A growing body of research highlights the benefits of concentration practices like breath-focused meditation for reducing stress, anxiety, and chronic pain. After more than two decades of practice, I’ve come to see this meditation as the anchor of my life. It’s a quiet honor to share this space with others.

This free, weekly class in EngageXR offers a minimalist, immersive meditation experience grounded in concentration, gently returning attention to the breath, to sound, and to stillness. The experience is mostly silent, with occasional soft guidance to support your focus. Together, we pause and listen more deeply to what is always here.

I’ve designed soothing virtual environments in EngageXR to hold and enhance our shared stillness, offering a calm and intentional setting to support your inward journey.

FORMAT: BREATH & SOUND MEDITATION

This is a 25-30-minute mostly silent meditation. To maintain a focused and uninterrupted environment, we begin promptly at 10 minutes past the hour. Please arrive a few minutes early to settle in and ensure your microphone is muted before we begin. (Mics will be auto-muted once we start.)

We’ll begin with light guidance to orient your attention, followed by infrequent anchorings. You’ll be gently guided back at the end.

WHEN YOU ARRIVE

You’ll spawn into a large desert nighttime setting. Follow the lighted candles leading down to a peaceful pond. If you come in before we start, you’ll find ‘Sal’, my AI assistant. You can ask her about the science of concentration meditation and what psychologists and neuroscientists are learning about the power of developing this critical skill.

This is the spawn point, meaning what you will see when you arrive. Depending on when you arrive, you may or may not see my AI assistant, Sal.

Find a bench near the fire or a cushion or seat around the secret pond.

• Please feel free to explore quietly and find a spot that feels comfortable.

• Avoid walking through or standing too close to other avatars—this helps everyone settle more easily into silence.

PREPARE YOUR SPACE

• Find a quiet, comfortable place in real life.

• Remove your shoes and settle into a relaxed posture.

• Kindly ask loved ones not to disturb you for the next 30 minutes.

WHAT YOU’LL NEED

ENGAGEXR: Download the EngageXR app for your VR headset, desktop, laptop, or mobile device. Get it here. Using VR is advised to appreciate what VR-MBIs may do for you.

New to EngageXR? Visit their YouTube channel for tutorials on hand controls and navigation.

If you arrive late, you can still join quietly. Click the white button after landing in the desert—this will help guide you into the meditation in progress.

POST-MEDITATION SHARING & WORLD HOPPING

After our session, you’re welcome to stay for quiet reflection or join an optional world hop. Sharing is never required—sometimes stillness says more than words can.

OPEN TO ALL

Whether you’re brand new to meditation or have been practicing for years, this space is open to you. No experience needed. Just bring your breath, your presence, and your willingness to be still.

Please take a moment to review EngageXR’s guidelines for respectful behavior in shared spaces.

Thank you for sharing this quiet practice with me.