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Meditation

People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.

— Marcus Aurelius

Thrive Global Signature Protocol

Come Into the Present Moment

To be in the present moment

(Preferably done with closed eyes, but can be done with eyes open)


  1. Simply become aware of the rising and the falling of your breath (3 breaths)

  2. Now allow yourself to receive the breath. Don't take the breath in, receive it. (Realize the breath is a gift. We have done nothing to earn our breath). So we receive it and then let go of it. (The breath is the perfect metaphor for life: we have to let go - create space - in order to receive).(3 breaths)

  3. We now feel the wave of the breath throughout our whole body. When our breath moves, our whole body moves. We can feel this as a wave. (3 breaths) (We may need to adjust our body position to experience this - in other words it is more difficult if we are slumping or have our legs crossed.) (Can be done at anytime during the day as a mini-break).

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Thrive Global Signature Protocol

Nature Protocol

To recover and regenerate

(Studies have shown that being in nature is the best way to recover and regenerate. However, if you can’t be in nature, even at your desk you can imagine yourself being in nature and have a picture of nature that resonates with you.)

(5 - 10 seconds between each step)


  1. Close your eyes and picture your favorite scene from nature -- a lake, a forest, a mountaintop, the sky, the ocean, etc.

  2. Imagine yourself fully present in the scene. You can be sitting, standing, lying down comfortably, or walking.

  3. Absorb this scene into your being. (The stillness of the lake, the soft power of the ocean, the magnificence of the mountains.)

  4. Breathe in the perfumes that surround you. (The smell of the trees, the flowers, the sea.)

  5. Breathe in the fresh air and fill your body with oxygen.

  6. Watch the pattern of your breathing slow down as you truly relax.

  7. You can now return to life with a more relaxed focus.

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Meditation

Realize that meditation can happen anyway, anywhere, with your eyes open or closed -- standing up, sitting down, lying down, in line at a grocery store, stuck in traffic. Though,

if you are meditating when you're stuck in traffic, keep your eyes open!

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Meditation

Even a minute or two of meditation can be beneficial.

With one conscious breath our whole body can relax and we can move from "fight or flight" into a relaxation response.

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Meditation

The next time you are walking somewhere, try making it a meditation:

be aware of your breath, be aware of the way your feet touch the ground, be aware of our posture, and be aware of the way you're holding your head.

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Meditation

There is no right or wrong way of meditating. There is only meditating.

So let go of any pre-conceived notions of what meditating should or shouldn't be.

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Meditation

Practice meditation with your co-workers, with your partner, or even with your child.

It's a perfect way to come into harmony - with yourself, with who you are with, and with your environment.

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Meditation

It's helpful to designate a meditation space in your home, one spot that your mind associates with peace.

It may be an empty space, or it may have a meaningful object or two that bring you joy and calm.

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Meditation

Try meditating in different environments - in nature, in your office, in a sacred environment like a church or a temple or a mosque. Or even in a noisy environment like an airport or train station.

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Meditation

To augment your meditation practice, you can develop a sacred word, sometimes called a mantra, that has significant meaning for you.

It’s a focal point for the mind to latch on to.

Examples are the Sanskrit word “Om (Aum).” Or “peace,” or “love,” or “I am." Feel free to make up your own. Or you can just focus on your breath. If you are practicing Transcendental Meditation, you will be given a specific mantra to practice with.

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Meditation

As you repeat your word, you can bring your attention to the forehead or the center of the head.

As you do so, you can imagine that you are breathing it in through your heart.

For example, breathe in peace, and breathe out peace. Or breathe in peace, and breathe out love. Or breathe in relaxation, and breathe out tension.

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Meditation

Once you’ve done these microsteps, bring this meditative mindset into your daily activities.

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Meditation

The One you are looking for

Is the One who is looking.

by St. Francis of Assisi

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Meditation

I exist as I am, that is enough,

If no other in the world be aware I sit content,

And if each and all be aware I sit content.

One world is aware and by far the largest to me, and that is myself,

And whether I come to my own today or in ten thousand or ten million years,

I can cheerfully take it now, or with equal cheerfulness I can wait.

by Walt Whitman

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Meditation

The whole essence of Zen consists in walking along the razor’s edge of Now-

to be so utterly, so completely present that no problem, no suffering, nothing that is not who you are in your essence, can survive in you.

In the Now, in the absence of time, all your problems dissolve. Suffering needs time; it cannot survive in the Now.

by Eckhart Tolle

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Meditation
  1. At the still point of the turning world. Neither flesh nor fleshless; Neither from nor towards; At the still point, there the dance is, But neither arrest nor movement.

  2. And do not call it fixity.

  3. Where past and future are gathered. Neither movement from nor towards, Neither ascent nor decline.

  4. Except for the point, the still point, There would be no dance, And there is only the dance.

by T. S. Eliot

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