Meditation Morning Quotes

When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love ...

When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can't tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own - not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.

When you arise in the moring, think of what a precious privelege it is to be alive-- to breathe, to think, to enjoy, to love

When you arise in the morning, think of what a precious privilege it is to be alive-to breathe, to think, to enjoy, to love.

[T]he period between four and six in the morning is called the Brahmamuhurta, the Brahmic time, or divine period, and is a very sacred time to meditate. (140)

In the morning when thou risest unwillingly, let this thought be present - I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world?

When I tried this morning, after an hour or so of unhappy thinking, to dip back into my meditation, I took a new idea with me: compassion. I asked my heart if it could please infuse my soul with a more generous perspective on my mind's workings. Instead of thinking that I was a failure, could I perhaps accept that I am only a human being--and a normal one, at that?

You get peace of mind not by thinking about it or imagining it, but by quietening and relaxing the restless mind.

Mirror I am silver and exact. I have no preconceptions. Whatever I see I swallow immediately Just as it is, unmisted by love or dislike. I am not cruel, only truthful- The eye of the little god, four cornered. Most of the time I meditate on the opposite wall. It is pink, with speckles. I have looked at it so long I think it is a part of my heart. But it flickers. Faces and darkness separate us over and over. Now I am a lake. A woman bends over me, Searching my reaches for what she really is. Then she turns to those liars, the candles or the moon. I see her back, and reflect it faithfully. She rewards me with tears and an agitation of hands. I am important to her. She comes and goes. Each morning it is her face that replaces the darkness. In me she has drowned a young girl, and in me an old woman Rises toward her day after day, like a terrible fish. --written 1960

Consider the cattle, grazing as they pass you by. They do not know what is meant by yesterday or today, they leap about, eat, rest, digest, leap about again, and so from morn till night and from day to day, fettered to the moment and its pleasure or displeasure, and thus neither melancholy nor bored. [...] A human being may well ask an animal: 'Why do you not speak to me of your happiness but only stand and gaze at me?' The animal would like to answer, and say, 'The reason is I always forget what I was going to say' - but then he forgot this answer too, and stayed silent.

You have slept millions and millions of years. Why not wake up this morning?

‎"Begin the morning by saying to thyself, I shall meet with the busy-body, the ungrateful, arrogant, deceitful, envious, unsocial

It's a sweet thing to sit quietly in the early-morning darkness and talk to God for a while. It's amazing what you gain from the conversation.

Why are we such tortured human beings, with tears in our eyes and false laughter on our lips? If you could walk alone among those hills or in the woods or along the long, white, bleached sands, in that solitude you would know what meditation is. The ecstasy of solitude comes when you are not frightened to be alone no longer belonging to the world or attached to anything. Then, like that dawn that came up this morning, it comes silently, and makes a golden path in the very stillness, which was at the beginning, which is now, and which will be always there.

Incidentally, sir, while we're on the topic of yoga - may I just say that an hour of deep breathing, yoga, and meditation in the morning constitutes the perfect start to the entrepreneur's day. How I would handle the stresses of this fucking business without yoga, I have no idea. Make yoga a must in all Chinese schools - that's my suggestion.

The paradox about waking up—I mean the ordinary kind of waking up that occurred to you and me this morning—is that you can’t make it happen, yet it’s inevitable. The same holds true spiritually. You can’t wish, pray, beg, force, or meditate yourself awake.

To suffer and to be happy although suffering, to have one’s feet on the earth, to walk on the dirty and rough paths of this earth and yet to be enthroned with Christ at the Father’s right hand, to laugh and cry with the children of this world and ceaselessly sing the praises of God with the choirs of angels—this is the life of the Christian until the morning of eternity breaks forth.

When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surly. They are like this because they can’t tell good from evil.

Half-smile when you first wake up in the morning Hang a branch, any other sign, or even the word “smile” on the ceiling or wall so that you see it right away when you open your eyes. This sign will serve as your reminder. Use these seconds before you get out of bed to take hold of your breath. Inhale and exhale three breaths gently while maintaining the half smile. Follow your breaths.

Love is never a relationship; love is relating. It is always a river, flowing, unending. Love knows no full stop; the honeymoon begins but never ends. It is not like a novel that starts at a certain point and ends at a certain point. It is an ongoing phenomenon. Lovers end, love continues—it is a continuum. It is a verb, not a noun. And why do we reduce the beauty of relating to relationship? Why are we in such a hurry? Because to relate is insecure, and relationship is a security. Relationship has a certainty; relating is just a meeting of two strangers, maybe just an overnight stay and in the morning we say goodbye. Who knows what is going to happen tomorrow? And we are so afraid that we want to make it certain, we want to make it predictable. We would like tomorrow to be according to our ideas; we don’t allow it freedom to have its own say. So we immediately reduce every verb to a noun. You

In the morning, wonder and be generous like the sun. In the evening, meditate and be kind like the moon.

Life flows easily when you have had laughter for breakfast; meditation for lunch; and nature walk for dinner.

Watching the morning break, I realize again that darkness doesn't kill the light—it defines it.

You have power over your mind - not outside events. Realize this, and you will find strength. When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love.

If you cannot recollect yourself continuously, do so once a day at least, in the morning or in the evening. In the morning make a resolution and in the evening examine yourself on what you have said this day, what you have done and thought, for in these things perhaps you have often offended God and those about you.

There is evidence that the honoree [Leonard Cohen] might be privy to the secret of the universe, which, in case you're wondering, is simply this: everything is connected. Everything. Many, if not most, of the links are difficult to determine. The instrument, the apparatus, the focused ray that can uncover and illuminate those connections is language. And just as a sudden infatuation often will light up a person's biochemical atmosphere more pyrotechnically than any deep, abiding attachment, so an unlikely, unexpected burst of linguistic imagination will usually reveal greater truths than the most exacting scholarship. In fact. The poetic image may be the only device remotely capable of dissecting romantic passion, let alone disclosing the inherent mystical qualities of the material world. Cohen is a master of the quasi-surrealistic phrase, of the "illogical" line that speaks so directly to the unconscious that surface ambiguity is transformed into ultimate, if fleeting, comprehension: comprehension of the bewitching nuances of sex and bewildering assaults of culture. Undoubtedly, it is to his lyrical mastery that his prestigious colleagues now pay tribute. Yet, there may be something else. As various, as distinct, as rewarding as each of their expressions are, there can still be heard in their individual interpretations the distant echo of Cohen's own voice, for it is his singing voice as well as his writing pen that has spawned these songs. It is a voice raked by the claws of Cupid, a voice rubbed raw by the philosopher's stone. A voice marinated in kirschwasser, sulfur, deer musk and snow; bandaged with sackcloth from a ruined monastery; warmed by the embers left down near the river after the gypsies have gone. It is a penitent's voice, a rabbinical voice, a crust of unleavened vocal toasts -- spread with smoke and subversive wit. He has a voice like a carpet in an old hotel, like a bad itch on the hunchback of love. It is a voice meant for pronouncing the names of women -- and cataloging their sometimes hazardous charms. Nobody can say the word "naked" as nakedly as Cohen. He makes us see the markings where the pantyhose have been. Finally, the actual persona of their creator may be said to haunt these songs, although details of his private lifestyle can be only surmised. A decade ago, a teacher who called himself Shree Bhagwan Rajneesh came up with the name "Zorba the Buddha" to describe the ideal modern man: A contemplative man who maintains a strict devotional bond with cosmic energies, yet is completely at home in the physical realm. Such a man knows the value of the dharma and the value of the deutschmark, knows how much to tip a waiter in a Paris nightclub and how many times to bow in a Kyoto shrine, a man who can do business when business is necessary, allow his mind to enter a pine cone, or dance in wild abandon if moved by the tune. Refusing to shun beauty, this Zorba the Buddha finds in ripe pleasures not a contradiction but an affirmation of the spiritual self. Doesn't he sound a lot like Leonard Cohen? We have been led to picture Cohen spending his mornings meditating in Armani suits, his afternoons wrestling the muse, his evenings sitting in cafes were he eats, drinks and speaks soulfully but flirtatiously with the pretty larks of the street. Quite possibly this is a distorted portrait. The apocryphal, however, has a special kind of truth. It doesn't really matter. What matters here is that after thirty years, L. Cohen is holding court in the lobby of the whirlwind, and that giants have gathered to pay him homage. To him -- and to us -- they bring the offerings they have hammered from his iron, his lead, his nitrogen, his gold.

