Meditation for Peace

I have been writing a lot about grief, suffering and pain lately - reflecting on what is happening in the world, so I thought I would leave you with this precious Meditation for practicing peace - bringing peace into your personal life and sending it out into the world - before I leave for a 2 week training.

We will be using Kapota Mudra for this meditation. Kapota means "Dove" in Sanskrit, and the Dove is the symbol of peace. It is used for cultivating "Ahimsa", the practice of non-violence.

First come to a comfortable seat. This could be Sukhasana (easy pose) or you can sit in a chair with your spine straight and your feet on the floor. Place your hands in Kapota mudra. This mudra is very similar to Anjali mudra - Take prayer hands in front of the heart, but separate the knuckles away from each other so there is space between the hands. Keep the fingertips touching and thumbs resting side by side. (See photo).

Close your eyes and ground down through your sit bones. Take a few cleansing breaths to lengthen your spine and relax your shoulders down. Let your elbows relax at your sides. Begin to deepen your breath, breathing in fully through your nose, and exhaling slowly through your nose. Notice the simple rise and fall of your belly and chest as you breathe.

Now bring an image of something peaceful & soothing to your mind. It could be an image from nature, such as a snow covered mountain, water rushing over rocks, the lap of ocean waves against the shoreline, leaves blowing in the trees or clouds in the sky, or perhaps the a dove cooing softly.

Sit with this image for a few breaths and notice how you feel. If your thoughts drift or become disturbed, imagine your thoughts like those leaves in the trees or clouds in the sky and let them drift by. Just notice them, and let them go. Come back to your breath. Breathe in: I AM Breathe out: PEACE Now, Imagine breathing white light into your body through the crown of your head. Imagine this white light filling your heart. Watch this light expand throughout your body and down to your feet as you continue to breath for 5 more breaths. Breathe in: I AM Breathe out: PEACE Now, Bring to mind someone in your life who can use some peace right now, and imagine sending this white light of peace to them for 5 breaths. Breathe in: PEACE Breathe out: BE WITH YOU.

Now, Imagine sending this beautiful white light of peace from your heart out to the world for 5 more breaths. Breathe in: PEACE Breathe out: BE WITH ALL. On your next breath, say these words to yourself, "Om Shanti, Shanti, Shanti". May all beings experience peace. Open your eyes and sit quietly. Peace be with you.

Namaste.