In this meditation, I explore the meaning of blessing within the contemplative tradition.

To bless something is to recognise and name the goodness already present within it — a person, a moment, a relationship or even our own life. Rather than trying to make something good, blessing invites us to notice the goodness that is already there and receive it with gratitude.

We begin by recognising the simple gift of being present, alive and breathing. From there, we become aware of the blessings of the body, the breath and the opportunities contained within each new moment.

As the meditation deepens, we bring awareness to thought, emotion and sensation, receiving these channels of experience without judgement. We also call to mind the particular blessings of our own lives — perhaps family, friendship, wisdom, work or something deeply personal.

Even during difficulty, sorrow or uncertainty, there may still be aspects of life that can be received with gratitude.

This meditation offers a gentle practice of gratitude, Christian meditation and contemplative awareness, helping us become more attentive to the goodness already present within ordinary life.

Chapters:

00:00 – Introduction: What does it mean to bless?

00:54 – Opening bell

01:29 – Recognising the goodness of meditation

02:00 – Settling into stillness

02:37 – Counting the blessings of the day

03:01 – The blessing of being alive

04:17 – Deepening awareness of the breath

04:49 – Receiving the blessing of breath

06:03 – Meditation as relief and release

06:22 – Blessing thought, emotion and sensation

07:03 – Receiving the world with compassion

07:50 – Holding the world in peace

08:19 – Naming the blessings in our lives

08:53 – Choosing gratitude

10:08 – Receiving the present moment as gift

10:48 – Intending to live gratefully

11:12 – Returning to the body

11:29 – Closing bell

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In this meditation, I return to the contemplative imagery of breath and light, using a visualisation of golden light as a symbol of renewal, peace and healing.

We begin by settling into the body and finding the natural rhythm of the breath. Between each in-breath and out-breath, we notice the still point — a moment of spaciousness and quiet awareness.

Gradually, each breath becomes connected with an image of warm golden light. The light expands until we imagine ourselves sitting within a sphere of brightness, surrounded and held by divine presence.

From there, we allow the imagery to move inward through the body, imagining every part of ourselves filled with light, peace and renewal. Where there is tension or discomfort, we gently direct our compassionate awareness there without strain.

The purpose of the practice is not to force the body to change, but to cultivate deep relaxation, hope, awareness and a loving relationship with our physical being.

Finally, the sphere of light gently contracts and we return to ordinary bodily awareness, carrying a sense of energy, peace and divine love into the rest of the day.

Chapters:

00:00 – Introduction: Light, breath and renewal

01:29 – Opening bell

01:34 – Entering meditation with intention

02:26 – Finding the still point of the breath

03:07 – Breathing out anxiety and stress

03:45 – Expanding into golden light

04:46 – Sitting within a sphere of light

05:21 – Bringing light through the body

06:47 – Directing compassionate awareness towards discomfort

07:38 – Resting within white-golden light

08:26 – Connecting with divine love

09:03 – Allowing the sphere of light to contract

09:54 – Carrying the awareness into the day

10:22 – Closing bell

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In this meditation, I explore the ancient contemplative practice of recollection.

The word itself means to collect again. Within the monastic tradition, it describes the practice of gathering back a mind and attention that have become dispersed across many different concerns.

Throughout an ordinary day, our awareness can be pulled towards news, social media, conversations, memories, worries, plans and countless other stimuli. An old contemplative image compares this scattered attention to a great river dividing into many smaller streams. As the water spreads out, its strength is diminished.

Recollection reverses that process.

We begin by honestly noticing where the mind has been today. Rather than judging distraction, we simply recognise it and deliberately choose to return to one place, one moment and one experience.

Bodily sensation and the breath become anchors. When attention drifts towards the past, future, imagination or inner conversation, we gently invite it home again.

With repeated practice, recollection strengthens focus, stability and presence — reminding us of the ancient principle that where attention goes, energy flows.

Chapters:

00:00 – Introduction: The meaning of recollection

02:19 – Opening bell

02:24 – Arriving honestly to meditation

02:58 – Noticing where the mind has been

04:32 – Recognising a distracted day

05:27 – Choosing the here and now

05:56 – Anchoring in bodily sensation

07:19 – Anchoring awareness in the breath

08:02 – Calling the mind back from past and future

09:36 – Gathering scattered energy

11:08 – Returning whenever attention wanders

12:31 – Strengthening recollection over time

12:51 – Resolving to become more present

13:24 – Closing bell

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In this meditation, I explore a simple but surprisingly powerful way of strengthening attention: bringing awareness to one very small part of the body.

Many contemplative traditions train the mind by gradually narrowing awareness from the whole body towards a single sensation. Here, our focus is the big toe.

We begin with a full body scan, noticing areas of tension or sensation without becoming caught up in them. Awareness then moves towards the feet, one chosen foot, the toes and finally one big toe.

With curiosity, we explore increasingly subtle sensations — temperature, pressure, movement, contact, the shape of the toe and even the difference between its various surfaces.

