The Daily Meditation with Brother Richard

In this meditation, I invite you to hone outer attention by gently reflecting on a single, ordinary object.We begin by settling into the body and the rhythm of the breath, allowing awareness to become steady and grounded. From there, attention is brought to the object itself, noticing its texture, sound, appearance and presence, without analysis or judgement.As the practice deepens, we reflect quietly on the object’s story, what it means to us, or perhaps that it means nothing at all. Either way is enough. Attention is then returned to the breath and the body, resting once more in simplicity and presence.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate attentiveness, gratitude and quiet awareness of the world around you.Chapters 00:00 – Introduction 00:35 – Choosing an object 01:03 – The bell 01:33 – Returning awareness to the body 01:57 – The rhythm of the breath 04:30 – Attending to the object through the senses 06:00 – The history of the object 06:50 – Will it exist after me 07:50 – What the object means to you 08:06 – When it means nothing 10:10 – Trusting the breath 10:38 – Feet grounded, body supported 10:58 – Intending gratitude and awareness 11:15 – Closing bell

In this meditation, I invite you to explore different types of attention — sensory, outer, inner, breath and spiritual — and how each can gently deepen our practice.We begin by resting in a state of relaxed awareness, allowing attention to be brought to bear without strain or effort. From here, we notice the senses as gateways into the present moment, before widening awareness to include inner experience, the rhythm of the breath, and a quieter spiritual attention.Nothing needs to be forced or held tightly. Attention is allowed to move and settle naturally, guided by intention and supported by stillness.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate clarity, steadiness and gentle awareness.Chapters 00:00 – Introduction 00:15 – Relaxed awareness 00:35 – Bringing awareness to bear 01:55 – The bell 02:30 – The five types of attention 03:00 – Intending awareness of the senses 03:30 – Hearing, seeing, smelling, tasting and touching 04:40 – Honing attention 06:40 – Noticing background sounds 07:40 – Inner attention 08:40 – Outer attention 10:20 – Spiritual attention 12:25 – Closing bell

In this meditation, I invite you to return to the full basic form, the foundation that quietly supports all of our practice.These returning meditations are here to help us come back to what is essential. If you are new, you are very welcome to join the practice as it is today. And if you wish to go deeper, the earlier meditations in the archive lay out this practice from the beginning, step by step.As we settle, the body is allowed to soften and relax, gradually and without effort. Simple affirmations remind us that we are more than body, more than thoughts and feelings, and that a deeper centre of awareness remains steady beneath it all.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest again in stillness and carry that intention gently into the hours ahead.Chapters 00:00 – Welcome back 00:15 – Returning to the archive and foundations 00:56 – The bell 03:15 – The body softening and relaxing 05:45 – Relaxation moving through the body 07:15 – I have a body, but I am more than my body 08:14 – Noticing judgement without curiosity 08:28 – I have feelings, but I am more than my thoughts 09:45 – I am I 10:10 – Resting in the centre of the breath 11:15 – Carrying the intention into the day 11:40 – Closing bell

In this meditation, I return with you to the two complementary modes of practice: discursive and passive meditation, and how they work together over time.I reflect on why both forms are necessary, and how practices such as the rosary can help us understand this movement between intention and rest. Discursive prayer gives shape and direction, while passive meditation allows us to receive, to settle, and to be held.We come gently into stillness, using the body as a place of awareness, beginning with the hands and the simple experience of openness. As intention is named and held lightly, a word or versiculum may be added, allowing the practice to rest again in love and presence.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, supporting stillness, openness and quiet awareness.Chapters00:00 – Introduction00:10 – Discursive and passive meditation00:40 – Why both forms are needed00:50 – The rosary as meditative prayer02:10 – A direction for this practice02:40 – The bell03:00 – Coming to stillness03:50 – Awareness of the palms05:30 – Experiencing openness in the hands06:40 – Releasing the hands07:10 – Sensation and tingling07:20 – The intention to feel07:50 – An intention of openness08:10 – Naming the divine09:20 – Introducing the versiculum10:30 – Resting in love11:40 – Closing bell

In this meditation, I invite you to explore intentionality — the quiet direction of the mind and heart that gives shape and energy to our practice.We reflect on what it means to hold an intention: not as effort or striving, but as a gentle desire that something might be, for ourselves or for another. As intention gathers our inner faculties, attention naturally settles, and the breath becomes a steady companion.Resting with the rhythm of breathing, where the out-breath becomes the in-breath, we allow awareness to fill the whole body. Intention is not forced here; it is simply held, present in the here and now.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, supporting clarity, steadiness and quiet presence.Chapters 00:00 – Introduction 00:15 – Exploring intentionality 01:22 – Gathering the inner faculties 01:42 – Holding an intention for others or yourself 02:07 – Intention as something that unfolds 03:10 – The bell 05:52 – Finding the rhythm of the breath 06:08 – Where the out-breath becomes the in-breath 07:52 – Breathing with every cell 09:09 – Resting in the here and now 10:52 – Closing bell

