the breath and gently gather the attention.
As we settle into breath awareness, the phrase is repeated slowly within the rhythm of breathing. We divide the word into its four syllables, ma, ra, na, tha, allowing each part to rest softly within the breath.
Over time the mind becomes quieter and the breath naturally deepens. The word becomes a steady anchor, helping us return again and again to stillness.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the breath and return to the present moment.
Chapters
00:00 – Introduction
00:20 – Meditating with a word
00:30 – The ancient phrase Maranatha
00:45 – Meaning of the word
01:10 – The bell
02:50 – Breath awareness
03:20 – Breathing in, breathing out
05:00 – Dividing the word into syllables
08:20 – Noticing the breath change
09:20 – Closing bell
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Self-Love Meditation: Placing Love at the Centre (Repost)
14 oktober 2026 · 12 min
In this meditation, I guide you into a simple practice of placing love at the centre of your relationship with yourself. Lees meer
Drawing on an ancient contemplative approach, this meditation invites you to recognise that love is not only something we feel, but something we can choose, a steady intention that shapes how we relate to our body and our experience.
We begin by settling into the body and becoming aware of areas of tension, allowing them to soften through gentle attention and breath.
From here, the practice opens into a reflection on self-acceptance, acknowledging the body as it is, without judgement, and choosing to meet it with kindness.
Through simple phrases and awareness of the breath, you are invited to cultivate a more compassionate relationship with your body, recognising it as an essential part of who you are.
This is not about forcing emotion, but about gently shifting towards a more loving and accepting presence.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more connected, accepting and at ease.
This meditation supports self-compassion, body awareness and emotional wellbeing.
Chapters:
00:00 – Introduction
00:10 – Placing love at the centre
00:35 – The bell
01:00 – Settling into posture
01:40 – Noticing tension in the body
04:00 – Gratitude for the body
04:40 – Love as intention
05:00 – Choosing love for the body
05:30 – Gratitude for the breath
06:50 – Breathing in love
07:15 – Acknowledging difficulty
07:45 – Choosing peace and love
09:30 – I have a body
10:00 – Accepting the body
11:40 – Intention for the day
11:50 – Closing bell
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Awareness Meditation: Becoming Present to the Here and Now
13 oktober 2026 · 12 min
In this meditation, I invite you to practise one of the foundations of the Franciscan contemplative tradition: simple awareness of the present moment. Lees meer
Beginning with the ancient practice of prosoche, or attention, we notice how we arrive at meditation before gradually bringing awareness to the body, its subtle sensations and the space around us.
Rather than trying to change our experience, we practise noticing it. Through this gentle attention, even the smallest sensations can become an invitation into deeper presence. The more we cultivate awareness, the more available we become to the grace and divine presence already within the moment at hand.
Chapters:
00:00 – Introduction: Cultivating awareness
00:55 – Opening bell
01:11 – Checking in before meditation
01:36 – How am I today?
02:07 – Noticing what you bring to the practice
02:44 – Choosing the here and now
03:14 – Settling into the body
03:27 – Becoming aware of physical sensations
04:03 – Exploring the weight of the hands and arms
04:32 – Noticing subtle sensations
05:10 – Bringing awareness to the face
05:42 – Relaxing the head and neck
06:30 – Releasing tension in the shoulders and jaw
07:14 – Awareness of the whole body
07:49 – Breathing through tension or discomfort
08:33 – Becoming aware of the space around you
09:13 – Noticing thoughts and associations with your surroundings
09:58 – Returning awareness to the breath
10:23 – Cultivating awareness throughout the day
10:59 – Simply being
11:27 – A final check-in: How am I now?
12:03 – Returning to the body
12:13 – Closing bell
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Visualisation Meditation: The Inner Sunrise (Repost)
12 oktober 2026 · 11 min
In this meditation, we pause with the image of the inner sunrise — a contemplative practice of awakening to divine light, awareness and presence within. Lees meer
In the meditative tradition, the creative imagination is not fantasy but a sacred doorway into deeper awareness. Through visualisation, we can enter the imaginal space of the heart, where divine grace, peace and love become more tangible.
Together, we begin by grounding ourselves in breath and stillness before entering the landscape of the inner dawn. As the meditation unfolds, we gently allow the sun of awareness to rise across the inner landscape of the mind and heart, illuminating what was hidden and filling our being with warmth, light and peace.
Using simple inner affirmations — I am awake, I am aware — this meditation invites us into a deeper attentiveness to divine presence and helps cultivate clarity, peace and conscious presence for the day ahead.
This meditation offers support for visualisation, spiritual awakening, mindfulness, emotional grounding, stress relief and contemplative prayer.
It can be used as part of a morning meditation practice, for setting intention at the beginning of the day, or as a calming meditation for peace, winding down and restful sleep.