Meditate five minutes each morning and see it wake up your entire life.

[Lennie meets Joe - he works out that she was named after John Lennon] I nod. "Mom was a hippie." This is northern Northern California after all - the final frontier of freakerdom. Just in the eleventh grade we have a girl named Electricity, a guy named Magic Bus, and countless flowers: Tulip, Begonia, and Poppy - all parent-given-on-the-birth-certificate names. Tulip is a two-ton bruiser of a guy who would be the star of out football team if we were the kind of school that has optional morning meditation in the gym

IN THE morning when thou risest unwillingly, let this thought be present- I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world?

I am constantly surrounded by noise: TV, texts, the internet, music, meaningless small talk, my thinking. All of it blocks my consciousness, my ability to her the ME that exists beneath the cacophony. I am my consciousness, my awareness of my circumstance, my presence in every moment. So I cultivate silence every morning. I sit in it, bask in it, wrap it around myself, and hear and feel me. Then, wherever the day takes me, the people I meet are the beneficiaries of my having taken that time - they get the real me, not someone shaped and altered by the noise around me. Silence is the stuff of life.

Once you are in a relationship you start taking each other for granted—that’s what destroys all love affairs. The woman thinks she knows the man, the man thinks he knows the woman. Nobody knows either! It is impossible to know the other, the other remains a mystery. And to take the other for granted is insulting, disrespectful. To think that you know your wife is very, very ungrateful. How can you know the woman? How can you know the man? They are processes, they are not things. The woman that you knew yesterday is not there today. So much water has gone down the Ganges; she is somebody else, totally different. Relate again, start again, don’t take it for granted. And the man that you slept with last night, look at his face again in the morning. He is no more the same person, so much has changed. So much, incalculably much has changed. That is the difference between a thing and a person. The furniture in the room is the same, but the man and the woman, they are no more the same. Explore again, start again. That’s what I mean by relating. Relating means you are always starting, you are continuously trying to become acquainted. Again and again, you are introducing yourself to each other. You are trying to see the many facets of the other’s personality. You are trying to penetrate deeper and deeper into his realm of inner feelings, into the deep recesses of his being. You are trying to unravel a mystery that cannot be unraveled. That is the joy of love: the exploration of consciousness. And

Jesus came not only for those who skip morning meditations, but also for real sinners, thieves, adulterers, and terrorists, for those caught up in squalid choices and failed dreams. I HAVE COME TO CALL NOT THE SELF-RIGHTEOUS, BUT SINNERS. (MATT. 9:13)

If it weren’t for her morning meditation sessions, Alex is sure his mom would have throttled an aide by now.

BEGIN the morning by saying to thyself, I shall meet with the busy-body, the ungrateful, arrogant, deceitful, envious, unsocial.

It is only through meditation that we can get lasting peace, divine peace. If we meditate soulfully in the morning and receive peace for only one minute, that one minute of peace will permeate our whole day. And when we have a meditation of the highest order, then we really get abiding peace, light and delight. We need meditation because we want to grow in light and fulfill ourselves in light. If this is our aspiration, if this is our thirst, then meditation is the only way.

Each moment, whatsoever you are doing, do it totally. Simple things—taking a bath; take it totally, forget the whole world; sitting, sit; walking, walk, above all don’t wobble; sit under the shower and let the whole existence fall on you. Be merged with those beautiful drops of water falling on you. Small things: cleaning the house, preparing food, washing clothes, going for a morning walk—do them totally, then there is no need for any meditation.

What is the one thing that gets you up every morning? The one thing that keeps you going every day, every month, every year? Let me get you started. My one thing is this, ‘I'm one day closer...’ One day closer to a goal, an outcome, or the results I'm after in my life. This is my way of remembering the importance of focusing on the life I desire and living a life of gratitude! So, what’s your one thing…?

It is very possible (and perfectly okay) for someone who is Catholic, Muslim, Atheist or Jewish, for example, to still find the Buddha’s teachings inspirational. You can love Jesus, repeat a Hindu mantra, and still go to temple after morning meditation. Buddhism is not a threat to any religion, it actually strengthens your existing faith by expanding your love to include all beings.

It was the cool gray dawn, and there was a delicious sense of repose and peace in the deep pervading calm and silence of the woods. Not a leaf stirred; not a sound obtruded upon great Nature's meditation [...] Gradually the cool dim gray of the morning whitened, and as gradually sounds multiplied and life manifested itself. The marvel of Nature shaking off sleep and going to work unfolded itself to the musing boy [...] All Nature was wide awake and stirring, now; long lances of sunlight pierced down through the dense foliage far and near, and a few butterflies came fluttering upon the scene.

Gnostics should practice meditation for at least 4 to 6 hours per day; practicing in the morning, the afternoon and almost the whole night until dawn...

Articulating and expanding your motivation when you wake up in the morning has the power to change your whole day.

Every morning write down three new things you’re grateful for. Journal for two minutes a day about a positive experience from the past 24 hours. Meditate daily for a few minutes. At the start of every day, write an email to someone praising or thanking them. Get fifteen minutes of simple cardio exercise a day.

Build your scaffolding again, but while you’re conscious. Use the bricks that you’ve still got, in spite of the pandemic. Make coffee in the morning. Meditate. Watch Schitt’s Creek. Have a glass of wine at dinner. FaceTime the friends you can’t see in person. Whatever habits you used to have, stack them up and give yourself structure. I promise. You won’t feel as unsettled.

People that don’t wake up every morning feeling like what’s the point will never understand. It’s impossible. They say: exercise, meditate, think happy thoughts, snap out of it, wear this crystal, drink this tea, find your goddamn bliss. But I literally—and I am not exaggerating—do not remember a time when I was truly happy.

