General Guidelines

These guidelines apply to all of the meditations offered on this website. They will also be useful for anyone who is finding their own way to meditate and wants an easy, natural meditation style.

How long to meditate
When to meditate
How often to meditate
Thoughts in meditation
Falling asleep in meditation
Strong emotions
Ending meditation


Different postures affect how the energy flows through the body and how alert the mind is in meditation. For most meditations, we suggest sitting upright with the spine erect while still being comfortable. It is not necessary to get into a precise or difficult posture to meditate! If you are uncomfortable or straining to be in a certain position, you will not be able to relax completely. Some meditations, such as our Walking Meditation, are done while active.  Obviously, if you are doing a meditation for falling asleep, it would be best to lie down.  

How Long to Meditate

Usually 15-30 minutes is a good meditation time, although if you are new to meditation, you may want to start with 5 or 10 and build up. If you meditate regularly, it can be helpful to meditate about the same number of minutes each time. (An exception is our Meditation-in-Action which is done for longer periods of time while engaged in activity.)

When to meditate

When you meditate will partly depend on what kind of meditation you are doing and the purpose of the meditation. Although you can meditate at any time, the ideal times are usually in the morning as a start to your day, or in the late afternoon in order to unwind from the activity of the day and be refreshed for the evening.

If you do a meditation which energizes you, it’s better not to do it before bedtime. Some meditations, however, are specifically designed for falling asleep and many people find listening to many of our guided meditations helps them relax into sleep.  

Meditations which are deeply relaxing are best done on an empty stomach or at least a couple of hours after a meal.

How often to meditate

The ideal frequency of meditation may vary from person to person depending on many different factors.  Generally speaking, once or twice a day is ideal.  A regular routine of meditation is invaluable.  The benefit derived from meditation starts to carry over into our activity more when we meditate regularly.  Many find twice a day to be ideal, but certainly even once a day can make a big difference.

It is possible to meditate too much.  Everything in life is about balance and proportion.  Usually 15-20 minutes twice a day is sufficient and more could be counter-productive.  (Taking brief meditation breaks more often would be OK, however.)

Thoughts in meditation

Thoughts arise spontaneously in the mind. They are a natural part of meditation. The goal of meditation is to become more at ease, relaxed and at peace with whatever is happening. Therefore, it is important to not resist anything that comes in meditation, including thoughts.

Don’t try to push out thoughts or resist them. Simply notice that thoughts are present and let them go the way they come — effortlessly. When you find that the awareness has been caught up in a train of thought, easily come back to the focus of your meditation. (This will vary depending on the type of meditation you are doing. In a breath meditation, for example, come easily back to the experience of the breath.)

It’s important to understand that you have not made a mistake when thoughts come or the mind has become absorbed in thought. It’s a natural part of meditation. The mind may get caught up in a “story” about what is happening in our life, or even what is happening in meditation — what has happened or will happen. Likewise, we can let go of that. Don’t purposely follow the train of thought. Let it go. Let go of the meaning of thoughts. Let thoughts be a meaningless activity in the mind!

Our experience of thoughts may change as we meditate.

As we disengage the gears of the mind, the mind has an opportunity to settle down. We may experience more subtle levels of the thinking process. Thoughts may become more vague, or may even be an intuitive felt sense of something — a knowing that does not get translated into words and concepts. Allow this process of the changing experience of thoughts to happen.

Sometimes you may experience a kind of dream-like state, somewhere between being asleep and awake. This also is a natural experience in meditation. There may also be times when there is a state of “no thought”. No matter what happens just take it easy — take it as it comes!


It’s enjoyable to meditate in a quiet place, but it is not always possible. All of the meditations on our website can be done in a noisy environment. The key is to not resist noise. Don’t try to ignore the noise or to block it out. Simply let it be and continue with your meditation.

