Welcome,
And thank you for joining me.
This meditation is titled Boil,
Pour,
Sip.
It's part of the Zen in 10 series,
10-minute Zen-based practices to help you return to stillness,
Quiet your mind,
And reconnect with everyday presence.
There's a saying in Zen,
Before enlightenment,
Chop wood,
Carry water.
After enlightenment,
Chop wood,
Carry water.
This reminds us that mindfulness isn't found in rare moments,
It's cultivated through presence in the ordinary moments that make up our lives.
And that's why today's practice centers around something timeless,
Yet also simple,
The act of making tea.
Let's begin.
Find a position that feels easy and relaxed.
Maybe you're seated,
You're back upright,
Or lying down with your arms at your sides.
Whatever serves you best today,
Take that shape now.
Begin to feel the weight of your body gently release.
Let your shoulders drop.
Unclench your jaw.
Let your legs grow heavy,
And when you're ready,
Close your eyes and begin to fully arrive in this moment.
I'd like you to begin to bring your attention to the breath now.
Shift your focus to the air moving in and out of your body.
Feel the gentle rise and fall.
Let's take three slow breaths together.
Inhale through the nose,
And then exhale through your mouth,
And then exhale through your mouth,
And then inhale again,
And now a final long,
Slow exhale.
Now allow the breath to settle back into its own gentle,
Unforced rhythm.
Let's begin to make our cup of tea now.
I'd like you to imagine yourself in a quiet space,
Perhaps a comfortable kitchen from memory or a simple room that your mind creates,
A place that feels peaceful.
Just let an image form in your mind.
Now picture gently reaching for a tea kettle.
Feel its shape in your hands.
Notice the cool surface,
The way it responds to your touch.
Now picture yourself filling the kettle with water.
Maybe you can hear the splash of water against the kettle.
Now picture yourself placing the kettle gently on the stove.
Maybe you feel the release of your grip on the kettle handle.
You might hear the soft clink of metal beating the surface of the stove.
Let your body pause here for a few moments.
Now that our water is ready,
Picture yourself lifting the kettle as you begin to slowly pour the water into your cup.
Notice how the weight shifts in your hand as the kettle empties.
Maybe you begin to focus on the sound of the water pouring into the cup.
Imagine wrapping your hands around the cup.
Feel the warmth soaking into your palms.
Maybe you can smell the tea.
Now imagine taking a slow sip.
Feel the warmth flowing through your body.
As we near the end of our practice,
Begin to sense the room around you.
When you're ready,
Gently open your eyes.
Notice the space you've created within you,
And how much calmer and aware you've become.
In the days to come,
I invite you to let each task become an invitation,
To move a little slower,
And to be a bit more present.
Thank you for joining me today.
Namaste.