Chapters:
00:00 – Introduction: The inner sunrise
00:59 – Opening bell
01:13 – Arriving with gratitude
02:13 – Settling into posture and breath
02:56 – Witnessing the breath
03:53 – Finding the still point within the breath
04:29 – Entering the creative imaginal
04:47 – Visualising the pre-dawn landscape
05:35 – The first light of awareness
06:02 – “I am awake, I am aware”
06:37 – Receiving divine compassion
07:21 – Choosing awareness in daily life
07:50 – The fullness of dawn
08:42 – Letting the landscape fade, holding the inner sun
09:28 – Filled with divine light
10:32 – Bringing the light into the day
10:52 – Returning to the body
11:17 – Closing bell
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Begin Again Meditation: The Freedom of the Present Moment (Repost)
11 oktober 2026 · 11 min
In this guided Christian meditation, Brother Richard reflects on one of the great insights of the contemplative tradition: we are always beginners. Lees meer
Inspired by the wisdom of St Francis of Assisi, who encouraged his brothers to "begin again," this meditation invites you to let go of the past, release anxiety about the future, and discover the freedom that is found in the present moment. Through gentle breath awareness, you'll learn to see every breath as a new beginning, every moment as an opportunity to return to God's loving presence.
Whether your meditation practice is well established or you're starting again after time away, this session offers a compassionate reminder that there is no failure in contemplation—only the invitation to begin once more.
Perfect for daily Christian meditation, contemplative prayer, relaxation, preparing for restful sleep, or anyone seeking peace, renewal and a fresh beginning.
Chapters
00:00 – Introduction: Always a beginner
01:07 – Opening bell
01:17 – Arriving in the present moment
02:12 – Every breath is a new beginning
03:32 – Breathing with your whole being
04:33 – The stillness at the heart of the breath
05:58 – Letting go of past and future
07:27 – Beginning again with every breath
08:58 – Resting in peace
09:01 – Resolution for the day
09:59 – Closing bell
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Reset Meditation: Recovering the Form (Repost)
10 oktober 2026 · 11 min
In this meditation, I return once again to the foundational form of relaxation and contemplative awareness. Lees meer
Repeated practice creates a kind of meditation muscle memory. Just as physical movements become more natural through repetition, the basic form of meditation gradually teaches the body and mind how to enter stillness more readily.
We begin deliberately, marking the start of meditation with a ritual gesture before settling into a stable posture. From there, we check in with the body honestly and compassionately, noticing any areas of tension without trying to force them to change.
The breath then becomes our anchor. We breathe out tension, worry and anxiety, allowing the body to become increasingly still and relaxed.
As awareness deepens, we recognise that although we have a body, thoughts and emotions, we are more than any of these passing experiences. At the centre of the breath we discover a point of stillness, peace and deeper consciousness.
This foundational practice is suitable both for beginners and for experienced meditators who want to reconnect with the basics of meditation, relaxation, grounding and contemplative awareness.
Chapters:
00:00 – Introduction: Recovering the form
00:55 – Opening bell
01:12 – Beginning with ritual and intention
01:45 – Establishing a stable posture
02:34 – Asking: How am I in this moment?
03:12 – Scanning the body for tension
03:57 – Breathing out stress and worry
04:58 – Relaxing the whole body
06:20 – I have a body, but I am more
06:40 – Observing thoughts and emotions
07:33 – Finding the still point of the breath
08:17 – Resting in absolute stillness
08:51 – I am I
09:35 – Resting in awareness
10:06 – Carrying peace into the day
10:23 – Closing bell
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Peace Prayer of St. Francis (Part 2): Where There Is Hatred, Sow Love
9 oktober 2026 · 13 min
In this second meditation on the Peace Prayer of St. Francis, I invite you to reflect on the words: “Where there is hatred, let me sow love.” Lees meer
Beginning once again with the prayer to become an instrument of peace, we explore what hatred does within ourselves and within the wider human family. Rather than turning away from it, we bring it into contemplative awareness and consider its opposite: the expansive, hopeful movement of love.
Like a farmer scattering seed, we may not immediately see the results of choosing love. Yet every opportunity to sow love carries the possibility of a future harvest of peace, compassion and reconciliation.
Chapters:
00:00 – Introduction: The Peace Prayer of St. Francis
00:41 – Opening bell
00:45 – Entering the present moment
01:26 – Letting go of past and future
01:58 – Relaxing into stillness
02:21 – Anchoring awareness in the breath
02:40 – Finding the still point of the breath
03:10 – Make me an instrument of your peace
03:29 – Breathing peace through body and mind
04:07 – Where there is hatred, let me sow love
04:38 – Understanding hatred
05:21 – What hatred does to us
06:13 – Recognising hatred within ourselves
07:08 – Finding the remedy
07:27 – What it means to sow love
08:08 – Trusting in a future harvest
08:53 – The expansive movement of love
09:32 – Where there is hatred, sow love
10:10 – Making an interior resolution
10:40 – Choosing love as our response
11:00 – Returning to the Peace Prayer
11:18 – Breathing in peace and breathing out love
11:52 – Returning to the body
12:21 – Closing bell
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Guardian Angel Meditation: Prayer, Protection and Guidance
8 oktober 2026 · 12 min
In this meditation, I invite you to enter into the ancient Christian tradition of prayer with your guardian angel. Lees meer
We begin in stillness, grounding ourselves in the breath and the present moment, before gently inviting the presence of the angel entrusted with accompanying us through life. There is no need to force an experience or particular feeling. Instead, we simply form an intention of openness, trust and cooperation.
