1. Nourishment from plants 🌿

Take a deep breath in… and slowly breathe out.

Again, breathe in… and breathe out.

Repeat this five times, allowing your body to relax more deeply with each breath.

As you breathe in, begin to imagine the smell of your favorite fruit.

As this smell fills your nose, you see yourself standing in front of the fruit tree.

Feel the gentle breeze across your face.

Hear the leaves rustle in the wind.

Now, picture yourself in a wide, open field.

You are surrounded by abundance.

Smell the freshness of the soil…

Smell the earth that nurtured and grew this abundance.

You reach down and gently touch the fruit.

Notice its vibrant colors.

Smell its sweet scent.

Feel the rich soil beneath your feet…

and the soft grass cushioning you as you walk.

Pick up the fruit and hold it in your hand.

Notice its weight… its texture… its perfect form.

Understand that this fruit is a gift from God, given to nourish your body.

Now, imagine taking a bite.

Listen to the sound it makes as you bite into it.

Notice how your mouth feels…

Notice how your body feels as it begins to receive its nutrients.

Chew slowly, savouring every moment.

Enjoy all of the wonderful flavors as the fruit nourishes you completely.

As you continue to breathe, feel gratitude for this fruit.

Feel gratitude for all the fruits and vegetables that God has given you.

Recognize that you do not need meat or dairy to survive.

Instead, God has already provided the plants of the earth

to nourish your body, to protect the planet,

and to guide you in living as good and compassionate humans.

Rest in this feeling of gratitude and connection…

knowing you are nourished, protected, and loved.

2. Love and Connection with Animals 🕊️

Take a deep, calming breath in… and gently breathe out.

Bring to mind your favorite animal.

See their face… their eyes… their unique personality.

Reach out your hand, and notice as they come to you.

Feel their warmth as you stroke their body.

Feel their energy, their presence.

Feel the love begin to flow from your heart,

down your arm, into your fingers… and into your beloved animal.

And as you do, notice the love flowing back to you,

from your animal, through your fingers, up your arm, and into your heart.

You are connected.

You know, in this moment, that animals have a soul, a personality, and an energy that links them to you… and to all of life.

Hold this feeling of love in your heart.

Now, imagine projecting it outward.

Think of a different animal, one you’ve never thought deeply about before.

Send the same love you feel for your favorite animal toward this new one.

Notice what makes this animal amazing.

Is it their body?

Their abilities?

Their cuteness?

Their uniqueness?

Allow yourself to appreciate this animal in a way you never have before.

Now imagine that all of this love, all of this appreciation, expands beyond yourself.

See your love spreading outward, like a warm blanket wrapping around the Earth.

This is your love, and God’s love, flowing together.

Think now of the cows, the chickens, the sheep, the ducks,

all of the animals who are so often overlooked.

Gather them into your heart.

Send them your compassion.

Extend your love to all creatures on this Earth.

Let your compassion embrace them fully,

and rest in this deep sense of connection and love.

3. Compassion Flowing Like Rivers 🌊

Take a deep breath in…

Feel the breath rising through your nose,

down into your body, filling your lungs…

and gently release it.

With your next breath, notice how your body responds.

Feel how each breath nourishes you.

Sense how you are connected to this world…

how the world sustains you,

and how you, in turn, can sustain the world.

Bring your awareness to your chest.

Notice where the breath rests there.

Feel your heart beating alongside your breath.

Feel the love and compassion flowing from your heart,

spreading gently throughout your body.

Begin with your chest…

and move your awareness down your arms.

Notice the sensations there.

Appreciate all that your body does for you.

Offer gratitude to God for this body, this vessel of life.

Now move your attention down into your stomach,

your legs,

your feet.

Sense them fully, appreciate them deeply.

Then bring your awareness back up through your body,

returning once more to your chest,

your heart,

your soul,

to the very essence of your being.

Feel the energy there.

And as you feel compassion for yourself,

feel it grow brighter, warmer.

And now, begin to project it outward.

Think of the people you have seen today.

How might you share this same compassion with them,

the compassion you feel for yourself,

the compassion God feels for you?

Can you smile at those you meet?

Can you extend kindness even to strangers?

Can you show compassion to the person without a home,

who longs for someone to smile and say hello.

Now, extend this compassion to the animals you encounter…

the birds singing in the morning,

the happy dog wagging its tail as you walk down the road,

the fly that explores the world during its short life.

Return to your heart.

Feel the ball of compassion growing there.

