Shabbat Breathing

Shabbat Breathing

Meditations to use to elevate your Shabbat dinner.

Welcoming Shabbat Meditation

Begin this optional exercise by inviting everyone to relax in a quiet, preferably dimly lit space.

Welcome. Take a moment to get comfortable, whether sitting or lying down. Focus on your breath and your body. Allow yourself to relax, to inhale (one-two-three) and to exhale (three-twoone) as you settle into place.

We’ve joined to share Friday night together, to transition from the hectic demands of work and our daily routines into the rest and relaxation of Shabbat. You are invited to leave the week behind.

Let go of what has been, let go of what will be, and enter a place of stillness, a sacred space and time. Envision the sun beginning to set, slipping behind the horizon out of view. Breathe in the glow of the sunset, and pause, breathe out the stresses of the week; breathe in the calm of nightfall, and pause, breathe out and feel a sense of release. Breathe in the radiance of the moon and stars, and pause, breathe out all thoughts of doing, and become one with this present moment.

Feel the warmth of relaxation wash over you. Breathe in the radiant light, and pause, feel your mind become open and free. Breathe out and invite your soul to soar to new heights; breathe in the calm, and pause, feel yourself let go; breathe out everything and focus only on Now. Feel your body, mind, and soul become whole and at peace.

Now we are finally ready to graciously accept this present, to embrace the gift of rest, to turn our complete attention toward Shabbat, to savor all that Shabbat provides, and to become enveloped by holiness. As we breathe in and out once more, we pause, and welcome Shabbat.

By Evette Nan Katlin at ritualwell.org

modified by Rabbi Jessica Minnen

REFLECTION

During the week... we lose some of the light in our eyes; it is restored to us by the reflection of light in our kiddush cup. All of creation comes closer to its origin on Shabbat. That moment, that movement, begins with kiddush.

TALMUD BAVLI, SHABBAT 113B

Candle Lighting Meditation

be smooth and serene.

Now allow your breathing to come naturally, keeping your focus on the candle flame. Hear these words and let them go, just being aware of the guidance but not holding onto the words. Gaze softly at the flame, and, as you continue to do so, if you feel you are starting to stare at the light, ever so gently blink and refocus your eyes.

Gaze softly at the candlelight once more and allow your mind to quiet down, allowing the thoughts that enter your mind to be there, but like these words just letting them drift by. As you softly gaze at the flame, you will notice that thoughts will come into your mind. Allow them to be there, and allow them to float out of your mind like passing clouds. Just as Shabbat rest takes time to enter your night, your mind takes time to rest, to come to a place of quiet. When your mind influences you with thoughts, bring it gently but firmly back to the flame. This is a meditation practice, this is a Shabbat practice, and it takes time and patience to change.

Continue to gaze gently at the flame. Keep your awareness on the flame, gently gazing at the flame, remaining aware, remaining focused, remaining concentrated, aware, focused, and at rest. Remain aware, letting all thoughts pass through your mind like clouds in the sky.

Allow time for silence.

And now, when you are ready, gently lower your gaze from the flame. Bring your consciousness back into the room. Give thanks for having been able to spend this time in meditation. Give thanks for the gift of Shabbat. Slowly turn your head from side to side. Become aware of the temperature in the room. Become aware of your body. Become aware of your thoughts. When you are ready, take a deep and clearing breath.

By Elisabeth Blaikie, modified for Shabbat by Rabbi Jessica Minnen

Drinking Meditation

Let’s start by taking a few breaths, quieting and slowing ourselves down, breathing in and breathing out. Sit how you’d like to feel. Feel your feet on the ground, and feel grounded. Sit upright, and feel uplifted. Notice what it feels like to breathe. You can remind yourself, “Oh right, this is breathing. This is what it feels like to be alive.” Close your eyes. See if you can feel where your body ends and the air begins. Notice when you get distracted from simply feeling your breath in your body and gently return to paying attention to your next inhale.

Open your eyes and pick up your glass of wine. Don’t drink yet. Feel the weight of the cup in your hand, feel the temperature on your skin. Look at your hand holding the glass. Notice all of the colors you see in the wine. Pay attention and see if you notice more colors as you keep looking. Now, smell your drink. Again, don’t drink yet! Notice what you smell and if you can notice more nuances as you keep smelling. Close your eyes, and see if that makes a difference.

Think about what brought your drink to your hand. Start at the very beginning. Imagine seeds, plants, grape vines growing. Picture the soil, water, sun that nourished the grapes that created the wine in your glass. Think of the people, the farmers, who cultivated those grapes. The journey from grape, to wine, to bottle. Imagine the people and machines and materials and miracles that worked together to create a bottle of wine. Think of the bottles transported from farm to store to table. Imagine the people who made that happen — the truck driver, the workers, the people who stocked the shelves, the cashier who rang up the bottle at the register, the person who might have poured your drink or handed you your glass. Think of all that went into the glass of wine you’re holding, and take a moment to feel gratitude, to feel blessed, and to bless.