Everything is a part of meditation — the noise, your thoughts about it, the way the mind may start to resist it, the emotions that arise about it. Treat everything that arises in meditation the same way — let it be, let yourself be!

Falling asleep in meditation

Hopefully in meditation we enter a state of “non-resistance”. This would include not resisting sleep if it comes. If we try to keep from falling asleep, we are straining. The goal of meditation to establish a state of ease. Therefore, if sleep comes, let it come.

As the body relaxes, it will take the opportunity for sleep if it is needed. If you find that you fall asleep frequently in meditation, it may mean that you need more sleep at night and is a good reminder to make sure you are getting enough rest.

Strong emotions

When we enter into a state of relaxation in meditation, strong emotions can sometimes arise. This can happen for several reasons. When the mind settles down in meditation, we may become aware of an emotion that has been “under the surface” while we are busy in activity and focused on other things. It may also be that the deep relaxation of meditation causes a kind of “unwinding” or purification, so that any emotion that has been held in the body is released. The meditative state can be much like the dream state in which various issues are being processed.

If we are uncomfortable with a particular emotion, such as grief, the tendency may be to want to push it out. Emotions are a flow of life energy, and if we resist that flow, the energy becomes “stuck”. If you notice resistance to emotions, let the resistance go. Allow the emotion to be experienced fully and the energy of the emotion can flow and resolve.

On the other hand, when a strong emotion arises, the mind may become very busy interpreting it or dramatizing it with a story about it. If anger arises, for example, the mind might pick up on something that happened in the past, or imagine something happening now as the cause of the anger. This involvement of the mind in the emotion intensifies and feeds it, and also obstructs it from moving through easily. When we become aware of being caught up in a train of thought or a story, let that go and bring the awareness easily back to the focus of the meditation. (The focus will depend on the meditation you are doing.)

If the emotion or thought is so strong that you cannot easily come back to your focus (such as the focus on the breath), then simply allow the mind to feel the emotion. Let the awareness locate a physical sensation in the body that is associated with the strong emotion (or thought). Simply continue to feel that sensation in the body. With the awareness easily on the sensation, it will eventually dissolve and the mind will be free to continue with the focus of the meditation.

Ending Meditation

It’s important to take time to come out of meditation slowly. When we are deeply rested in meditation, it can be jarring to suddenly get up and start our activity. Remain with your eyes closed for a minute or two. Stretch, move around a bit, and gradually become more active. When you are ready to open your eyes, you can open them downcast at first. Take your time!

If the meditation process is difficult in any way, read our Difficulty Meditating page.


58 Responses to “General Guidelines”

  1. Mike on December 8th, 2008 12:45 am

    How do I keep with a routine? I feel like I am wasting time. I know I’m not, but there are no results yet and its a bit frustrating just staring at the back of my eyelids.

  2. Mary on December 8th, 2008 2:25 pm

    Sometimes it can take some time to get “into the groove” of meditation. You might need to make a point of doing it each day for a couple weeks and see what happens.

    On the other hand, it may be that the way you are trying to meditate is difficult. Have you tried the meditations in our podcast? How are you trying to meditate?

  3. vikas talreja on December 15th, 2008 5:50 am

    which kind of meditation to start with when we are doing it first time?

  4. Mary on December 15th, 2008 10:44 am

    Often a “breath awareness” meditation is the easiest way to start. We have one you can listen to on our podcast and also on our Meditation Oasis CD (available as a CD or download).

    We also have a list of the best meditations to start with that are available on our podcast (click here).

  5. Johnson on May 12th, 2009 8:59 am

    In a number of times, though not always, when I settle to meditate, especially in the mornings, I see some spiritual images passing by. The shapes are very new to me. The shapes of the images are hard for me to explain. Please assist me by a clue so that I understand the meaning of these images and why they image in my mind.Thank you. -Johnson.

  6. Mary on May 12th, 2009 10:40 am

    I may be able to say something about why images come to your mind, but I can’t know the meaning of particular images to you. What might be most useful would be to explore within yourself what those images represent and convey to you.

