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Meditation Articles for Kids



Beginning Steps in Meditation 
by Susan Helene Kramer Shuchi

Description: Description: Description: Description: Susan Kramer

Articles teaching adults about meditation, including prayers for special occasions

1. Basic Sitting Meditation
2. Beginning Steps in Meditation
3. Breath Work in Meditation
4. Combining Mantra with Breathing in Meditation
5. Creating a Personal Place to Meditate
6. Developing Intuition with Meditation
7. Group Meditation Benefits
8. Healing Meditation
9. Keeping a Meditation Journal
10. Make Quiet Time for a Holy Meditation
11. Compassion Development
12. Being Present in Meditation
13. Avoid Temptation by Self Control and Meditation
14. Going from Emotion to Devotion Meditation
15. Each of Us Is a Conscious Soul Meditation
16. Comfort Prayer for Strength in Loss
17. Memorial Service Remembering Prayer
18. Replacing Selfishness Meditation
19. Interfaith Peace Prayer and Meditation
20. Christening or Baptism Prayer and Meditation
21. Meal Prayers and Blessings Saying Grace

22. Art, Music, Writing Meditation
23. Meditating with a Busy Life
24. Meditation on Making Choices for a Heavenly Life
25. Meditation Exercise at Your Desk
26. Make Prayer Beads with Tassels and Pouches
27. World Peace Meditation Daily Cyber Group
28. World Peace Prayers and Affirmations
29. Guided Relaxation Meditation
30. Guided Meditation on Forgiving
31. Tolerance Meditation and Prayer
32. Interfaith Prayer for our Spiritual Leaders
33. Compassion Meditation
34. Prayer in Memory of Pope John Paul II
35. Meditation with Malas or Prayer Beads
36. Friendship Prayer and Guided Meditation
37. Interfaith Meditation and Prayer Celebration
38. Secular Meditation
39. Christ Consciousness Meditation
40. How to Unwind Meditation for Work or School
more articles


1. Basic Sitting Meditation

Article by Susan Helene Kramer Shuchi

This is a meditation of love and appreciation for discovering the eternal joy that communion with the Divine shares with us.

Begin by preparing an altar. Cover the table with a fresh cloth and set out a plant or fresh flowers. Light a candle and some incense if you like. Wash and dress yourself in your yoga-whites or comfortable clothes.

It is handy to have a light blanket to drape around your shoulders if your body starts to cool down from sitting still. If you have a rosary or mala place it on the altar for your meditation practice.

Important: Pick a time to meditate when you will be undisturbed by others.

Facing your altar, sit on a folded blanket or cushion on the carpet, or alternately, sit on a chair with your feet firmly planted on the floor for balance. Either way, sit up straight to keep your attention from going off to sleep.

Close your eyes and begin with a prayer of appreciation for all that you have in your life and to put you in a positive frame of mind.

If you use the rosary or mala do a few rounds then set it aside for the introspective part of your meditation. (The photo shows the way to hold the mala to move each bead ahead one at a time.)

Begin even and regular breathing, for example: one count to breathe in and one count to breathe out, one count to breathe in and one count to breathe out. Continue this pattern without actually saying the counts throughout your meditation.

Breath is the tie between body and mind to counteract stress. When you need to de-stress begin a pattern of even rhythmic breathing and if you can, take a short walk while breathing evenly. Conversely, if you are stressed out physically begin a pattern of even breathing to gently bring your body back to normal.

Take a few minutes to reflect on anything that is bothering you, and consider various solutions for resolution that cause harm to no one and are equitable for all concerned. This period of sitting quietly without outside distractions gives you the precious commodity of time to consider without being rushed. At the end of your meditation write out your new resolves in your meditation journal.

If you have no outer concerns at the time use this session to dwell on a virtue you'd like to develop in yourself to a greater degree. Ask yourself what you need to do to effect this improvement. Being kinder is always a useful place to start self-growth leading to spiritual fulfillment.

Finish your meditation with a short prayer for world peace. Open your eyes, stretch out, record any insights in your meditation journal and go on with your day, refreshed.

2. Beginning Steps in Meditation

Article by Susan Helene Kramer Shuchi

The desire to reclaim one’s inner peace is a reason many people begin to meditate. For others, it is a desire to go within to commune with their Source. Either way, here are some ideas to begin.

To prepare for your meditation practice

At home
set aside a place special place. It doesn’t have to be a whole room. At different times in my life I have used a corner of my bedroom and put a folding screen around the area. I used a pillow for sitting and an upturned carton with a small table cloth cover. Then I placed a vase of flowers, a book of inspiring verse and a candle on my little table. When I was behind my screen, it was a retreat from the cares of the world.

Pick a regular time of day for practice
I like to end my day by sitting quietly, reading an uplifting verse, saying a prayer, and talking over my day with my Higher Self or God or what ever name you have for your Source of wisdom and comfort.

Some easy ways to meditate

Even breathing practice
take a breath in counts 1, 2, then breathe out counts 3, 4; breathe in counts 1, 2, then breathe out counts 3, 4 and continue for about 5 minutes. Follow this even breathing with appreciations for the people in your life and think of at least one way to do another a good turn the next day.

Candle gazing tratak
sit on your cushion facing your little table and do the even breathing while watching the candle flame with half closed eyes; don’t strain. If you feel like it, close your eyes after a few minutes. Finish your tratak with the appreciations described in the previous paragraph.

On the street or at work or school
on a moment’s notice when feeling upset begin your even breathing technique and continue a few rounds till you regain your composure. After some practice, enjoy your growing sense of peace.


3. Breath Work in Meditation

Article by Susan Helene Kramer Shuchi

We need to breathe to live, and by regulating breathing we can calm and center our body and mind when needed.

Instant breathing for stress reduction

Turn your attention to the pattern of your breathing; breathe in and out for the same number of counts. Example: counts 1, 2, breathe in; counts 1, 2, breathe out; counts 1, 2, breathe in and continue.

No one need know you are using this technique, and your body and mind will more quickly become centered.

Breathing in a sitting meditation

Sit up straight on a chair or cushion; hands folded in lap or palms resting on thighs; face forward; eyes closed. Take a deep cleansing breath and let it out like this: counts 1, 2, 3, breathe in; counts 1, 2, 3, breathe out. Now begin an easy and natural pattern of breathing such as counts 1, 2, breathe in; counts 1, 2, breathe out, counts 1, 2, breathe in and continue in the way for the duration of your meditation. To finish your meditation, take another 3 count cleansing breath, stretch out and go on with your activities; refreshed.

Breathing in a relaxation meditation

Lie on your back arms slightly apart from body; feet about 18” apart or however is comfortable; eyes closed. Begin even breathing keeping it as natural as possible. Easily breathe in counts 1, 2; breathe out counts 1, 2; breathe in counts 1, 2, and continue. After you have established the pattern let go of the counting, but keep up the regular breathing. At the end of relaxation meditation take a gentle 3 count cleansing breath in and out, and either take a nap or stretch out and get up.

No matter what time of day, wherever you are, even breathing can be your on-call assistant to recover balance and serenity!

4. Combining Mantra with Breathing in Meditation

Article by Susan Helene Kramer Shuchi

Saying your mantra while controlling your breathing is a good combination for meditation practice.

Repeating your mantra to yourself in your mind, without speaking the words, gives your mind something to concentrate upon. Adding regulated and evenly spaced breathing calms the body and lets the mind think about the mantra.

Regulated natural breathing would be like this, for example: breathe in one count, breathe out one count, breathe in one count and continue this rhythmic pattern without holding your breath.