Through visualisation, prayer and the traditional Guardian Angel prayer, this meditation offers a quiet space to ask for guidance, protection and help on the journey towards the fullness of divine love.
Chapters:
00:00 – Introduction: Meditation on the angels
01:22 – Opening bell
01:34 – Entering stillness
02:05 – Following the rhythm of the breath
02:45 – Breathing through the whole body
03:11 – Recognising yourself as beloved
03:56 – Inviting your guardian angel
04:21 – Visualising the angel
05:10 – Acknowledging the angel’s presence
05:34 – Resting in goodness, love and truth
06:05 – Giving thanks for your angel
06:23 – Bringing your needs honestly into prayer
07:15 – Asking for help and assistance
07:40 – Forming an intention of friendship and cooperation
08:12 – Receiving the angel’s prayer and intercession
08:38 – The Guardian Angel prayer
09:26 – Deepening the visualisation
10:14 – Returning to the breath
10:41 – Remembering the angel’s presence
11:14 – Returning to the body
11:26 – Closing bell
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Breathing Peace to the World: A Meditation for Peace and Prayer
7 oktober 2026 · 10 min
In this meditation, I invite you to use the breath as a prayer for peace — within yourself and throughout the world. Lees meer
Drawing on the Christian and Franciscan understanding of the breath as an icon of the divine Spirit, we begin by becoming deeply aware of our own breathing. With each in-breath, we receive peace. With each out-breath, we offer that peace to people, situations and places where it is needed.
This is a gentle practice of mindful breathing, prayer and intercession, helping us reconnect with inner peace while extending compassion and loving intention beyond ourselves.
Chapters:
00:00 – Introduction: Breathing peace to the world
00:43 – Opening bell
01:03 – Arriving in the present moment
01:21 – Settling the body
01:58 – Checking in with yourself
02:23 – Becoming aware of the breath
02:46 – Noticing the sensations of breathing
03:29 – Following the movement of the breath
04:09 – Breathing out tension and worry
04:43 – Receiving peace with each breath
05:16 – Allowing the breath to become prayer
05:37 – Breathing peace to those who need it
06:31 – Praying peace upon the world
07:14 – Breathing peace within yourself
07:49 – Filling the whole body with peace
08:18 – Three cycles of peaceful breathing
09:10 – Returning to the body
09:32 – Carrying mindful breathing into the day
09:57 – Closing bell
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Compassion Meditation: The Inner Smile (Repost)
6 oktober 2026 · 12 min
In this meditation, we explore the ancient contemplative practice of the inner smile — a way of cultivating inner warmth, gentleness and peace at the centre of our being. Lees meer
Found in many traditions, the inner smile is the practice of allowing a quiet, peaceful warmth to arise within us, independent of external circumstances. It reminds us that even in difficulty, we can remain anchored in the deeper peace of the heart.
Together, we begin by gathering the scattered parts of ourselves — body, mind and heart — and bringing them back into the present moment through the breath. From there, we gently awaken the inner smile: a warm, generous, compassionate presence that restores balance and perspective.
This meditation helps cultivate emotional steadiness, self-compassion and positive regard, while also extending that peace outward towards others.
It is a powerful practice for grounding, healing, stress relief and reconnecting with joy.
This meditation offers support for mindfulness, compassion, emotional balance, inner calm and contemplative awareness.
It can be used as part of a daily meditation practice, during times of stress or emotional heaviness, or as a moment of calm, winding down and preparation for sleep.
Chapters:
00:00 – Introduction: The practice of the inner smile
00:45 – Opening bell
01:01 – Entering meditation and recollecting the self
01:47 – Gathering body, mind and heart together
02:47 – Anchoring in the breath
04:01 – Resting in the still point of the breath
04:57 – Checking in: How am I right now?
06:18 – Awakening the inner smile
07:19 – Smiling into body, mind and heart
07:53 – Extending the inner smile to others
08:42 – Choosing peace, joy and positive regard
10:32 – Returning to the body
11:07 – Closing bell
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Meditation on the Natural World: The Wisdom of the Beasts (Repost)
5 oktober 2026 · 13 min
In this guided Christian meditation, Brother Richard continues his Meditations on the Natural World series by reflecting on the wisdom of the beasts of the earth. Lees meer
Inspired by the Franciscan tradition, this meditation invites us to rediscover our place within creation—not as separate from the natural world, but as part of God's living family.
Through gentle body awareness, imagination and contemplation, we learn from the animals around us: their presence, simplicity, trust and harmony with the world they inhabit.
As we remember beloved companion animals, contemplate the diversity of life on earth, and give thanks for our own bodies, we're invited to grow in reverence for all creation and to embrace our calling as faithful stewards of God's gifts.
Perfect for daily Christian meditation, contemplative prayer, relaxation, preparing for restful sleep, or anyone seeking a deeper connection with God through the beauty and wisdom of the natural world.
