The three critical components of any meditation are (1) an object of concentration; (2)  a quiet, peaceful time and place where you can spend ten or fifteen undisturbed minutes; and (3) a completely relaxed body. There are several an objects of concentration in Jewish meditation that we will cover in succeeding months: phrase repetition, contemplation, visualization and contents of consciousness. This month's meditation is an example of contemplation. We contemplate on the Matzah for Pesach.  Before trying this meditation we highly suggest reading the article Revisiting Jewish Mysticism.

Before you begin this meditation, we suggest you click here and read "Revisiting Jewish Mysticism". Scroll down below the diagram for more complete instructions.   Click here for a printable version of this meditation.

1. Meditate at a time and place where you will not be interrupted. If you are just beginning meditation, try practicing for only ten or fifteen minutes. Eventually, you can try to extend the time to twenty to thirty minutes.

2. It is important to schedule your meditation periods at least five times a week. Infrequent meditations may not produce the desired effects.

3. Sit comfortably. Choose a sitting position that is most comfortable for the duration of your meditation session. You don't have to sit on the floor, a straight back chair works just as well.

4. Your eyes should be open and relaxed. Your hands can rest comfortably on your lap.

5. Relax you body as completely as possible and begin your meditation by focusing your attention on the inhalation and exhalation of your breath.

6. Allow yourself a few minutes to gaze upon the Matzah, the symbolic pascal sacrifice. If you have some Matzah available, take a taste to experience its flavor.

7. This is the Bread of Affliction that our forefathers ate in the land of Egypt. The Matzah symbolizes our enslavement. What are some aspects of your life to which you are enslaved? Money? Possessions? Work? Relationships? See if you could isolate a few of them.

8. Eating this bread on the eve of Passover together with the pascal sacrifice (the sacrificial lamb) transformed the Israelites from slaves into free people. How would it be if you were freed of your bondage?

9. Allow the taste of this bread, the bread of holiness, to help you to purify and transform your personal enslavement to a life of freedom.

10. See yourself as a slave in Egypt being led out of the Egypt of your mind in to new uncharted possibilities for your life.

11. When your session is over, just sit quietly for another minute or two before opening your eyes. Only return your awareness to the room you are in when you are completely ready.

Some people find that writing their experiences of their practice sessions in a journal is helpful to monitor progress, week by week.

 If you have any questions or problems with your meditation sessions, please email your comments and you will receive a prompt reply.

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