The Daily Meditation with Brother Richard
Alle afleveringen
305 afleveringen, van nieuw naar oud
-
Prayer of Saint Francis Meditation (Part 4): Sense and Knowledge
15 september 2026 · 10 min
In this meditation, I bring our series on the Prayer of Saint Francis before the Crucifix to a close, reflecting on the final petition of the prayer: the desire for sense and knowledge. Lees meer
Knowledge can give us information, but discernment helps us understand what matters and how we should respond. Francis asks for both — for a deeper awareness that allows us to choose wisely and to act with greater attention, compassion and openness to divine grace.
We begin by settling into the body and breath, letting go of what came before and what might follow. From that stillness, we allow Francis’s prayer to sound within us once again: asking for light in darkness, right faith, certain hope, perfect love, sense and knowledge.
As the meditation deepens, we consider how contemplative practice can accompany the decisions we make in everyday life. Rather than reacting automatically, we can create space to reflect, discern and listen.
This meditation offers a contemplative practice for discernment, decision-making and prayer, inviting us to bring greater awareness and wisdom into the choices of daily life.
Chapters:
00:00 – Introduction: Sense and knowledge
00:40 – Opening bell
00:43 – Entering the present moment
01:50 – Letting go of past and future
02:25 – Resting in the breath
03:07 – The prayer for sense and knowledge
03:19 – Knowledge and discernment
04:25 – Choosing wisely through awareness
04:39 – Bringing decisions into meditation
05:26 – The full Prayer of Saint Francis
06:10 – Light, faith, hope and love
07:11 – Living with discernment
07:51 – Making decisions contemplatively
09:07 – Returning to the body
09:30 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Emotional Awareness Meditation: Unravelling the Fibres
14 september 2026 · 12 min
In this meditation, I explore how meditation can help us move beneath the surface of our emotional life and begin to understand the many influences that shape a feeling or reaction. Lees meer
We begin by settling into the body, releasing tension and becoming grounded in the breath and the present moment. From this place of stability, we bring to mind a recent experience of happiness or joy and observe it carefully.
Rather than simply enjoying the memory, we begin to ask where that emotion came from. What circumstances allowed joy to arise? Why did we respond to those particular circumstances in that particular way? What experiences in our lives made us ready to receive that happiness?
Meditation teachers sometimes describe the connection between stimulus and response as a rope. When examined closely, the rope turns out to contain many individual fibres: emotions, thoughts, sensations, memories and experiences woven together.
In meditation, we can allow that rope to loosen and examine its individual strands with curiosity and compassion. We can understand what is useful and what we may wish to release.
Although we begin here with happiness and joy, the same method can be brought to any emotional experience, helping us become more aware of the deeper causes behind our reactions and behaviours.
Chapters:
00:00 – Introduction: Getting to the roots of emotion
00:55 – Opening bell
01:06 – Entering the present moment
01:30 – Relaxing the body
02:20 – Settling into stability and calm
02:59 – Remembering a moment of happiness or joy
03:53 – Observing the experience of joy
04:22 – Exploring what caused the feeling
04:41 – The seven circumstances of experience
05:20 – Looking beyond the immediate cause
06:22 – What made me ready to receive joy?
07:22 – Discovering deeper emotional patterns
07:37 – The image of the rope and its fibres
08:13 – Unravelling thoughts, feelings and memories
08:39 – Examining the emotional fibres
09:30 – What would I weave in or leave ou…
-
Coffee Meditation: Mindfulness in an Everyday Moment
13 september 2026 · 12 min
In this meditation, I explore how something as ordinary as drinking a cup of coffee can become a contemplative practice. As a Capuchin Franciscan, I can even claim a particular connection with coffee through Blessed Mark of Aviano, whose story became associated with the cappuccino. Lees meer
You can practise this meditation with coffee, tea or another warm drink, either holding a real cup or simply visualising the experience.
We begin by feeling the warmth and weight of the cup in our hands. We notice its texture, the steam, the fragrance and the anticipation of taking a drink. As we take each sip, we pay attention to sensations that usually pass unnoticed: the cup against the lips, the warmth of the liquid, its movement through the mouth and throat, and the memories or stories awakened by taste and smell.
By attending closely to an ordinary action, we begin to see how rich even the simplest moment can be.
Towards the end of the meditation, we reflect with gratitude on everything that has allowed this drink to reach us: the coffee bean, its journey, its preparation and the many people and places involved along the way.
This mindfulness meditation is an invitation to rediscover the ordinary miracles of daily life and to bring greater awareness to experiences we might otherwise overlook.
Chapters:
00:00 – Introduction: Coffee as meditation
01:19 – Opening bell
01:29 – Meditation as a moment of rest
01:47 – Preparing a cup of tea or coffee
02:09 – Feeling the warmth of the cup
02:55 – Fragrance, steam and anticipation
03:37 – Exploring the cup through the senses
04:10 – Taking the first mindful sip
04:55 – Taste, memory and story
05:31 – Observing the narratives that arise
06:30 – Taking another sip
06:53 – The full sensory experience
07:38 – Becoming aware of ordinary sensations
08:31 – Taking a third sip
08:47 – The drink becoming part of us
09:13 – An ordinary moment of grace
09:50 – Receiving the drink with gratitude
10:08 – Remembering the journey o…
-
Elijah Meditation (Part 3): The Earthquake
12 september 2026 · 11 min
In this meditation, I return to the story of Elijah in the First Book of Kings and to the archetypal map of meditation practice we find in his experience of the cave. Lees meer
In previous meditations, we considered the storm as an image of the thoughts, sensations and emotions that can distract us when we seek stillness, and the fire as an image of our desire for reality to be different from what it is. Today we encounter Elijah’s third trial: the earthquake.
The earthquake represents those periods of life when what once seemed secure begins to shake. A relationship may end, a job may be lost, an identity may change, or an understanding we have carried about ourselves may begin to break down.
Elijah teaches us to abide. We return to the cave of stillness, to the breath, to the present moment and to divine grace. Every trial has a beginning and an end. The storm comes and goes. The fire comes and goes. The earthquake comes and goes.
Our practice cannot prevent difficult circumstances from arising, but it can help us discover a deeper stability from which to meet them. In the midst of change, uncertainty and suffering, we learn to abide in stillness, equanimity and peace.
Chapters:
00:00 – Introduction: Elijah and the earthquake
01:09 – Opening bell
01:25 – Entering the cave of stillness
02:07 – Grounding in the body and earth
02:53 – Anchoring ourselves in the breath
03:29 – The storm of thoughts and emotions
04:12 – Allowing the storm to come and go
04:36 – The fire of desire
05:05 – Working with reality as it is
05:27 – Abiding in sacred stillness
05:52 – The trial of the earthquake
06:28 – When what seemed secure begins to shake
06:57 – The breakdown of identity and ego
07:13 – Abiding through difficult times
08:07 – Returning to breath, stability and grace
08:33 – Growing in equanimity and peace
08:47 – Storm, fire and earthquake
09:37 – Nothing can remove our inner stability
10:21 – Remembering the teaching in difficult moments
10:55 – Closing b…
-
Gratitude Meditation: Giving Thanks for Others
11 september 2026 · 11 min
In this meditation, I return to the practice of gratitude and focus particularly on giving thanks for the people who have brought goodness, love and connection into our lives. Lees meer
Gratitude is one of the values at the heart of meditation. Learning to count our blessings and recognise what is good, even when circumstances are difficult, can help us develop greater equanimity and stability.
After settling into the body and breath, we begin to bring to mind the people closest to us. They might be family members, friends, colleagues, teachers or simply people who have offered us kindness or inspiration along the way. We picture their faces, perhaps remember their voices, and notice the warmth that arises as we hold them in awareness.
We consider the ways these people have blessed our lives and what we may have learned from them. At the same time, we acknowledge the nuanced reality of human relationships. Gratitude does not require us to pretend that relationships have been perfect. Sorrow and difficulty can coexist with genuine love and goodness.
As we remember the support we have received, we make a resolution to become more loving, present and compassionate ourselves, allowing gratitude for others to shape the way we move through the world.
Chapters:
00:00 – Introduction: Gratitude for others
01:05 – Opening bell
01:16 – Settling into meditation
02:05 – Gratitude for the opportunity to meditate
02:53 – Finding the breath
03:27 – Breathing out stress and breathing in peace
03:55 – Bringing loved ones to mind
04:27 – Feeling the warmth of connection
05:11 – Recognising the gifts others bring
05:43 – Giving thanks for each person
06:13 – Holding someone in awareness
06:45 – What can we learn from others?
07:14 – Acknowledging the complexity of relationships
08:11 – Becoming more loving and compassionate
08:35 – Resting in a circle of connection
09:17 – Offering deliberate thanks
09:38 – What can these people teach us?