In the morning when thou risest unwillingly, let this thought be present,—I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm?—But this is more pleasant.—Dost thou exist then to take thy pleasure, and not at all for action or exertion? Dost thou not see the little plants, the little birds, the ants, the spiders, the bees working together to put in order their several parts of the universe? And art thou unwilling to do the work of a human being, and dost thou not make haste to do that which, is according to thy nature? But it is necessary to take rest also.—It is necessary. However, Nature has fixed bounds to this too: she has fixed bounds to eating and drinking, and yet thou goest beyond these bounds, beyond what is sufficient; yet in thy acts it is not so, but thou stoppest short of what thou canst do. So thou lovest not thyself, for if thou didst, thou wouldst love thy nature and her will. But those who love their several arts exhaust themselves in working at them unwashed and without food; but thou valuest thy own nature less than the turner values the turning art, or the dancer the dancing art, or the lover of money values his money, or the vain-glorious man his little glory. And such men, when they have a violent affection to a thing, choose neither to eat nor to sleep rather than to perfect the things which they care for. But are the acts which concern society more vile in thy eyes and less worthy of thy labor?

Beautiful surroundings, the society of learned men, the charm of noble women, the graces of art, could not make up for the loss of those light-hearted mornings of the desert, for that wind that made one a boy again. He had noticed that this peculiar quality in the air of new countries vanished after they were tamed by man and made to bear harvests. Parts of Texas and Kansas that he had first known as open range had since been made into rich farming districts, and the air had quite lost that lightness, that dry, aromatic odour. The moisture of plowed land, the heaviness of labour and growth and grain-bearing, utterly destroyed it; one could breathe that only on the bright edges of the world, on the great grass plains or the sage-brush desert.

By grounding yourself in mindfulness early in the morning, you are reminding yourself that things are always changing, that good and bad things come and go, and that it is possible to embody a perspective of of constancy, wisdom, and inner peace as you face any conditions that present themselves.

Say to yourself first thing in the morning: today I shall meet people who are meddling, ungrateful, aggressive, treacherous, malicious, unsocial. All this has afflicted them through their ignorance of true good and evil. But I have that the nature of good is what is right, and the nature of evil what is wrong; and I reflected that the nature of the offender himself is akin to my own -- not a kinship of blood or seed, but a sharing in the same mind, the same fragment of divinity. Therefore I cannot be harmed by any of them, as none will infect me with their wrong. Nor can I be angry with my kinsman or hate him. We were born for cooperation, like feet, like hands, like eyelids, like the rows of upper and lower teeth. So to work in opposition to one another is against nature: and anger or rejection is opposition.

In the morning After taking cold shower —-what a mistake—- I look at the mirror. There, a funny guy, Grey hair, white beard, wrinkled skin, —-what a pity—- Poor, dirty, old man, He is not me, absolutely not. Land and life Fishing in the ocean Sleeping in the desert with stars Building a shelter in the mountains Farming the ancient way Singing with coyotes Singing against nuclear war— I’ll never be tired of life. Now I’m seventeen years old, Very charming young man. I sit quietly in lotus position, Meditating, meditating for nothing. Suddenly a voice comes to me: “To stay young, To save the world, Break the mirror.

Consider the cattle, grazing as they pass you by: they do not know what is meant by yesterday or today, they leap about, eat, rest, digest, leap about again, and so from morn till night and from day to day, fettered to the moment and its pleasure or displeasure, and thus neither melancholy nor bored. This is a hard sight for man to see; for, though he thinks himself better than the animals because he is human, he cannot help envying them their happiness – what they have, a life neither bored nor painful, is precisely what he wants, yet he cannot have it because he refuses to be like an animal… [Man] also wonders at himself, that he cannot learn to forget but clings relentlessly to the past: however far and fast he may run, this chain runs with him. And it is a matter for wonder: a moment, now here and then gone, nothing before it came, again nothing after it has gone, nonetheless returns as a ghost and disturbs the peace of a later moment. A leaf flutters from the scroll of time, floats away – and suddenly floats back again and falls into the man’s lap. Then the man says ‘I remember’ and envies the animal, who at once forgets and for whom every moment really dies, sinks back into night and fog and is extinguished forever.

** Take up meditation. Set a timer for 15 minutes, close your eyes and focus on your breathing. When your mind wanders, redirect your thoughts to your breathing. Increase your time spent meditating until you can meditate for a full hour each morning.

It had been a morning of vivid images: the man-made streams, the rats in the butchers’ shops, the stacks of new-minted silver pennies, and then the woman’s private parts. For a while, he knew, those pictures would come back to him to unsettle his meditations.

Even a woman who’s shy in public still sings in the car when she hears her favorite song. She has a side to her that others rarely see, a side that is silly, playful, and spontaneous. Likewise, there are strong, certain women who go nuts for expensive French lingerie, and playful, spontaneous women who’ve disciplined themselves to meditate for thirty minutes every morning for their entire adult life. Do all of their friends know this about them? Not likely.

I look out my window a lot. ​It’s just one of those things that keeps me grounded in this weird, one-with-nature kind of way. I hate curtains. They only gather dust. And I hate alarms even more. I enjoy the natural light to whisper across my face in the morning with gentle fingers, not some man-made sound that jars me into life with a harsh slap. It is the quiet moments of the morning that I savor most, in bed, looking out my window. It’s when I write my best work.

It should be a man's task, says the Imitation, 'to overcome himself, and every day to be stronger than himself.' 'In withstanding of the passions standeth very peace of heart.' 'Let us set the axe to the root, that we being purged of our passions may have a peaceable mind.' To this end there must be continual self-examination. 'If thou may not continually gather thyself together, namely sometimes do it, at least once a day, the morning or the evening. In the morning purpose, in the evening discuss the manner, what thou hast been this day, in word, work, and thought.

Whenever you have trouble getting up in the morning, remind yourself that you’ve been made by nature for the purpose of working with others, whereas even unthinking animals share sleeping. And it’s our own natural purpose that is more fitting and more satisfying.” —MARCUS AURELIUS, MEDITATIONS, 8.12

Every single iceberg filled me with feelings of sadness and wonder. Not thoughts of sadness and wonder, mind you, because thoughts require a thinker, and my head was a balloon, incapable of thoughts. I didn't think about Dad, I didn't think about you, and, the big one, I didn't think about myself. The effect was like heroin (I think), and I wanted to stretch it out as long as possible. Even the simplest human interaction would send me crashing back to earthly thoughts. So I was the first one out in the morning, and the last one back. I only went kayaking, never stepped foot on the White Continent proper. I kept my head down, stayed in my room, and slept, but, mainly, I was. No racing heart, no flying thoughts.

To summarize, the morning ritual is as follows: (1) wake up at the same time, (2) don’t check your phone, (3) boil some water and squeeze a quarter of a lemon into it, (4) meditate for five minutes, (5) read a positive affirmation that you’ve written on a Post-it note and repeat a few times throughout the day. Spending ten to fifteen minutes in the morning sets you up for an entirely different way of being and prevents cravings later in the day. Do the same thing every day for thirty to forty days to make this process automatic.