The two practices work in harmony toward the end result of a calm mind, rested body, and a feeling of harmony that carries over to the period after the meditation.

With daily practice the periods of harmony become ever longer and develop as the normal mode of being.

Harmony in all aspects of living is the early goal of meditation. Once harmony is achieved, our daily actions and reactions spontaneously play out for the best resolve in life situations.

This underlying peace and harmony gives one confidence that no matter what comes along, it will be dealt with equitably.

Adding the virtues to living complete the picture of a developed and conscious person, an asset to the world family.

When our mind is calm, clear, life is lived harmoniously for the best resolve and actions are virtuous. We are close to creating a personal heaven on earth.

There will be situations every day that challenge our ability to maintain personal peace and harmony, but we can and do deal with them, resolve them without disturbing our very deep core of peace. That core of peace is what meditation develops over time.

Begin daily meditation with a few minutes practice morning and night, traditionally at sunrise and sunset, but anytime that you can make for practice is right for you. As you progress in your daily practice make time for one longer meditation to go deeper into the silence and developing joy.

Joy in living is the goal
Of each and every awakening soul.
Meditation combined with acts of giving
Leads to happy, harmonious living.

5. Creating a Personal Place to Meditate

Article by Susan Helene Kramer Shuchi

Choose a private place. This is where your creativity can come into play. When I first began meditation I had a room divider screen on hand and it proved an ideal way to create private space. I used a corner of my bedroom and angled the screen across the 2 walls from the corner, creating a triangular space.

Now I use a section of the attic, which has the advantage of being quiet and private. I laid a piece of carpet over the floor boards, and I set my cushion on top.

Do you live is a warm climate year round or part of the year? Then an outdoor meditation bench is ideal; the sounds of nature can be peaceful and soothing.

Supplies for meditation can run from the very basic cushion for sitting to a whole plethora of items. I will tell you about some of the items I use and where I sit for meditation.

Cushion or pillow
This includes a small firm pillow to place on the floor over a carpet, rug or blanket. I recommend using some sort of layering under the cushion so your lower legs or feet do not get scuffed or cold from a bare surface such a stone or linoleum. Wood surfaces are okay as they are warmer to the touch.

The cushion supports an upright sitting position as it keeps you tilted slightly forward. Just remember it is important to feel your spine stretched up straight, like it is being pulled up by a string.

Meditation table, shelf or altar
If you like meditation objects around you, you'll need something to lay them on. Depending on available space a small shelf attached to the wall or small table can be used. Consider what you'd like on your table when positioning the height.

Do you want to see your objects at eye level when sitting? In my attic meditation space I use a sturdy upturned carton covered with a cotton cloth; that's the right height for me.

Items for the altar
Here's a list of choices that might appeal to you: On the top I include a center candle, incense and holder (matches under the table), flowers, small inspiring book, a large crystal and picture of a yantra. Sitting on the floor alongside the altar I lay a journal for writing insights and more reading material which I use before meditating.

Personal dress

I find it helps me get into a reflective mood to prepare myself for meditation. I bought a set of yoga whites which are baggy pants and a long loose shirt; both in white cotton. I keep them clean and just for meditation and hatha poses.

You need to be comfortable when sitting so consider loose clothing and perhaps wearing socks. I also drape my shoulders with a light shawl, or blanket, as my body cools down during meditation.


6. Developing Intuition with Meditation

Article by Susan Helene Kramer Shuchi

The more we get in touch with our deeper permanent self through meditation, the easier spontaneous insights rise up to our waking consciousness as intuition.

Intuition seems to be independent of rhyme or reason, but in fact, it is the wonderful culmination of all our work to open up to our deepest reservoir of information developed in deep meditation.

The ability to rely on intuition most likely does not happen from one moment of blindness to the next being full of Light. Rather, over a period of time and practice while listening to the deep voice within which I call the Holy Vibration, we open wide the channel between our little personal ego and the Grand Keeper of knowledge.

What is known to us on the intuitive level can be increased through sincere efforts and time in silent meditation.

Mantra repetition

Mantra repetition is a practice that takes us deeper and deeper through the layers of self-centered thought to the open reservoir of unlimited thought and knowledge.

Using the mantra is like knocking on the door of Self. If we knock long enough we are bound to get a response, and be able to peek through the door to the unlimited beyond.

To use your mantra for gaining intuition sit quietly in meditation pose, hands folded in lap, eyes closed and begin regular even breathing, such as one count to breathe in and one count to breathe out. Do not hold your breath at any time. Keep up the rhythm during silent meditation but do not speak the counts.

When your body has calmed, substitute mental repetition of your mantra for the counting. If you don't have a mantra, pick a short phrase that is uplifting to you of from your religion. A universal peace mantra is Om Shanti.

While sitting still and saying your mantra you may become aware of the vibration of your mantra, seeming to emanate from under the crown of your head and heard in your mind as gently rushing wind or water.

At this time stop saying the mantra words and concentrate on listening to the inner vibration, the rushing wind that I call the Holy Vibration. The Holy Bible refers to this experience as the Word of God that supports creation. Other religions call the same experience Naam, Amen, Om.

Listening to the Om opens wide your door of meditation, so much so that when you quickly need to come up with an answer to a problem the best response quickly comes to mind. We call this experience intuition. The knowing without reason. But definitely a knowing.

Take time to develop intuition. Isn't it handy to be able to come to the right answers for each situation with the least amount of hassle?

7. Group Meditation Benefits

Article by Susan Helene Kramer Shuchi

Meditating in a noisy area is a challenge to your state of concentration. It is easier to meditate without outside distractions, especially if you are doing mental mantra repetitions.

Ideally, pick a place to meditate where you won't be disturbed, such as your bedroom or special meditation space, and a time when you are by yourself, or other people in the house know you are not to be disturbed.

Group meditation

It is impossible to expect a group meditation to be quiet: You are probably meditating in a commercial building with traffic noises outside or down the hall, and even in the room other people trying to meditate may be unable to suppress coughing or fidgeting.

The benefit of group meditation, even though you know there won't be silence, is the feeling of camaraderie being part of the group generates.

I find it is worth it to meditate with others knowing I won't be in complete silence. To me, it feels good to be with like-minded individuals who are meditating to improve the quality of their lives, or to get in touch with their spiritual nature.

Group meditation has the power to awaken us to awareness of our links as members of a worldwide family.

A quieter experience

If you want a quieter experience in group meditation you can wear special noise blocking headphones, or wear a headset to listen to a repetitive noise of your own preference, such as a waterfall or waves crashing on the shore. Just be sure your appliance doesn't leak noise to disturb another person meditating.

In summary, individual meditation is great for getting in touch with your personal harmony. It is a time to move at your own pace to calm your body and calm your mind by taking some time for even and regulated breathing at the beginning of your meditation. You are in complete control of how long you will sit.

Group meditation is a time for experiencing we are each one of the parts of humanity, and for enjoying our feelings of being brothers and sisters to those in the group; part of the worldwide human family. In group meditation you can wear ear devices to control outside noise, if needed, especially while learning to meditate.

8. Healing Meditation

Article by Susan Helene Kramer Shuchi

We all have the potential to heal through caring attitudes, thoughts and prayers, meditations and actions. It is the energy of loving care that is the true Healer.

When a loving thought or action is directed to and expressed to another, then healing - balancing energy is transmitted.

Some healers earn their living with their gifts, and some make healing their gift. Both routes have their purpose.