10:05 – Allowing the images to fa…
-
Prayer of Saint Francis Meditation (Part 3): Faith, Hope and Love
10 september 2026 · 12 min
In this meditation, I continue our exploration of the meditative prayer of Saint Francis, moving from the search for light towards the fruits that can emerge from that search: faith, hope and love. Lees meer
We begin by deliberately choosing the time of meditation and settling into the stability of the body and breath. Returning to the prayer of Francis, we ask the Most High and glorious God to bring light to the darkness of our hearts, imagining that light filling our entire being.
We then allow the prayer to deepen through three great virtues: right faith, certain hope and perfect love.
Faith invites us to trust in the fundamental goodness at the heart of existence and in the grace of the present moment. Hope is not a naive belief that circumstances will automatically improve, but a deliberate choice that influences how we act and enables us to become bringers of hope to others. Love moves outward through compassion for ourselves, for others and for all that is.
The prayer ultimately becomes a challenge as well as a comfort: to choose faith, choose hope and choose love, and in doing so to become a place where light can enter the world.
Chapters:
00:00 – Introduction: Faith, hope and love
00:39 – Opening bell
00:50 – Deliberately choosing meditation
01:19 – Settling into the breath
02:14 – Breathing out tension and breathing in peace
03:15 – Bring light to the darkness of my heart
03:40 – Filling the whole being with light
04:37 – Right faith, certain hope, perfect love
05:29 – The light of faith
06:18 – Choosing hope as a discipline
07:27 – Becoming bringers of hope
08:00 – Perfect love and compassion
08:55 – Knowing ourselves as beloved
09:04 – Returning to the prayer of Saint Francis
09:42 – Choosing faith, hope and love
10:18 – Becoming a place where light enters
10:30 – Pursuing truth, goodness and compassion
11:00 – Carrying the prayer into daily life
11:52 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Heart Meditation: Engaging the Heart
9 september 2026 · 13 min
In this meditation, I explore the importance of engaging the heart in our contemplative practice. Meditation is sometimes imagined as something purely cerebral, distancing us from feelings or emotions. In the tradition to which I belong, the opposite is true. Our emotional life is acknowledged as part of the fullness of who we are. Lees meer
We begin by noticing our emotional weather without judgement. Whatever feelings are present are allowed to be present. As the body settles, we gently release tension from the jaw, throat, chest, shoulders and abdomen, areas where emotion and physical tension can often be held.
We then bring our awareness to the centre of the chest and imagine a field of rose-white light emerging from the heart. This heart is more than the physical organ. It represents the affective centre of our being: a place of true desire, love, longing and our hunger for communion with the divine.
Resting in this awareness, we consider the heart as an inner compass capable of orientating our decisions, relationships and actions towards compassion, grace and love.
Drawing on the words of Saint Augustine, we finish by recognising the deep restlessness of the human heart and its longing to rest in divine love.
Chapters:
00:00 – Introduction: Engaging the heart
01:06 – Opening bell
01:17 – Checking our emotional weather
02:36 – Settling the body and breath
03:03 – Releasing tension from the jaw and face
04:09 – Relaxing the chest and shoulders
05:10 – Emotions and the solar plexus
05:56 – Following the breath through the body
06:36 – Resting awareness in the heart
07:18 – Visualising the rose-white light
08:19 – The heart as the centre of desire and love
09:23 – The heart as an inner compass
10:02 – Expanding the field of love
10:57 – Aligning our lives with the heart
11:59 – Returning the light to the heart
12:41 – Resolving to live from love and compassion
13:19 – Saint Augustine and the restless heart
13:57 – Returning to the day
14:11 – Closin…
-
Reset Meditation: Recovering the Form
8 september 2026 · 11 min
In this meditation, I return once again to the basic form of relaxation that leads us towards stillness. Repeating this foundational practice from time to time helps us develop what we might call the muscle memory of meditation, making it easier to enter a meditative state whatever circumstances we find around us or within us. Lees meer
We begin by deliberately crossing the threshold into meditation, perhaps using a simple ritual gesture to mark this time as sacred and special. From there, we establish a stable sitting posture and become aware of our connection with the ground, the earth and everything supporting the body.
Moving slowly through the body, we notice areas of stress or tension and allow the breath to bring relaxation, warmth and calm. We then turn towards our thoughts and emotions, observing them without judgement or censorship.
As the practice deepens, we recognise that while we have a body, thoughts and feelings, we are more than any one of these things. At the centre of the breath, we encounter a place of stillness and rest our attention there.
This is a useful meditation for anyone beginning a meditation practice, returning after some time away, or simply wanting to reconnect with the foundational form that supports a deeper contemplative practice.
Chapters:
00:00 – Introduction: Recovering the form
00:49 – Opening bell
00:58 – Crossing the threshold into meditation
01:40 – Finding a stable sitting posture
02:13 – Grounding through the earth
03:12 – Asking: How am I?
03:50 – Scanning the body
04:33 – Releasing tension and stress
05:26 – Relaxing the whole body
06:42 – I have a body, but I am more than my body
06:58 – Noticing thoughts and emotions
07:35 – More than thoughts and feelings
08:10 – Finding the still point of the breath
09:15 – Resting in pure awareness
09:39 – Choosing to meditate for ourselves and others
10:14 – Returning to the body and the earth
10:44 – Carrying peace into the day
10:57 – Closing bell
Hosted on Acast.…
-
Peace and Joy Meditation: The Fruits of Practice
7 september 2026 · 13 min
In this meditation, I reflect on the fruits of meditation practice and the difference our practice can make beyond the time we spend sitting in stillness. Meditation can offer relaxation and rest, but its deeper value is found in the way it gradually shapes how we relate to ourselves, to others and to the circumstances of daily life. Lees meer
We begin by noticing what it is like simply to enter meditation. There may be openness, resistance, discipline or a hunger for stillness. Rather than judging any of these reactions, we meet them with curiosity and allow ourselves to become present to the body, the breath, our thoughts and our feelings.
From this place of awareness, we consider what our meditation practice is producing in our lives. Can we notice a difference between the days when we meditate and the days when we do not? Can we recognise the beginnings of greater peace, stability or joy?
The meditation then focuses on peace and joy as fruits of practice. Peace is not a flatness or withdrawal from life, but the ability to remain connected to an inner stillness even when circumstances around us are unsettled. Joy, similarly, is more than a response to happy circumstances. It can emerge from the deeper knowledge that we are held in unconditional and infinite divine love.
This meditation offers an opportunity to reflect on your own daily meditation practice and to gently cultivate the seeds of peace and joy already present within it.
Chapters:
00:00 – Introduction: The fruits of meditation
00:50 – Opening bell
01:04 – Entering the time of meditation
01:56 – Sitting with awareness
02:52 – Noticing body, thoughts and emotions
03:57 – Deepening into the breath
04:58 – What is the truth of my meditation practice?
06:38 – How meditation permeates our lives
07:10 – The fruit of peace
08:22 – Touching the peace within
08:38 – The fruit of joy
09:31 – Resting as the beloved
10:28 – Breathing in peace and breathing out joy
11:03 – Seeking the seeds of peace and jo…
-
Moon Meditation: Trusting the Changing Phases
6 september 2026 · 10 min
In this meditation, I turn to the moon as an ancient image of the contemplative life. Lees meer
Across many meditation traditions, the changing phases of the moon have been used as a symbol of our own inner experience. The moon grows towards fullness, gradually fades, disappears and then begins again.
Our meditation practice can move through similar phases.
There are times when awareness feels clear, full and bright. At other times, we may experience distraction, tiredness, uncertainty or even a sense that our practice has disappeared altogether.
The moon reminds us that none of these phases is permanent.
We begin by settling into the body and breath before recalling the last time we noticed the moon. From there, we allow its different phases to become images of growth, fullness, decline and renewal within our own lives.
In the Franciscan tradition, the moon is affectionately called Sister Moon, accompanying us through the darkness with reflected light.
This meditation offers a gentle practice of patience, perseverance and acceptance, reminding us to continue through every phase and trust that light will return.
Chapters:
00:00 – Introduction: The moon as an image of meditation
01:57 – Opening bell
02:30 – Settling through the senses
03:10 – Resting in the breath
04:20 – Remembering the moon
05:29 – Learning from its changing phases
06:00 – Seasons of growth and decline
06:25 – Accepting the phase you are in
06:59 – Visualising the cycle of the moon
07:26 – The changing phases of meditation
08:10 – Resting beneath the night sky
08:59 – Letting the image fade
09:19 – Carrying the moon’s lesson forward
09:45 – Returning from meditation
09:55 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Versiculum Meditation: Returning to the Little Word
5 september 2026 · 10 min
In this meditation, I return to the ancient contemplative practice of the versiculum — the “little word.” Lees meer
A versiculum is a short sacred word or phrase repeated inwardly during meditation. Used alongside the breath, it becomes a strong anchor that can help steady attention and draw us away from distraction.
