Contemplative practices from Buddhist, Christian, Hindu, Daoist, Sufi, and Indigenous traditions

We want to invite you to try an experiment.

We have put together a Practice Menu below of some of our favorite contemplative practices that can be done quickly and give a sense of their respective tradition (guidance or instructions linked). We invite you to try to do one practice each day until the conference from a tradition that isn’t your own – preferably pick one and do it each day right after waking up to feel the cumulative effects. This is specifically meant to prepare your mind, deepen attunement to new ideas and experiences, and help you expand your experiential horizon.

• Buddhist (Metta/Loving-Kindness) – Silently repeat: “May I be safe, happy, healthy, at peace,” then extend to a benefactor, a neutral person, a difficult person, and all beings. [Heart/Mental pathway]
• Christian (Contemplative Prayer) – The practice of reciting a specific prayer, holding the mind steady on the words, gently sinking into their deepest symbolic and personal meaning, as if these words were our own. [Mental/Linguistic pathway]
• Hindu Yoga (Sun Salutation Flow) – Practice a gentle flowing sequence (mountain pose → forward fold → lunge → downward dog → return), focusing awareness on coordinating breath and mindful movement as a sacred offering. [Body/Movement pathway]
• Yoga Pranayama (Alternate Nostril Breathing) – Sit upright. Close one nostril with your thumb, inhale through the other, switch nostrils and exhale. Repeat on the other side. Continue in this rhythm to create a sense of balance and energetic calm. [Breath/Energy pathway]
• MBSR/Tantra (Mindful Eating) – Take a small piece of food such as a raisin. Use all your senses for several minutes to explore its texture, color, scent, and taste in slow motion; notice thoughts, desires, and sensations as they arise and fade. [Sensation/Presence pathway]
• Daoist (Microcosmic Orbit Breathing) – Visualize your breath or subtle energy flowing up the back of your body to the crown of your head, then exhaling down the front to the belly, forming a circular circuit. Move attention with the breath for several minutes. [Breath/Energy Flow pathway]
• Sufi (Whirling/Heart Breathing) – Stand, place a hand on your heart. Breathe gently into the chest, then begin slow, gentle spinning (counterclockwise), feeling a connection between earth and sky through your body. End by slowing down gradually and standing still and sensing inner stillness. Whirl slowly enough so losing balance isn’t a risk. [Body/Heart pathway]
• Indigenous/Earth-Based (prayer to the 4 directions) – Stand quietly outside or by a window. Honor the 4 aspects of life and your being symbolized by the 4 cardinal directions. As you do, turn to face each one, visualizing and connecting with the respective energy in its animal form. [Mental/Visual pathway]

Optional Reflection Questions on your practice:

• How might this practice relate to complex adaptive systems?
• What does this suggest about different ways of knowing?
• How could this inform research methodology or theory?
• What assumptions about mind/body/reality does this challenge?

Contemplative Prayer