Whether healing is a vocation or avocation, the gift of healing extended beyond one's self opens the doorway within the healer to their Self to their soul an open line to their Source-Resource.

We only have so many hours in a day. And whether we are active as a full-time or part-time healer we must retain balance in our body-mind. If we do not take care of ourselves, we are of no use to anyone else.

Time spent in service must be balanced in nurturing our body-mind-spirit while living on earth.

That means getting enough sleep each night, eating regular meals, exercising every day, taking a few short periods out for meditation and reflection, and having regular recreation.

Each of us can be a silent healer in the midst of our busy day. We do this by maintaining a positive attitude. A positive attitude produces useful thoughts. And our useful thoughts set the stage for positive and constructive actions. And when we take time to meditate we send an extra beam of loving energy to those in need.

As an active or silent healer we are all on earth to grow further in consciousness. Even those who are very active as healers, devoting their whole life to service of humanity are here for the purpose of furthering their own growth in consciousness.

I do not believe anyone on earth does not benefit from time here. When we fully embrace life - body, mind, heart and soul, we continue to grow ever closer to the bosom of Divine Love.

9. Keeping a Meditation Journal

Article by Susan Helene Kramer Shuchi

A meditation journal is an invaluable tool for keeping track of your spiritual practice and progress.

A spiral bound notebook with lined pages makes a good journal because there is plenty of room to both write reflections, and make to do lists of ideas that come during meditation.

I have 5 completed journals that I pull out and review every so often. And I have been known to tear out pages after a time if I have resolved an issue that involved others, so it wouldn't be embarrassing if anyone came along and read my notes.

If you want to keep a small size meditation journal that is fine, too. It is an opportunity to keep it handy in a purse or pocket to look at during the day when you have a few moments to yourself. I like to keep both sizes of meditation journals for just that reason.

For sitting and writing after my silent meditation I use the journal with the large pages. Then I transfer key notes to reflect on during the coming time into the smaller pocket-size journal I keep with me.

Meditation includes a time of silence and reflection. It is one time that ideas in the back of your mind can come forward for attention or as insight, and at that time it is handy to have a meditation journal to put down these thoughts before they float away.

Another way to keep a meditation journal is with a loose leaf notebook. Be sure to have plenty of blank paper on hand. The advantage of this type of meditation journal is you can take and then later rework your notes, keeping what is useful and in legible form.

I have a large binder that I've set up with subject dividers. At different times in my life the subjects may be different, but it is a way to keep an overview of what is happening, my insights and how I'm doing in following through on meditation's special messages tailored to me.

In summary, maintaining a meditation journal is a practice that lets you track your spiritual progress. It is a way to state issues and write out your insights from meditation to solve sticky issues. It is a tool that goes hand in hand with making meditation time both a spiritual and practical experience. At day's end it is a way to wrap up loose threads and prepare for the morrow.


10. Make Quiet Time for a Holy Meditation

Article by Susan Helene Kramer Shuchi

Make quiet time when the outer world can be set aside to talk over problems and dreams with that most intimate listening ear, our soul.

Quiet time time when the sounds surrounding us do not intrude. Our time to listen to the eternal sound emanating from within, reaching our quieted mind out of our stillness.

The Holy Vibration, the Holy Spirit, known also as the primordial sound, Om or Aum, Amen, The Word, Holy Naam, speaking to us with an ever-present voice of constancy, ever with us through all the changing events in our lives.

If we are distressed or upset, by taking some quiet time, we can reach the meeting point with our ever-present and resonant companion, lending us a soothing comfort and stability.

The Holy Vibration is the only constancy I have found in my life. People and relationships change. Objects come and go. My body is aging and I need to write notes to myself more often.

But throughout all of this, during the past couple of decades I have had an underlying comfort and constancy in my communion with the Holy Vibration's soothing audible sound.

During all my ups and downs this audible vibration has ever been with me, never far from my consciousness when I give myself the few quiet moments needed to tune in to it in my own head.

I hear the comforting vibration as a constant and soothing wind that resides right within my head, seemingly under the crown of my skull. Listening very carefully, I have ascertained that this soothing melody is present no matter what my thoughts are, it underlies all.

As it underlies all and never leaves me, but rather fills me with joy as I tune in, it is the companion I choose to be with in my times of most intense emotion.

To make the most of quiet time and develop this most intimate relationship with the Holy Vibration requires a period of initiation. A beginning. By sitting in a quiet meditation pose or lying in a deep relaxation pose, just begin listening for your inner companion. Listen. Listen. Listen. Then, hold fast to the soft melody.

As you would listen to the rain or wind outside your window and draw in its soothing comfort, listen closely to the soft wind blowing within yourself.

And the more often that you listen to the Holy Vibration, the more resonant it becomes, erasing out the interference of negative thinking, which is enough reason to listen to the inner instructor.

Through quiet time spent in communion with the ever-constant Holy Vibration within, daily living is invigorated.

11. Compassion

Article by Susan Helene Kramer Shuchi

We come to earth as needy babes dependent on the loving compassion of others to raise us. Compassion is mainly learned. It is by the loving example shown us that we grow to see the best way to treat others.

If we break down the word into com and passion we see that it is the coming together with passion that produces the result. We can't go wrong when acting compassionately. We are acting for others out of what we feel in ourselves. It really is a passion for wholeness we wish to pass on.

And why do we thrive on giving and receiving compassion?

We are connected as a universal family and in that reality we know that in preserving each other we preserve ourselves, because we need what each of us has to offer.

Some may be teachers, some store workers, some bread makers, some lawmakers. But what we have in common is we all serve others while taking care of ourselves and families.

Compassion is developed through practice. The more we give with kindness the more easily it is to give spontaneously when the need arises. Compassion flows from us as a rushing stream of action.

Meditation is a way to purify our thoughts that we may give from our very best for the good of the situation. In meditation we have the quiet time to let our body rest, to lose our bodily sensations for awhile, to concentrate on feeling appreciation for what we have. Meditation is a beautiful route to developing your compassionate attitudes, ready to use in daily life.

After a meditation session we zoom off to our regular routines, but eventually the quiet introspection pays off by putting us in just the right mood when another is in need for what we can give.

Let's spend time to develop compassion, for bringing out the best in ourselves, and extending our caring net around others in need.

Compassion opens us
To joy that knows no bounds
Alive as spiritual lights
Alive in love unbound.


12. Being Present in Meditation

Article by Susan Helene Kramer Shuchi

Meditation is a wonderful way to ground yourself in the experience of being present. The meditation practice already gives you a time and space when you are alone and willing to look for more than looking at the physical world shows.

But since we live in a physical world we need to get around the mental and physical world powered with spiritual insight. And this is what the experience of presence gives: a panoramic view of the worlds transcending all dimensions.
Description: Description: Description: Description: walking the path up to Meditation Mount, Ojai, CA
Presence is a harmonious state of being without boundaries to crush in and restrict ones view, mentally, physically, emotionally or spiritually.

This guided meditation will give you an experience of presence that you can later reflect on and go back to:

Begin by sitting in a private and quiet spot, either on a cushion or on a chair. If on a cushion bend your legs in, and if sitting on a chair keep your back straight and place the soles of your feet firmly on the floor to maintain balance. Fold your hands in your lap or place them palms up or palms down on your thighs.

Close your eyes and begin breathing evenly such as one count to breathe in and one count to breathe out and continue this rhythmic pattern throughout your meditation. A pattern of even breathing calms the body and mind putting you in a receptive state to new experiences, without worrying about the cares of the body.