We begin by settling into the body and senses before bringing awareness gently to the rhythm of breathing. When thoughts, emotions or inner narratives arise, we simply notice them and return to the breath.
From there, we choose a word or short phrase that feels appropriate for this particular meditation. It might be a traditional sacred word such as Maranatha, a simple word such as “peace” or “calm,” or another phrase that arises naturally.
Rather than forcing the word to match the breath, we allow each to find its own rhythm until word and breath begin to work together.
Eventually the word fades, leaving only the breath and the present moment.
This meditation offers a practical method for developing concentration, contemplative prayer and a simple anchor that can also be used throughout everyday life.
Chapters:
00:00 – Introduction: Returning to the versiculum
01:22 – Opening bell
01:54 – Settling into the body and senses
02:46 – Bringing awareness to the breath
03:41 – Returning when distraction arises
04:33 – Choosing a sacred word or phrase
04:52 – Examples of the little word
05:19 – Finding the word that calls to you
05:48 – Learning the shape and sound of the word
06:32 – Repeating the word in stillness
07:22 – Silent practice with the versiculum
08:03 – Bringing word and breath together
08:42 – Allowing the word to fade
09:06 – Using the word throughout the day
09:26 – Returning to the body
09:39 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Autumn Meditation: Embracing the Season You Are In
4 september 2026 · 12 min
In this meditation, I use the changing seasons — particularly the movement into autumn — as a way of reflecting on change within our own lives. Lees meer
Meditation invites us into the present moment, but the present moment itself is always moving. Seasons change, weather shifts and our own circumstances continually unfold.
We begin by grounding ourselves in the earth beneath us and becoming aware of its constant movement. Just as nature gradually passes from spring into summer, autumn and winter, our lives also move through different seasons.
The tree becomes our central image. It does not resist the season it finds itself in. Bud, leaf, fruit and bare branch each belong to a different moment.
In the same way, meditation can help us ask what response is appropriate to this particular season of our own life. What needs nourishment? What needs to be released? What might peace or joy look like here, rather than in some other season?
This practice offers support during periods of transition and change, encouraging acceptance, grounding, compassion and trust in the present moment.
Chapters:
00:00 – Introduction: Meditation and the changing seasons
00:52 – Opening bell
01:21 – Receiving meditation as a gift
02:24 – Grounding in the earth
03:18 – Moving through the seasons
03:56 – Entering autumn
04:54 – Our emotional response to change
05:32 – Learning from the tree
06:13 – Accepting the season of your life
06:40 – Letting go of the narrative
07:16 – Responding appropriately to the moment
08:07 – What does this season ask of me?
09:00 – Rooted like the tree
09:21 – Growing towards the future
10:18 – Returning to the body
10:32 – Intending to live seasonally
11:08 – Preparing to return
11:16 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Elijah Meditation (Part 2): The Fire of Desire
3 september 2026 · 11 min
In this meditation, I continue our series exploring the story of the prophet Elijah as a map of the contemplative journey. Lees meer
Previously we encountered the storm, an image of the distracting thoughts that arise when we enter meditation. The second trial Elijah encounters is fire.
Here, fire becomes an image of desire — particularly the desire for ourselves, our circumstances or the present moment to be different from what they are.
Desire itself is not necessarily negative. Some desires may lead towards growth, goodness and change. Others may arise from fear, ego or dissatisfaction. The work of meditation is not to suppress desire, but to hold it clearly in awareness and discern which movements are useful and which can be gently released.
Using the breath as an anchor, we return again and again to the quiet centre beneath both thought and desire.
This meditation offers a practice of contemplative awareness, acceptance and discernment, helping us recognise the sparks of desire without allowing them to consume us.
Chapters:
00:00 – Introduction: Elijah and the second trial
01:26 – Opening bell
02:26 – Entering the cave through the breath
03:34 – Meeting the storm of thoughts
04:05 – Finding the eye of the storm
05:10 – The fire of desire
05:27 – Wanting reality to be different
06:19 – Discerning the sparks of desire
07:09 – Finding stillness within the fire
07:54 – Abiding until desire recedes
08:28 – Trusting the peace of the breath
09:06 – Resting beyond thought and desire
09:35 – Returning to the body
09:48 – Choosing the good and letting go
10:18 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Object Meditation: Memory, Meaning and Letting Go
2 september 2026 · 10 min
In this meditation, I invite you to work with an object that has meaning or affection attached to it. Lees meer
It may be something you can physically hold, such as a ring, photograph or small memento, or simply an object you bring clearly to mind.
We begin by settling into stillness and breath before allowing the chosen object to come into awareness. As we look at it inwardly or outwardly, we notice the story that surrounds it — where it came from, how we received it and the emotions or memories connected with it.
The meditation then explores the different layers of experience: the object itself, the story we associate with it and our emotional response to that story.
As awareness deepens, we begin to recognise that the object is not the memory itself. It is a cue that connects us with something deeper.
This allows us to appreciate meaningful objects without needing to cling to them. We can value what they represent while learning to hold them gently and lightly.
This meditation offers a contemplative exploration of memory, attachment, detachment and the stories that shape our experience.
Chapters:
00:00 – Introduction: Choosing a meaningful object
00:45 – Opening bell
01:27 – Settling into stillness and compassion
02:39 – Bringing the object to mind
03:27 – Noticing its story
03:51 – Memories and emotions arising
04:46 – The object, the narrative and the response
05:08 – How memory reaches into the present
06:12 – Seeing the object in detail
06:27 – Exploring its sensory qualities
07:12 – Allowing the object to teach you
07:44 – Attachment and detachment
08:10 – The object is not the story
08:43 – Holding meaningful things lightly
09:13 – Letting the object fade
09:38 – Bringing the lesson into daily life
10:11 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
St. Francis Meditation (Part 1): Bring Light to the Darkness
1 september 2026 · 10 min
In this meditation, I begin a new series exploring the meditative wisdom of St. Francis of Assisi. Lees meer
For Francis, contemplation was at the centre of his life and spiritual practice. Among the prayers associated with his tradition is a simple request: “Most high and glorious God, bring light to the darkness of my heart.”
We begin by creating an inner cave of meditation — a quiet heart space in which we can encounter ourselves honestly, rest in the present moment and become open to divine grace.
All of us experience darkness at different times: stress, sorrow, struggle, temptation, uncertainty or a loss of hope. Meditation does not require us to deny these experiences. Instead, we acknowledge the darkness and consciously invite light.
Using breath and visualisation, we breathe in light and breathe out peace. We can also extend that light towards people or situations in need of compassion, healing and hope.
This meditation offers a gentle practice of Christian meditation, contemplative prayer and Franciscan spirituality, helping us respond to darkness not with fear, but with awareness, compassion and light.
Chapters:
00:00 – Introduction: The meditations of St. Francis
00:58 – Opening bell
01:25 – Choosing the present moment
02:20 – Relaxing areas of tension
02:30 – Entering the inner cave
03:18 – The prayer for divine light
03:41 – Acknowledging darkness
04:44 – Bringing light into difficult places
05:27 – Breathing in light
06:45 – Offering light to others
07:06 – Interceding with compassion
07:58 – Light for the darkness within
08:15 – Resting in divine presence
09:22 – Letting the prayer fade
09:29 – Returning to the body
09:51 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Reset Meditation: Recovering the Form
31 augustus 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
Hosted on Acast. See acast.com/privacy for more information.
-
Blessing Meditation: Receiving the Good with Gratitude
30 augustus 2026 · 12 min
In this meditation, I explore the meaning of blessing within the contemplative tradition. Lees meer
To bless something is to recognise and name the goodness already present within it — a person, a moment, a relationship or even our own life. Rather than trying to make something good, blessing invites us to notice the goodness that is already there and receive it with gratitude.
We begin by recognising the simple gift of being present, alive and breathing. From there, we become aware of the blessings of the body, the breath and the opportunities contained within each new moment.
As the meditation deepens, we bring awareness to thought, emotion and sensation, receiving these channels of experience without judgement. We also call to mind the particular blessings of our own lives — perhaps family, friendship, wisdom, work or something deeply personal.
Even during difficulty, sorrow or uncertainty, there may still be aspects of life that can be received with gratitude.
This meditation offers a gentle practice of gratitude, Christian meditation and contemplative awareness, helping us become more attentive to the goodness already present within ordinary life.
Chapters:
00:00 – Introduction: What does it mean to bless?