    As to why the images appear — sometimes while meditating people reach an “altered state” of consciousness. Images might come in a kind of dream state (sometimes the mind passes in and out of a light sleep and dreaming). This would be much like images coming in a dream. It is also possible to see images that represent subtler levels of perception, where we see that which lies deeper than superficial appearances. Some people would say that we can tap into the “collective unconscious” where we might see things from another culture or time.

    These are only some possible explanations. Good luck as you explore this experience.

  7. Marie on June 28th, 2009 6:08 am

    I’d like to teach my children (9 & 12) how to meditate. Can you recommend the best (simple & short) guided meditations for them?

  8. Mary on June 28th, 2009 10:03 am

    Hi Marie, Teaching children meditation is not my area of expertise. I would think that at 12, though, a child could try a Breath Awareness Meditation. You can check out the one in our podcast.

  9. nadiya on September 1st, 2009 11:20 am

    i listen to your podcasts while walking, even reading( am doing my mphil) and at night i go to sleep listening to it.calm and peace. am i over doing it. i dont feel guide

  10. Mary on September 1st, 2009 1:23 pm

    Hi nadiya, I doubt that it is doing you any harm to do this, although the meditations weren’t really designed to be used this way. If you were doing it too much, you’d probably have trouble focusing on things and become ungrounded. The one thing I’d hesitate about is listening while reading. It could be confusing for the mind to process two inputs like that at once. Using the music alone with all of these things is fine, but when there are words I’m not so sure.

  11. Shikha on September 3rd, 2009 8:42 pm

    Hi Mary,

    I have recently started listening to ur podcasts and they are really good. I feel reluctant and lack interest in daily activities. I feel less energetic. I feel quite dull through out the day though I have proper nutritious food.
    Please suggest me which podcast should I listen in the morning to feel energized and fresh through out the day.


  12. Mary on September 4th, 2009 9:16 am

    Hi Shikha, It’s hard to say which meditations would be most energizing for you — everyone is different. Pay attention to your experience and see how the different meditations affect you. It’s possible the Nature Attunement Meditation could help.

    It’s important, however, to make sure you are getting enough good quality sleep at night. You might be tired because of not having enough rest, and in that case it’s important to get the rest. Also, I’d recommend you check with a doctor to make sure there isn’t something physical that is making you lack energy. Finally, what you describe could be due to depression and it would be good to see if that is what is going on so that you can get some help with it.

    Wishing you the best.

  13. Shikha on September 5th, 2009 3:07 am

    HI mary,

    Thanks for ur reply.
    Looks like I had put up my question in a wrong way. what i actually meant by not bring energized was i cannot concentrate on the activity that i am doing currently. I am always occupied with the plans of the next activity that I would do as soon as I complete the current one. This could be cause my mind is always occupied with thoughts and dominantly, negative ones. Guess these negative thoughts drain out my energy and probably thats y i am mentally tired or exhausted. I am also more of a restless person.

  14. Deva on September 8th, 2009 8:18 am

    I have a question about ‘rocking’ during meditation I tend to rock in a circular sometimes side to side motion duriing meditation what does this mean ? Have you ever heard of this ?

  15. Mary on September 8th, 2009 11:02 am

    Deva, read the post on Body Movements in Meditation and the comments on the post.

    You might also be interested in the Sensing Energy During Meditation post.

  16. Craig Mosley on September 10th, 2009 2:44 am

    I have been meditating for about a month now and a few days ago (while i was meditating) i drifted into a feeling of being rained upon and at the same time felt like i was in a “bubble”…….as i became aware of the feeling i sort of drifted out again………….is that the feeling that i should be looking for each time i meditate ?