Instead of turning our heads from pain, we merge with it, neither holding on to it nor pushing it away, becoming instead an instrument of transformation. Recently, on my early morning drive to a health club, I saw a deer in the middle lane, trying to get up, but obviously crippled. Her eyes looked confused and frightened. As I drove by, I breathed in her pain and breathed out a blessing. I could feel a dark cloud swirling inside of me, but I also had an image of a deer running freely in the woods. I can never know if it helped her, but something loosened inside of me. Instead of turning away from her pain, I joined her. It was then I realized more deeply the power of Tonglin... When you feel hurt, confused, lonely, or sad, breathe into your pain, feel it, be with it, then breathe out an image of clarity, light, and a blessing. This alone will start to change your life.

First, I took several months to go through the Psalms, summarizing each one. That enabled me to begin praying through the Psalms regularly, getting through all of them several times a year.27 The second thing I did was always to put in a time of meditation as a transitional discipline between my Bible reading and my time of prayer. Third, I did all I could to pray morning and evening rather than only in the morning. Fourth, I began praying with greater expectation.

The human mind has absolute freedom within its true nature. You can attain your freedom intuitively. Do not work for freedom, rather allow the practice itself to be liberation. When you wish to rest, move your body slowly and stand up quietly. Practice this meditation in the morning or in the evening, or at any leisure time during the day. You will soon realize that your mental burdens are dropping away one by one, and that you are gaining an intuitive power hitherto unnoticed.

Tell her about the screaming," Janelle said. "Because I can't." "The screaming?" Stevie repeated. "The other morning he started something called 'screaming meditation'," Nate said. "Guess what happens in screaming meditation? Did you guess screaming? For fifteen minutes? Because that's what happens in screaming meditation. Fifteen. Minutes. Outside. At five in the morning. Do you know what happens when someone screams outside at a remote location in the mountains, especially after a...

This is why the Word of God is so essential in the daily, ongoing life of a believer. Because from the minute you close your Bible in the morning, you’re entering a world that’s fighting every truth and teaching it represents. At every turn. And if God’s message is not deep inside you, where you can meditate on it, return to it, and frequently call it back to mind, you won’t be able to discern what’s really true from what may be really intriguing, really alluring, really convincing, but really false. And really defeating.

genuine grit. This was a badass endeavor. I resolved to do it every day. I started getting up a little early each morning and banging out ten minutes, sitting on the floor of our living room with my back up against the couch. When I was on the road, I meditated on the floor of hotel rooms. It didn’t get any easier. Almost immediately upon sitting down, I’d be beset by itches. Then there was the fatigue: a thick ooze, a sludgelike torpor sliding down my forehead. Even when the itches and fatigue lifted, I was left contending

Do you remember those times as a kid when you could hardly sleep on Christmas Eve because you were so excited about opening presents in the morning? That anticipation showed that you had no doubt. We should have an even greater anticipation of Jesus. If you are not “eagerly waiting for Him” (Heb. 9:28), something is off. Ask God to restore hope in your life. Not the kind of “hope” where you vaguely wish something would happen, but the kind of hope that anchors your soul (Heb. 6:19). Meditate on His promises and pray for faith.

When you first rise in the morning tell yourself: I will encounter busybodies, ingrates, egomaniacs, liars, the jealous and cranks. They are all stricken with these afflictions because they don’t know the difference between good and evil. Because I have understood the beauty of good and the ugliness of evil, I know that these wrong-doers are still akin to me … and that none can do me harm, or implicate me in ugliness—nor can I be angry at my relatives or hate them. For we are made for cooperation.” —MARCUS AURELIUS, MEDITATIONS, 2.1

In the morning, when you rise unwillingly, let this thought be present: I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie under the blankets and keep myself warm? But this is more pleasant. Do you exist then to take your pleasure, and not at all for action or exertion?

When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own—not of the same blood or birth, but the same mind, and possessing a share of the divine.

O Light Invisible, we praise Thee! Too bright for mortal vision. O Greater Light, we praise Thee for the less; The eastern light our spires touch at morning, The light that slants upon our western doors at evening, The twilight over stagnant pools at batflight, Moon light and star light, owl and moth light, Glow-worm glowlight on a grassblade. O Light Invisible, we worship Thee! We thank Thee for the light that we have kindled, The light of altar and of sanctuary; Small lights of those who meditate at midnight And lights directed through the coloured panes of windows And light reflected from the polished stone, The gilded carven wood, the coloured fresco. Our gaze is submarine, our eyes look upward And see the light that fractures through unquiet water. We see the light but see not whence it comes. O Light Invisible, we glorify Thee!

One Sufi mystic who had remained happy his whole life—no one had ever seen him unhappy—he was always laughing. He was laughter, his whole being was a perfume of celebration. In his old age, when he was dying—he was on his deathbed, and still enjoying death, laughing hilariously—a disciple asked, “You puzzle us. Now you are dying. Why are you laughing? What is there funny about it? We are feeling so sad. We wanted to ask you many times in your life why you are never sad. But now, confronting death, at least one should be sad. You are still laughing! How are you managing it?” And the old man said, “It is a simple clue. I had asked my master. I had gone to my master as a young man; I was only seventeen, and already miserable. And my master was old, seventy, and he was sitting under a tree, laughing for no reason at all. There was nobody else, nothing had happened, nobody had cracked a joke or anything. And he was simply laughing, holding his belly. And I asked him, ‘What is the matter with you? Are you mad or something?’ “He said, ‘One day I was also as sad as you are. Then it dawned on me that it is my choice, it is my life. Since that day, every morning when I get up, the first thing I decide is, before I open my eyes, I say to myself, “Abdullah”—that was his name—‘what do you want? Misery? Blissfulness? What are you going to choose today? And it happens that I always choose blissfulness.’” It is a choice. Try it. The first moment in the morning when you become aware that sleep has left, ask yourself, “Abdullah, another day! What is your idea? Do you choose misery or blissfulness?” And who would choose misery? And why? It is so unnatural—unless one feels blissful in misery, but then too you are choosing bliss, not misery.

I was 9 years old when I had my first glimpse of wholeness. It was early Christmas morning and I was standing in my pajamas in the living room and looked out of the large windows. Outside the white snow flakes silently singled down toward a snowclad landscape. Suddenly I was filled with a feeling of being one with the slowly dancing snowflakes, one with the silent landscape. I did not understand then that this was my first taste of meditation, but it created a deep thirst and a longing in my heart to return to this natural and effortless experience of being one with the Whole.

My meditation objective is to be calmer and to assist with my practice in aikido and krav maga. I generally sit between 10 and 20 minutes every day in the morning. What I have found is that if a meditation method works for you, then use it. I have seen some other styles of practice that I have initially thought nonsense, such as focusing on dolphin sounds, Indian shaman chanting, and so on. But if at the end of the day it works for you…then it works.

