Here are a few more phrases which I like to use (one at a time) when I am meditating. The list is modified and expanded from a presentation by colleague Peggy Muench at our monthly case consult meeting:
Take more time, cover more ground.
Retire to the center of your being, which is calmness.
Take care of your body. It’s the only place you have to live.
Do not dwell in the past or dream of the future. Be here, now.
We are supported every moment by the earth beneath our feet, the air moving in and out of our lungs. Begin from here.
The journey is the destination.
Each minute of life is a divine quest.
The personal life deeply lived expands into truths beyond itself.
The miracle is not to walk on water. The miracle is to walk on the green earth and truly know it.
Strength and confidence comes from within. It has been there all the time.
I also like to use the following single words when I meditate:
Sometimes I’ll hold in my mind a color (blue, green) or count with each breath. Sometimes I will count to three or four, then start again; sometimes I’ll just repeat the number one.
Any focus for practice is good. Again, if you lose focus, don’t worry or berate yourself. Just note the distraction and gently return to your chosen focus. We are always distracted (it’s the nature of being human), and we can always return our awareness to the present moment.