Remind yourself of what brought you to this moment. Think way back to what nourished you, who cultivated you, all of the happenings and crazy coincidences that led up to you being right here in this moment holding this particular glass of wine. Think about your life, the past year, the past week, today. Again, take a moment to feel gratitude for being right here, right now, holding this glass. Slowly bring your drink to your lips. Don’t drink yet! Feel the desire to drink. Take a breath. Bless.

Alison Laichter, alisonlaichter.com

Handwashing Meditation

The world was created in six days, but only completed with Shabbat, the seventh day. The number seven suggests wholeness and represents the creative process. These seven preparatory meditations are offered in the hope when you wash your hands you will feel a sense of shleimut – wholeness and peace, as we transition into Shabbat.

Hineni. Here I am.

Take a minute and think about the transition from weekday to Shabbat. Water helps us spiritually transform from one state to another. Prepare yourself by breathing deeply, sigh audibly.

Hiddur Mitzvah. The unadorned body is beautiful in itself. Remove any rings or bracelets from your hands and wrists to prepare for washing your hands.

B’tzelem Elohim. We are made in the image of the Divine. Look at your hands and consider all the wondrous and creative acts they allow us to do.

Elohai neshama shenatata bi tehorah hi. The soul in me is pure. Do a mental scan of your body and allow anywhere there is tension to release.

Kol haneshama t’halel yah. The breath of every living thing praises You. Think of all of your senses at the Shabbat table: seeing the light of the candles, tasting the fruit of the vine, seeing your community around you, touching your hands to the table, smelling the food you are about to eat.

Tikkun Olam. We can stand for justice; we can build a world of peace and justice. Consider the power of your hands to create wholeness in your life and in the world.

Mayyim Hayyim. Living water sustains life. Water is the one substance in the Torah that predates creation. This water has sustained Jewish practice and Jewish life for generations. As you wash your hands, consider how there is no new water on the planet and this is the same water your ancestors have used to wash their hands before Shabbat dinner.

Mayyim Hayyim's Kavanot for Mikveh Preparation, adapted by Jessica Rosenberg

Challah Meditation

This is an open-eye mindful eating meditation that can be done after motzi, the blessing over the challah or whatever bread you use to nourish your table, or in place of the blessing. Make sure everyone at the table has a piece of challah or bread before beginning.

Find a comfortable position in your seat. Come into the present of this Shabbat gathering by taking a few breaths, noticing how you feel physically. Take a piece of challah in your hand. Notice the impulse you might have to pop it in your mouth right away. Look at the challah, examining it with curiosity as if you’ve never seen bread before. Notice how it feels in your hand – the texture, shape, and weight. You may want to close your eyes while doing this. Notice the color of the challah and if it has any unique features. Imagine where the challah came from before arriving at this Shabbat dinner table, how it started as ripe stalks of wheat in a field. Picture the workers on the farm harvesting the wheat and another set of workers transporting the wheat to a mill. Imagine the process of grinding the wheat into flour, and that flour being mixed with water, oil, and eggs, and baked into bread. Slowly bring the challah to your nose to learn what it smells like. Notice the natural motion of your arm as it moves to do this. Continue to notice any thoughts of like or dislike you might have as you observe the bread. Notice whether you’re anticipating what it will taste like. Perhaps you’re starting to salivate or feeling an impulse to eat it. Now, place the challah in your mouth without biting into it. Keep it in your mouth without chewing for at least 10 seconds and explore what it feels like. Notice what it’s like to take this time before eating the bread. When you are ready, slowly and softly bite into the challah. Notice what it tastes like, how its flavor and texture changes as you chew. Notice your natural impulse to swallow it. Let it nourish your body as you enter Shabbat. Sit quietly and notice what you are feeling.

And now, let’s eat.

By Jon Kabat-Zinn, modified for Shabbat by Rabbi Jessica Minnen

Gratitude Meditation

“When you have eaten and are satisfied, bless.”

DEUTERONOMY 8:10

“The

analogy [in this line] is that of a flowing spring. The more you draw from it, the more strongly its waters flow and offer their blessing..”

As this metaphor explains, the Torah tells us that the more we are satisfied, the more satisfaction will come. As we offer blessings and gratitude, more blessings and gratitude will come. When we experience and express joy, gratitude, and blessings, this will increase the joy, gratitude, and blessings in the room and in world.

Close your eyes and consider the blessings and gratitude that you feel for this dinner, for this Shabbat. Send that energy out into the room. See if you can feel the flowing spring of blessings increase as everyone around the table adds to it. Visualize the flowing stream of blessings and gratitude going out the door and spreading and increasing as it goes past other homes on the street. Feel the spring continue to increase in size and in volume. Then take a deep breath and open your eyes.