Chapters
00:00 – Introduction: The wisdom of the beasts
01:00 – Opening bell
01:09 – Receiving your body as gift
02:49 – Letting go of criticism
04:49 – Grounded in the earth
05:48 – Learning from companion animals
07:33 – The wisdom of all creatures
09:05 – What can this animal teach me?
10:39 – Gratitude for the beasts of the earth
11:29 – Resolution for the day
12:53 – Closing bell
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Anchoring in the Body (Repost)
4 oktober 2026 · 11 min
In this meditation, I invite you to use the body as an anchor into the present moment. Lees meer
We begin by settling gently into stillness, allowing the spine to lengthen and the breath to move naturally. From there, attention is brought into the body, noticing the simple sensations of breathing and the quiet presence of being here.
You are invited to ask a simple question: how am I in my body in this moment? Whatever arises is received without judgement, simply noticed with honesty and care.
For many of us, our relationship with the body can be difficult. We may compare, judge or feel uneasy within it. This practice offers a different way. Instead of turning away, we gently return and allow the body to become a place of grounding and presence.
Through awareness of the breath, the contact with the seat, and the feeling of the body from within, we begin to come home. The body becomes an anchor, steadying us in the here and now.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the body and return to a deeper sense of presence.
Chapters
00:00 – Introduction
00:30 – Awareness of who we are
00:57 – The body as an anchor
01:25 – Entering present moment awareness
01:30 – The bell
01:48 – Entering with gentleness
02:20 – Lengthening the spine
02:30 – Awareness of the breath
03:00 – Feeling the breath in the belly
03:15 – Checking in with the body
03:30 – Receiving without judgement
03:40 – Our relationship with the body
04:00 – This is the body we have
04:20 – Coming home to the body
05:25 – The senses of the body
06:30 – Contact with the seat and clothing
07:10 – The ebb and flow of the breath
07:20 – “This is my body in this moment”
07:50 – Accepting the body as anchor
08:20 – Feelings about the body
10:10 – Returning to the room
10:50 – Closing bell
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A Maranatha Meditation for Calm (Repost)
3 oktober 2026 · 10 min
In this meditation, I invite you to pray and meditate with one of the oldest words in the Christian contemplative tradition: Maranatha. Lees meer
This ancient phrase, often translated as "Come, Lord", has been used for centuries as a simple prayer of the heart. Rather than analysing the meaning, we allow the word to accompany the breath and gently gather the attention.
As we settle into breath awareness, the phrase is repeated slowly within the rhythm of breathing. We divide the word into its four syllables, ma, ra, na, tha, allowing each part to rest softly within the breath.
Over time the mind becomes quieter and the breath naturally deepens. The word becomes a steady anchor, helping us return again and again to stillness.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the breath and return to the present moment.
Chapters
00:00 – Introduction
00:20 – Meditating with a word
00:30 – The ancient phrase Maranatha
00:45 – Meaning of the word
01:10 – The bell
02:50 – Breath awareness
03:20 – Breathing in, breathing out
05:00 – Dividing the word into syllables
08:20 – Noticing the breath change
09:20 – Closing bell
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Uncovering Patterns of Thought
2 oktober 2026 · 12 min
In this meditation, we take a deeper look at the patterns of thought that can become so familiar and automatic that we barely notice them. Lees meer
Rather than trying to stop or change our thoughts, we practise observing them: noticing what arises as we prepare to meditate, settle the body and become aware of the breath.
By stepping into the role of observer, we can begin to recognise where thoughts, feelings and sensations originate and discover the wisdom contained in our recurring inner patterns.
Chapters:
00:00 – Introducing our patterns of thought
00:40 – How do you feel about coming to meditation?
01:40 – Thoughts surrounding the practice
02:35 – What is your practice around the practice?
03:20 – Settling into formal meditation
04:05 – What happens to our thoughts as we sit?
05:00 – Tracing thoughts to their origin
05:50 – Bringing awareness to the breath
06:45 – What do you think about your breathing?
08:00 – Breath and patterns of thought
09:20 – Going deeper into the practice
10:20 – Noticing distraction and frustration
11:30 – Getting to know your meditating self
12:20 – Following thoughts back to their beginning
13:05 – Meditating with the whole being
14:20 – Thoughts, sensations and emotions
15:10 – What is it like to be you here now?
16:00 – Returning from the observer self
16:55 – Resting for three cycles of breath
17:45 – Bringing peace into the day
18:10 – Closing bell
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Meditating with Mary: Behold, Here I Am
1 oktober 2026 · 12 min
We continue our series of meditating with Mary, looking to her as a great teacher of contemplative and meditative prayer. Lees meer
Mary’s response to divine grace offers a simple but profound practice: “Behold, here I am.” In meditation, these words become an invitation to stop resisting the present moment and to say yes to reality as it is, to divine grace and to the love from which each moment arises.