Now that you are into the rhythmic breathing begin an inner trek up the mountain. The goal is to go to the top to see the most expansive view. The trail has been carved out by seekers who have come before and only requires diligence to stick with the path avoiding rocks and boulders of diversions along the way. Any pausing only delays the final greater experience of presence.

The path circle around the mountain and as you ascend the daylight seems to be getting brighter, caused by less brambles and obstructions to the light beyond. Each step seems harder as the path becomes steeper closer to the summit. Be diligent though, keep to the path until suddenly in the next step the reward us upon you: A panoramic 360 degree view in bright unobstructed light. Everywhere you turn the horizon is without limits. And more-so you lose any feelings of limitation in you mental and emotional states. Your consciousness is filled with joy in the presence of the infinite view that includes spiritual insight to any problem.

All-seeing is the reward of being present in the moment. Fully enjoy these moments at the mountain top. You've earned this by being true to the nudging of your soul to search out its heights and unlimited view.

Take a deep breath in and slowly release it. Keep this consciousness of presence with you as you go on with your day. And when again sitting in meditation take the walk up the mountain to enjoy the unlimited vista within, taking time to think over any problems, open to new solutions.

Eventually in daily life you'll be able to draw upon the infinite presence in a moment's notice, harmonizing your life when it speeds along too swiftly.

13. Avoid Temptation by Self Control and Meditation

Article by Susan Helene Kramer Shuchi

Giving into temptation comes when we lose self control. Temptation is out in the world in many forms and it takes a strong backbone to resist what we know is not good for us or will hurt others.

Meditation to develop greater self-control

Begin by choosing a quiet spot where you will have privacy, such as a corner of the attic, spare room, or outdoors in suitable weather.
I sit on a bench in the back corner of my garden on the south-facing wall to have as much warmth as possible.
Description: Description: Description: Description: Author using a mala
If indoors and you are using a meditation altar light a candle and some incense and place fresh flowers on the altar. Dress in comfortable clothing and keep a shawl or blanket next to you, incase you cool down while sitting still.

Fold your hands in your lap or place them face up or face down on your thighs. If you use a rosary or mala hold it in your lap and move one bead forward for each mantra repetition.

Close your eyes and begin evenly measured breathing such as one count to breathe in and one count to breathe out. At no time hold your breath. Keep up this rhythmic pattern through out your meditation, without actually saying the breath numbers.

Breath is the connection between body and emotion. When you are riled or agitated regular even breathing will help bring you back to your harmonious center of peace and balance so you can again think clearly.

While keeping up the breathing pattern turn you thoughts to temptation and self control. Think on your greatest temptation. Ask yourself if it harms you or someone else.

One way to replace an unhealthy temptation such as to drugs, alcohol, smoking, is to substitute a better habit when you feel overcome. If you have already told yourself what that healthier activity is you need to follow through when tempted.

Eventually, temptation for what is not healthy or good for you gets replaced by exerting self control to make the change for a better habit.

Spend some minutes resolving how you can change one temptation by using self control.

Finish your meditation by feeling the peace and relaxation in these moments and resolving to make a change for the better of all concerned.

Take a deep breath in and slowly release it, open your eyes, stretch out and take some time to write about your new better habit in your journal. This way you can refer back to it occasionally.

14. Going from Emotion to Devotion Meditation

Article by Susan Helene Kramer Shuchi

Feeling emotion is part of our nature. It is more than feeling happy and smiling and crying when sad. Emotional feelings of joy bring forth a rush of energy in our body and positive thoughts to mind.

Let's begin a meditation to arouse the emotion of joy and devotion to our Creator and Sustainer.

Find a comfortable, quiet and solitary space to sit undisturbed for your meditation. It can be in your garden, on a secluded beach, in a forest or indoors. I love outdoor meditations, because I most feel in tune when in nature.

When you've found your place sit upright on a cushion or chair. If on a cushion cross your legs in, and if on a chair place the soles of your feet on the ground to maintain your balance. Fold your hands in your lap or place them palms up or palms down on your thighs.

Close your eyes and begin regular even breathing such as with one count to breathe in and one count to breathe out. Keep up this rhythm throughout your session. Do not hold your breath at any time.

Even breathing helps calm your mind and relaxes your body when you are upset or agitated. No one can see you doing it so it is a good practice to use anywhere.

Feeling emotion can be made joyful by thoughts of appreciation and thanksgiving for the blessings in your life. Spend a minute now thinking of someone who has influenced you in a positive way. Allow yourself to feel positive about this person and send them blessings in return for what they have shared of themselves with you.

By caring about your special person you raise positive energy in yourself, which you can transform into service for others, devotion to the welfare of others, causing a snowball effect of good in the world. The more you energetically give of yourself the more harmonious and joyful your life becomes.

Finish your reflections with a prayer of appreciation to our Creator and Sustainer, then sit quietly feeling the peace and presence in your life.

Take a deep breath in and slowly release it, open your eyes, stretch out and go forward with your day invigorated.

15. Each of Us Is a Conscious Soul Meditation

Article by Susan Helene Kramer Shuchi

This verse is for reflection in the quiet portion of your meditation. If you wish, take a few lines at a time in each meditation.

To start your meditation sit upright in your quiet space either on a cushion or a chair. Begin even and regular breathing, such as one count to breathe in and one count to breathe out.

Continue this rhythm throughout the meditation. Close your eyes.

If you need to review the portion of the verse you are going to use it is okay to again open your eyes to read and then close them for the contemplative time. Now pick a portion of the verse for this meditation:
Description: Description: Description: Description: author in sitting meditation pose
Each of Us a Conscious Soul Is Master of Our Mind

"Each of us a conscious soul is master of our mind.
We choose to dwell or not on our passing thoughts.
We choose when to use our mind as a creative tool
to come up with solutions.
Every action of our body is response to a thought from mind.
Conscious mind. Cellular mind.
Our bodily systems function as a result of the intelligence
of our cellular mind.
Mind precedes bodily function on all levels.
Mind can change its mind to reshape any function in our body at any time.
As conscious souls we have control over the use of our mind,
which passes on to mind having control
over the actions of our physical body.
All states of mind: our emotions, attitudes, determinations effectively alter the composition of our body moment to moment.
Bliss, the state of mind closest to our conscious soul most effectively balances, heals bodily ills.
Bliss is the reward for making the choice to bring our mind into alignment
with the highest good of the moment.
Bliss is blissful because it is the fullest expression of each moment.
Our mind aligned with our soul by bliss
best blesses our body and everybody."

After spending some moments in reflection quietly bring your attention back to your breath and enjoy the feelings of peace and quiet.

Say an appreciation for someone you love and let your love extend to the world and universe.

Take a deep breath in and slowly release it. Write down new insights in your meditation journal for later review and contemplation. Stretch out and go on with your day.

16. Comfort Prayer for Strength in Loss

Make yourself as comfortable as possible, and quietly reflect on the message of these verses. May they give comfort and a start to the healing of your soul in its loss.

"Beloved Mother, Father, my All
In this grieving
Come to my soul.
Description: Description: Description: Description: photo credit of heron in snow Susan Kramer
Give me strength in my despair
To remember my loved one's
In your care.

That in your boundless spiritual home
All will find
That they are known.

And cherished in your radiant light
That never dims
Is always bright.

With love and nurturing always
This comforting thought
I hold today.

Beloved Mother, Father, my All
In this grieving
Soothe my soul.

And in the coming morning light
May my world
Seem once more bright."