The purpose is not to experience anything unusual. The practice itself is the training. Each time we attempt to feel something subtle, we strengthen the mind’s ability to remain with one object of attention.

Eventually awareness expands outward again to include the whole body.

This meditation can be particularly useful when the mind feels distracted or scattered and offers a practical mindfulness technique for developing concentration, bodily awareness and present-moment focus.

Chapters:

00:00 – Introduction: Why meditate on the big toe?

00:35 – Opening bell

00:40 – Settling into posture and breath

01:47 – Scanning the whole body

04:16 – Relaxing points of tension

05:38 – Bringing awareness to the toes

06:10 – Choosing one foot

07:27 – Focusing on the toes

08:17 – Moving awareness to the big toe

09:10 – Exploring subtle sensations

11:34 – Why the attempt to feel matters

12:15 – Moving the big toe consciously

12:58 – Expanding awareness through the body

14:18 – Using the technique when distracted

14:42 – Closing bell

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In this meditation, we continue our occasional series exploring Lectio Divina, the ancient monastic practice of meditating with scripture and sacred text.

Rather than analysing a passage intellectually, Lectio Divina allows a word or phrase to settle deeply within us. The mind is given something simple to return to, and over time the words can open into deeper contemplative meaning.

Our phrase for this meditation comes from the Gospel of Luke: “The kingdom of God is within you.”

We begin by settling the body and becoming aware of the breath. Gradually, the words are joined to the rhythm of breathing: receiving the first part of the phrase on the in-breath and allowing the second part to rest upon the out-breath.

As the phrase deepens, we reflect not only on divine presence within ourselves but within every human being. The meditation therefore opens naturally into reverence, respect and compassion for others.

Eventually the words themselves are allowed to fall away, leaving simple awareness, breath and silence.

This practice offers an accessible introduction to Lectio Divina, Christian meditation, contemplative prayer and meditation with scripture.

Chapters:

00:00 – Introduction: The practice of Lectio Divina

01:30 – Opening bell

01:35 – Settling into meditation

02:38 – Relaxing without strain

03:17 – Bringing awareness to the breath

04:57 – Introducing the sacred phrase

05:23 – Joining the phrase to the breath

07:02 – The kingdom of God is within you

07:33 – Reverence for the divine within others

10:20 – Resting deeply with the teaching

12:06 – Allowing the words to fade

12:51 – Carrying the awareness into the day

13:37 – Closing bell

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In this meditation, I return once again to the foundational relaxation form that underpins our contemplative practice.

Just as a martial artist repeats basic movements until they become instinctive, returning regularly to the meditation form helps us develop a kind of contemplative muscle memory. Over time, the body and mind learn how to enter stillness even when circumstances around us are difficult or distracting.

We begin deliberately, using a simple ritual gesture to mark our movement into meditation. From there we establish posture, feel our connection with the ground and honestly ask: how am I in this moment?

We slowly explore the body, thoughts and emotions while remembering that we are more than any individual sensation, thought or feeling. Finally, awareness settles into the breath and the deeper observing centre of our being.

This meditation is ideal both for people beginning a practice and for experienced meditators who want to reconnect with the fundamentals.

It offers support for grounding, relaxation, stress relief and contemplative awareness while strengthening the basic form we can return to again and again.

Chapters:

00:00 – Introduction: Recovering the meditation form

01:10 – Opening bell

01:15 – Beginning with ritual and intention

02:15 – Establishing posture and grounding

03:28 – Asking: How am I?

04:17 – Checking in with the body

05:02 – I have a body, but I am more

05:51 – Observing thoughts and emotions

07:29 – Returning to the breath

08:45 – Breathing out tension and anxiety

09:34 – Resting in the deeper self

10:12 – Meditating from the centre of awareness

11:09 – Bringing peace into the day

11:52 – Closing bell

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In this meditation, I return to one of our meditation masters, Saint Francis de Sales, and his wonderfully practical teaching about stress and contemplative practice.

Francis de Sales famously taught that a period of meditation each day is essential — unless we are extremely busy, in which case we need even more meditation. Behind the gentle humour is an important truth: when stress and anxiety increase, the practices that keep us grounded are often the first things we abandon.

We begin by honestly recognising how we arrive to meditation. If we are busy, anxious or overwhelmed, we do not try to deny or immediately change that experience. Instead, we meet it with curiosity and compassion.

Through awareness of bodily sensations, the senses and the present moment, we learn to notice anxiety without being consumed by it. Again and again, we return to what Francis de Sales understood as the doorway into divine love: the reality of the present moment itself.

This meditation offers support for anxiety, stress and emotional overwhelm while cultivating mindfulness, contemplative awareness and a more compassionate relationship with difficult sensations.