In this meditation, I introduce the four directions of meditative practice — intention, attention, compassion and wisdom — as simple guides for deepening our prayer and meditation.We begin by taking our seat and making a clear, gentle intention. From there, attention is invited to rest with the breath, allowing calmness and steadiness to grow without effort. As the practice unfolds, we open deliberately to compassion and to the presence of love, holding the body in stillness and stability.These four directions are not steps to complete, but orientations we return to again and again. They help us practise with clarity and kindness, allowing wisdom to emerge naturally over time.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, supporting stillness, presence and gentle awareness.Chapters 00:00 – Introduction 00:10 – The four directions of meditative practice 01:13 – The bell 01:25 – Taking the seat 02:40 – Making an intention 04:00 – Practice arising from intention 05:20 – Bringing attention to the breath 06:05 – Breathing in peace and love 06:10 – Calmness 08:25 – Entering the presence of love 09:09 – Holding stillness and stability 11:04 – Returning to awareness 11:17 – Closing bell

In this meditation, I offer a gentle practice of meditating while lying down, for those who are unwell, fatigued, or who find sitting difficult.We begin by settling into a comfortable position, allowing the body to be fully supported by the ground. From here, attention is guided softly to the breath and the diaphragm, inviting warmth, ease and stillness to unfold without effort.This way of meditating can be especially helpful if you find it hard to rest or to fall asleep. There is nothing to achieve here. You’re invited simply to notice the breath, to rest in grace, and to allow the body to settle in its own time.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, supporting rest, recovery and quiet awareness.Chapters 00:00 – Introduction 00:15 – Can you meditate lying down 00:55 – Difficulty falling asleep 01:45 – Why this practice can support sleep 02:15 – Finding a comfortable place to lie down 02:35 – Assuming a supportive position 03:00 – The bell 03:55 – Setting your core intention 05:50 – Awareness of the breath and diaphragm 06:10 – Adjusting the shoulders 07:04 – Coming to stillness 08:00 – Warmth and subtle movement 08:23 – The uniqueness of your breath 08:35 – Drifting towards sleep 09:28 – Returning gently to the breath 10:20 – Resting in grace and breath 10:33 – Stretching and three deep breaths 10:55 – Expressing gratitude 11:10 – Closing bell

In this meditation, I invite you to explore the physical act of meditation — what it means to sit, to notice, and to arrive fully in the body.We begin by taking our seat with intention, allowing the body to settle into a posture that is both grounded and at ease. As we sit, attention gently opens to the senses, the five simple gates through which awareness meets the present moment.Without strain or effort, the body is invited to release unnecessary tension and to feel supported by the ground beneath it. Through quiet noticing and relaxed awareness, we allow ourselves to be here, just as we are, held by breath and presence.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in stillness, simplicity and embodied awareness.Chapters00:00 – Introduction00:30 – Sitting with awareness01:30 – Setting intention01:45 – Ritual gesture02:00 – The bell04:00 – Sitting with attention04:40 – Releasing stressful tension04:50 – Strength and grounding in the body05:10 – Feeling the feet sink into the ground07:35 – Choosing relaxed awareness10:15 – You, the moment and the breath11:10 – Closing bell

In this episode, Brother Richard returns once more to the Full Relaxation Form, the foundational practice that supports all meditation.He reflects on why this practice must be revisited regularly, not as repetition without purpose, but as a continual return to stillness as the way in. Listeners are guided gently through the body, beginning with touch and awareness, moving from the soles of the feet to the crown of the head.Attention opens outward to sound and inward to sensation, allowing the body to soften, release and rest. Simple affirmations remind us that we are more than body and thoughts, resting finally in a deep sense of peace and presence.This episode offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you recover ease, gratitude and quiet awareness.00:00 – Introduction00:07 – Recovering the full relaxation form00:27 – Why we return to this practice00:47 – Stillness as the way in01:22 – Ritual gesture01:47 – The bell01:57 – Beginning with the body02:11 – Scanning from soles to crown05:57 – Listening to distant sounds06:17 – Listening to the body08:37 – Relaxing the body09:35 – The shoulders and base of the skull09:48 – Even the bones are breathing10:25 – I have a body, but I am more than my body10:37 – I have thoughts, but I am more than my thoughts11:07 – I am I11:35 – Resting in peace12:22 – Pausing with the breath13:02 – Returning gently13:22 – Dwelling in gratitude13:47 – Coming around13:57 – Closing bell14:15 – Outro