Passage Meditation: A Guide To This Ancient Practice

Passage meditation is a spiritual practice that involves sitting quietly and reciting a memorised passage from a spiritual book or text. The practice was developed by Eknath Easwaran and has been historically observed in numerous world religions, including Judaism, Islam, Christianity, and Buddhism. The chosen passage should be positive and uplifting and can be long or short. The practitioner then sits comfortably and quietly, closes their eyes, and slowly recites the passage in their head, focusing on each word. This form of meditation is said to improve concentration, provide a sense of fulfilment, and positively influence thoughts and actions.

Choose an inspirational passage

When choosing an inspirational passage for meditation, it's important to select something that is meaningful to you and aligns with your highest ideals. The passage should be positive, practical, and uplifting, and it can be taken from various spiritual texts or traditions. Here are some examples of inspirational passages that you can consider:

• "The Lord is my shepherd, I shall not want. He makes me lie down in green pastures, He leads me beside quiet waters, He restores my soul… — Psalm 23"
• "Lord, make me an instrument of thy peace. Where there is hatred, let me sow love; Where there is injury, pardon. Where there is doubt, faith. Where there is darkness, light. Where there is sadness, joy.… — Prayer of St. Francis of Assisi"
• "O Great Spirit, whose voice I hear in the winds, And whose breath gives life to all the world, Hear me…. Let me walk in beauty, and let my eyes ever behold the red and purple sunset…. Make me wise so that I may understand The things you have taught my people. — Chief Yellow Lark"
• "The Lord dwells in the hearts of all creatures, And he whirls them round on the wheel of time. Run to him for refuge with all your strength, And peace profound will be yours, Through his grace. — Bhagavad Gita"
• "May all beings be filled with joy and peace. May all beings everywhere, the strong and the weak, the great and the small, May all beings everywhere … May all be filled with lasting joy — Discourse on Good Will"
• "Break into the peace within, Hold attention in stillness, And in the world outside, You will ably master the 10,000 things. All things rise and flourish. Then go back to their roots. Seeing this return brings true rest…. — Tao Te Ching"
• "Everything you see has its roots. In the unseen world. The forms may change, Yet the essence remains the same. Every wondrous sight will vanish, Every sweet word will fade. But do not be disheartened, The source they come from is eternal. — Rumi"

These are just a few examples, but you can explore and choose from a wide range of passages that resonate with you and your beliefs.

Memorise the passage

Passage meditation was developed by Eknath Easwaran and is practised by thousands of people worldwide to find calm, peace, meaning and purpose in their lives. It is a straightforward method that involves concentrating on the words of an inspirational text or passage from one of the great wisdom traditions.

To begin, choose a positive, practical and uplifting passage that resonates with you and memorise it. There are many passages to choose from, varying in length and tradition. Once you have memorised your chosen passage, find a comfortable and quiet place to sit, either on a chair or a cushion on the floor.

Sit upright, close your eyes, and silently recite the passage in your mind, focusing on each word. If your mind wanders, gently bring your attention back to the words of the passage. At the end of the passage, start again from the beginning or choose a new one. Aim to practise for 30 minutes every morning.

Memorising a passage may seem challenging, but with practice, it can become easy and enjoyable. Here are some tips to help you memorise your chosen passage:

• Start with a short passage, such as "The Prayer of St. Francis", "The Best", or "Let Nothing Upset You".
• Break longer passages into smaller sections and work on memorising each section at a time.
• Look for patterns or associations that help you remember the order of the words or lines.
• Write the passage on a piece of paper and carry it with you throughout the day, memorising a little at a time.
• Record yourself saying the passage and play it back, joining in when you can.
• Memorise with a friend, who can help you stay motivated and accountable.
• Test yourself regularly to see how much of the passage you can recall.

By memorising the passage, you are taking the first step towards improving your concentration and focusing your mind on positive and uplifting ideas. This will help you become more patient, forgiving, and strong, enabling you to make better choices and transform negative habits.

Find a quiet place to sit

Finding a quiet place to sit is an important step in preparing for passage meditation. The Buddha himself mentioned suitable places to practice meditation, including the forest, the root of a tree, or an empty hut or secluded place.

Today, it can be hard to find a quiet forest or tree to sit under, but there are many meditation centres that provide the ideal environment for this practice. If you're at home, a quiet, tidy room with minimal distractions is best. You can also turn your room into a special meditation haven by adding herbs, incense, and lighting that inspires a sense of calm.

If you're looking for alternatives, you can try meditating near rivers, streams, and fountains, as the sound of running water can help calm the mind. Rooftops, patios, and balconies can also provide a change of scenery, allowing you to bask in the morning sun while you meditate.

Remember, the key is to find a place that allows you to focus on your meditation practice without distractions or discomfort.

Focus on each word

Passage meditation is a practice that involves focusing on the words of an inspirational text or passage from a spiritual book or one of the great wisdom traditions. The practice was developed by Eknath Easwaran and involves memorising a chosen passage and repeating it silently and slowly in your mind.

When you are ready with your chosen passage, find a comfortable and quiet place to sit. This could be on a chair or on a cushion on the floor. Sit upright and close your eyes.

Now, start to silently go through the words of your memorised passage. Try to concentrate on each word and, if you find your mind wandering, bring your attention back to the words.

• Make sure you choose a passage that you connect with and that is positive and uplifting. This will help you stay engaged and immersed in the words.
• Establish your practice in the morning, before other activities and distractions have taken over.
• Sit in a comfortable position with your back, neck and head gently erect in an anatomically straight line. This will help you stay alert and focused.
• Breathe deeply and softly as you recite the words in your mind. This will help you relax and concentrate.
• Recite the words as slowly as you can without losing their meaning. This will help you savour and absorb each word.
• If you find yourself getting distracted, don't get annoyed or frustrated. Simply bring your attention back to the words of the passage.
• If you realise you have been distracted for a while, start the passage again from the beginning. This will help you maintain focus and concentration.
• Be patient and persistent. It takes time and practice to master the skill of focusing on each word. Don't expect perfection right away.

Repeat the passage as many times as you like

Passage meditation is a simple practice that anyone can do. It is a form of meditation where you concentrate on the words of an inspirational text or passage from a spiritual book or text. The text should be positive, practical, and uplifting, and it should be something that you connect with. It can be long or short, but it needs to be something that you can memorise.

Once you have chosen your passage and memorised it, find a comfortable and quiet place to sit. Sit upright and close your eyes. Then, start to slowly recite the passage in your mind. Go through the words of your memorised passage slowly and silently, focusing on each word. When distractions come, gently bring your mind back to the words of the passage. Repeat the passage as many times as you like.

The benefits of passage meditation include improved concentration, reduced stress, and enhanced mental well-being. It is a powerful tool for self-care and can help you become more positive and break bad habits.

Frequently asked questions