MEDITATION: take a 60secs time-out

Take a 60  second time – out of the day’s hustle and hassle.

Breath consciously.

Light is light for us all whatever the source.

Every now and then through the day be still, starting with

just a few moments.



Let your breath breathe you – anchoring you in the now.

Let whatever thoughts or feelings emerge arise to the surface.


As you breathe see your mind as a movie-theatre.

Witness each thought or feeling that arises

entering onto your inner movie screen, left or right, up or down.

Don’t resist or chase any thought or feeling just witness them.

Say to each thought or feeling that arises

Hello.  Welcome.  Thank-you.  Goodbye.

Then see the thought-feeling exit left, or right, from the movie-theatre.


Breathe the breathing.

Let the breathing breathe you.

Sense the Whole to which we all belong.


Invite the quietness.

Be still.


Breathe into your your stillness.


Give thanks.


Return slowly to the here-and-now.


On returning to our world of dualities we find concepts –

“Concepts are delicious snacks with which

we try to alleviate our amazement.”

(A J Heschel)

As a whole we should fly with two wings – the nonduality of ‘oneness via unitive meditation‘ and the duality of ‘me and my concepts & things‘.

Both wings are needed.

When meditatively, we are in amazement/awe/wonderment we are at-one, nondual, ego-less or ego-quietened.

When we return to thought as in ‘I-me’, ‘I-IT’, ‘I-we’, ‘I-thou’, ‘ thought-forms – we have duality, subject and object.


Neither is bad, each is a wing though which to fly.

Work only one wing and we are crippled flapping  on the ground going round and round in circles.


Nonduality is where we let go and instead let the Universe, the Source, the Whole, Ultimate Reality, God (choose your preferred term).


Duality is where we chop wood, carry water, do the laundry, feed the kids, earn a living………………….


Hooray for our two wings of being!


Updated 5/01/2015