Contemplate a quality that you would like to cultivate and ultimately apply to all of your activity.

Then, before you enter that activity, repeat that word silently to yourself. Keep focused on that word for two to five minutes.

When you get lost in thought during that time, come back to the repetition of that word. You are simultaneously fortifying your mind with that quality and cutting through discursive inner chatter.

By the time you are done, you are more likely to bring that quality into all that you do.

This week’s meditation is by our friends Ellie and Lodro from MNDFL. It uses simple techniques that will help you cultivate your daily practice.