Grace Through Meditation

You are living in a state of grace when you are in harmony with your self, with others and with Ultimate Reality (what some call God, others call The Way, and others call Nature). One way to be in harmony with the Whole is to become aware of it. And an effective means of connecting to the Whole is through meditation.

Meditation goes by various names. It is sometimes called mindfulness, metacognition, witnessing, or contemplation.

Whatever it’s name, meditation provides many benefits. It offers peace of mind, relaxation, wider perspective, clarity of thought, ability to make better decisions, and it offers access to creativity. By conscious and deliberate cultivation of mindfulness, you will find that you are able to bring quietness and an oceanic perspective to the hectic moments of your life.

When people are aware of the nature of ultimate reality, (what some call God) they are able to witness the blessings of reality, including existence, life and awareness. The realization of these blessings leads to an experience of grace.

One of the best ways to become aware of ultimate reality is to be still and listen. This is often challenging to do, because life is full of distractions. A good way to quiet the distractions is through meditation.

Here, I describe various meditation techniques that will help clear your mind of distractions you are free to experience grace.

These techniques employ different strategies to achieve the same goal of harmonizing with the Whole (aligning with the divine). In the Coming Home meditation, you remind yourself of your place in the Cosmos. In the Witnessing meditation, your simply observe your thoughts without investigating any of them. It’s like you are watching a stream float by, and your thoughts are like leaves on the water. In the Let Go, Let Love meditation, the process is to let go of your thoughts by releasing them to the power of love. Sometimes, when thoughts are clinging too tightly, it is helpful to do the Compassion Ritual, in which you choose one thought or emotion (or maybe it chooses you) and you explore it intensively. At times, you may wish to focus on cultivating loving-kindness and so you might want to employ Tonglen meditation. In the Tonglen meditation, you inhale awareness of suffering of others and you exhale visions for the other’s success.

Coming Home

This form of meditation reminds us of our place, or home, in Creation. In this meditation, you find a mantra, word or phrase that reminds you that the powers that create the universe and support your well-being. Often, these are poetic phrases that point to this idea, such as “I am a beloved child of God” or “Gentle Harmony” or “Tenderness” or “Beauty.”

Count your blessings

Since Ultimate Reality is so challenging to comprehend (it’s taken civilization up until the past 25 years to have remote idea that evolution has a trajectory) because there are so many aspects to it, on of the most useful ways to see it is to focus on your blessings.


What I call the Witness meditation is called Centering Prayer by Fr. Thomas Merton, Primordial Sound Meditation by Deepak Chopra, Transcendental Meditation or “meta-cognition” by consciousness researchers. These are essentially the same thing. You sit in a quiet and comfortable place with as few external distractions as possible. You then observe your stream of consciousness and allow your thoughts to float by, as if they were leaves floating down a stream or boats floating down a river. Some people like to imagine their thoughts are dandelion seeds floating by on the breeze. Others like to imagine their thoughts are part of a parade going down mainstreet. The goal is to gently observe the thoughts without investigating about them. This seemingly paradoxical practice can be accomplished as if you were watching the boats laden with cargo, but all you could see was the name of the boat, not the cargo. For example, you would watch the “Happiness of Sunny Day” boat float down or the “Anger at Boss” boat float down. Your intention is to watch the boats and not concern yourself with the cargo of the boats. One effective way to let go of thoughts is to imagine you are far away from the river or the parade where your thoughts are traveling. Simply witness.

Sometimes, you may find it difficult to let go one of your thoughts. You will want to check out the cargo of a particular boat. You may find the thought so emotionally powerful that the thought won’t float down the river of your consciousness. At times, the best way to let go of these particular boats is to unpack the cargo of this boat. One effective way to do this is to perform the Compassion Ritual on this thought.

Let Go Let Love

Sometimes, particular thoughts are difficult to let go. This meditation allows In this meditation, the goal is to imagine giving your concerns to the power of love.

Compassion Ritual

The compassion Ritual is a meditation technique that transforms intensely charged emotions into serene and tender awareness.

The Compassion Ritual is a way to find grace when challenging emotions an/or situations arise. The following is a was adapted from by Robert (“Sky”) Amorocho Amory

Take any subject matter at hand, whatever it is, whether a feeling, a project, a swirling vortex of emotions, a situation, an activity: and do the Compassion Ritual around it as follows:

1. “I acknowledge you/U” Take responsibility – don’t blame your emotions on others
2. “I feel you/U” Feel the emotions. Don’t hold back.
3. “I honor you/U” Power comes from allowing your emotions to be your servants, not your masters. By listening to your emotions, you gain mastery over them.
4. “I love you/U”
5. “I commune with you/U”
6. “I understand you/U”
7. “I identify with you/U”

Any project. So, always to be ready with

Feeling before thought
Compassion before action

This introduces the C ritual. Always the C ritual before action. It ensures that thought is authenticated by feeling and that feeling is authenticated by thought. Because our natural tendency is to short circuit feelings with impulses masquerading as “intelligent thoughts.” No. Impulses may be intense feelings, but they’re so short term, that I wouldn’t give them the completely noble status of feelings. I’d say that they’re more like playful puppies. Worthy of love, yes. Worthy of wise council, maybe not.

“How do you release emotional toxins? Deepak details the seven steps to releasing emotional toxicity, which include: 1. Take responsibility for your emotions. 2. Witness the emotions in your body. 3. Define it: is it anger, fear? 4. Express it: write down what is happening. 5. Share it with a loved one. 6. Do a ritual to release it: write it down and burn it. 7. Bring it to a closure: go out and celebrate.” ~ From YouTubeVideo