From a TBO alumni…

I wanted to offer up a meditation practice that I wrote for myself based on the work of Thich Nhat Hahn.

It is a series of couplets to read during a meditation focused on breath. I have them written on a set of notecards, and I rarely go through the entire sequence, but instead choose the ones that seem most appropriate at the time. I repeat each couplet until I feel ready to move on. I always begin with the first one and end with the last three. Sometimes those four are enough. I hope that others might also find this useful. Feel free to use what is helpful to you and to ignore what is not. And to add your own couplets that are specific to your own experience.

A survivor’s meditation for comfort in troubled times:

Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.

Breathing in, I acknowledge that I am suffering
Breathing out, I know that I am worthy of care and comfort

Breathing in, I gently turn my awareness to my fear
Breathing out, I know that I am strong enough to transform this fear

Breathing in, I see my fear as a wave passing through me
Breathing out, I know that I am the water

Breathing in, I know that this fear comes from my past
Breathing out, I know that I am safe in the present

Breathing in, I seek out the suffering child within me
Breathing out, I offer that child comfort and peace

Breathing in, I bring my awareness back to the present moment
Breathing out, I know that this is a beautiful moment

Breathing in, I see my self as clear water,
Breathing out, I reflect things as they are

Breathing in, I feel the peace and serenity of the present moment
Breathing out, I feel myself grounded in this grateful present.”

Wishing us all peace,

Dolores