Prayer and photo of heron in snow by Susan Helene Kramer

17. Memorial Service – Remembering Prayer

Article by Susan Helene Kramer Shuchi

The service at the passing of a dear one is an opportunity to reflect and meditate on the importance of loving relationships.


"Golden days come and gone
Cherished thoughts still linger on
Family, friends, those we love
Alive in memories.

Life will guide us, help us learn
Till we, our heavenly home return
But golden times will ever stay
Alive in memories.

From a little child we grew
Till we realized, till we knew
That those we love live ever on
Alive in memories.

The clock of time has no hold
When our hearts hold only gold
For kindness, caring truly stay
Alive in memories.

In looking back, the winding trail
Holds for each a precious tale
And when our sunset blazes bold
We'll live on, in memories."

Prayer and photo credit Susan Helene Kramer
Eucalyptus tree, pampas grass and sage at Vedanta Temple, Santa Barbara, California

18. Replacing Selfishness Meditation

Article by Susan Helene Kramer Shuchi

When being selfish or thinking selfishly we may be distraught and not thinking clearly. That's the time to settle into a meditation.

With a sitting or walking meditation begin with a few rounds of regular even breathing such as breathing in two counts; breathing out two counts; breathing in 2 counts, continuing along in this even pattern without actually saying the numbers. Rather, that is the breathing rhythm to maintain.

Thoughts and actions are tied by breath. When we are overexcited or upset we feel agitated and breathing is irregular; we may not be thinking for the highest good. By consciously coordinating breathing into a regular and even in and out pattern, thoughts and body both calm.

Now, in your sitting or walking meditation spend some minutes reflecting on how kindness sets the scene for easy and effective communication. Reflect that when you feeling the positive emotion of kindness you are not likely feeling selfish.

Eliminating selfishness in communication opens the door for a win-win result for both.

Replacing selfishness with kindness is more effective, because it is an easier way of getting what you need or want. Others are more willing to help, rather than wanting to invent excuses to get away from you and avoid further communication.

Finish your meditation with the firm resolve to replace a selfish agenda with kindness and friendliness in communication. This is a skill that really benefits from using meditation time to reflect upon and rehearse for your own situations.

19. Interfaith Peace Prayer and Meditation

Article by Susan Helene Kramer Shuchi

A call to meditate for peace in every land ...

Lord, we each and everyone
See You shining as a sun.

Radiant bright You are our light
Keep us sheltered in Thy sight.

In every culture, language, clime
We feel Your presence in our time.

We look to You and in our way
Call out our need and daily pray.

With peace our present beck and call
Lord, keep us centered, one and all.

And as we try with all our might
Keep us striving toward the light.

May Your peace spread through all lands
So together we stand, hand in hand.

Prayer Susan Helene Kramer
Photo credit Stan Schaap;
Lake by the North Sea, The Netherlands

20. Christening  or Baptism Prayer and Meditation

Article by Susan Helene Kramer Shuchi

A meditative prayer and blessing for this special day of initiation into a lifelong spiritual quest with the help of family, friends, society.
Description: Description: Description: Description: running with joy
"Blessings be with you today
And every day to come …

Through caring acts
May your life be lit with love

Through kindness
May contentment be your reward

With gentleness
May you journey well

With truth and beauty
May you follow a path

That wherever you go
Whatever you do
Says grace and joy
Abides with you!"

Prayer - Susan Helene Kramer
Photo credit M. Ryckman


21. Meal Prayers and Blessings – Saying Grace

Article by Susan Helene Kramer Shuchi

The meal prayer or blessing - saying grace - is a way to show appreciation for the bounty of nature, and all our daily gifts of grace. Here are a few little interfaith prayers to meditate upon and enjoy.

Meal time blessings
We ask and pray
To be with us
All through the day.


Thank you for our food, we pray
May we in turn
Do good today.


Lord, we thank you for this meal
For all the blessings you impart
For our family, for our friends
And for living in our heart.


May we receive
Your blessing today
And appreciate
What comes our way.


Lord, for this food
And all we need
We give thanks
For what we receive.


As a follow up activity after reading these little meal blessings with your children, have them draw pictures to illustrate each prayer, and collate the pages into a little prayer book for them.

22. Art, Music, Writing Meditation

Article by Susan Helene Kramer Shuchi

Meditation, art, writing and music go hand in hand to create an uplifting experience for me; I like to listen to Beethoven, Chopin or Mozart while drawing, painting, writing. It uplifts my mood into a meditative space.
Description: Description: Description: Description: conte crayon3 by Susan Helene Kramer
In this photo of one of my conte crayon drawings I am listening to Chopin. The flow of tones and phrasing of music seem to be right at home in my body and mind as I move with chalk in hand in quick flowing strokes across the paper.

This experience is a meditation for me as it uplifts me into what I've heard referred to as the zone, at one with the unlimited self in the Self of all.

For a larger view of my drawing go to this link in Mused Literary Review.

Here is how I make my creative sessions meditation

If I am going to be doing artwork at the table or easel I first gather together my supplies. Then I put on the selection of music I'm feeling drawn to.

At this time it would be Piano Concerto No. 23 by Mozart, as while listening to a recording of Emily Bear play this on the piano with the Rockford Symphony Orchestra I am immediately uplifted almost to tears; it is a slice of heaven.

As fingers would fly across the keyboard of the piano, with the crayon an extension of my fingers they fly across the textured paper, dropping down and upon to create the impressions. I am so involved that I am uplifted into meditation.

Meditation does not confine itself to sitting in a still pose for minutes and hours. It's practical expression is the culmination of all that uplifts the doer, viewer, listener.

Even while writing this article on the computer you may have guessed that I am listening to Piano Concerto No. 23 by Mozart. My insights come out through the way music uplifts my mood whether it be while I'm writing or using another medium of art.

The lesson for me is to allow the expansive state of meditation to lift my work and views of life so much that I become the best I can, and that is what I want to be.

23. Meditating with a Busy Life

Article by Susan Helene Kramer Shuchi

First, though I've had a busy day I record my insights in my journal and plan how I can incorporate them into my life. In this way I feel satisfied that even if I don't have time to act on them now I haven't lost the train of thought and can get back to them in the future.

This gives me instant peace of mind, and feeling more relaxed I can complete the jobs I need to for the day. With a myriad of chores to do raising kids, taking care of the house, working for a living, cutting corners is what I need to do to get essentials done.

Then, just before crawling into bed I sit up straight on the carpet, facing east, close my eyes, fold my hands in my lap and begin breathing evenly, such as 2 counts to breathe in and 2 counts to breathe out.

Another way I settle into meditation is to use a mala for mantra repetition. The photo shows how to hold your mala and move forward one bead per mantra or prayer.

After I quiet down, I let my thoughts dwell on the love and appreciation I feel for my family and friends. And that is what makes life worthwhile.

This puts me back into a good mood, no matter how the day has gone. And in the afterglow of my appreciative thoughts I do finally crawl into bed for much needed sleep.

This super short meditation time is all it takes in an emergency to recharge my battery. The reason is that the benefits of regular meditation can be drawn on when we have the need and work for us like a longer time in meditation would. Regular longer meditations are ideal, but when busy the shorter minutes spent suffice.

24. Meditation on Making Choices for a Heavenly Life

Article by Susan Helene Kramer Shuchi

We create our future reality from the choices we make right now. And, at any moment we can improve our future by making choices for the greatest good.

Reflect on these thoughts after your period of silent meditation:

As an adult, we are each in-charge of ourselves, and our choices are ever our own. Even if we delegate, rather than state our choice the delegation becomes our choice. Therefore, we are ever responsible for the outcome of our choices, and we are responsible for our actions. No other person or circumstance or thing makes choices for us that we have not agreed to.