Here’s how to get started: 1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap. It’s important not to fidget when you meditate—that’s the physical foundation of self-control. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This simple act of staying still is part of what makes meditation willpower training effective. You’re learning not to automatically follow every single impulse that your brain and body produce. 2. Turn your attention to the breath. Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). Begin to notice your breathing. Silently say in your mind “inhale” as you breathe in and “exhale” as you breathe out. When you notice your mind wandering (and it will), just bring it back to the breath. This practice of coming back to the breath, again and again, kicks the prefrontal cortex into high gear and quiets the stress and craving centers of your brain . 3. Notice how it feels to breathe, and notice how the mind wanders. After a few minutes, drop the labels “inhale/exhale.” Try focusing on just the feeling of breathing. You might notice the sensations of the breath flowing in and out of your nose and mouth. You might sense the belly or chest expanding as you breathe in, and deflating as you breathe out. Your mind might wander a bit more without the labeling. Just as before, when you notice yourself thinking about something else, bring your attention back to the breath. If you need help refocusing, bring yourself back to the breath by saying “inhale” and “exhale” for a few rounds. This part of the practice trains self-awareness along with self-control. Start with five minutes a day. When this becomes a habit, try ten to fifteen minutes a day. If that starts to feel like a burden, bring it back down to five. A short practice that you do every day is better than a long practice you keep putting off to tomorrow. It may help you to pick a specific time that you will meditate every day, like right before your morning shower. If this is impossible, staying flexible will help you fit it in when you can.

There are four independent brain circuits that influence our lasting well-being, Davidson explained. The first is “our ability to maintain positive states.” It makes sense that the ability to maintain positive states or positive emotions would directly impact one’s ability to experience happiness. These two great spiritual leaders were saying that the fastest way to this state is to start with love and compassion. The second circuit is responsible for “our ability to recover from negative states.” What was most fascinating to me was that these circuits were totally independent. One could be good at maintaining positive states but easily fall into an abyss of a negative state from which one had a hard time recovering. That explained a lot in my life. The third circuit, also independent but essential to the others, is “our ability to focus and avoid mind-wandering.” This of course was the circuit that so much of meditation exists to develop. Whether it was focusing on one’s breath, or a mantra, or the analytic meditation that the Dalai Lama did each morning, this ability to focus one’s attention was fundamental. The fourth and final circuit is “our ability to be generous.” That was amazing to me: that we had an entire brain circuit, one of four, devoted to generosity. It is no wonder that our brains feel so good when we help others or are helped by others, or even witness others being helped, which Ekman had described as the elevation that is one dimension of joy. There was strong and compelling research that we come factory equipped for cooperation, compassion, and generosity.

Meditation is not words, a mantram, or self hypnosis, the drug of illusions. It must happen without your volition. It must take place in the quiet stillness of the night, when you are suddenly awake and see that the brain is quiet and there is a peculiar quality of meditation going on. It must take place as silently as a snake among the tall grass, green in the fresh morning light. It must take place in the deep recesses of the brain. Meditation is not an achievement. There is no method, system or practice. Meditation begins with the ending of comparison, the ending of the becoming or not becoming. As the bee whispers among the leaves so the whispering of meditation is action.

Morning Meditation I used to rise early in meditation, As the ancient saints and mystics, Looking for peace, bliss, and ecstasy. Now I awake as the sun rises. I lie beside her, Her head and the tops of her shoulders Revealed from the top of the covers Where we lay. Her face shines, As the sun rolls through the bedroom Curtains and leave her with a mandorla As if she were the subject of iconography. I lay in silence as I meditate on the artistry Of freckles that are perfectly dotted On her face and shoulders. I venerate the delicate curvature Of her lips and nose. Her eyes closed, Veiled by a composition of lashes That shroud the green mystery underneath. As her hair lays dark and graceful Across the pillows in front of me, I lay in adoration, and know there are none like her. Moses was not even shown God's face, Yet she has done me one better.

Shawn Achor’s five happy habits:   Every morning write down three new things you’re grateful for. Journal for two minutes a day about a positive experience from the past 24 hours. Meditate daily for a few minutes. At the start of every day, write an email to someone praising or thanking them. Get fifteen minutes of simple cardio exercise a day.

Every time I am shown to an old, dimly lit, and, I would add, impeccably clean toilet in a Nara or Kyoto temple, I am impressed with the singular virtues of Japanese architecture. The parlor may have its charms, but the Japanese toilet truly is a place of spiritual repose. It always stands apart from the main building, at the end of a corridor, in a grove fragrant with leaves and moss. No words can describe that sensation as one sits in the dim light, basking in the faint glow reflected from the shoji, lost in meditation or gazing out at the garden. The novelist Natsume Soseki counted his morning trips to the toilet a great pleasure, ‘a physiological delight’ he called it. And surely there could be no better place to savor this pleasure than a Japanese toilet where, surrounded by tranquil walls and finely grained wood, one looks out upon blue skies and green leaves.

Affirmations work for anyone striving for self-acceptance. Although I had for years been interested in therapeutic modes of healing and self-help, affirmations always seemed to me a bit corny. My sister, who was then working as a therapist in the field of chemical dependency, encouraged me to give affirmations a try to see if I would experience any concrete changes in my outlook. I wrote affirmations relevant to my daily life and began to repeat them in the morning as part of my daily meditations. At the top of my list was the declaration: "I'm breaking with old patterns and moving forward with my life." I not only found them to be a tremendous energy boost--a way to kick off the day by my accentuating the positive--I also found it useful to repeat them during the day if I felt particularly stressed or was falling into the abyss of negative thinking. Affirmations helped restore my emotional equilibrium.

Each morning, write down three things you’re grateful for. Not the same three every day; find three new things to write about. That trains your brain to search your circumstances and hunt for the positive. Journal for two minutes a day about one positive experience you’ve had over the past twenty-four hours. Write down every detail you can remember; this causes your brain to literally reexperience the experience, which doubles its positive impact. Meditate daily. Nothing fancy; just stop all activity, relax, and watch your breath go in and out for two minutes. This trains your brain to focus where you want it to, and not get distracted by negativity in your environment. Do a random act of kindness over the course of each day. To make this simple, Shawn often recommends a specific act of kindness: at the start of each day, take two minutes to write an email to someone you know praising them or thanking them for something they did. Exercise for fifteen minutes daily. Simple cardio, even a brisk walk, has a powerful antidepressant impact, in many cases stronger (and more long-lasting) than an actual antidepressant!

Inside every human being is an ocean of pure, vibrant consciousness. When you “transcend” in Transcendental Meditation, you dive down into that ocean of pure consciousness. You splash into it. And it’s bliss. You can vibrate with this bliss. Experiencing pure consciousness enlivens it, expands it. It starts to unfold and grow. If you have a golf-ball-sized consciousness, when you read a book, you’ll have a golf-ball-sized understanding; when you look out a window, a golf-ball-sized awareness; when you wake up in the morning, a golf-ball-sized wakefulness; and as you go about your day, a golf-ball-sized inner happiness. But if you can expand that consciousness, make it grow, then when you read that book, you’ll have more understanding; when you look out, more awareness; when you wake up, more wakefulness; and as you go about your day, more inner happiness. You can catch ideas at a deeper level. And creativity really flows. It makes life more like a fantastic game.