Chapters:

00:00 – Introduction: Saint Francis de Sales on stress

01:51 – Opening bell

02:00 – Checking in honestly with ourselves

03:25 – Noticing stress within the body

05:05 – Exploring sensations with curiosity

06:27 – Returning to open-hearted awareness

08:01 – Grounding through the senses

09:23 – The present moment as a doorway to love

10:05 – Resting in stable awareness

10:38 – Noticing thoughts and sensations

11:39 – Choosing awareness when stress returns

12:11 – Closing bell

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In this meditation, I explore the image of sunset as a pathway into rest, stillness and contemplative awareness.

In previous meditations we have worked with the image of an inner sunrise — awareness illuminating the landscape of our being. Here we turn towards sunset, allowing the fading light of day to become a symbol of letting go. This practice can be particularly helpful in the evening, during stressful or anxious periods, or when preparing for sleep.

We begin by settling into the body and breath, gently releasing tension, stress and worry. As the breath becomes calm and spacious, we visualise its movement as light within us.

From there, we enter the golden hour of an imagined sunset, watching the colours deepen as day gives way to night. As the sun disappears, the moon of meditation rises — the “Lady’s Lamp” of the contemplative tradition, reflecting divine light into the darkness.

Gradually even this image fades, leaving only quiet awareness of the breath.

This meditation offers a gentle practice for relaxation, evening stillness, stress relief and restful sleep, helping us move peacefully from the activity of the day towards rest.

Chapters:

00:00 – Introduction: Meditating with sunset

00:42 – Opening bell

00:47 – Letting go of what came before

01:35 – Settling the body into rest

02:18 – Breathing out stress and anxiety

03:35 – Visualising the breath as light

04:59 – Entering the golden hour

05:40 – Watching the inner sun set

06:53 – The moon of meditation rises

08:02 – Resting in the Lady’s Lamp

08:46 – Moving towards deep rest

09:25 – Letting the visualisation fade

10:10 – Returning gently to the body

10:44 – Closing bell

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In this meditation, I begin a new series inspired by the story of the prophet Elijah and his retreat to the cave. For centuries, Elijah’s experience there has been understood as a map of the contemplative journey and the challenges we encounter as meditation deepens.

We begin with the first of those challenges: the storm. Just as Elijah encounters a great storm outside the cave, we often encounter storms of our own when we enter stillness — racing thoughts, difficult emotions, distractions or the pressures of life.

Rather than fighting the storm, this meditation invites us to notice it without becoming part of it. We use the breath as an anchor, returning gently again and again to the present moment and learning the contemplative practice of abiding.

As the meditation deepens, we discover that beneath distraction there is always a more stable awareness: a quiet place of presence, grace and peace that the storm cannot take from us.

This practice offers support during stress, anxiety and emotional overwhelm, while strengthening breath awareness, contemplative prayer and the ability to remain grounded during difficult moments.

Chapters:

00:00 – Introduction: Elijah and the storm

00:56 – Opening bell

01:00 – Entering the cave of meditation

02:29 – Elijah encounters the storm

02:54 – Recognising our own inner storms

03:58 – The breath as an anchor

05:17 – Breathing with the whole body

06:02 – When distraction arises

07:03 – Returning gently to the breath

07:53 – Abiding while the storm passes

09:08 – The security of the inner cave

09:43 – Bringing stability into daily life

10:17 – Returning to the body

10:48 – Closing bell

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In today’s guided meditation, Brother Richard introduces Touchstone Meditation, a simple practice that uses a familiar everyday object as an anchor for stillness, mindfulness and deeper awareness.

Across contemplative traditions, physical objects such as prayer beads, meditation beads and stones have long been used to help centre the mind and settle the body. In this meditation, you’re invited to choose an object from your own surroundings — perhaps a piece of jewellery, a favourite chair or cushion, a keepsake or another familiar object — and allow it to become your own meditation touchstone.

Through mindful breathing, relaxation and careful observation, Brother Richard guides you in creating an association between your chosen object and the experience of inner calm. Over time, simply seeing, holding or even remembering that object can become a gentle cue to return to the present moment.

This guided practice is particularly useful when meditation feels difficult or when life feels busy or distracting. Your touchstone becomes a simple tool you can carry into everyday life, helping you reconnect with your breath, release stress and anxiety, and find your way back to stillness wherever you are.

A gentle meditation for mindfulness, relaxation, stress relief, sleep, contemplative prayer and present-moment awareness. This practice can be used as part of your daily meditation routine, during moments of stress or distraction, or as a calming meditation before bed to help you relax, unwind and prepare for restful sleep.

00:00 – Introduction to Touchstone Meditation

02:17 – Settling Into Meditation

03:06 – Connecting With the Breath

05:07 – Choosing Your Touchstone

06:07 – Observing the Object

06:39 – Making the Object a Cue for Stillness

08:05 – Using Your Touchstone Wherever You Are

09:19 – Deepening Into Relaxation

10:24 – Returning to the Breath

11:18 – Carrying the Touchstone Into Daily Life

11:36 – Closing Bell

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