Know that compassion has no limits.

It is not a resource that drains…

it is a resource that expands,

growing stronger the more you use it.

Imagine all those who benefit from your compassion…

and how both they and you grow in love through it.

See a world where compassion is limitless,

flowing freely to people you know,

to people you do not know,

to animals both big and small.

Sense your ball of compassion expanding,

your connection to God deepening,

as this warmth swells inside you.

It grows so large it overflows.

And you live your life spreading compassion everywhere you go….

helping the world,

and helping yourself become the best version of you.

Now imagine a world where compassion is not limited to your inner circle.

A world where compassion flows freely, like rivers of milk and honey.

In this world, we are more deeply connected to God

than we have ever been before.

Rest here…

in the flow of compassion,

in the embrace of God,

in the fullness of love.

4. The Light of Love ❤️

Bring your attention gently to your body.

As you breathe in, feel your body expand with air.

As you breathe out, feel the air leaving you.

Stay conscious of your body the entire time—

aware of the weight of your body,

aware of the space it occupies,

aware of the space around you.

Now bring your awareness to your skin.

Notice the feeling of your skin upon your body.

Sense the warmth of your blood flowing through you,

the oxygen carried into your muscles with each breath.

Feel your body.

Feel the energy it gives off.

Imagine this energy as a light surrounding your body.

Allow this light to grow.

See it interacting with the space around you.

See it expand—

brighter, warmer, more intense.

Understand that this light is love.

This love is with you wherever you go,

in everything you do.

This love—also known as compassion—has no bounds.

It flows through you constantly,

just as your blood flows,

just as your breath moves in and out of your body.

Take a deep breath.

Feel the oxygen filling you.

Feel your blood moving through you.

And know that love, too, moves through you—

that God is the source of this love,

and that God loves you.

God asks you to share this love—

with those around you,

with people,

with animals,

with nature,

and especially with the creatures who are so often unloved.

Now, direct this love toward yourself.

Begin to appreciate all that you love about who you are.

Feel this warmth flowing through your body.

It begins in your heart.

It radiates out through your chest…

along your shoulders…

down your arms and into your fingers.

It rises up through your neck and into your head…

and flows down through your hips,

your legs,

all the way into your toes.

Feel this hug of love, this embrace of warmth.

Know, deeply, that you are connected to God through love.

You are connected to this world through love.

And you have the power to bring this love into everything you do,

into every action you take.

5. The Breath of Shared Life 🙏

Take a deep breath in through your nose.

Hold it gently for four seconds…

and then breathe out through your mouth for four seconds.

Again, breathe in through your nose…

hold…

and breathe out through your mouth.

With each breath, become more aware of the air moving through you.

Notice the sensation as it passes down your throat,

filling your lungs.

Feel your chest expand with this life-giving air.

And as you breathe out,

allow a deep sense of relaxation to flow over your body.

Continue breathing.

Become more aware—

not only of the air within your lungs,

but of the air all around you.

How does the air feel against your skin?

How do you interact with it each time you breathe?

How does the rest of the world interact with this same air?

As you take your next breath in,

realize that billions of creatures are breathing with you.

All of us share this same resource—

this precious air that gives life to every being on land.

Understand that this air sustains you.

It is a gift.

A life-giving force that deserves care and protection.

With each inhale, imagine all creatures around you taking in their breath.

With each exhale, feel the collective release—

as if you are breathing together with all life.

Your shoulders soften,

your body grows heavier,

and you feel the weight of life itself—

its beauty, its abundance—

settling gently within you.

Each breath deepens your awareness of connection.

You inhale what others inhale.

They inhale what you inhale.

And you understand:

we cannot thrive in a world where the air is poisoned,

where it takes life instead of giving it.

But you also understand:

you have the opportunity, with every action you take,

to help create cleaner, life-giving air.

This is Tikkun Olam—

not only a phrase,

but an opportunity,

a mitzvah,

a sacred calling to repair the world.

As you feel this deep interconnectedness,

your breath becomes more intentional.

Each inhale is no longer simply to sustain yourself,

but a way to connect to the beautiful world God has given us.

Breathe in, connected.

Breathe out, grateful.

And rest in this shared rhythm of life.

6. Grounded in the Earth 🌳

Begin by going outside to a patch of grass or sand.

Remove your shoes.

Place your bare feet gently on the ground, and lie down.

Begin to breathe slowly and deeply.

Bring your attention to your feet.

Notice how the ground supports you.

