Take A Breath: Rabbi Mark’s 30 Second Meditations

Centering Thought: Transformation occurs only when we remember, breath by breath, year after year, to move toward our emotional distress without condemning or justifying our experience (Pema Chodron)

Instruction: For the next thirty seconds, wherever you are, allow your hands to rest in your lap, sit quietly with your eyes closed, and follow your breath. Sit with a dignified posture (spine erect, the crown of your head slightly elevated), while letting your shoulders relax, allowing any tension you may notice in your jaw to release. Take four breaths at a natural pace, neither forcing nor restraining the breath. Simply notice that you are breathing. Follow the breath in, notice when the in-breath turns to out-breath, and follow the breath out. After four breaths, sit for a moment before opening your eyes, and then gently return to what you were doing. 


Rabbi Mark Sameth - named one of the 36 most inspiring rabbis in America by The Jewish Daily Forward - is the spiritual leader of Joyful Judaism: Pleasantville Community Synagogue an inclusive, progressive synagogue – with members from twenty towns, villages and cities all across Westchester, and “A Hebrew School Your Kids Can Love.” Read The New York Times article. Watch on PCTV76. Follow on Twitter. Weekly meditation at the synagogue every Saturday morning at 9 am is open to the public; everyone – without exception - is welcome and warmly invited. See the “Top Ten Reasons to Join PCS” - as well as our service times and events - at www.ShalomPCS.com. To receive these 30 Second Meditations by e-mail, click here and then click the icon "Get e-mail updates."

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