Chapters:
00:00 – Mary as a teacher of meditation
00:55 – Entering the meditation
02:00 – Relaxing into the breath
03:20 – Opening to the present moment
04:00 – Mary’s path of saying yes
05:10 – Our resistance to reality
06:00 – Behold, here I am
07:05 – Saying yes to divine grace
08:15 – Opening to divine love and will
09:15 – Let it be done
10:20 – Breathing in peace and grace
11:20 – Behold, here I am
12:25 – Living the teaching of Mary
13:15 – Receiving each moment
14:05 – Bringing openness into daily life
15:10 – Closing bell
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Recovering the Relaxation Form
30 september 2026 · 9 min
In this meditation, we return to the basic relaxation form that helps us enter stillness and establish a stable meditation practice. Lees meer
Beginning with a simple ritual gesture, we check in with the body, feelings and thoughts without judgement. Through the breath, we gradually move beyond each of these changing experiences towards the still centre of awareness within.
Whether you are beginning meditation for the first time or returning to an established practice, this is an opportunity to recover the foundations.
Chapters:
00:00 – Returning to the relaxation form
00:40 – Beginning with a ritual gesture
01:20 – Settling into the body
02:00 – How am I in this moment?
02:35 – Checking in with the body
03:45 – Breathing through tension
04:55 – I have a body, but I am more than my body
05:35 – Checking in with feelings
06:30 – I am more than my feelings
07:00 – Checking in with thoughts
07:50 – I am more than my thoughts
08:35 – Following the breath to the centre
09:20 – I am I
10:05 – Choosing to meditate
11:35 – Returning to the body
12:15 – Bringing peace into the day
12:40 – Closing bell
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Gratitude for Our Teachers
29 september 2026 · 12 min
In this meditation, we continue our exploration of gratitude by turning our attention towards the teachers we have encountered throughout our lives. Lees meer
Some are formal teachers, while others may be friends, family members, writers, spiritual guides or people whose example has shown us how to live. Even difficult encounters can contain teaching, showing us how we do not wish to be.
We give thanks for the wisdom we have received, hold our positive teachers close, and gently let go of those whose lessons came through difficulty.
Chapters:
00:00 – Gratitude and the Franciscan tradition
01:40 – Entering the meditation with thanks
03:05 – Breathing out tension
04:20 – Resting in gratitude
05:05 – Remembering our good teachers
06:30 – Who has taught you how to be?
07:55 – Giving thanks for our teachers
09:00 – Those who taught us how not to be
10:45 – Letting go of difficult teachers
11:40 – Receiving wisdom from both
12:45 – Breathing in the wisdom of how to be
13:40 – Returning to the breath
14:30 – Closing the meditation
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Meditation on Delight
28 september 2026 · 11 min
Meditation is often associated with stillness, seriousness and calm, but another fruit of practice is our capacity for delight. Lees meer
In this meditation, we explore what it means to experience the joy of the moment as it is. We remember the people, places and experiences that awaken delight within us and practise becoming more open to the possibility of joy in each breath, each encounter and each ordinary moment.
Chapters:
00:00 – Introducing delight
01:05 – Choosing this time deliberately
02:15 – Settling the body
03:00 – Can we delight in the practice itself?
03:55 – Remembering an experience of delight
05:05 – Opening ourselves to joy
06:10 – What allows delight to emerge?
07:30 – Savouring the present moment
08:55 – Divine delight
10:20 – Creating space for delight
11:50 – Delight in our relationships
13:05 – Joy as a fruit of meditation
14:05 – Breathing in joy
14:50 – Closing the meditation
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Padre Pio: Pray, Hope and Don’t Worry
27 september 2026 · 12 min
In this meditation, we turn to Padre Pio, one of the great meditation masters of the Franciscan tradition, and his famous teaching: “Pray, hope and don’t worry.” Lees meer
We gently notice the worries, stresses and anxieties we may be carrying and consider how much mental and emotional space they occupy. Padre Pio’s teaching offers another way: letting go of useless worry, deliberately choosing hope, and returning through prayer to a deeper trust in divine love.
Chapters:
00:00 – Introducing Padre Pio
00:48 – Entering the meditation
02:05 – Relaxing the body
02:40 – Noticing anxiety, stress and worry
04:35 – Pray, hope and don’t worry
05:25 – Why worry is useless
07:05 – Responding to worry with hope
08:55 – What hope really means
10:25 – Building the muscles of hope
11:10 – Returning to prayer
12:55 – Pray, hope and let go of worry
14:10 – Closing the meditation
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Make Me a Channel of Your Peace
26 september 2026 · 11 min
In this meditation, we begin a new series exploring the famous Peace Prayer of St. Francis as a path towards deeper inner peace. Lees meer
Beginning with the words “Make me a channel of your peace,” we reflect on what it means to become an instrument of peace in the world. Through the breath and the stillness of the present moment, we gently consider what may need to be released within us so that peace can flow more freely into our lives, our relationships and the wider world.
Chapters:
00:00 – Introducing the Peace Prayer of St. Francis
00:40 – Entering the present moment
01:55 – What does it mean to seek peace?