Because we are responsible and in control of our moments, we have the power to create a heaven for ourselves while still on earth.

The choice is for 'heaven' when we follow the prodding of our conscience which we know we are doing when the thought of what we want to do or go ahead and do, leaves our body feeling relaxed and easeful.

The choice is for 'heaven' when we live a harmless life free of abuse to our own body and others.

The choice is for 'heaven' when we consider choices for the greater or lesser good, and go with what would cause the greater good.

The outcome of choices for the greater good allows us to experience our 'heavenly state' because our mind, being at peace, and our body, remaining relaxed, get to enjoy their natural state of harmony and balance. And when we are peaceful and relaxed with our decisions and their subsequent actions, we say that we feel heavenly.

Being rich or being poor, any circumstance we may find ourselves born into is but a starting point for the future moments we can create for ourselves from this moment forward, by being good ourselves and acting for the greatest good in each ever-new situation in living.

Finish your meditation with a deep inhalation and exhalation and record any new insights in your journal for future reference.

Always our own
Heaven created in each ever-new moment
By showing appreciation
And acting for the greatest good
Moment after moment after moment."


25. Meditation Exercise at Your Desk

Article by Susan Helene Kramer Shuchi

You can practice this easy meditation exercise while working at your desk. Begin by sitting up straight, hands on your thighs or desk for support. Keeping all your movements gentle and unhurried, stretch out your legs in front, and rotate your ankles, one at a time, clockwise and counter-clockwise a few times. If you can manage it, wiggle your feet or shake them out.

Then push the bottoms of your feet into the floor; release and repeat.

Next, let your arms hang at your side, close and open your fists a few times. Put your hands on the desk or top of your thighs again.

Look to your right; gently turn to look forward; look to your left; look forward. Now, look up to the ceiling; look forward; look down toward your chest; then look forward. Repeat. Lean your head to the right (ear toward shoulder), then upright, and lean to the left (ear toward shoulder). Repeat.

Now, close your eyes and begin breathing evenly in and out such as this: counts 1, 2, breathe in; counts 3, 4 breathe out; counts 1, 2, breathe in; counts 3, 4 breathe out, and continue for a minute, letting stress melt away.

A one minute guided meditation

While continuing to breathe evenly, take another minute to let your mind travel to a warm sunny meadow. Visualize yourself sitting on a blanket, quietly enjoying the sounds of a spring day – birds chirping nearby, bees buzzing in the distance, the whooshing sound of grasses brushing together in the wind.

Take a deep breath and return in your thoughts to your desk; refreshed and renewed.

26. Make Prayer Beads with Tassels and Pouches

Article by Susan Helene Kramer Shuchi

In a home where parents meditate there are likely to be supplies that kids can use to make gifts. Kids, ask for help from an older person as needed. But, I think if you can read these directions you will be able to do these projects. Teens or adults, you would enjoy making these, also.

How to string prayer beads or a mala

Let's start off with how to make meditation or prayer beads. The proper number for a wrist band is 27 beads. If you have a lot of beads available then the full length worn around the neck is 108 beads strung together. I recommend using heavy thread such as nylon string and doubling it over. Keep back a 6 inch piece of string at the beginning to use after the beads are strung on.

Before the first bead, and between each bead strung on, I take the time to tie one or two knots - whatever it takes to hold the beads in place. When the last bead is knotted I use embroidery floss to make a small tassel.

How to make the tassel

Use a 36 inch piece of 6 strand embroidery thread. Fold it into 6 lengths. Set it aside for the moment. Tie together the free ends of string from making the prayer beads. Now lay the folds of embroidery floss across the knotted spot, center it and tie the tassel on with 2 knots. Use a separate 6 inch piece of embroidery thread to gather the tassel together near the top and knot tightly. Trim the tassel to the desired length. Anyone who meditates would certainly appreciate this gift.

How to make a small pouch to hold prayer beads

This is a nice gift for holding prayer beads when not using them. You'll need a piece of felt in the shape of a rectangle. 9 inches (22.5cm) long and 4 inches (10cm) wide is a good size. Fold up one short edge to form a pouch so that when you fold over the other end you have 3 even pieces. If you don't have felt, other ideas to use to make the pouch are plastic table cloth material and interfacing material.

Using a paper hole punch, punch holes about one half inch apart along the 2 sides of the pouch. Using a long piece of yarn weave in and out of the holes to hold the pieces together to form the pocket. Tie a knot at each end. And there you have your little pouch or pocket.

If you use a sewing needle you can sew the sides of the pouch closed with a contrasting embroidery thread. By using felt you don't need to further finish any edges.

You could easily make one of these for everyone in your family or friends - they are handy for all sorts of small objects. Remember that little gifts you make yourself will always be treasured.

27. World Peace Meditation – Daily Cyber Group

Article by Susan Helene Kramer Shuchi

Would you like to join me in a group meditation for world peace - right from where you are? Here's how….

Setting aside a few moments once a day at a specific time to meditate for world peace in unison multiplies everyone's effort.

In this cause and effect world what we think and do causes a reaction in kind. Thoughts of caring followed by caring actions set the ball rolling for creating peace and harmony in our personal life, multiplied many times over by group effort.

An analogy to this effect that I like is thinking about how much energy is produced by a large waterfall, compared to water flowing from a single spring.

The group meditation specifics:

Here in The Netherlands I begin the meditation for world peace at 8pm DST or ST (Daylight Savings Time, or Standard Time) according to the time of the year.

Other time zones that coincide, listed in DST or ST:
8pm Berlin, Germany
7pm Great Britain
2pm Eastern Time, U.S.A.
1pm Central Time, U.S.A.
12pm Mountain Time, U.S.A.
11am Pacific Time, U.S.A.

If you need to find the coinciding time in your zone click here: World Clock

Two ways to meditate for world peace wherever you are:

1. Visualize a peaceful and uplifting scene.
2. Mentally recite a short prayer for world peace:

"May everyone become aware
That creating peace takes kindness and care."

Let's meditate as one large and expressive group mind, making an impressive effort toward world peace!

28. World Peace Prayers and Affirmations

Article by Susan Helene Kramer Shuchi

Affirmation - making an idea firm.
Description: Description: Description: Description: Nature preserve next to the North Sea; photo credit Stan Schaap
I am peaceful.
I am acting for the best resolve.
I am acting with brotherly and sisterly love.

Personal harmony
Preserves personal peace.

When everyone's actions preserve their peace
We will have attained world peace.

Personal peace maintained
Planetary peace attained.

Individual transformation
World-wide reformation.

As we individually and communally
Become more conscious
Our world as a whole
Will grow in consciousness.

Lord, clear my mind
That your beam of light and love shining through me
Reflects perfectly through the crystal of my soul.
Till all that seems me becomes all that is Thee
Till our whole world becomes a harmonious family.

Lord, protect us each and everyone
Inspire us to peaceful be
On this planet we call 'home'
For all the world's our family.

Article by Susan Helene Kramer
Photo credit Stan Schaap; nature preserve next to the North Sea

29. Guided Relaxation Meditation

Article by Susan Helene Kramer Shuchi

Preparation: Pick a warm location where you will not be disturbed. Lie on your back on a bed, a piece of carpet on the floor, on a blanket on the lawn, or on a warm sandy beach. Rest your arms near your sides; legs relaxed and slightly apart. Close your eyes. You may want a light cover over your body for more warmth, as the body cools down upon relaxing.
Description: Description: Description: Description: Santa Barbara Mission; photo credit Susan Kramer
Close your eyes; imagine sinking lower and lower into the surface. Enjoy the relaxed feeling in your body that is lying so limply; begin to feel comfortable all over.