00:54 – Opening bell
01:29 – Recognising the goodness of meditation
02:00 – Settling into stillness
02:37 – Counting the blessings of the day
03:01 – The blessing of being alive
04:17 – Deepening awareness of the breath
04:49 – Receiving the blessing of breath
06:03 – Meditation as relief and release
06:22 – Blessing thought, emotion and sensation
07:03 – Receiving the world with compassion
07:50 – Holding the world in peace
08:19 – Naming the blessings in our lives
08:53 – Choosing gratitude
10:08 – Receiving the present moment as gift
10:48 – Intending to live gratefully
11:12 – Returning to the body
11:29 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Cellular Healing Meditation: Visualising Light and Renewal
29 augustus 2026 · 11 min
In this meditation, I return to the contemplative imagery of breath and light, using a visualisation of golden light as a symbol of renewal, peace and healing. Lees meer
We begin by settling into the body and finding the natural rhythm of the breath. Between each in-breath and out-breath, we notice the still point — a moment of spaciousness and quiet awareness.
Gradually, each breath becomes connected with an image of warm golden light. The light expands until we imagine ourselves sitting within a sphere of brightness, surrounded and held by divine presence.
From there, we allow the imagery to move inward through the body, imagining every part of ourselves filled with light, peace and renewal. Where there is tension or discomfort, we gently direct our compassionate awareness there without strain.
The purpose of the practice is not to force the body to change, but to cultivate deep relaxation, hope, awareness and a loving relationship with our physical being.
Finally, the sphere of light gently contracts and we return to ordinary bodily awareness, carrying a sense of energy, peace and divine love into the rest of the day.
Chapters:
00:00 – Introduction: Light, breath and renewal
01:29 – Opening bell
01:34 – Entering meditation with intention
02:26 – Finding the still point of the breath
03:07 – Breathing out anxiety and stress
03:45 – Expanding into golden light
04:46 – Sitting within a sphere of light
05:21 – Bringing light through the body
06:47 – Directing compassionate awareness towards discomfort
07:38 – Resting within white-golden light
08:26 – Connecting with divine love
09:03 – Allowing the sphere of light to contract
09:54 – Carrying the awareness into the day
10:22 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Recollection Meditation: Gathering the Scattered Mind
28 augustus 2026 · 14 min
In this meditation, I explore the ancient contemplative practice of recollection. Lees meer
The word itself means to collect again. Within the monastic tradition, it describes the practice of gathering back a mind and attention that have become dispersed across many different concerns.
Throughout an ordinary day, our awareness can be pulled towards news, social media, conversations, memories, worries, plans and countless other stimuli. An old contemplative image compares this scattered attention to a great river dividing into many smaller streams. As the water spreads out, its strength is diminished.
Recollection reverses that process.
We begin by honestly noticing where the mind has been today. Rather than judging distraction, we simply recognise it and deliberately choose to return to one place, one moment and one experience.
Bodily sensation and the breath become anchors. When attention drifts towards the past, future, imagination or inner conversation, we gently invite it home again.
With repeated practice, recollection strengthens focus, stability and presence — reminding us of the ancient principle that where attention goes, energy flows.
Chapters:
00:00 – Introduction: The meaning of recollection
02:19 – Opening bell
02:24 – Arriving honestly to meditation
02:58 – Noticing where the mind has been
04:32 – Recognising a distracted day
05:27 – Choosing the here and now
05:56 – Anchoring in bodily sensation
07:19 – Anchoring awareness in the breath
08:02 – Calling the mind back from past and future
09:36 – Gathering scattered energy
11:08 – Returning whenever attention wanders
12:31 – Strengthening recollection over time
12:51 – Resolving to become more present
13:24 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Big Toe Meditation: Training the Power of Attention
27 augustus 2026 · 15 min
In this meditation, I explore a simple but surprisingly powerful way of strengthening attention: bringing awareness to one very small part of the body. Lees meer
Many contemplative traditions train the mind by gradually narrowing awareness from the whole body towards a single sensation. Here, our focus is the big toe.
We begin with a full body scan, noticing areas of tension or sensation without becoming caught up in them. Awareness then moves towards the feet, one chosen foot, the toes and finally one big toe.
With curiosity, we explore increasingly subtle sensations — temperature, pressure, movement, contact, the shape of the toe and even the difference between its various surfaces.
The purpose is not to experience anything unusual. The practice itself is the training. Each time we attempt to feel something subtle, we strengthen the mind’s ability to remain with one object of attention.
Eventually awareness expands outward again to include the whole body.
This meditation can be particularly useful when the mind feels distracted or scattered and offers a practical mindfulness technique for developing concentration, bodily awareness and present-moment focus.
Chapters:
00:00 – Introduction: Why meditate on the big toe?
00:35 – Opening bell
00:40 – Settling into posture and breath
01:47 – Scanning the whole body
04:16 – Relaxing points of tension
05:38 – Bringing awareness to the toes
06:10 – Choosing one foot
07:27 – Focusing on the toes
08:17 – Moving awareness to the big toe
09:10 – Exploring subtle sensations
11:34 – Why the attempt to feel matters
12:15 – Moving the big toe consciously
12:58 – Expanding awareness through the body
14:18 – Using the technique when distracted
14:42 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Lectio Divina Meditation: The Kingdom of God Is Within You
26 augustus 2026 · 13 min
In this meditation, we continue our occasional series exploring Lectio Divina, the ancient monastic practice of meditating with scripture and sacred text. Lees meer
Rather than analysing a passage intellectually, Lectio Divina allows a word or phrase to settle deeply within us. The mind is given something simple to return to, and over time the words can open into deeper contemplative meaning.
Our phrase for this meditation comes from the Gospel of Luke: “The kingdom of God is within you.”
We begin by settling the body and becoming aware of the breath. Gradually, the words are joined to the rhythm of breathing: receiving the first part of the phrase on the in-breath and allowing the second part to rest upon the out-breath.
As the phrase deepens, we reflect not only on divine presence within ourselves but within every human being. The meditation therefore opens naturally into reverence, respect and compassion for others.
Eventually the words themselves are allowed to fall away, leaving simple awareness, breath and silence.
This practice offers an accessible introduction to Lectio Divina, Christian meditation, contemplative prayer and meditation with scripture.
Chapters:
00:00 – Introduction: The practice of Lectio Divina
01:30 – Opening bell
01:35 – Settling into meditation
02:38 – Relaxing without strain
03:17 – Bringing awareness to the breath
04:57 – Introducing the sacred phrase
05:23 – Joining the phrase to the breath
07:02 – The kingdom of God is within you
07:33 – Reverence for the divine within others
10:20 – Resting deeply with the teaching
12:06 – Allowing the words to fade
12:51 – Carrying the awareness into the day
13:37 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Reset Meditation: Recovering the Form
25 augustus 2026 · 12 min
In this meditation, I return once again to the foundational relaxation form that underpins our contemplative practice. Lees meer
Just as a martial artist repeats basic movements until they become instinctive, returning regularly to the meditation form helps us develop a kind of contemplative muscle memory. Over time, the body and mind learn how to enter stillness even when circumstances around us are difficult or distracting.
We begin deliberately, using a simple ritual gesture to mark our movement into meditation. From there we establish posture, feel our connection with the ground and honestly ask: how am I in this moment?
We slowly explore the body, thoughts and emotions while remembering that we are more than any individual sensation, thought or feeling. Finally, awareness settles into the breath and the deeper observing centre of our being.
This meditation is ideal both for people beginning a practice and for experienced meditators who want to reconnect with the fundamentals.
It offers support for grounding, relaxation, stress relief and contemplative awareness while strengthening the basic form we can return to again and again.
Chapters:
00:00 – Introduction: Recovering the meditation form
01:10 – Opening bell
01:15 – Beginning with ritual and intention
02:15 – Establishing posture and grounding
03:28 – Asking: How am I?
04:17 – Checking in with the body
05:02 – I have a body, but I am more
05:51 – Observing thoughts and emotions
07:29 – Returning to the breath
08:45 – Breathing out tension and anxiety
09:34 – Resting in the deeper self
10:12 – Meditating from the centre of awareness
11:09 – Bringing peace into the day
11:52 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Meditation Master: Saint Francis de Sales on Stress
24 augustus 2026 · 12 min
In this meditation, I return to one of our meditation masters, Saint Francis de Sales, and his wonderfully practical teaching about stress and contemplative practice. Lees meer
Francis de Sales famously taught that a period of meditation each day is essential — unless we are extremely busy, in which case we need even more meditation. Behind the gentle humour is an important truth: when stress and anxiety increase, the practices that keep us grounded are often the first things we abandon.
We begin by honestly recognising how we arrive to meditation. If we are busy, anxious or overwhelmed, we do not try to deny or immediately change that experience. Instead, we meet it with curiosity and compassion.
Through awareness of bodily sensations, the senses and the present moment, we learn to notice anxiety without being consumed by it. Again and again, we return to what Francis de Sales understood as the doorway into divine love: the reality of the present moment itself.
This meditation offers support for anxiety, stress and emotional overwhelm while cultivating mindfulness, contemplative awareness and a more compassionate relationship with difficult sensations.