03:05 – Awareness of the breath
04:25 – Becoming an instrument of peace
05:35 – Choosing to be a channel of peace
06:35 – Breathing in peace
07:10 – Make me a channel of your peace
08:00 – What needs to be cleared away?
09:20 – Releasing what blocks peace
10:10 – Bringing peace into the day
10:45 – Closing bell
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Elijah Meditation (Part 4): The Still Small Voice
25 september 2026 · 13 min
In this meditation, I bring our journey with the prophet Elijah to a close, completing the contemplative map offered by his encounter at the cave. Lees meer
Across this series, we have explored the storm as an image of distracting thoughts, the fire as the desires that pull us away from the reality of the present moment, and the earthquake as the false identities and personas we accumulate through life.
Now we move beyond each of these and towards the destination of Elijah’s journey: the still small voice that reveals the presence of the divine.
Entering the cave of the heart through awareness of the breath, we practise allowing thoughts to pass without feeding them with our attention. We release false identities and rest instead in the truth of our own being. We notice desire without judgement or attachment and allow it too to fade.
Beyond the storm, earthquake and fire, we discover stillness — and within that stillness, what I describe as the breath behind the breath: the divine yes of love and presence at the centre of our being.
This meditation completes our Elijah series with a practice of deep stillness, surrender and contemplative awareness, inviting us to live more consciously from the cave of the heart.
Chapters:
00:00 – Introduction: Completing Elijah’s journey
01:42 – Entering the cave of the heart
02:28 – The breath as our path inward
02:57 – The storm of distracting thoughts
03:25 – Becoming the eye of the storm
04:09 – Letting thoughts pass without attachment
04:34 – Moving deeper into stillness
04:58 – The earthquake of false identity
05:37 – Resting in the truth of our being
06:13 – Grounded in divine love
06:56 – The fire of desire
07:45 – Allowing desire to fade
08:05 – Passing the three gates
08:14 – Entering complete stillness
08:29 – The breath behind the breath
08:49 – The still small voice
09:24 – Living attuned to divine presence
10:09 – The divine breath within all things
10:47 – Living from the cave of the heart
11:26 – The…
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Autumn Leaf Meditation: The Beauty of Letting Go
24 september 2026 · 10 min
In this meditation, I use the image of falling autumn leaves to reflect on change, release and the beauty that can be found in letting go. Lees meer
We begin by settling into the body and breath before visualising a tree as autumn arrives. Its green leaves gradually turn to gold, red and bronze before the tree naturally releases them to the wind.
Following the journey of a single leaf from branch to forest floor, we reflect on one of autumn’s great lessons: there is a time to hold on and a time to let go. In nature, letting go is not simply an ending. The fallen leaf becomes part of the nourishment and protection that makes new life possible.
From this place of stillness, we gently ask whether there is anything in our own lives that we are clinging to and may now need to release. We do not force an answer, but allow the question to rest within the stability of meditation and the certainty of divine love.
This autumn meditation offers a gentle practice for accepting change, releasing what no longer serves us and recognising the possibility of new beginnings within our endings.
Chapters:
00:00 – Introduction: The autumn leaf
00:49 – Entering sacred stillness
01:33 – Being supported by the earth
02:01 – The rhythm of the breath
02:38 – Visualising the autumn tree
03:29 – Gold, red and bronze leaves
04:09 – Watching the leaves begin to fall
04:55 – Following a single autumn leaf
05:16 – The beauty of letting go
06:09 – Every ending contains a beginning
06:26 – Releasing what no longer serves us
06:53 – What am I clinging to?
07:44 – Letting go within divine love
07:56 – The seed of a new beginning
08:06 – Holding the autumn leaf
08:29 – Returning the leaf to the earth
08:41 – Returning to the breath
09:04 – Learning from the trees
09:29 – Closing bell
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Meditating with Mary (Part 1): Pondering in the Heart
23 september 2026 · 11 min
In this meditation, I begin a new series exploring meditation with Mary, who within the Franciscan tradition is regarded as a profound example and teacher of prayer and contemplation. Lees meer
The Scriptures tell us that Mary “pondered all of these things in her heart.” Her example offers us another way of meeting the events of our own lives — not simply reacting to them, but creating a space in which they can be held with reflection, awareness and grace.
After settling into the present moment through the breath, we bring to mind something in our own life that feels mysterious, difficult or unresolved. Rather than immediately analysing it or becoming caught in our emotional response, we practise seeing it from a little distance and allowing it to rest within the stillness of meditation.
We ask what this experience might teach us, what wisdom might emerge from it and how it might deepen our capacity for compassion and love. If it feels comfortable, we invite Mary to sit with us in this space and to help us ponder the experience gently.
This meditation offers a contemplative practice for moving from reaction towards reflection, creating space for wisdom, discernment, peace and new understanding.
Chapters:
00:00 – Introduction: Meditating with Mary
00:51 – Entering the present moment
01:28 – Settling into stillness
02:05 – Mary, Mother of Life
02:48 – Pondering things in the heart
03:18 – The mysteries of our own lives
04:09 – Moving from reaction to reflection
04:50 – Creating space for grace
05:42 – Bringing an experience to mind
06:20 – Seeing the experience from a distance
07:02 – What can this moment teach me?
