On this page you will find:

The Ten Stones Meditation
Gatha Walking
Start a daily "Menu Practice"

For more information:

Yogi-Inmate Collaborative
Sponsor a Yogi-Inmate via PDN's secure website

 

**At the bottom of the donation form there is a  box to donate to a specific PDN project-- choose "Yogi-inmates."**

Volunteer Opportunities (Yogi-Inmates & PDN)
Path of Freedom (PDN)
Books Behind Bars (PDN)

Dharma Seed  Hundreds of downloadable meditation talks from leading teachers in the Vipassana tradition.
 
Insight Meditation Society  Vipassana meditation center in Massachusetts offering both short and long retreats.
 
Providence Zen Center  Offers introductory classes as well as longer term retreats in the Zen tradition.  Located in Cumberland, RI.
 
Shambhala Meditation Center of Providence  Offers introductory classes, weekly public sits as well a more advanced training.  Located in Pawtucket, RI.     
 
Contemplative Studies Initiative at Brown University in Providence, RI.  Hosts lectures, workshops and retreats led by prominent teachers related to meditation and mindfulness.  
 
Center for Mindfulness in Medicine, Health Care and Society, based at the University of Massachusetts Medical School.  Offers training, research and resources related to the Mindfulness Based Stress Reduction (MBSR) program.
 
Awakening Joy  Year long online course with James Baraz from Spirit Rock Meditation Center in California.
 
The Peace Pilgim  An American sage who walked back & forth across the country for 28 years (with no money and carrying only a comb and a toothbrush!) teaching inner and outer peace.  (Click here to listen to my song about the Peace Pilgrim's life.)

Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.
Breathing in, I notice my breath becoming deeper.
Breathing out, I notice my breath becoming slower.
Breathing in, I calm myself.
Breathing out, I feel at ease.
Breathing in, I smile.
Breathing out, I release.
Breathing in, I dwell in the present moment.
Breathing out, I know this is a wonderful moment.


(In/Out,  Deep/Slow,  Calm/Ease,  Smile/Release, 
Present moment/Wonderful moment)

When I walk the mind will wander.
With each sound the mind returns.
With each breath the heart is open.
With each step I touch this earth.

Monday:  SOUND
 
Whenever you can (whenever you remember!) notice whatever sounds are present.  Hear the tone quality, the loudness, softness, continuity, sharpness, dullness, roundness, even the silence underneath.  Notice the sounds of walking, eating, cooking, breathing, going to the bathroom, computer keys clicking, voices, wind, cars, birds, plumbing, whatever it is.  And of course, notice when there's a mental story or judgment about the sound; whenever there is, meet it for a moment with curiosity and acceptance, and then come back to the physical quality of the sound itself.  If you find yourself caught up in an emotion, a personal drama or any kind of mental gymnastics during the day, come back to the simple experience of the actual sounds arising in that moment.


Tuesday:  BREATH

Whenever you "remember", take a few deep breaths into the belly or heart.  You can use a mental support like saying to yourself, "breathing in, I know that I am breathing in, and breathing out I know that I am breathing out" (a la Thich Nhat Han) or simply be present to the physical sensations that show up.  Mindfulness of breath (the anapansati sutta) is the most basic practice taught by the Buddha..
 

Wednesday:  FEET

The practice of focusing awareness on our feet is a grounding practice, one that brings us right to the "here" of the "here and now."  It is incredibly helpful, especially when caught up or feeling lost.   It is also a way to build awareness into the transitional elements of our life (when we are walking) or to the static elements (waiting in line).   Whenever you remember, whether you’re watching television, driving a car, headed to the copy machine or stepping into the shower, bring attention to the actual sensations taking place in the feet.


Thursday:  HANDS

Awareness of hands is more of a connecting practice-- our hands are often the interface between our internal and external world-- we reach for a door knob, shake someone's hand, open the fridge, hold a cup of tea, write a letter, pick up the phone, etc.   It's an opportunity to connect physically with the rich textures of our lives. 

 
Friday:  SHADOW

Becoming aware of the interplay of light and shadow is great fun!  Whenever you can (whenever you remember!) notice whatever shadows are present in your immediate environment.  You may discover a subtle shading of the pepper shaker on your kitchen table or a sharp display of a tree’s limbs on the pavement.  This practice encourages you to SEE the spaces in between the objects of our lives.  Sunny days are wonderful for this practice, but cloudy or indoor days require a keener eye.  As always, notice your judgments (“wow!” or “whatever…”) and come back to simply seeing.  Consciously attending to this play of light and shadow opens us up to the extraordinary nature of the ordinary.


Saturday:  "THIS TOO"

We all have a tendency to push away much of what is showing up in our day, lives, communities, world.  THIS TOO practice is to notice whatever is showing up with the mantra, "THIS TOO" as in, "this too is a part of my experience."  It's really a practice of inclusion, of acceptance of whatever is arising in the moment. Remember, acceptance of what is arising does not imply a passive acquiescence to the greed, hatred and delusion in our inner and outer worlds.  But it is about having an honest, open and spacious relationship with what is happening, noticing our inner reactions, softening to them, being present for the rich spectrum of our lives.  From that place we have a much better chance to act out of compassion and wisdom rather than reactivity and aversion.  Other versions of "THIS TOO" practice are "YES" practice, and also, "BREATHING IN ACCEPTANCE, BREATHING OUT LETTING GO."  Choose whichever...


Sunday:  JOY?

Whenever you "remember" you ask yourself the question, "where can I find joy in this moment?"   You will be surprised by what you find just by remembering to look for it-- whether it's a sound or a breath or a texture, a friend's hand, a splash of light, a quirky stranger, a bright red leaf dangling...  All we have to do is look!  The practice is not about ignoring what's difficult but rather remembering to look for and feel the "10,000 joys" that exist along side the "10,000 sorrows."  So today's menu practice is: "Where can I find joy in this moment?"