Episode Details

In this meditation, I invite you to hone outer attention by gently reflecting on a single, ordinary object.

We begin by settling into the body and the rhythm of the breath, allowing awareness to become steady and grounded. From there, attention is brought to the object itself, noticing its texture, sound, appearance and presence, without analysis or judgement.

As the practice deepens, we reflect quietly on the object’s story, what it means to us, or perhaps that it means nothing at all. Either way is enough. Attention is then returned to the breath and the body, resting once more in simplicity and presence.

This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate attentiveness, gratitude and quiet awareness of the world around you.

Chapters

 00:00 – Introduction

00:35 – Choosing an object

01:03 – The bell

01:33 – Returning awareness to the body

01:57 – The rhythm of the breath

04:30 – Attending to the object through the senses

06:00 – The history of the object

06:50 – Will it exist after me

07:50 – What the object means to you

08:06 – When it means nothing

10:10 – Trusting the breath

10:38 – Feet grounded, body supported

10:58 – Intending gratitude and awareness

11:15 – Closing bell

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