The goal of meditation is communing with our dear Creator and Sustainer, no matter what name or language is used. Spirit is spirit and not limited to a particular form. Spirit flows through all atoms, enlivening everything: people, places, things. Meditation is a universal experience for all.

This is a general meditation format for going deeper within the framework of your faith tradition. Adapt as you feel comfortable.

Meditation Outline

1. Choose a place to sit where you will be undisturbed. This could be at home, in a house of worship, outdoors in a garden or park or the beach.

2. Fold your hands in your lap, or place your palms facing down or up on your thighs.

3. Close your eyes.

4. Take a deep inhalation and exhalation to begin. Then relax your breathing into a regular pattern, such as one count to inhale, and one count to exhale. Keep up this rhythmic pattern throughout your meditation without actually saying the counts verbally or mentally.

5. Say an opening prayer in your thoughts, something uplifting and inspiring to put you in a positive frame of mind.

6. Make your individual prayer request at this time, or request peace for all.

7. Slip into the period of quiet reflection on a specific topic you have in mind, or for world peace. After your meditation session write out new ideas that come to mind in a journal for later review.

8. To go deeper into the quiet, listen to the sound of your regular rhythmic breathing, drawing your attention back to it if your mind wanders. Sustain this period of meditation as long as possible and enjoy the deep peace it offers. This is the experience to take back into everyday living. And the more often you meditate and develop this peace, the more this state of being will become an automatic guide when problems or situations arise.

9. Close your meditation with another deep inhalation and exhalation. Open your eyes. Write any insights in your journal. Go forward with your day, fortified and strengthened from your spiritual source within.

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Article by Susan Helene Kramer