Relax your weight into the earth beneath you.

Feel calm and safe,

knowing that wherever you stand on this planet,

the ground will always hold you.

As you breathe, shift your attention to your body.

Feel its warmth.

Feel its weight.

Feel its energy.

With every breath, your awareness deepens.

You notice the softness within you.

Any pain begins to radiate away.

Energy flows from your head,

down through your neck,

into your chest,

and slowly through the rest of your body.

Wiggle your fingertips—

feel the energy there.

Adjust your weight at your hips—

feel the energy moving downward.

Relax your legs, your knees, your toes.

Feel the energy flowing through you,

down into the ground.

And now, feel the energy of the earth meeting you.

It radiates upward—

from the soil into your toes,

up through your legs,

through your body,

all the way to the crown of your head.

As your feet meet the ground,

you feel grounded.

You feel the enormity of the Earth holding you.

Now imagine yourself currently meditating on Earth,

And begin to zoom out slowly.

With each breath, zoom out further.

At first, you see the land around you,

the places you know well.

As you continue to zoom out,

those places become small and distant.

You notice vast lands and oceans you’ve never seen.

You expand your awareness outward,

seeing Earth as a whole—

a magnificent, abundant, energy-filled planet.

Relax into its immensity.

Melt into this giant, supportive, life-giving sphere.

Feel all of God’s creation within the Earth.

Feel God’s love within the Earth.

Notice the heartbeat of the planet.

Feel its breath in the wind moving across your face.

Hear its voice in the songs of birds and insects.

Feel its warmth in the sun upon your skin,

in the heat the ground holds beneath you.

You are weightless in space,

completely supported,

completely connected—

to God and to all creation.

Let gratitude fill you for this life-giving Earth,

for the way it supports you,

and supports all life around you.

Understand that your daily actions shape the future of this planet.

Your food choices can heal the soil or harm it.

They can nurture life or drain it.

Feel empowered by this knowledge:

as a Jewish vegan,

you are a steward of the Earth.

You are a guardian of God’s creation.

Three times a day, every time you eat,

you make the world better—

for yourself, for others, for the planet.

The Earth supports you.

And you, too, must support the Earth.

Now, slowly bring your attention back.

Begin to zoom in again—

from the vastness of space,

back to the land you know,

back to your body resting on the Earth.

Notice the buildings, the trees, the animals around you.

Feel your feet and toes pressing into the ground beneath you.

Feel your connection.

And as you slowly open your eyes,

see the light streaming in,

and know:

this world supports you.

And you are called to support it.

7. Gratitude for the Body 💙

Find a comfortable position.

Begin to breathe deeply.

With each breath in, feel your body expand.

Your lungs fill, your chest rises.

With each exhale, feel yourself become lighter.

Bring your awareness slowly through your body.

Notice any small pains, any areas of discomfort.

With every exhale, release them—

pushing them gently away from your body.

Feel yourself soften.

Feel your body relax.

Feel the pain dissipate.

Now, as you rest in this awareness,

turn to gratitude.

Be grateful for your eyes—

for the gift of sight.

Be grateful for your nose—

for breathing, for smelling, for sensing the world.

Be grateful for your mouth—

for tasting, for speaking, for expressing yourself freely.

Be grateful for your arms, your wrists, your hands, your fingers—

for giving you strength, mobility, and touch.

Be grateful for your back and your chest—

for supporting you and holding you upright.

Be grateful for your hips—

for connecting you to your legs.

Be grateful for your thighs—

for helping you to stand.

Be grateful for your knees—

for bending, for giving you flexibility.

Be grateful for your calves—

for propelling you forward through life.

Be grateful for your feet and toes—

for grounding you,

for carrying you,

for allowing you to walk, to run, to play.

With every breath, feel your body become less stressed,

more relaxed,

free of pain.

Be grateful for everything that God has given you.

Be grateful for the parts of your body that work well.

Remember: your body was given to you by God.

It is perfect in its own way,

even when that perfection is not always clear to you.

Rest easy, knowing that you were created in God’s image.

As God is perfect, so too are you.

Caring for your body,

caring for your health,

is an act of love and devotion—

a way of honoring God’s creation.

And as you nurture your body,

God nurtures you.

Strive to be healthy not only in body,

but in soul and in mind.

For by living with gratitude and compassion,

you nourish your spirit,

you nourish your mind,

and in turn, you nourish your body.

In this sacred exchange,

you nourish God,

just as God nourishes you.