Chapters:
00:00 – Introduction: Saint Francis de Sales on stress
01:51 – Opening bell
02:00 – Checking in honestly with ourselves
03:25 – Noticing stress within the body
05:05 – Exploring sensations with curiosity
06:27 – Returning to open-hearted awareness
08:01 – Grounding through the senses
09:23 – The present moment as a doorway to love
10:05 – Resting in stable awareness
10:38 – Noticing thoughts and sensations
11:39 – Choosing awareness when stress returns
12:11 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Sunset Meditation: Letting the Day Go
23 augustus 2026 · 11 min
In this meditation, I explore the image of sunset as a pathway into rest, stillness and contemplative awareness. Lees meer
In previous meditations we have worked with the image of an inner sunrise — awareness illuminating the landscape of our being. Here we turn towards sunset, allowing the fading light of day to become a symbol of letting go. This practice can be particularly helpful in the evening, during stressful or anxious periods, or when preparing for sleep.
We begin by settling into the body and breath, gently releasing tension, stress and worry. As the breath becomes calm and spacious, we visualise its movement as light within us.
From there, we enter the golden hour of an imagined sunset, watching the colours deepen as day gives way to night. As the sun disappears, the moon of meditation rises — the “Lady’s Lamp” of the contemplative tradition, reflecting divine light into the darkness.
Gradually even this image fades, leaving only quiet awareness of the breath.
This meditation offers a gentle practice for relaxation, evening stillness, stress relief and restful sleep, helping us move peacefully from the activity of the day towards rest.
Chapters:
00:00 – Introduction: Meditating with sunset
00:42 – Opening bell
00:47 – Letting go of what came before
01:35 – Settling the body into rest
02:18 – Breathing out stress and anxiety
03:35 – Visualising the breath as light
04:59 – Entering the golden hour
05:40 – Watching the inner sun set
06:53 – The moon of meditation rises
08:02 – Resting in the Lady’s Lamp
08:46 – Moving towards deep rest
09:25 – Letting the visualisation fade
10:10 – Returning gently to the body
10:44 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Elijah Meditation (Part 1): The Storm
22 augustus 2026 · 11 min
In this meditation, I begin a new series inspired by the story of the prophet Elijah and his retreat to the cave. For centuries, Elijah’s experience there has been understood as a map of the contemplative journey and the challenges we encounter as meditation deepens. Lees meer
We begin with the first of those challenges: the storm. Just as Elijah encounters a great storm outside the cave, we often encounter storms of our own when we enter stillness — racing thoughts, difficult emotions, distractions or the pressures of life.
Rather than fighting the storm, this meditation invites us to notice it without becoming part of it. We use the breath as an anchor, returning gently again and again to the present moment and learning the contemplative practice of abiding.
As the meditation deepens, we discover that beneath distraction there is always a more stable awareness: a quiet place of presence, grace and peace that the storm cannot take from us.
This practice offers support during stress, anxiety and emotional overwhelm, while strengthening breath awareness, contemplative prayer and the ability to remain grounded during difficult moments.
Chapters:
00:00 – Introduction: Elijah and the storm
00:56 – Opening bell
01:00 – Entering the cave of meditation
02:29 – Elijah encounters the storm
02:54 – Recognising our own inner storms
03:58 – The breath as an anchor
05:17 – Breathing with the whole body
06:02 – When distraction arises
07:03 – Returning gently to the breath
07:53 – Abiding while the storm passes
09:08 – The security of the inner cave
09:43 – Bringing stability into daily life
10:17 – Returning to the body
10:48 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Touchstone Meditation: Finding Your Anchor
21 augustus 2026 · 12 min
In today’s guided meditation, Brother Richard introduces Touchstone Meditation, a simple practice that uses a familiar everyday object as an anchor for stillness, mindfulness and deeper awareness. Lees meer
Across contemplative traditions, physical objects such as prayer beads, meditation beads and stones have long been used to help centre the mind and settle the body. In this meditation, you’re invited to choose an object from your own surroundings — perhaps a piece of jewellery, a favourite chair or cushion, a keepsake or another familiar object — and allow it to become your own meditation touchstone.
Through mindful breathing, relaxation and careful observation, Brother Richard guides you in creating an association between your chosen object and the experience of inner calm. Over time, simply seeing, holding or even remembering that object can become a gentle cue to return to the present moment.
This guided practice is particularly useful when meditation feels difficult or when life feels busy or distracting. Your touchstone becomes a simple tool you can carry into everyday life, helping you reconnect with your breath, release stress and anxiety, and find your way back to stillness wherever you are.
A gentle meditation for mindfulness, relaxation, stress relief, sleep, contemplative prayer and present-moment awareness. This practice can be used as part of your daily meditation routine, during moments of stress or distraction, or as a calming meditation before bed to help you relax, unwind and prepare for restful sleep.
Chapters
00:00 – Introduction to Touchstone Meditation
02:17 – Settling Into Meditation
03:06 – Connecting With the Breath
05:07 – Choosing Your Touchstone
06:07 – Observing the Object
06:39 – Making the Object a Cue for Stillness
08:05 – Using Your Touchstone Wherever You Are
09:19 – Deepening Into Relaxation
10:24 – Returning to the Breath
11:18 – Carrying the Touchstone Into Daily Life
11:36 – Closing Bell
Hosted on Acast. See acast.com/…
-
Movement Meditation: Bowing with Awareness
20 augustus 2026 · 11 min
In this guided meditation, Brother Richard continues the Movement Meditation series by exploring the ancient contemplative practice of bowing with awareness. Lees meer
Although meditation is often associated with stillness, movement has long formed part of contemplative practice across many spiritual traditions. In this meditation, the simple act of bowing is connected to the rhythm of the breath, allowing body and mind to work together in a deliberate gesture of gratitude, reverence and attention.
You can practise the bow standing or seated, make only a small movement of the head, or simply visualise the gesture if physical movement isn't comfortable. The emphasis is never on how deeply you bow, but on the intention and awareness behind it.
As the practice unfolds, Brother Richard explores how intentional movement can sometimes lead us into an even deeper interior stillness. In the Franciscan tradition, the bow can also become a way of holding others in compassionate awareness and prayer.
This meditation can support mindfulness, embodied awareness, gratitude, relaxation and contemplative prayer. It can be used as part of a daily meditation practice, during periods of distraction, or as a gentle practice for winding down and preparing for restful sleep.
Chapters
00:00 – Introduction: Bringing movement into meditation
00:58 – Opening bell
01:12 – Settling into stillness and breath
03:24 – Setting an intention for the bow
04:38 – Choosing a comfortable bowing posture
05:33 – Preparing body, breath and intention
05:49 – Beginning the bowing practice
07:23 – Finding inner stillness through movement
08:11 – Continuing with breath and bowing
09:01 – Bowing as gratitude and compassionate prayer
10:09 – Returning to the body
10:24 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
A Meditation on the Vastness Within
19 augustus 2026 · 13 min
In this guided meditation, Brother Richard invites us to shift our sense of perspective — not by contemplating the vastness of the universe around us, but by turning towards the extraordinary mystery within. Lees meer
Moving gently through body, emotions, thoughts and soul, we become aware of the many layers of our being: the physical systems quietly sustaining life, the constantly changing landscape of emotion, the remarkable capacities of memory and imagination, and the deeper spiritual self rooted in the present moment and divine love.
From there, the meditation expands into the vast web of relationships and connections that surrounds every human life, inviting us to recognise both the beauty of our own being and the same depth and mystery within others.
A reflective meditation for self-awareness, perspective, mindfulness and spiritual connection. It can also help quiet a busy mind, encourage relaxation and provide a peaceful practice for winding down before sleep.
Chapters
00:00 – Discovering the vastness within
00:54 – Entering meditation
01:28 – The many levels of our inner life
02:28 – Awareness of the body
03:06 – The extraordinary systems keeping us alive
03:44 – Our changing body through life
05:10 – The shifting landscape of emotion
05:59 – Exploring the mind
07:26 – Memory, imagination and compassion
08:29 – Moving towards the soul
09:58 – The web of human connection
11:06 – Experiencing the vastness of our humanity
11:59 – Recognising the beauty in ourselves and others
13:04 – Returning to the body
13:16 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
How to Observe Your Emotions Without Judgement
18 augustus 2026 · 10 min
In this guided meditation, Brother Richard explores how we can become more aware of our emotions without suppressing them, judging them or becoming overwhelmed by them. Lees meer
Meditation is sometimes associated with becoming detached or impassive, but our emotions are an important part of our human experience. By learning to observe the ebb and flow of our feelings with compassion and curiosity, we can begin to understand what triggers them and how we respond.
Through breath awareness and gentle reflection, this meditation invites you to notice your emotional life, create some space between feeling and reaction, and consider whether the things influencing your emotions are helpful to you.