There is a bench in the back of my garden shaded by Virginia creeper, climbing roses, and a white pine where I sit early in the morning and watch the action. Light blue bells of a dwarf campanula drift over the rock garden just before my eyes. Behind it, a three-foot stand of aconite is flowering now, each dark blue cowl-like corolla bowed for worship or intrigue: thus its common name, monkshood. Next to the aconite, black madonna lilies with their seductive Easter scent are just coming into bloom. At the back of the garden, a hollow log, used in its glory days for a base to split kindling, now spills white cascade petunias and lobelia. I can't get enough of watching the bees and trying to imagine how they experience the abundance of, say, a blue campanula blosssom, the dizzy light pulsing, every fiber of being immersed in the flower. ... Last night, after a day in the garden, I asked Robin to explain (again) photosynthesis to me. I can't take in this business of _eating light_ and turning it into stem and thorn and flower... I would not call this meditation, sitting in the back garden. Maybe I would call it eating light. Mystical traditions recognize two kinds of practice: _apophatic mysticism_, which is the dark surrender of Zen, the Via Negativa of John of the Cross, and _kataphatic mysticism_, less well defined: an openhearted surrender to the beauty of creation. Maybe Francis of Assissi was, on the whole, a kataphatic mystic, as was Thérèse of Lisieux in her exuberant momemnts: but the fact is, kataphatic mysticism has low status in religious circles. Francis and Thérèse were made, really made, any mother superior will let you know, in the dark nights of their lives: no more of this throwing off your clothes and singing songs and babbling about the shelter of God's arms. When I was twelve and had my first menstrual period, my grandmother took me aside and said, 'Now your childhood is over. You will never really be happy again.' That is pretty much how some spiritual directors treat the transition from kataphatic to apophatic mysticism. But, I'm sorry, I'm going to sit here every day the sun shines and eat this light. Hung in the bell of desire.

I am just like you. My immediate response to most situations is with reactions of attachment, defensiveness, judgment, control, and analysis. I am better at calculating than contemplating. Let’s admit that we all start there. The False Self seems to have the “first gaze” at almost everything. The first gaze is seldom compassionate. It is too busy weighing and feeling itself: “How will this affect me?” or “How can I get back in control of this situation?” This leads us to an implosion, a self-preoccupation that cannot enter into communion with the other or the moment. In other words, we first feel our feelings before we can relate to the situation and emotion of the other. Only after God has taught us how to live “undefended,” can we immediately stand with and for the other, and in the present moment. It takes lots of practice. On my better days, when I am “open, undefended, and immediately present,” as Gerald May says, I can sometimes begin with a contemplative mind and heart. Often I can get there later and even end there, but it is usually a second gaze. The True Self seems to always be ridden and blinded by the defensive needs of the False Self. It is an hour-by-hour battle, at least for me. I can see why all spiritual traditions insist on daily prayer, in fact, morning, midday, evening, and before we go to bed, too! Otherwise, I can assume that I am back in the cruise control of small and personal self-interest, the pitiable and fragile “Richard self.

Regret empties anticipation, flattens dreams, and suffocates hope, because regret is a form of self-punishment. Whereas hindsight helps us learn from the past, regret beats us up with the past. So for one entire day (or go for forty), I invite you to fast regret. Do not feed it. Do not give it space. Let it go: God’s mercies are “new every morning” (Lamentations 3:23). And meditate on Jesus’ glorious promise from Revelation 21:5: “I am making everything new!

The devil delights in reminding us daily of all our mistakes from the past. On Monday he reminds us of Saturday and Sunday’s failures; on Tuesday he reminds us of sins committed on Monday, and so on. One morning I was spending my time with the Lord, thinking about my problems and all the areas in which I had failed, when suddenly the Lord spoke to my heart: “Joyce, are you going to fellowship with Me or with your problems?” It is our fellowship with God that helps and strengthens us to overcome our problems. We are strengthened through our union with Him. If we spend our time with God fellowshipping with our mistakes from yesterday, we never receive strength to overcome them today. Meditating on all of our faults and failures weakens us, but meditating on God’s grace and willingness to forgive strengthens us: For by the death He died, He died to sin [ending His relation to it] once for all; and the life that He lives, He is living to God [in unbroken fellowship with Him]. Even so consider yourselves also dead to sin and your relation to it broken, but alive to God [living in unbroken fellowship with Him] in Christ Jesus. (Romans 6:10-11, emphasis mine) Our

In the morning when thou risest unwillingly, let this thought be present,—I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm?—But this is more pleasant.—Dost thou exist then to take thy pleasure, and not at all for action or exertion? Dost thou not see the little plants, the little birds, the ants, the spiders, the bees working together to put in order their several parts of the universe? And art thou unwilling to do the work of a human being, and dost thou not make haste to do that which is according to thy nature?

The brown autumn came. Out of doors, it brought to the fields the prodigality of the golden harvest, —to the forest, revelations of light,⁠—and to the sky, the sharp air, the morning mist, the red clouds at evening. Within doors, the sense of seclusion, the stillness of closed and curtained windows, musings by the fireside, books, friends, conversation, and the long, meditative evenings. To the farmer, it brought surcease of toil,⁠—to the scholar, that sweet delirium of the brain which changes toil to pleasure. It brought the wild duck back to the reedy marshes of the south; it brought the wild song back to the fervid brain of the poet. Without, the village street was paved with gold; the river ran red with the reflection of the leaves. Within, the faces of friends brightened the gloomy walls; the returning footsteps of the long-absent gladdened the threshold; and all the sweet amenities of social life again resumed their interrupted reign.

She means," Nate said, turning away from the books, "That David has gone full weird." "He was always that way<' Janelle said in a low voice. "Yeah, but now he's completed his journey. Our little caterpillar has turned into a freaky butterfly." "Tell her about the screaming," Janelle said. "Because I can't." "The screaming? Stevie repeated. "The other morning he started something called 'screaming meditation'," Nate said. "Guess what happens in screaming meditation? Did you guess screaming? For fifteen minutes? Because that's what happens in screaming meditation. Fifteen. Minutes. Outside. At five in the morning. Do you know what happens when someone screams outside for fifteen minutes at five in the morning at a remote location in the mountains, especially after a . . ." The implied dot dot dot was "student dies in a terrible accident or maybe murder and another one goes missing." "When security got to him he claimed it was his new religion and that it is something he needs to do every morning now as a way to talk to the sun." So this is what Edward King had been referring to. "Sometimes," Nate went on, tapping the books into place so that the spines lined up perfectly, "he sleeps on the roof. Or somewhere else. Sometimes the green." "Naked," Janelle added. "He sleeps on the green naked." "Or in classrooms," Nate said. "Someone said they went into differential equations and he was asleep in the corner of the room under a Pokémon comforter." "Your boy has not been well," Janelle said.

When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own—not of the same blood or birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands, and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are obstructions.

