A gentle practice for returning to breath, sound, and observation, inspired by Page 3 of Open Enlightenment.
Begin by noticing where your attention is
Quieting the mind can begin with noticing a thought and returning attention to something simple. You might choose the natural movement of breathing, the contact of your feet with the floor, or a sound in the room. Each return is part of the practice.
Page 3 of Open Enlightenment explores breath, observation, sound, and the awareness behind thought. This guide offers one way to bring that reflection into a short period of meditation.
Choose a position that feels comfortable and supported. You can sit in a chair, rest your hands, and keep your eyes open or softly lowered. Give yourself permission to move or end the practice when you need to.
Try this five-minute meditation
- Minute 1: Arrive. Notice the support beneath you. Let your shoulders and hands settle as comfortably as they can. Look around the room and choose where to rest your gaze.
- Minute 2: Find an anchor. Notice one natural breath. You can follow the movement of your chest or abdomen, or the feeling of air at your nose. Let breathing stay easy and unforced.
- Minute 3: Recognize a wandering thought. When you notice that attention has moved into a story, gently name what is happening: thinking, planning, or remembering. Let that recognition be enough for the moment.
- Minute 4: Return. Bring attention to the next breath, the contact of your feet, or a sound nearby. Whenever attention wanders again, begin the same small return.
- Minute 5: Open outward. Notice the room, move your hands, and take your time standing up. Choose one quality you would like to carry into what comes next.
Five minutes is simply a convenient starting length for this exercise. You can begin with a shorter pause and adjust the time to suit you. If focusing on breathing feels uncomfortable, use the feeling of your feet or the sounds around you instead.
What to do when thoughts keep coming
A thought might remind you of work, an unfinished conversation, or something you want to remember. You can notice it without finishing the entire story. The practical question is: where would I like to place my attention for the next moment?
For example, you may notice yourself planning dinner. Quietly recognize planning, return to the sensation of your feet, and continue. When the thought returns, repeat the same response. There is no need to turn the session into a judgment about how good you are at meditation.
If a task keeps pulling at your attention, write a short reminder before you begin. That gives the task a place to wait while you spend a little time with the practice.
Using sound as an anchor
The book also explores the resonance of a bell and the repetition of OM. You can experiment with a gentle sound if it fits your practice, or listen to the ordinary sounds around you.
Let a sound arrive, change, and fade. Notice the moment when you begin explaining it to yourself, then return to listening. Keep the volume comfortable. Silence is also an option; the purpose is to give your attention a simple place to return.
Common questions
Do I have to close my eyes?
No. You can keep your eyes open and rest your gaze on a still point in the room. Choose the option that makes it easiest to remain comfortable and present.
Can I begin with one minute?
Yes. Try a brief arrival, a few moments with your chosen anchor, and a gentle return to your day. You can decide later whether you want to spend more time.
How does this connect with the Universal Laws?
In the book’s framework, Observation makes room to notice, Repetition returns you to the practice, and Intention helps you choose what to carry forward. The overview of all thirteen laws shows how those ideas fit together.
After your next practice, complete one sentence: In the next part of my day, I want to bring more ___. Then choose an action that expresses it. The intention guide offers examples you can adapt.
Based on Open Enlightenment by Rev. Shawn Sullivan, September 2026 book edition. These guides offer new summaries and practice examples alongside the original Illuminated Pages.