  17. Mary on September 10th, 2009 10:06 am

    Hi Craig, I don’t know what kind of meditation you are doing so it’s a bit difficult to answer. In our approach, there isn’t any particular experience to look for. In fact, letting go of expectations is helpful and it can be an obstacle if we are trying to recreate or look for a past experience. Experiences will be different every time you meditate.

  18. Craig Mosley on September 10th, 2009 1:48 pm

    Sorry……Chan meditation……..also (when i stop meditating) its as though all the emotions i have pushed out seem to want to go back in again……….i feel a little low but a lot more focused.

  19. Mary on September 11th, 2009 8:41 am

    I’m not familiar with Chan meditation, Craig. It’s best when you pursue a particular style of meditation to ask questions of the teachers of that style. Good luck.

  20. Bipin Chauhan on October 29th, 2009 3:00 am

    guide about meditation beginer

  21. Annemarie on March 3rd, 2010 2:51 pm

    why is it whenever i try to meditate i will go into a trance like state and scary men come into it, it frightens me and i jump and then i find it hard to get back into my meditation. Or is this normal for beginners. Many thanks for any help given.

  22. Mary on March 3rd, 2010 4:11 pm

    Hi Annemarie,
    This is not a normal experience for beginners of meditation. Without knowing anything about you and how you are meditating, I’m not in a position to guide you about this. If this frightening experience continues, it might be advisable to consult a psychotherapist. In some cases, the experience of meditation can stir up things inside that need healing.

  23. John on April 29th, 2010 9:52 am

    I am a little confused. I heard a monk from the Enos Monastery give a 12 hour speech about meditation and in this page you’ve said to allow thoughts to enter your mind; however, his philosophy was to pick a mantra (he recommended Maranatha (meaning “come Lord” in Aramaic – the language Jesus spoke)) and continually repeat it the mind and focus on that to allow your mind to naturally push out other thoughts and in tern desires and life only in the present and not in the past or future. He said the enemy is the inner-me. That the Devil has no control over anything in this world except our ego and as stated in the Bible “your sins have separated between you and God so that he has hid his face from you. He will not hear you.” He said that spiritually you are like a teeter-toter. The more Satan you allow in your life the less God will intervene and vise-versa. So by disconnecting from your ego (and therefore Satan) you are allowing God to become a greater presence in your life. He basically said that your ego is the root cause of sin. In the Old Testament all that mattered was your actions (hence the Ten Commandments); however, since Jesus Christ no man entereth into Heaven by good deeds alone. He cares about whats truly in your mind and your heart. For instance, in Jesus said that if you even look at another woman with a lustful eye, you have already committed adultery on your wife in your heart and therefore the sin of adultery has already been committed even before you actually preform the act. Making not the action itself but the ego the root of all sin. And by disconnecting yourself from your ego during meditation you are disconnecting yourself from the Devil and allowing God to make a greater difference in your life. But your philosophy on meditation does not dictate to disconnect from your ego (in fact encourages it) and varies from that of the monks philosophy. So I am a little confused. I’m leaning towards his philosophy simply because meditation has its roots in religion and this page makes no mention of religion.

  24. Mary on April 29th, 2010 11:36 am

    John, yes it can be very confusing reading about different meditation styles and philosophies. It makes sense to start with something that you feel drawn to and see how that works for you and then if your perspective changes over time, you can learn a new meditation style.

    Some meditations are based on a particular religious tradition, and some are not. Our meditations help support a universal human experience – that of the peaceful core within – and can be used by people from any religion. But some people only want to meditate under the guidance of religious clergy and that’s fine for them. Do what feels right for you, but try one thing all the way. Comparing systems is extremely confusing at times. For example, there are so many different interpretations of what the word “ego” means. I wouldn’t even try to attempt to discuss our meditations in terms of how they relate to the ego!

    Best wishes on your path.

  25. sarala on June 29th, 2010 7:52 am

    when ever i do meditation with in seconds I feel vibrations all over body. I see a white glow. After that Icould see a tunnel like thing and some shadows moving. I could hear all external sounds. Even then Iam able to continue with my meditation. Daily I meditate early hours and in the evenig. am I in the right direction? please guide me.