Breathe in and out easily and evenly. No breath retention.

Example of the rhythm:
breathe in 1 count;
breathe out 1 count;
breathe in 1 count;
Continue ...

While lying so still and relaxed begin to listen to the sound of your breathing.

If you are very relaxed you may begin to hear the inner vibration, seemingly located under the crown of your head. If you hear this hum or sound, which is like gently rushing water, begin listening to it, rather than listening to your breathing.

Listening to your breathing, or to the inner vibration, calms, centers, relaxes the body-mind. A centered body-mind becomes a creative tool in all aspects of living, including practical living concerns and working out problems - beginning right during the meditation time.

After some time, begin to come back to your everyday self by taking a deep breath, opening your eyes, stretching out your arms and legs.

Keep this relaxation meditation as a handy tool for whenever you have a few minutes to yourself and need a break, or just some rest. Practiced at bedtime, relaxation meditation closes the day on a positive note.

Easy breathing, relaxing time
Keeps us feeling fine

Photo credit Stan Schaap; Santa Barbara Mission

30. Guided Meditation on Forgiving

Article by Susan Helene Kramer Shuchi

Here is a guided meditation on forgiving others and ourselves, too.

Lie on your back on a comfortable surface in a warm place; cover yourself with a light blanket if desired. Let your arms rest at your sides, near, but not touching your body; feet resting about a foot apart. Close your eyes.

Begin breathing evenly in and out: breathe in 2 counts; breathe out 2 counts; continue. Do not hold your breath.

After a minute or more of even breathing begin thinking about a situation where you have been hurt. Stay with the thoughts a few moments while you are lying there comfortably and safe.

Next, rest easy for a few moments to balance any remnants of upset, brought up in your body-mind, from thinking about an old hurt.

After a few minutes resting and breathing evenly, either sleep or take a deep breath in and out, stretch and get up; energized.

Enjoy the harmonious feelings that flow from forgiving and moving on.

31. Tolerance Meditation and Prayer

Article by Susan Helene Kramer Shuchi

When we are tolerant toward others, at another time tolerance will be shown toward us. No one is perfect all the time and we can lead a much happier life with tolerance flowing both ways. Practicing tolerance paves the way for a happy life from here on out. What we set in motion stays in motion. Isn't it better to accept everyone for who they are at this moment than to try to change them into our vision for them? We are one family of humanity; rather than concentrating on superfulous differences, let's enjoy the qualities we all share as humans, and make this planet a beautiful garden of caring and consideration for all.

These verses promoting tolerance are for reflection, meditation in quiet moments.

Description: Description: Description: Description: Hôtel Les Invalides, Paris, France, built to house 4,000 wounded soldiers. Photo credit Susan Kramer"May we remember

In our humanity
We are part of a world family.

Noting differences
While remaining peaceful.

Recognizing that each
Has the right
To determine their reality.

Allowing us to remain calm
When we think others should act differently.

Tolerance breeding happiness
As we take tender insights
Into living.

Blossoming in peace, joy, happiness, love.
Acceptance in love by practicing love."

Photo credit Susan Helene Kramer; Hôtel Les Invalides, Paris, France, built to house 4,000 wounded soldiers.


32. Interfaith Prayer for our Spiritual Leaders

Article by Susan Helene Kramer Shuchi

A prayer for strength, encouragement and meditation, for our spiritual leaders in all lands.

"You're living in the forefront
Beacons of Light your call
Love and respect we give you
May holiness shine from you all.

May Divine Light ever guide you
May Divine Peace lead the way
May Divine Love inspire you
Each and every day.

You live in lands all over earth
By many titles known
And different languages you speak
But, the Heart of Love is ever your home.

From the Heart of Love you serve
The many called your way
May peace again be with us all
May harmony reign, both night and day.

Blessings to our spiritual leaders
Blessings to you every day.

May peace again be with us all
May harmony reign, beginning today!"

33. Compassion Meditation

Article by Susan Helene Kramer Shuchi

His Holiness, the Dalai Lama, beamed in by satellite to the Larry King Show on CNN in the aftermath of Katrina's devastation, was asked what we could meditate upon to help survivors of catastrophes.

His answer, spoken in his quiet and sure manner, was to settle our restless mind with meditation on compassion, and afterwards, put it into action.

I liked the sound of that sage advice of thoughts of compassion, then action.

Meditation on compassion

In your meditation place, light a candle symbolizing universal peace and compassion.

Then, sit with a straight back, eyes closed, hands folded in lap or with palms up or palms down on thighs.

Say a few mantras of compassion:
"My thoughts of concern are with everyone."
"I care about my world brothers and sisters."
"I let my compassion turn into action."

Take time for a few rounds of even, regular breathing such as 2 counts to breathe in; 2 counts to breathe out; 2 counts to breathe in and continue this pattern without actually counting.

In the calm and stillness let peace and harmony arise from within and fill you with the attitude of caring for others. Take a few moments to reflect that all lives are intertwined on earth. We do not tread the path alone.

That when members stumble and fall, we need to help out as if they were part of our close family. For truly, we are members of one human family on this planet we call home - one large world home barreling along through time and space.

Now, take a deep breath with the resolve to see the world at hand, with hands of compassion moving in action.

34. Prayer in Memory of Pope John Paul II

Article by Susan Helene Kramer Shuchi

A prayer for reflection and meditation in memory of a beloved holy man, Pope John Paul II, who gave us useful and pure lessons for daily living.

My feeling is that even if you are not a Catholic, one cannot help but be inspired by the man in his role who was in touch with the Spirit of God in all. Only once in a while does a saintly person cross our paths, and then it is right to pay homage.

"You brought to many comfort
True shepherd of your flock.
Hallmarks of your wisdom shone
With kindness entwined
A loving knot.

So many on our planet loved
Your charity of ways.
Your path through life
Showed us well
How not to fall astray.

Let's take the teachings from your reign
Let's not forget the lessons
Let's ever remember your inspirations
Came directly from
Our Father in Heaven.

Prayer by Susan Helene Kramer


35. Meditation with Malas or Prayer Beads

Article by Susan Helene Kramer Shuchi

Some of the most traditional meditations around the globe are with the help of malas or prayer beads.

In the photo I am holding a standard 108 bead mala in the way it is used during meditation practice. I move forward on the beads with one full mantra per bead.

For example, if I say a repetition of "Om Namah Shivaya" on each bead, that would be 108 times to go around the entire length of the mala once. Wrist malas have 27 beads.

To move the beads along I proceed like this:

I begin at the bead with a tassel and hold the mala in my hand as in the photo - over my wrist to take the weight, then from the enclosed portion of the mala in my hand I hold it between my middle and ring finger.

Next, I move forward one bead using my thumb to draw the bead toward the palm of my hand, and as a reflex my middle and ring finger move forward to the underside of the next bead.

This method is very easy and natural feeling and does not require thought that would distract from mentally repeating the mantra. Yet, it is enough of an effort that it keeps you aware of what you are either verbally or mentally repeating.

What mantra to use?

First, if you have a prayer in your own religion use it for mala and mantra meditation.

Second, if you wish to use Sanskrit I would recommend from among the mantras used in universal peace chants, such as:
Hari Om
Om Shanti
Om Namah Shivaya

Third, if you receive a mantra in a dream or vision by all means use it.