07:51 – Pondering without judgement
08:18 – Inviting Mary into the experience
08:42 – What wisdom might emerge?
09:14 – Resting in the presence of the Mother
09:49 – Handing over the experience
10:29 – Returning to the breath and body
11:16 – Closing bell
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Reset Meditation: Recovering the Form
22 september 2026 · 13 min
In this meditation, I return once again to the basic form of relaxation and meditation. Lees meer
Returning to the foundations of our practice can help deepen our meditative discipline, remind the body how to enter stillness and strengthen what we might call our meditation muscles. It is also an ideal place to begin if meditation is new to you.
We start with a simple ritual gesture before becoming aware of the support beneath the body, relaxing our posture and allowing the breath to settle naturally into the belly. From there, we gently ask ourselves how we are — first in the body, and then in our thoughts and feelings.
As tension begins to soften, we move towards the still point between the breaths and the deeper awareness that exists beyond the changing experiences of body, thought and emotion.
This meditation offers a simple reset and a return to the essential foundations of contemplative practice: body, breath, awareness and stillness.
Chapters:
00:00 – Introduction: Recovering the form
00:55 – Beginning with intention
01:16 – A ritual gesture to begin
01:55 – Finding a supported posture
02:50 – Relaxing and lengthening the body
03:52 – Awareness of the breath
04:54 – How am I in this moment?
05:28 – Releasing tension from the body
06:27 – Breathing in warmth, calm and peace
06:52 – Relaxing the whole body
07:55 – I am more than my body
08:31 – Awareness of thoughts and feelings
09:15 – I am more than my thoughts and feelings
09:46 – The still point between breaths
10:15 – A centre of consciousness and will
11:08 – Resting in stillness
11:52 – Returning to the body
12:30 – Closing bell
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Lectio Divina Meditation: The Lord Is My Shepherd
21 september 2026 · 12 min
In this meditation, we return to the ancient contemplative practice of Lectio Divina, or divine reading, using one of the most familiar phrases from the Christian tradition: “The Lord is my shepherd.” Lees meer
Lectio Divina invites us to remain with a short piece of sacred text rather than simply reading or analysing it. By gently repeating and exploring its words, the thinking mind is given an anchor while deeper awareness is allowed to move towards stillness.
After settling into the body and breath, we begin with the words of Psalm 23: “The Lord is my shepherd; I shall not want.” We slowly explore the phrase, resting first with the image of the Lord and then with the shepherd as an image of care, protection and presence.
Finally, we reflect on the words “I shall not want” as an expression of trust before allowing the phrase itself to become quiet and returning to simple awareness of the breath.
This meditation offers a gentle practice of Lectio Divina, Christian meditation and contemplative prayer centred on trust, divine presence and the familiar words of Psalm 23.
Chapters:
00:00 – Introduction: Lectio Divina and Psalm 23
01:28 – Opening bell
01:43 – Entering stillness
02:52 – Anchoring in the breath
04:11 – The Lord is my shepherd
04:39 – Resting with the words “The Lord”
05:42 – The image of the shepherd
06:28 – Shepherded by grace
07:23 – I shall not want
08:26 – Divine love as protector and provider
09:15 – Noticing our reactions to the phrase
09:47 – Returning to the sacred words
10:22 – Allowing the phrase to become silent
11:04 – Carrying the words into the day
11:43 – The Lord is my shepherd
12:13 – Closing bell
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Taking the Long View (Repost)
20 september 2026 · 10 min
In this meditation, I invite you to take the long view of practice and to rest in the slow, quiet work it is doing. Lees meer
We reflect on why we come back to meditation again and again: not to perfect ourselves, but to grow in peace and kindness over time. Often, it is those around us who notice the change first. This is a practice we can carry for a lifetime, one that ebbs and flows, sometimes feeling strong, sometimes fragile.
As we sit, we hold this wider perspective gently. We rest with the hands and the breath, noticing how each breath affects the body. An image of a tree helps us trust the process — roots deepening unseen, growth happening quietly, without striving.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you trust the practice, rest in progress, and allow change to unfold in its own time.
00:00 – Welcome back
00:19 – Why we practice
00:40 – Others noticing the change
01:00 – A practice for a lifetime
01:27 – Strong and weak days
01:30 – Leaning on community
01:45 – The freedom of the long view
02:25 – The intention of practice
02:40 – The bell
03:17 – Holding the long view
03:45 – Awareness of the hands
03:55 – Attention to the breath
05:39 – The body responding to breath
05:53 – Resting and trusting
07:05 – The image of the tree
08:15 – Growth without striving
08:30 – Branches and bark
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The Inner Room as Inner Sanctuary (Repost)
19 september 2026 · 12 min
In this episode, Brother Richard deepens the exploration of the inner room, describing it as an inner sanctuary — a place of safety, refuge and rest. Lees meer
He reflects on the meaning of sanctuary as a space where nothing is demanded and nothing needs to be defended. Meditation itself becomes this sanctuary, a place to enter with intention, gentleness and trust. Listeners are guided to prepare the body and breath, and to move gradually into stillness.