  26. Mary on June 29th, 2010 8:14 am

    sarala, we really can’t give you this kind of guidance through comments on the website. You need guidance from someone who can learn something about you, how you meditate and so on. We recommend that you find a meditation guide or teacher in your area. Good luck!

  27. Brittany on August 17th, 2010 1:20 pm

    Thank you for this! It has really helped me to get a basic idea of what I should do to meditate. I’ve been trying to read as much as I can on meditation and am VERY new at it. One thing that I keep coming across is everyone refering to things depending on what “type” of meditation you are doing but no one goes into any detail on what that means. What “types” of meditation are there? How are they different?

  28. Mary on August 17th, 2010 2:05 pm

    Brittany, there are hundreds of ways to meditate. Check out Wikipedia on meditation to get an idea of this. Probably the best thing for a beginner to do is to find a way that appeals to them and try it out. You are always welcome to listen to the free meditations on our podcast to get a start. Best wishes.

  29. Natalie on September 7th, 2010 7:08 pm

    Hi Mary,

    I have just started your guided meditations through the podcast. I have trouble letting go of the past (in my current relationship) and find myself dwelling on pain by reliving it and constantly trying to make sense of my partners actions. Even though he has been physically faithful, I end up accusing my him and ask the same questions in different ways over and over again.

    I was heavily involved in an affair relating to my parents not so long ago, and I feel it’s effects on my relationship. I want to get past this and let it go. Do you think meditation could help me? And if so, what guided meditations do you recommend?


  30. Mary on September 9th, 2010 9:10 am

    Natalie, it’s quite possible that meditation can help. There are many meditations to choose from on our Listen to our Podcast page. It’s hard to predict which meditations will work best for which people, but you might try “Letting Go”, “Emotional Ease” and “Breath Awareness” for a start.

  31. Tom on September 25th, 2010 4:21 am

    Thank you so much for the information on this site. You explain things in a simple way that I was able to comprehend and then try on my own. I am a practicing Christian, but have wanted to learn some basic meditation techniques to help my anxiety and in finding peace, hope and happiness as I start and end my day. I am 49 and am a beginner at this and I know I have a long way to go, but it’s helping me. Thank you for sharing this with us all.

  32. Mary on September 25th, 2010 10:18 am

    You are very welcome, Tom. I’m glad the site is helping!

  33. Tammie on October 9th, 2010 9:02 pm

    I have received great benefit from many of the free podcast meditations, and am deeply grateful that they are there. I have had a very stressful year in regards to multiple surgies, lots of pain and job/financial insecurities. I like the one that takes me through to a deep rest and the one for pain. These help my mind and body calm down and helps me to stop resisting things I can’t change. I also feel that when I am not so uptight inside, I am more open to God, so bonus!

  34. Valentina on November 14th, 2010 1:12 pm

    Hi Mary,

    Thank you for the wonderful meditations! I really love them , but I have a problem. I have been practicing meditation for years but I have never managed to stick to a daily routine. Any idea why? And what can I do to make my meditation less inconsistent? Thank you and blessings!

  35. Mary on November 14th, 2010 1:36 pm

    You are welcome, Valentina. I wrote a blog post, Why do we resist meditation? which might help. I suggest you also read comments from others on this topic. Best wishes.

  36. Jo on January 24th, 2011 2:16 am


    I have gotten a couple of your meditations from apps, and found my way to your wonderful webiste and your podcasts….technology can be a good thing!

    I am a beginner in meditation and find I am only using it at times of trouble and emotional disturbance do you think it can still work for me whilst my mind and heart feel so lost. I used the emotional meditation and it was so helpful to still notice my inner emotional storm and yet not engage my head. But find it difficult to carry the things I have learnt with me throughout the day.

