"I was introduced to meditation by a yoga instructor when I was in high school.  It was very calming and peaceful.  I find it to be both practical and enjoyable.  For a number of years now, my day doesn't start (even before tea) without the practice of meditation with my husband." 


Summer MeditationAlice Francis
  • Set a time each day (some people meditate twice a day, but do what you can and want to do)

  • Be consistent, if possible.  Go for 5 minutes for a week or a month and then add a minute monthly.  I don't know many people who practice meditation (also known as "sitting") for more than 30 minutes at a time

  • I find it helpful to light a candle.  It's funny- most of the time my eyes are closed, but there is something calming and ritualistic about having a tea candle burning

  • In some traditions, senses are not part of meditation.  I'm of the mind that, if music and incense assist you in meditation, use it.  I do, and love it

  • My husband has a timer with a soft bell that signals the end of meditation- that way neither of us is looking at the clock.  We also use an app that plays soft music and--once the period is over--the music dies down and we know that we can now open our eyes

  • Meditate how you can, as you are, where you live.  Some people use a chair or sofa or sit on the ground.  I've done all of the above.  But a few years ago, Daniel and I made little cushioned meditation benches that allow us to kneel on the carpet with our bottoms on a cushioned seat.  If you want more information about this, send me an email by clicking here:


Nature Meditation - Alice Francis
00:00 / 13:28
Autumn MeditationAlice Francis

The Mantra

Mantra (from Sanskrit: literally a 'sacred utterance') is a word or phrase repeated (softly or internally) which allows you to focus on where you are and what you are doing.  It's a way of "centering" yourself, stripping away distractions so that you can be in the moment as you meditate.  You can use a mantra with each breath you take or by some other rhythm.  It can be done for a few seconds only or during the entire meditation session.  It's up to you; do what works for you.

Choose (or make up) your own mantra.  Here are some common ones:

"I am"

"I accept"

"I am not my thoughts"


"My Lord and my God"

"All is good"

"I am a channel of your peace"


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