Meditation seems such a natural fit with secular spirituality. And what is "secular" spirituality? I describe it as the goodness of spirit that runs through us all; not dependent on a particular, or any religious belief.

Secular meditation can be practiced without interfering with one's belief system, as it is a way get in touch with those qualities beyond thoughts and thinking.

We say a human is composed of body, mind, spirit. In meditation all aspects are encompassed:

- The body sits still.
- The mind occupies itself with a sound or thought or prayer.
- And in the stillness of body and occupied mind, spirit begins to usher forth in enlivening feelings of joy.

Meditating regularly is like the result of practicing an instrument - the delight comes after time.

And what delight meditation can give. Goodness of spirit emerges, energizing body and mind, bringing forth creativity and the energy to follow through on inspiration.

A Secular Meditation

Sit on a mat with a straight back, or sit up in a chair, feet on the floor. Fold hands in your lap or lay palms up or palms down on your thighs. Close your eyes.

Begin breathing in an even pattern such as counts 1, 2, breathe in; counts 3, 4, breathe out; counts 1, 2, breathe in and continue this pattern throughout your meditation, without actually saying or thinking the counts. The even pattern is the important part. Regular, even breathing is a link that calms the body and mind.

Pick a word or phrase to mentally repeat that you find uplifting. Now, along with your even breathing, think on your chosen words. This keeps your mind busy, and positive words release the flow of spirit into your mind and body.

While sitting so still you may begin to physically heat up. That's okay. Let yourself feel the increased energy coursing through your body.

Let joy emerge in your body and mind and go with the flow. This is what meditation can bring - energized harmony of body, mind, spirit.

After sitting in meditation for the amount of time comfortable for you, whether it is 5 or 30 minutes, think an appreciation for the good in your life, stretch out and go forth peacefully with renewed vigor.

Meditation Instruction
Meditate Anywhere
Interfaith Peace Prayer and Meditation

Article by Susan Helene Kramer; photo credit Stan Schaap

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For offline reading

Meditation for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.

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Meditation for all Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.