Where to rest your hands during mala meditation

Description: Description: Description: Description: photo credit Susan Kramer; mala meditationI rest my hands in my lap as you can see in the second photo. This still gives me room to move the mala along without it being constricted.

After you have been doing mantra repetition for some minutes you may begin to hear the inner vibration of the sounds, like a whooshing wind under the crown of your skull.

Then it is time to cease using the mala, cease repeating the mantra, and instead, listen to that special vibratory sound of creation.

After all, mala and mantra are tools to bring you to the inner voice of your soul with a taste of the subtle peace of the Divine.

Article and photo of mala on hand by Susan Helene Kramer; photo of mala in lap by Stan Schaap

Sandalwood Mala from

36. Friendship Prayer and Guided Meditation

Article by Susan Helene Kramer Shuchi

I experience friendship as a 'ship of friends' - together through joys and sorrows; ups and downs.

Let's take a few minutes to appreciate those close to us in this meditation.

Preparation: In a quiet setting, indoors or out, sit straight, hands in lap, eyes closed. Begin by paying attention to your even breathing. Example: Breathe in 1 count; breathe out 1 count; breathe in 1 count; continue following your even breaths for at least a minute.

Now, visualize a friend facing you.

In your mind you might say: "Thank you for being my friend. I appreciate you for listening to me and helping me, even when you are busy. I appreciate that I can tell you anything and you will not judge me. Thank you for your feedback, without demanding I do it your way. Thank you for letting me lean on your shoulder sometimes."

Now spend a minute offering your friend the same gifts of your caring.

To conclude the meditation open your eyes, stand and stretch. Occasionally, verbalize or write to your friends your thoughts of appreciation for them.

Our Greatest Friend
Who ordains, maintains in this domain?
The Planner who set the stars a-light
placing their planets in perfect flight.

The Creator of flowers; delicate, bright
lifting our spirits to thankful heights.

The Force which gathers up the winds
clearing the clouds; blue skies again.

The Nurturer who made water flow
causing seeds and sprouts to grow.
The Loving Heart where souls are born
to come to know we are adorned
with grace 'n harmony to share
the bliss and joy of love 'n care

Photo credit Stan Schaap; view over Paris, France, from balcony of Musée D'Orsay. Sacré-Coeur in background; River Seine in foreground with 'ship of friends'.

37. Interfaith Meditation and Prayer Celebration

Article by Susan Helene Kramer Shuchi

This is an outline for a celebration for personal and world peace, including elements of meditation, prayer, reflection and music, that is especially appropriate for bringing in the New Year or other holidays.

The place and participants:

- A gathering room; in a park; at the beach.

- Participants (not necessarily clergy) representing various faiths.

- A group of friends, or a even a large family could be the main participants.

A central symbol of focus could be a candle that is placed at the center of a table at the front, lit before the ceremony. People come into the gathering place, pick up a copy of the program, and sit. A moderator presides at the side front to let everyone know who and what is coming next.

Some elements that could be included:

- The representatives of each faith enter from the back in a procession while uplifting music is played or sung, each holding an unlit candle, and one at a time approach the central lit candle. Then, each light their own candle, placing it in a holder next to the main candle.
- Each representative remains standing in front of their candle facing the gathering. In turn, each offers a brief prayer or guided meditation from their tradition that is universal in nature; then they sit down.

- The moderator announces a minute of silence for personal meditation and reflection.

- Offerings of inspiring song or dance from each faith, or in honor of each faith, could be presented at the front.

- Each representative in turn comes forward, facing the gathering, and offers a short homily (time allotment preset) along universal lines, then returns to their seat.

- The assembled gathering, led by the moderator, recite a universal prayer for peace. "St. Francis' Prayer for Peace" is one idea.

- An uplifting song is sung by all as the representatives and then everyone present leave in a recessional. "Let There Be Peace on Earth and let it begin with me …" written by Sy Miller and Bill Jackson is one idea for the concluding song.

38. Secular Meditation

Article by Susan Helene Kramer Shuchi

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. If the weather cooperates do your meditation out in the garden in a spot where you will not be disturbed. There's nothing like breathing fresh air to add to the invigoration of meditation.

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, especially when distressed.

Pick a word or phrase that you find uplifting to mentally repeat. 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 on an appreciation for the good in your life, stretch out and go forth peacefully with renewed vigor.

If some insight came to you during the meditation take some time to write it down in your meditation journal for future reflection.

39. Christ Consciousness Meditation

Article by Susan Helene Kramer Shuchi

Christ consciousness: When we go beyond form we come to the universal experience we all seek, and that is waiting for those who choose purity in living as their state of being.

How many realize that the road to highest human experience lies in refining attitudes, thoughts, actions?

When we adopt positive attitudes, thoughts for the best resolution, the highest good follow in our actions. We become as stalwart as the solid lighthouse set upon a craggy rocky shoreline, a beacon for others that they may see the light of right action in their lives.

And as we become these glowing lighthouses, we become even more solid and sunk into the rooted foundation of Christ consciousness.

Here is a meditation for traveling to a state of radiance

To begin, pick a spot to sit where you will not be disturbed and close your eyes. If you prefer the outdoors, a private garden nook works well, or along a stretch of beach, or alongside a path in a park; wherever nature prevails.

Start even and regular breathing such as 2 counts to breathe in and 2 counts to breathe out. Continue this rhythmic pattern throughout your meditation without actually saying the numbers. Breath and mind are connected. When upset or agitated even breathing settles thoughts and calms the body.

Take a minute to think with appreciation for one person or perhaps a loyal pet where love is exhanged. This sets the mind in a positive mood.

Now, extend your individually loving thoughts outward from a small beam as from a flashlight to how you would imagine being in the center of the sun.

Allow your thoughts to warm with love as you would if you were in this pervasive light. Let yourself experience this Christ conscious love that is totally radiant in our deepest reality.

Sitting quietly, let yourself imbibe of the warmth while surrounded by the great Light. Hold on to this experience and enjoy the feelings of stillness in your body and lightness in your thoughts.

Now open your eyes, take a deep breath in and slowly release it. Stretch out and go on with your day, remembering often the harmony you feel when you body is calm and your thoughts enlightened with the warmth and brightness of radiant caring love.

40. How to Unwind Meditation for Work or School

Article by Susan Helene Kramer Shuchi

Sitting at your desk and feeling stressed? Stop what you are doing - let your arms hang at your sides and wiggle them around a few times to get the circulation going, or rest them on your thighs and close your eyes.

Beginning at your feet and working up to your face alternately tighten and relax your muscles.

Allow yourself to stay in this relaxed state while you begin to breathe in and out evenly such as this: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts; and continue. Remain silent and still for a minute.

Now, stop counting breaths but keep up the even rhythmic breathing, and visualize yourself in a safe and nourishing place in your life; perhaps a happy event from your childhood. You are there again and enjoying yourself. Remembering.

After a few minutes come back to the present moment, stretch out; relaxed, renewed.

Meditation Articles for Kids

Collection One 1. to 40.
Collection Two 41.
to 80.
Collection Three 81.
to 120
Collection Four 121.
to 160
Collection Five 161.
to 200


All content on this site is copyright Susan Helene Kramer
 and may not be used in any manner without express written permission.

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A meditation and yoga practitioner since 1976, Susan, Shuchi, writes on practical spirituality, meditation, yoga, family and social issues, and dance. Her instructional books are listed at her web site


page created October 3, 2009; updated April 16, 2011; April 5, 2014