A useful meditation for emotional awareness, mindfulness, self-compassion and finding greater calm when feelings are difficult or intense. It can also be used to relax, quiet a busy mind and unwind before sleep.
Chapters
00:00 – Understanding emotions in meditation
01:15 – Beginning the meditation
01:44 – Anchoring in the breath
02:41 – Releasing tension and stress
03:06 – Observing your feelings
03:40 – Looking back over your emotional day
04:39 – The ebb and flow of emotion
05:00 – What is your default emotional state?
05:45 – Creating space between emotion and awareness
06:45 – What would you like to be feeling?
07:41 – Returning to the breath
08:27 – Observing emotional triggers in daily life
09:21 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
A Simple Meditation to Find Stillness
17 augustus 2026 · 10 min
In this guided meditation, Brother Richard returns to the foundations of meditation with a simple practice for finding stillness in the midst of a busy and distracting world. Lees meer
Beginning with the body and the breath, we gradually release tension, stress, worry and anxiety before observing our thoughts and emotions without judgement. At the heart of the practice is a reminder that we are more than our bodies, thoughts and feelings — and that beneath them lies a place of stillness, spaciousness and peace.
This is an ideal meditation for beginners, but also a useful practice for experienced meditators looking to return to the basics and reconnect with a sense of calm.
Use this meditation as part of your daily practice, for stress relief and relaxation, to quiet a busy mind, or as a calming meditation before bed to help you unwind and prepare for restful sleep.
Chapters
00:00 – Finding our way back to stillness
00:49 – Choosing the present moment
01:32 – A ritual gesture to begin
02:34 – Relaxing into the body
03:31 – Connecting with the breath
04:26 – Breathing out tension and stress
05:12 – Relaxing the whole body
06:10 – I am more than my body
06:40 – Observing thoughts and emotions
07:41 – Finding the still point within
08:21 – Resting in awareness and divine love
09:25 – Returning to the body
10:11 – Carrying calm into the day
10:22 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Meditation Master: St. Francis de Sales and Letting Go of Anxiety
16 augustus 2026 · 12 min
In this guided Christian meditation, Brother Richard returns to the Meditation Master series with the teaching of St. Francis de Sales, one of the great spiritual guides of the Christian contemplative tradition. Lees meer
Known for his gentleness, compassion and conviction that contemplative prayer is open to everyone, Francis de Sales teaches us to let go of anxiety and trust the grace of the present moment. Meditation, in this understanding, is not about escaping the pressures of life, but learning how to meet them without allowing them to take away our inner calm.
Beginning with breath awareness and stillness, Brother Richard invites us to notice the pressures we are carrying — from work, relationships, family or our own inner life — without becoming overwhelmed by them. We return instead to the deeper truth that love remains constant beneath the changing circumstances of life.
This meditation offers support for anxiety, stress relief, contemplative prayer, emotional grounding and learning to respond to life with greater gentleness and trust.
It can be used as part of a daily Christian meditation practice, during anxious or pressured moments, or as a calming meditation for relaxation, winding down and preparing for restful sleep.
Chapters
00:00 – Introduction: St. Francis de Sales, the gentle teacher
01:37 – Opening bell
01:48 – Settling into the present moment
03:41 – Anchoring awareness in the breath
04:47 – Becoming aware of life’s pressures
06:07 – Meeting the present moment with gentleness
06:54 – Love as the constant beneath anxiety
07:35 – “Let nothing take your calm away”
08:19 – Trusting the grace of the moment
09:35 – Returning through the senses
10:36 – Resolution to meet anxiety differently
11:20 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Gratitude Meditation 3: The Gift of Choice
15 augustus 2026 · 10 min
In this guided Christian meditation, Brother Richard continues the Gratitude Meditation series by reflecting on a gift we can easily overlook: our ability to choose. Lees meer
Even in difficult circumstances, there remains within us the possibility of choosing how we respond. From the major decisions that shape our lives and relationships to the smallest everyday choices, this meditation invites us to become more conscious of the freedom we exercise moment by moment.
Beginning with the simple choice to stop and meditate, we settle into the breath and reflect without judgement on the choices we have already made today. We consider where we are actively choosing our lives and where we may simply be drifting, before cultivating gratitude for the freedom to respond with greater compassion, awareness and intention.
This meditation offers support for mindfulness, discernment, personal agency, contemplative prayer and making more conscious choices in everyday life.
It can be used as part of a daily Christian meditation practice, during periods of uncertainty or decision-making, or as a calming practice for relaxation, winding down and preparing for restful sleep.
Chapters
00:00 – Introduction: Gratitude for the gift of choice
00:42 – Opening bell
00:53 – Choosing to enter meditation
01:20 – Recognising the freedom to choose
02:30 – Settling into the body and breath
03:02 – Reflecting on the choices in our lives
03:47 – The major choices that shape us
04:05 – The small choices of everyday life
04:40 – Choosing rather than simply drifting
05:47 – What have you chosen today?
06:48 – Cultivating gratitude for free will
08:09 – Bringing awareness to future choices
09:01 – “I am here, it is now, and I choose”
09:27 – Returning to the body
09:42 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Breathwork Meditation: Pausing Between Breaths
14 augustus 2026 · 11 min
In this guided meditation, Brother Richard explores a simple breathwork practice: introducing gentle pauses into the natural cycle of the breath. Lees meer
The breath is one of the great anchors of meditation, continually reconnecting us with the present moment. In this practice, we begin by observing our ordinary breathing before gently retaining the breath for a short, comfortable pause after both the inhale and the exhale.
There is no competition and no need to strain. The emphasis is simply on noticing — becoming more sensitive to the breath, the movements of the body and the moments of stillness that appear within the breathing cycle. Brother Richard guides the practice slowly, always encouraging you to work within what feels natural and comfortable for your own body.
This meditation can help deepen breath awareness, cultivate calm and offer another practical anchor during moments of stress, anxiety or mental distraction.
It can be used as part of a daily meditation practice, as a gentle breathing exercise for relaxation, or as a calming practice for winding down and preparing for restful sleep.
Chapters:
00:00 – Introduction: Pausing within the breath cycle
01:12 – Opening bell
01:35 – Settling into posture and stillness
02:47 – Observing the natural breath
03:51 – Breathing out stress and breathing in calm
05:16 – Introducing gentle breath retention
06:37 – Practising the three-count pause
08:18 – Returning to natural breathing
08:38 – Noticing the effects of the practice
09:15 – Using breath pauses during anxiety
09:49 – Returning to the body
10:14 – Resolution to observe the breath
10:23 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Thought Awareness Meditation: Where Do My Thoughts Come From?
13 augustus 2026 · 12 min
In this guided meditation, Brother Richard explores an ancient contemplative practice: learning to notice not only our thoughts, but where those thoughts begin. Lees meer
Meditation teaches us to observe thoughts without becoming caught up in them. In this practice, we go a little deeper, gently tracing thoughts back towards their origins. What triggered a particular thought? Did it arise from something we saw, heard or remembered? Is it truly our own thought, or have we absorbed it from someone else? And, perhaps most importantly, is the thought useful to us?
Beginning with stillness and awareness of the breath, Brother Richard guides us into a curious, non-judgemental exploration of the mind. We reflect on the thoughts that have occupied us today, return to the first thoughts of the morning, and begin developing the subtle skill of recognising thoughts at the moment they arise.
This meditation offers support for mindfulness, self-awareness, discernment, emotional regulation and freedom from unhelpful patterns of thinking.
It can be used as part of a daily meditation practice, during periods of overthinking or mental distraction, or as a calming contemplative practice for winding down and preparing for restful sleep.
Chapters
00:00 – Introduction: Where do our thoughts begin?
01:10 – Opening bell
01:31 – Settling into meditation
02:35 – Anchoring awareness in the breath
03:43 – Observing thoughts without judgement
04:38 – What have I been thinking about today?
05:21 – Returning to the first thoughts of the day
06:07 – Tracing thoughts back to their source
07:22 – Are these really my thoughts?
08:25 – Are my thoughts useful or helpful?
09:28 – Finding the very first thought
09:41 – Developing discernment around thought
10:25 – Returning to the breath
11:11 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Cooling Meditation: Calming Body and Mind
12 augustus 2026 · 11 min
In this guided Christian meditation, Brother Richard explores how breath, awareness and gentle visualisation can help the body settle into a greater sense of balance and calm. Lees meer
While the purpose of meditation is never to control the body, one of its natural fruits is a growing awareness of the body's rhythms. In this practice, you'll use cooling imagery, the sensation of the breath and the imagination to invite relaxation, ease physical tension and cultivate a deeper awareness of your body's natural capacity for peace.
