In this video, join Rose Freerick in a short and simple guided meditation based in the Christian contemplative practice. All you need, says Freerick, is a “willingness to return,” and an openness to prayer in all its forms. You’ll choose a word that somehow connects you to the sacred to use as the object of your meditation practice. Eventually you can use this meditation as a tool twice a day to find your center and return to stillness.

Related: A Look at Christian Meditation Traditions

Photo by Caitlin Steuben

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