Morning routines vary wildly for these high achievers. Some wake up at 4:00 A.M. without fail. Others arise when their body says it’s time, prioritizing their eight hours of rest. Some hit the gym immediately upon waking, while others spend this valuable time in quiet reflection, in meditation, journaling, writing, or immersed in a creative pursuit. But there is one thing that none of these people do. None of them meet the day by unconsciously reacting to their environment. They don’t arise hurried or rushed. They’re not flipping on the news or reaching impulsively for their phone to check e-mail or Instagram. In a word, they’re not distracting themselves with matters inconsequential. Instead, they honor this time. They take it seriously. They meet it with mindful intention.

Since true life and sustenance are found in the presence of God, we must regularly drink deeply from the river of his delights. In our weariness, though, we often seek life from entertainment, empty friendships and ceaseless activity, which all fail to bring life. So many of our “recreational” activities fail to re-create the inner resources of our soul to face the challenges of each day. Like the Israelites before us, we forsake the river of God’s presence and hew out empty cisterns that do not hold water to satisfy our thirsts (Jer 2:13). Will we satisfy our soul at the fountain of living waters? Or will we hew out cisterns of putrid water that do not satisfy? The rivers of life flowing from the presence of God in Eden beckon us to the satisfaction and re-creation of these refreshing waters that are only found in the presence of God. We sacrifice for what satisfies. The soul-satisfying riches in the presence of God propel us out of our comfort zones, calling us out of the warm confines of our beds to our knees in early-morning prayer and meditation on God’s Word. Only these soul-satisfying riches can sustain us in the rigors of God’s calling on our lives as we move out to proclaim his name to the nations across the street and across the globe. A heart for mission grows out of a soul that finds satisfaction in God’s presence, the riches of which can be seen in the imagery of Eden.

प्रातः स्मरामि हृदि संस्फुरदात्मतत्त्वं सच्चित्सुखं परमहंसगतिं तुरीयम् । यत्स्वप्नजागरसुषुप्तिमवैति नित्यं तद्ब्रह्म निष्कलमहं न च भूतसङ्घः ॥१॥ prātaḥ smarāmi hṛdi saṃsphuradātmatattvaṃ saccitsukhaṃ paramahaṃsagatiṃ turīyam | yatsvapnajāgarasuṣuptimavaiti nityaṃ tadbrahma niṣkalamahaṃ na ca bhūtasaṅghaḥ ||1|| ~ At dawn, I meditate in my heart on the truth of the radiant inner Self. This true Self is Pure Being, Awareness, and Joy, the transcendent goal of the great sages. The eternal witness of the waking, dream and deep sleep states. I am more than my body, mind and emotions, I am that undivided Spirit. At dawn, I worship the true Self that is beyond the reach of mind and speech, By whose grace, speech is even made possible, This Self is described in the scriptures as “Not this, Not this”. It is called the God of the Gods, It is unborn, undying, one with the All. At dawn, I salute the true Self that is beyond all darkness, brilliant as the sun, The infinite, eternal reality, the highest. On whom this whole universe of infinite forms is superimposed. It is like a snake on a rope. The snake seems so real, but when you pick it up, it’s just a rope. This world is ever-changing, fleeting, but this eternal Light is real and everlasting. Who recites in the early morning these three sacred Slokas, which are the ornaments of the three worlds, obtains the Supreme Abode. ~ Adi Shankara (8th century)

We must give up many things to which we are addicted, considering them to be good. Otherwise, courage will vanish, which should continually test itself. Greatness of soul will be lost, which can’t stand out unless it disdains as petty what the mob regards as most desirable. —SENECA, MORAL LETTERS, 74.12b–13 What we consider to be harmless indulgences can easily become full-blown addictions. We start with coffee in the morning, and soon enough we can’t start the day without it. We check our email because it’s part of our job, and soon enough we feel the phantom buzz of the phone in our pocket every few seconds. Soon enough, these harmless habits are running our lives. The little compulsions and drives we have not only chip away at our freedom and sovereignty, they cloud our clarity. We think we’re in control—but are we really? As one addict put it, addiction is when we’ve “lost the freedom to abstain.” Let us reclaim that freedom. What that addiction is for you can vary: Soda? Drugs? Complaining? Gossip? The Internet? Biting your nails? But you must reclaim the ability to abstain because within it is your clarity and self-control.

When it’s hard to get out of bed in the morning, remind yourself: I am rising to resume my life’s work. How can I be unhappy when I have another opportunity to do what I was born to do? But it’s so comfortable here. Were you born for this—lying in bed under a warm blanket? Life is meant for action and exertion. Consider the ants, bees, and birds, working to bring order to their corners of the universe. Are you unwilling to do the work of a human being? But I worked yesterday; today I need to rest. Rest is for recharging, not for indulgence. Take only what is sufficient for your health and vitality. Too much rest—like too much food or drink—defeats its purpose, weakening the body and dulling the spirit. But I should love and care for myself. If you truly love yourself, love your nature and your vocation. Those who love their work become so absorbed in it, they don’t even think of stopping. Do you love your work the way a dancer loves dancing and a painter loves painting? If not, why is your work less important to you than theirs is to them?

ENVIRONMENT FOR MEDITATION Those of you who can afford it will do better to have a room for this practice alone. Do not sleep in that room, it must be kept holy. You must not enter the room until you have bathed, and are perfectly clean in body and mind. Place flowers in that room always; they are the best surroundings for a Yogi; also pictures that are pleasing. Burn incense morning and evening. Have no quarrelling, nor anger, nor unholy thought in that room. Only allow those persons to enter it who are of the same thought as you. Then gradually there will be an atmosphere of holiness in the room, so that when you are miserable, sorrowful, doubtful, or your mind is disturbed, the very fact of entering that room will make you calm. This was the idea of the temple and the church, and in some temples and churches you will find it even now, but in the majority of them the very idea has been lost. The idea is that by keeping holy vibrations there the place becomes and remains illumined. Those who cannot afford to have a room set apart can practise anywhere they

This is because the outcomes of life are not governed by passion; they are governed by principle. You may not think what you did this morning was important, but it was. You may not think that the little things add up, but they do. Consider the age-old brainteaser: Would you rather have $1 million in hand today or a penny that doubles in value every day for the next month? The $1 million right now sounds great, but after a 31-day month, that one penny would be worth over $10 million. Making big, sweeping changes is not difficult because we are flawed, incompetent beings. It’s difficult because we are not meant to live outside of our comfort zones. If you want to change your life, you need to make tiny, nearly undetectable decisions every hour of every day until those choices are habituated. Then you’ll just continue to do them. If you want to spend less time on your phone, deny yourself the chance to check it one time today. If you want to eat healthier, drink half a cup of water today. If you want to sleep more, go to bed 10 minutes earlier tonight than you did last night. If you want to exercise more, do it now for just 10 minutes. If you want to read, read one page. If you want to meditate, do so for 30 seconds. Then keep doing those things. Do them every single day. You’ll get used to not checking your phone. You’ll want more water, and you’ll drink more water. You’ll run for 10 minutes, and you won’t feel like you have to stop, so you won’t. You’ll read one page, grow interested, and read another. At our most instinctive, physiological level, “change” translates to something dangerous and potentially life-threatening. No wonder why we build our own cages and stay in them, even though there’s no lock on the door. Trying to shock yourself into a new life isn’t going to work, and that’s why it hasn’t yet.