Whether you imagine a cool breeze, gentle water or a quiet autumn day, this meditation encourages you to work with the body rather than against it, discovering once again the harmony between breath, awareness and God's sustaining presence.
Perfect for daily Christian meditation, contemplative prayer, relaxation, managing stress, preparing for restful sleep, or finding calm on warm days or in moments of physical tension.
Chapters
00:00 – Introduction: Meditation and the body's rhythms
01:23 – Opening bell
01:38 – Settling into stillness
02:52 – Becoming aware of the breath
04:01 – Noticing the body's temperature
05:18 – Breathing coolness through the body
07:01 – Visualising cooling and warming landscapes
08:40 – Working with the body's natural balance
09:56 – Resolution for the day
10:36 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Recovering the Form: Returning to Inner Stillness
11 augustus 2026 · 10 min
In this guided Christian meditation, Brother Richard returns to the essential practice of Recovering the Form—the simple foundations that allow meditation to become a natural part of daily life. Lees meer
Through gentle posture, breath awareness and relaxation, you'll learn to settle the body, observe thoughts and emotions without judgement, and rest in the deep stillness at the centre of your being. By returning regularly to these fundamentals, we strengthen the habits of attention, peace and awareness that support every stage of the contemplative journey.
Whether you're beginning your meditation practice, returning after time away, or simply seeking to deepen your daily rhythm of prayer, this meditation offers a calm and welcoming place to begin again.
Perfect for daily Christian meditation, contemplative prayer, relaxation, preparing for restful sleep, or renewing the foundations of your meditation practice.
Chapters
00:00 – Introduction: Returning to the basic form
00:51 – Opening bell
01:06 – Ritual gesture and settling in
02:17 – Checking in with yourself
03:01 – Breathing with the whole body
04:19 – Relaxing from head to toe
06:18 – More than the body, thoughts and feelings
07:50 – Resting at your centre
09:19 – Resolution for the day
09:53 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Blessing Meditation: Praying in the Four Directions
10 augustus 2026 · 15 min
In this guided Christian meditation, Brother Richard explores the ancient practice of blessing the four directions, inviting us to pray not only for ourselves but for every dimension of our lives. Lees meer
Using gentle breath awareness and simple movements, you'll be guided to offer blessing towards the future before you, the past behind you, and the networks of relationships that have shaped your life. Rooted in the Christian contemplative tradition, this meditation helps cultivate peace, gratitude, forgiveness and a deeper awareness of God's presence at the centre of every moment.
As you breathe blessing into each direction, you'll discover that your true centre remains still, grounded in divine love, whatever joys or sorrows your memories or relationships may hold.
Perfect for daily Christian meditation, contemplative prayer, relaxation, preparing for restful sleep, or anyone seeking healing, peace and renewal in their relationships and life journey.
Chapters
00:00 – Introduction: Blessing the four directions
00:55 – Opening bell
01:13 – Settling into stillness
02:37 – Blessing the breath
04:08 – Blessing the future
05:25 – Blessing the past
06:47 – Blessing female relationships
09:34 – Blessing male relationships
12:56 – Returning to your peaceful centre
13:29 – Resolution for the day
13:51 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Meditation on Animals: Lessons in Presence and Connection (Repost)
9 augustus 2026 · 12 min
In this meditation, I guide you into a reflective practice on the lessons we can learn from animals. Lees meer
Animals offer a simple but profound example of presence, living fully in the moment and responding to life without the layers of complexity that often shape our human experience.
We begin by settling into the body and the breath, allowing awareness to deepen. From here, you are invited to bring to mind an animal that you feel connected to, whether from your past or present.
Through this reflection, you are guided to consider the way this animal experiences the world, its presence, its awareness and its way of being.
This becomes an opportunity to learn, not through analysis, but through quiet observation, noticing what qualities might be reflected back to you.
The meditation also opens into a wider awareness of our connection to all living beings, and the responsibility we carry as part of this shared existence.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate presence, connection and a deeper appreciation for the living world.
This meditation supports reflection, connection and present moment awareness.
Chapters:
00:00 – Introduction
00:30 – Learning from animals
00:47 – The bell
01:45 – Our connection to all beings
02:15 – Settling into posture
02:35 – Awareness of the breath
04:35 – Bringing an animal to mind
05:10 – Resting in its presence
07:05 – Seeing through its perspective
08:20 – What can we learn?
09:35 – Gratitude for the animal world
10:13 – Responsibility and stewardship
12:35 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Hand Meditation (Repost)
8 augustus 2026 · 15 min
In this meditation, I guide you through a simple hand meditation, an ancient contemplative practice that brings awareness into the body through gentle movement and touch. Lees meer
We begin by settling into stillness and taking a simple prayer posture with the hands. From there, attention moves quietly to the fingers and thumbs, allowing small gestures to become points of awareness in the present moment.
As each finger meets the thumb, we notice the circles that are formed and the subtle sensations that arise. The practice unfolds slowly, inviting us to recognise the gift of the present moment and the quiet stability that can emerge through even the smallest movement.
Over time, this posture can become a way of carrying meditation into the midst of daily life, allowing moments of stillness to appear even within a busy working day.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to awareness through the body and the breath.
Chapters
00:00 – Introduction
00:08 – The ancient meditation on the hands
00:25 – The prayer posture
00:38 – Hands and the present moment
00:58 – Bringing meditation into the working day
01:13 – The bell
01:28 – Assuming the posture
01:33 – Ritual gesture
01:58 – Sitting with awareness
02:21 – Relaxing the body
02:38 – Entering into stillness
02:58 – Greeting the breath
03:58 – Resting the hands palm upward
04:08 – Awareness of the hands
05:18 – Index finger and thumb
06:08 – Middle finger and thumb
08:01 – Ring finger and thumb
08:38 – The ring finger and the heart
09:58 – Peace and stability
10:38 – Little finger and thumb
10:58 – Our smallness within the infinite
11:48 – Hands together in prayer posture
12:58 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Gratitude Meditation: Saying Grace in Everyday Life (Repost)
7 augustus 2026 · 13 min
In this meditation, I guide you into a simple practice of gratitude, drawing on the tradition of saying grace. Lees meer
We begin by reflecting on the importance of thankfulness, not just for specific things, but as a way of seeing and engaging with life. Gratitude becomes a way of creating space for awareness, helping us recognise what we receive each day.
As the body settles and the breath softens, you are invited to become aware of the many layers of life that support you, from the practice itself, to the generations that have gone before, to the world around you.
This awareness gradually deepens into a quiet sense of appreciation, not forced, but gently recognised.
The meditation then moves towards the simple act of saying grace, not just over food, but over life itself, acknowledging what is given and received.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate gratitude, presence and a deeper sense of connection.
This meditation supports gratitude, awareness and emotional wellbeing.
Chapters:
00:00 – Introduction
00:20 – The importance of thankfulness
00:40 – Gratitude as awareness
00:55 – The bell
01:05 – Taking your seat
01:55 – Breathing out tension
03:25 – Gratitude for the practice
05:17 – Gratitude for generations
06:45 – Gratitude for the world
08:25 – The act of saying grace
09:58 – Gratitude for food and drink
11:15 – Intention to live with gratitude
12:33 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Breath, Heart and Mind for Calm Focus (Repost)
6 augustus 2026 · 12 min
In this meditation, I invite you to explore three simple anchors for awareness: breath, heart and mind. Lees meer
We begin by settling into posture, allowing the weight of the body to rest and the spine to lengthen naturally. Attention first turns to the breath, noticing how it moves, how it changes, and how it reflects the present moment. To become aware of the breath is to become deeply aware of now.
From there, we bring gentle attention to the heart. The steady rhythm of the heartbeat reminds us of a constancy within us — something faithful and continuous beneath changing circumstances.
Finally, we observe the mind, noticing thoughts as they arise without judgement, and learning to watch them from the stability of the present moment.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you ground awareness in breath, steady the heart, and observe the mind with clarity.
Chapters
00:00 – Introduction
00:20 – The three anchors
01:00 – The bell
01:15 – Ritual gesture
01:35 – Settling into posture
02:20 – Noticing the breath
02:37 – Knowing the present moment through breath
02:58 – What is my breath doing now?
04:25 – Breath and emotion
05:25 – Bringing attention to the heart
05:55 – Feeling the heartbeat
06:25 – The constancy of the heart
08:25 – Turning to the mind
09:55 – Observing thoughts
11:08 – Resolution to remain aware
11:45 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Who Are You, God? What Am I? (Repost)
5 augustus 2026 · 12 min
An open awareness meditation with a simple mantra Lees meer
Hosted on Acast. See acast.com/privacy for more information.
-
Self-Love Meditation: Placing Love at the Centre (Repost)
4 augustus 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
Hosted on Acast. See acast.com/privacy for more information.