Through imagery of thresholds and inner chambers, the practice invites a resting in peace, presence and unconditional love. Fear gives way to safety, and the breath becomes a steady companion as awareness settles into quiet wholeness.
This episode offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to a deep sense of safety, peace and inner refuge.
00:00 – Introduction
00:40 – The inner room as inner sanctuary
01:18 – Sanctuary as a place of safety
01:40 – Meditation as sanctuary
02:00 – Making an intention
02:20 – Ritual gesture
02:35 – The bell
02:50 – Entering stillness
03:46 – Opening the breath
04:05 – Noticing the breath
04:49 – Breathing in peace
06:35 – Following the breath inward
07:05 – Nothing to fear
07:20 – Entering unconditional love
07:30 – A doorway or threshold
08:10 – Resting in love
08:20 – I am I
09:20 – Receiving peace and love
10:04 – Three breaths of rest
11:40 – Closing bell
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Body Scan Meditation (Repost)
18 september 2026 · 13 min
In this meditation, I invite you into a body scan practice, learning to be gently present to sensation as it arises. Lees meer
We begin by noticing sensation itself, without judgement or analysis. Attention is then drawn to the foot, exploring feelings of warmth, weight, contact and subtle movement. There is no right experience here. Sensation may feel clear or faint, active or quiet, and all of it belongs.
As awareness moves through the body, the breath remains a steady companion, allowing us to return again to wholeness and balance. Sensation becomes a doorway into presence, helping the body rest and the mind settle.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, supporting grounding, stillness and embodied awareness.
Chapters
00:00 – Introduction
00:45 – Noticing sensation
01:40 – The bell
05:20 – Bringing attention to the left foot
06:00 – Warmth and weight in the foot
07:30 – Contact and pressure
07:50 – Finding the pulse
10:30 – Moving awareness through the foot
11:37 – Returning to the whole body
12:30 – Closing bell
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Gratitude Meditation: The Beauty of Creation
17 september 2026 · 11 min
In this meditation, I continue our series on gratitude by turning our attention towards the beauty of creation and the world in which we live. Lees meer
We begin by settling into the body and breath, receiving this time of meditation as a pause and a gift. As we breathe, we become aware of our continual exchange with the world around us — receiving what we need for life and giving back through each breath.
Gradually, awareness expands towards the earth beneath us, the sky above us and the extraordinary variety of life with which we share the world. We contemplate sunrise and sunset, the changing seasons, plants, animals and the great web of life of which we ourselves are a part.
Gratitude, however, is not simply appreciation. As we become more conscious of the beauty of creation, we can also ask what responsibility comes with receiving that gift and how our awareness might shape the way we care for the world around us.
This meditation offers a practice of gratitude, wonder and connection, inviting us to notice the beauty that is already present and to carry that awareness more consciously into daily life.
Chapters:
00:00 – Introduction: Gratitude for creation
00:41 – Opening bell
00:55 – Entering meditation with gratitude
01:48 – Resting in the breath
03:02 – Our exchange with creation
03:48 – Earth below and sky above
04:37 – The extraordinary variety of life
05:11 – Entering the great web of life
06:13 – Our connection with all beings
06:58 – Sunrise, sunset and everyday beauty
07:57 – Remembering moments of wonder
08:32 – Gratitude and responsibility
09:43 – Protecting the beauty we receive
10:59 – Breathing in gratitude and wonder
12:28 – Resolving to notice beauty
13:13 – Closing bell
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Beginning Again Meditation
16 september 2026 · 11 min
In this meditation, I reflect on a simple teaching from the early desert monks: the work of meditation is the work of beginning again and again. Lees meer
Every time we come to meditation, the moment is new. Whatever has happened before, whatever our experience of practice has been, we are invited to meet this particular moment without judgement and begin from where we actually are.
We start by noticing how we have arrived. There may be enthusiasm, resistance, tiredness or simply the discipline of showing up. Rather than judging any of these responses, we allow them to be and gently release the secondary voices that praise, criticise or evaluate our practice.
From there, awareness moves through the body and breath before turning towards our inner life. Thoughts, emotions and sensations are allowed to pass while we rest in the deeper awareness that observes them.
Each breath then becomes another beginning — a reminder that even when our external circumstances remain unchanged, we can meet them inwardly in a new way.
This meditation offers a practice of renewal, acceptance and contemplative awareness, reminding us that every breath and every present moment offers the possibility of beginning again.
Chapters:
00:00 – Introduction: The work of beginning again
00:44 – Opening bell
00:55 – Entering a new moment
01:47 – Noticing how we arrive
02:39 – Letting go of judgement
03:59 – The freedom of a new beginning
05:06 – Awareness of the body
05:52 – Releasing points of tension
06:23 – The breath as a beginning
07:17 – Observing our inner life
08:27 – The unchanging inner observer
09:36 – Beginning again in every moment
10:20 – I choose to begin again
11:07 – Returning to the body
11:20 – Closing bell
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