    Thank you very much for these free podcasts and making this whole experience available to everyone.

    Xxx Jo xxxx

  37. Mary on January 24th, 2011 9:36 am

    Hi Jo, from what you say, it IS working for you in times of trouble — you say it’s helpful. You will get the best results, though, if you meditate regularly — during both good and bad times. This will help shift your whole experience and probably make your life smoother overall. Best wishes.

  38. Lisa on March 31st, 2011 1:24 am

    Hi Mary
    After many years of covering up my anxieties, stress and fears with alcohol, I decided to quit four days ago. My” social” drinking had turned into every night. One of the worst withdrawal symptoms of stopping is the insomnia. Your wonderful guided meditations have saved me ! Having this to fill the gap so to speak took away the fear of going to bed and just lying there. I have done a vipassana course in the past so I’m not new to meditation but at this time in my life I really needed the guided audio so I didn’t feel I was doing it alone. You have a beautiful voice and I love the gentle nature of the meditations. I have told everyone I know to listen. Many thanks from my heart xxx and as an aside it’s been pretty easy giving up and I feel amazing.

  39. Mary on March 31st, 2011 9:32 am

    Wow, Lisa, good for you! You are so welcome. Thank you for sharing this. It’s so inspiring to know the meditations are helping you do this!

  40. Sandeep on June 10th, 2011 1:09 am

    Hi Mary, I am practicing meditation since few weeks. I am a beginner. I just want to know that how can I tap the time during meditation. How will I come to know that 20-30 minutes of meditation has been over? Please help me, because I tend to check the time every 8-10 mins.

  41. Mary on June 10th, 2011 9:32 am

    Sandeep, some people use a recording of a soothing sound like a bell, but I feel it’s better not to set any kind of timer or alarm. If you meditate the same amount of time each time (say 20 or 30 minutes), then after a while you will just know. In the beginning you may check often, but in not too long, you will have formed a habit of meditating for that amount of time and will almost always open you eyes at just the right time. Best wishes.

  42. Daniela on September 21st, 2011 4:13 pm

    Hi Mary,

    It’s been a few months I’ve been listening to your guided meditation podcasts and iphone apps. Now last week I started deep meditation with a mantra and I’m doing it twice a day for 20 minutes.
    I’d like to know what is the difference between your style and deep meditation, would the effects be the same?
    Sometimes I find difficult to keep the mantra going. Can it be because I’m just beggining? Could you please share your thoughs about it?

    Thank you,

  43. Mary on September 23rd, 2011 9:11 am

    Daniela, it’s impossible for me to compare our meditation with what you’ve learned. What’s important is your experience — how your experience differs with different meditations. As for any problems with the meditation you’ve learned, you need to consult with the teacher. Best wishes.

  44. Usha on November 10th, 2011 6:39 am

    I live in very cold place. I have an experience of doing meditation along with breathing. But right now i live in cold place i cant open windows to get fresh air. So can i do meditation in closed rooms while heater is on. And currently i am 3 months pregnant. Please kindly advice.

  45. Mary on November 10th, 2011 10:43 am

    Usha, you can do any of our meditations in a closed room, but I don’t know what advice you would get from the program you are following.

  46. Marcus on January 6th, 2012 5:09 am

    I came upon meditation by myself as an adolescent. I made great progress and after few years stopped. I miss all the positive things that came along with meditation. I developed great concentration and began to understand what was meant with being one with the universe. In essence I understand why anyone cam become a Buda. After a while I had some very powerful experiences. I, to date, do not understand these experiences. This is where I felt that not having a teacher really became an issue. After this period I developed a meditation block. I hope your guided meditation may help me.

  47. Mary on January 6th, 2012 9:45 am

    Marcus, reading through some of the material on our website may help you understand your experiences. There are a number of blog posts with comments that discuss various experiences.