-
Meditation on a Flower (Repost)
3 augustus 2026 · 10 min
In this meditation, I invite you to reflect on the quiet wisdom of creation through a simple meditation on a flower. Lees meer
We begin by settling into stillness and becoming aware of the breath. From there, you are invited to imagine a small flower resting in the palm of your hand, perhaps a simple daisy.
With gentle attention we begin to notice its form, its colour and its delicate beauty. Like us, the flower has come into the world as a living being, rooted in the earth and quietly fulfilling its purpose.
As we observe the petals, the centre of the flower and the hidden roots that nourish it, the meditation becomes a reflection on our own lives. A flower does not try to become something else. It simply becomes what it is.
In the same way, the practice invites us to consider how we nourish our own roots and how we might grow more fully into who we are meant to be.
This 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 rediscover your place within the living world.
Chapters
00:00 – Introduction
00:30 – Entering into communion with creation
00:40 – Meditating on a flower
00:55 – The bell
01:05 – Taking our posture
01:40 – Noticing the breath
02:10 – Resting the hands
02:55 – Visualising a small flower
03:20 – A living being like us
03:50 – Observing its beauty and scent
04:15 – Noticing the colours of the petals
04:50 – The centre of the flower
05:33 – The flower offering itself
05:50 – The hidden roots
06:20 – A flower simply becomes itself
06:43 – The lesson of the flower
07:00 – Nourishing our own roots
07:30 – Becoming who we are meant to be
08:00 – What creation can teach us
10:12 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Meditating with the Elements (Repost)
2 augustus 2026 · 12 min
In this meditation, I reflect on the wisdom of St. Francis of Assisi, a master of contemplative awareness who saw all of creation as interconnected. Lees meer
Francis spoke of the elements — fire, water, air and earth — as brothers and sisters. For him, nothing existed in isolation. We are part of a great family of being, woven into the same fabric as the cosmos itself.
Through the image sometimes called the Ladder of Creation, we contemplate how every element of life participates in a shared source. Fire becomes a symbol of love and energy. Water speaks of gentleness and adaptability. Air nourishes and sustains breath. Earth carries and holds us.
As we rest in awareness, we remember that we are not separate from creation but deeply connected to it. Breath anchors us in this living relationship.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel rooted, connected and peacefully part of the wider whole.
Chapters
00:00 – Introduction
00:10 – Another meditation master
00:19 – St. Francis and his love of creation
00:43 – Brother and sister elements
00:53 – The Ladder of Creation
01:23 – The bell
03:13 – The renewal of all things
03:43 – Our place in the cosmos
04:53 – Greeting the elements
05:18 – Brother Fire
05:40 – Sister Water
06:24 – Brother Air
06:59 – Sister Mother Earth
08:19 – The family of being
10:28 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Breathing with the Present Moment (Repost)
1 augustus 2026 · 11 min
In this meditation, I invite you to breathe with the present moment, allowing the breath to become a steady anchor for awareness. Lees meer
In our tradition, the breath is understood as sacred — a living gift that draws us back to what is real and available now. We begin by acknowledging whatever stress or busyness we are carrying, and by recognising that choosing to pause is already an act of care.
As intention is set and the body settles, attention gently tracks where the breath lives in the body. We notice how we are breathing, without trying to change it. With each cycle of the breath, awareness rests more fully here, until we find ourselves as close as possible to the present moment.
Distractions may arise, and when they do, they are met with a simple noticing and a gentle smile. The breath remains, steady and patient, guiding us back again and again.
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 presence, gratitude and quiet awareness.
Chapters
00:00 – Welcome back
00:10 – The breath as anchor
00:30 – The sacredness of the breath
01:30 – The bell
01:45 – Acknowledging stress and making space
02:11 – Setting the intention to be present
02:30 – Ritual gesture
03:40 – Tracking the breath in the body
05:25 – How am I breathing
06:21 – Resting in the breath
06:40 – Nearness to the present moment
07:40 – Awareness with each breath
07:58 – Meeting distraction with a smile
09:25 – Drawing awareness upward
10:25 – Returning to the room with gratitude
10:40 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Meditation on Your Birth: A Reflection on Life and the Present Moment (Repost)
31 juli 2026 · 13 min
In this meditation, I guide you into a reflective practice on the reality of your own birth, not as a story, but as a moment of coming into existence. Lees meer
We begin by settling into the breath, recognising it as the thread that runs from the first moment of life to the last. From here, the meditation gently opens into a wider awareness of what it means to be here at all.
Rather than focusing on narrative or memory, you are invited to reflect on the simple fact of being, that you were born, that you are here now, and that each breath connects you to that beginning.
As the practice deepens, the breath becomes a way of returning again and again to the present moment, where life is actually lived. A quiet sense of gratitude and awareness begins to emerge, grounded in the reality of existence itself.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you connect with the present moment and the deeper gift of being alive.
This meditation supports perspective, gratitude and mindful awareness.
Chapters:
00:00 – Introduction
00:15 – Reflecting on your birth
00:34 – Beyond the story
01:15 – The bell
01:29 – Entering with curiosity
02:20 – Preparing the body
02:44 – Beginning with the breath
04:15 – The first and last breath
04:45 – Life and mortality
06:30 – The gift of human life
07:30 – Resting in the present moment
08:30 – Breath as connection to birth
09:00 – Offering the breath
09:20 – Receiving life
09:50 – Being born anew
11:35 – Resting in the now
12:20 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Meditation on Mortality: Welcoming Sister Death (Repost)
30 juli 2026 · 12 min
In this meditation, I guide you through the final part of St. Francis’ Canticle of the Creatures, reflecting on what he calls “Sister Death.” Lees meer
Rather than approaching death with fear alone, this meditation invites a gentler and more contemplative perspective, recognising mortality as part of the shared experience of being human.
We begin by settling into the body and the breath, allowing awareness to deepen into stillness. From here, the meditation reflects on the closing verses of the Canticle, where St. Francis speaks of death not as an enemy, but as a companion within the wider mystery of life.
Through gentle reflection, you are invited to consider how awareness of mortality can deepen appreciation for life, encouraging us to live more fully, more lovingly and more consciously.
The practice also opens into gratitude for those who have gone before us, recognising the enduring power of love, compassion and connection.
This is not a meditation of fear or sadness, but one of perspective, intimacy and peace, holding life and death together within a wider sense of meaning.
This meditation offers a moment of calm, whether you are pausing during the day or reflecting more deeply on life, helping you cultivate gratitude, perspective and compassionate awareness.
This meditation supports reflection, acceptance and inner peace.
Chapters:
00:00 – Introduction
00:11 – The Canticle of the Creatures
00:26 – Divine presence in creation
00:51 – Welcoming Sister Death
01:03 – The bell
01:26 – Settling into posture
02:11 – Awareness of the breath
02:55 – St. Francis and Sister Death
03:07 – Death as companion
03:41 – Reflecting on the verse
04:11 – Intimacy with mortality
04:46 – Living life fully
05:41 – The meaning of the Canticle
06:26 – Life enriched by mortality
06:51 – Remembering those who have passed
07:34 – A deeper question
08:46 – Love and compassion remain
09:26 – “Welcome, Sister Death”
11:18 – Closing bell
Hosted on Acast. See acast.com/priv…
-
Progressive Relaxation Meditation: Tensing and Releasing the Body (Repost)
29 juli 2026 · 12 min
In this meditation, I guide you through a simple practice of noticing, tensing and relaxing different parts of the body. Lees meer
Many of us carry tension without fully realising it. This practice helps bring gentle awareness to the body, allowing stress and tightness to become more visible and easier to release.
We begin by settling into stillness and checking in with ourselves, before gradually moving awareness through the body as though shining a torchlight on each area.
From here, the meditation gently introduces cycles of tension and release, beginning with the feet and moving upward through the body.
As each area softens, the breath becomes a way of releasing held tension, helping the body settle into a deeper state of relaxation and ease.
This is not about forcing the body to relax, but about becoming aware of what it is holding and allowing it to soften naturally.
This meditation offers a moment of calm, whether you are pausing during the day or preparing for sleep, helping you feel lighter, calmer and more physically at ease.
This meditation supports relaxation, stress relief and body awareness.
Chapters:
00:00 – Introduction
00:05 – Carrying tension unconsciously
00:35 – The bell
00:55 – Checking in with the body
02:45 – Awareness moving through the body
03:45 – Reviewing the whole body
04:40 – Preparing to release tension
05:10 – Feet and toes
05:50 – Calves
06:05 – Thighs
06:30 – Groin and hips
06:40 – Belly
06:55 – Shoulders
07:13 – Face and jaw
08:40 – Breathing out tension
10:08 – Final release through the hands
11:45 – Closing bell
Hosted on Acast. See acast.com/privacy for more information.
-
Compassion Meditation: The Inner Smile (Repost)
28 juli 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
Hosted on Acast. See acast.com/privacy for more information.