As single Sizzle Chicks over 40 (and beyond) we need all the tools we can get to keep us centered, calm and ready for our next adventure! When I went on my run today, I decided to add some meditation. And you know what? It was one of the best 30 minutes of exercising I’ve had!

Yea, I know. “Meditation” (as well as “exercise”) can provoke sighs and groans. Just the thought of “emptying your mind” or “not thinking of anything”, is enough to make you turn on the TV, radio, computer and grab your Smartphone all at once. But this isn’t THAT KIND of meditation. With this easy technique, you actually concentrate on words and in turn those words seep into your subconscious, calming you for the rest of the day. Sort of a two-for-one meditation. It’s Eknath Easwaran’s Passage Meditation.

Here’s how it works:

1. Find a passage you like. A spiritual passage, poetic prose or affirmation.

2. Memorize it. (If you hate memorizing, just memorize a few lines at a time)

3. Sit in a chair (best not to be active, but I like to do it when I’m running)

4. Say the words in your mind, not aloud, slowly. Don’t think of the meaning.

5. Keep repeating the words until 30 minutes have gone by.

30 minutes? According to Easwaran, it’s important to hit the 30 minute mark.

Here’s a trick: Time out how long it takes to say your passage slowly. Then divide it by 30. And you have the exact amount of times to go through the passage. Time flies by this way!

Here are some of my favorite passages:

Prayer of St. Francis

Superconscious Mind

-Tracy Pattin

Tags: "Passage Meditation", Blue Mountain Center, Eknath Easwaran, meditation, relaxation