DECEMBER 31 Honor the Ending “How was your trip?” a friend asked, as my trip drew to a close. I thought for a moment, then the answer came easily. “It had its ups and downs,” I said. “There were times I felt exhilarated and sure I was on track. Other days I felt lost. Confused. I’d fall into bed at night certain that this whole trip was a mistake and a waste. But I’d wake up in the morning, something would happen, and I’d see how I’d been guided all along.” The journey of a year is drawing to a close. Cherish the moments, all of them, even the ups and downs. Cherish the places you’ve visited, the people you’ve seen. Say good-bye to those whose journeys have called them someplace else. Know you can always call them back by thinking loving thoughts. Know all those you love will be there for you when you need them most. Honor the lessons you’ve learned, and the people who helped you learn them. Honor the journey your soul mapped out for you. Trust all the places you’ve been. Make a scrapbook in your heart to help you remember. Look back for a moment. Reflect in peace. Then let this year draw to a close. All parts of the journey are sacred and holy. You’ve learned that by now. Take time to honor this ending—though it’s never really the end. Go to sleep tonight. When you wake up tomorrow a new adventure will begin. Remember the words you were told when this last adventure began, the words whispered quietly to your heart: Let the journey unfold. Let it be magical. The way has been prepared. People will be expecting you.

BEGIN the morning by saying to thyself, I shall meet with the busy-body, the ungrateful, arrogant, deceitful, envious, unsocial. All these things happen to them by reason of their ignorance of what is good and evil. But I who have seen the nature of the good that it is beautiful, and of the bad that it is ugly, and the nature of him who does wrong, that it is akin to me, not only of the same blood or seed, but that it participates in the same intelligence and the same portion of the divinity, I can neither be injured by any of them, for no one can fix on me what is ugly, nor can I be angry with my kinsman, nor hate him, For we are made for co-operation, like feet, like hands, like eyelids, like the rows of the upper and lower teeth. To act against one another then is contrary to nature; and it is acting against one another to be vexed and to turn away.

ESTABLISHING A DAILY MEDITATION First select a suitable space for your regular meditation. It can be wherever you can sit easily with minimal disturbance: a corner of your bedroom or any other quiet spot in your home. Place a meditation cushion or chair there for your use. Arrange what is around so that you are reminded of your meditative purpose, so that it feels like a sacred and peaceful space. You may wish to make a simple altar with a flower or sacred image, or place your favorite spiritual books there for a few moments of inspiring reading. Let yourself enjoy creating this space for yourself. Then select a regular time for practice that suits your schedule and temperament. If you are a morning person, experiment with a sitting before breakfast. If evening fits your temperament or schedule better, try that first. Begin with sitting ten or twenty minutes at a time. Later you can sit longer or more frequently. Daily meditation can become like bathing or toothbrushing. It can bring a regular cleansing and calming to your heart and mind. Find a posture on the chair or cushion in which you can easily sit erect without being rigid. Let your body be firmly planted on the earth, your hands resting easily, your heart soft, your eyes closed gently. At first feel your body and consciously soften any obvious tension. Let go of any habitual thoughts or plans. Bring your attention to feel the sensations of your breathing. Take a few deep breaths to sense where you can feel the breath most easily, as coolness or tingling in the nostrils or throat, as movement of the chest, or rise and fall of the belly. Then let your breath be natural. Feel the sensations of your natural breathing very carefully, relaxing into each breath as you feel it, noticing how the soft sensations of breathing come and go with the changing breath. After a few breaths your mind will probably wander. When you notice this, no matter how long or short a time you have been away, simply come back to the next breath. Before you return, you can mindfully acknowledge where you have gone with a soft word in the back of your mind, such as “thinking,” “wandering,” “hearing,” “itching.” After softly and silently naming to yourself where your attention has been, gently and directly return to feel the next breath. Later on in your meditation you will be able to work with the places your mind wanders to, but for initial training, one word of acknowledgment and a simple return to the breath is best. As you sit, let the breath change rhythms naturally, allowing it to be short, long, fast, slow, rough, or easy. Calm yourself by relaxing into the breath. When your breath becomes soft, let your attention become gentle and careful, as soft as the breath itself. Like training a puppy, gently bring yourself back a thousand times. Over weeks and months of this practice you will gradually learn to calm and center yourself using the breath. There will be many cycles in this process, stormy days alternating with clear days. Just stay with it. As you do, listening deeply, you will find the breath helping to connect and quiet your whole body and mind. Working with the breath is an excellent foundation for the other meditations presented in this book. After developing some calm and skills, and connecting with your breath, you can then extend your range of meditation to include healing and awareness of all the levels of your body and mind. You will discover how awareness of your breath can serve as a steady basis for all you do.

In this country faith is absolute and universal. The choice, if there is a choice, is made at birth. Everyone believes. For these people, God is a near neighbour. I thought of Sundays at home when I was a child, buttoned up in an uncomfortable tweed jacket and forced to go to Sunday communion. I remember mouthing the hymns without really singing, peering between my fingers at the rest of the congregation when I was supposed to be praying, twisting in my seat during the sermon, aching with impatience for the whole boring ritual to be over. I can’t remember when I last went to church. I must have been since Mary and I were married but I can’t remember when. I don’t know anyone who does go to church now. It’s extraordinary, isn’t it? I know I live amongst scientists and civil servants, and Mary’s friends are all bankers or economists, so perhaps we are not typical. You still see people coming out of church on Sunday morning, chatting on the steps, shaking hands with the vicar, as you drive past on your way to get the Sunday papers, relieved you are too old now to be told to go. But no one I know goes any more. We never talk about it. We never think about it. I cannot easily remember the words of the Lord’s Prayer. We have moved on from religion. Instead of going to church, which would never occur to us, Mary and I go to Tesco together on Sundays. At least, that is what we did when she still lived in London. We never have time to shop during the week and Saturdays are too busy. But on Sunday our local Tesco is just quiet enough to get round without being hit in the ankles all the time by other people’s shopping carts. We take our time wheeling the shopping cart around the vast cavern, goggling at the flatscreen TVs we cannot afford, occasionally tossing some minor luxury into the trolley that we can afford but not justify. I suppose shopping in Tesco on Sunday morning is in itself a sort of meditative experience: in some way a shared moment with the hundreds of other shoppers all wheeling their shopping carts, and a shared moment with Mary, come to that. Most of the people I see shopping on Sunday morning have that peaceful, dreamy expression on their faces that I know is on ours. That is our Sunday ritual. Now, I am in a different country, with a different woman by my side. But I feel as if I am in more than just a different country; I am in another world, a world where faith and prayer are instinctive and universal, where not to pray, not to be able to pray, is an affliction worse than blindness, where disconnection from God is worse than losing a limb.