  48. Laura on February 1st, 2012 6:23 pm

    I was in a deep meditation this afternoon for 2 hours. I resolved some things that had been built up inside. I liked the section about letting go and falling asleep. I have done this before in the past. This time everything turned to a visual of a TV screen going in turning off, and then everything I saw went white..and I layed down and went into a deep peaceful nap.

  49. aimessa on February 17th, 2012 4:12 pm

    Can you please explain how to access intution. Through the pod music listening for acessing intution Iwas unable to recognize if really hear emotions and mind thoughts are in silence and stillness and if you ask a question that answer is not affected either by emotions or thoughts.

  50. Mary on February 18th, 2012 7:44 pm

    aimessa, I’m sorry but I can’t really understand your question. Please try asking another way!

  51. Sheera on April 26th, 2012 1:49 pm

    I have been meditating daily for a month now, and I go to a guided meditation class with a group once a week. Meditation has been LIFE-ALTERING in the best possible way. However, ever since I started meditating I have these “side-effects.” I have had a non-stop head cold or sinus issue since the day I began meditating up until now. I thought I might be getting allergies… so I went to the doctor to have some allergy tests and the results all returned negative (as I suspected since I’ve never suffered from allergies before.) I have a very thorough doctor and she can’t seem to figure out the problem. Someone mentioned in my class that my body might be going through a purification process subconsciously…literally detoxifying my body. Have you ever heard of such a thing? Or is my sinus issue and meditation merely a coincidence? I’d appreciate any feedback. Thank you for your help!

  52. Mary on April 27th, 2012 9:15 am

    Sheera, it’s impossible to say for sure. Chances are it’s a coincidence, but in the deep relaxation of meditation, the body can correct imbalances. Sometimes that does bring up symptoms, but it’s always good to check with a doctor, as you have.

  53. Gord on May 3rd, 2012 5:27 pm

    Thanks. Currently in radiation therapy and have found your meditation apps very helpful in managing this new experiance. Before each treatment I meditate and then balance my chakras after each treatment. Before the cancer diagnosis two months ago I had not experianced the power of meditation. Your well structured self quided apps have taught me to meditate and helped me to face this new challenge with a very positive out look.

  54. Mary on May 4th, 2012 1:59 pm

    Gord, se are so glad meditation is helping and that you have discovered it’s benefit. We wish you well with your healing.

  55. Bhavani on May 9th, 2012 10:55 am


    In addition to getting the normal thoughts, hearing noises, feeling sleepy etc that others have mentioned, I find that when I close my eyes, I either see the “negative” image of what I was seeing just before I closed my eyes, or light dots etc that one normally sees upon closing eyes. My eyes follow the images and they move to a side and my eyes, even as they are closed, move to that side. I try to focus on the black/blank areas in the vision, but I find myself straining my eyes. What should I do in such times? Thanks!

  56. Mary on May 10th, 2012 1:48 pm

    Bhavani, are you using our guided meditations? If so, I can answer. Otherwise, you need to get an answer from someone who teaches the form of meditation you are practicing.

  57. widi on June 13th, 2012 11:19 pm

    Hi Mary, thank you for your podcast.. Im a beginer in meditation. Through the day i usually play Richard music while im working and it help to calm me down. I have some problems at work n life that brings me down and the music seems to halp me to go back up. Thank you for that.

    Also, at nite i would listen to deep rest meditation and most of the time i would fall asleep before it is finished, i hope it is ok ?

    But sometime, during the deep rest meditation and the morning energy meditation, i would feel like im going to plunge into a big dark endless hole that it scared me so much i would cringe n jerk n then it will be hard to meditate again.

    Is it normal ?

    should i try easier one ? any recommendation which one is easiest ?

  58. Mary on June 17th, 2012 12:35 pm

    wide – It’s hard to know exactly what is happening when you have the experience you describe, but anytime you feel uncomfortable with an experience in meditation, you can open your eyes to come out. Then you can just rest for awhile.

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