Meditation  is included in all CCY classes and workshops. The ancient sages did all the physical strength work (asana) specifically so they would be able to SIT for long periods of time expressly to meditate. The benefits are difficult to put into words. Give yourself this gift of awareness.

---

Meditation

Come to a seat
in a chair is fine or on the floor
raising your seat on a folded blanket
or a firm pillow
sitting bones rooted downward
crown of the head toward the sky
palms down on thighs
close your eyes

breathe in through your nose
breathe out through your mouth
as if trying to fog a mirror
breathe like that again
and again

listen to the sounds in the room
and outside the room
let the sounds blend together
like a symphony of sorts
allow yourself to meld into their vibration

thoughts will come
that's what our minds
are designed to do--think!
a still quiet mind is not the goal here

breathe in through your nose
breathe out through your nose
relax the muscles around your eyes
relax your jaw

observe your thoughts
be the witness to your thoughts
perhaps label them--
in one of two categories
past or future
and let them float away as if on a leaf
down a fast moving river

allow your awareness to return
to the sounds in your space
and the breath in and out of the nose

only this
only this
only this

---

Meditation Monday at Sweet Donkey

21o8 Broadway Avenue / Roanoke, VA 24014

Join us the third Monday of every month at 4:00pm. We will "sit" together in a guided meditation. All are welcome regardless of experience. A donation jar will be available for a local cause of the month. Look for Cathy sitting outside near the back fence or upstairs if it should be raining. Learn to find calm in the daily sounds of cars, children, sirens, dishes, laughter and--life.