Simple Meditations

learn how to meditate using these easy instructions

We offer meditations that are simple, natural and easy to do. The goal of these meditations is to help you to relax and flow more easily with life, so that you can live with greater authenticity, spontaneity and ease. We have a brief description of each meditation below and a link to click for full instructions.

Our Meditation Guidelines page contains suggestions which can help support your practice of these meditations. If you are already meditating and finding it difficult, visit our Difficulty Meditating page.

Breath Meditations

Many meditations involve focusing on the breath. We offer two variations of breath meditations.

Breath Awareness Meditation

This is perhaps the easiest way to begin meditating and you may never need to look further. In this meditation, you bring your awareness to the natural flow of the breath, noticing the details of the sensation of breathing. When the attention wanders, it is gently brought back to the breath.

Stillness in the Breath Meditation

This is a variation of the Breath Awareness Meditation which can be done when you find that you are able to follow the breath for periods of time. It develops awareness of inner stillness. 

 Read instructions for our Breath Meditations.

Nature Meditation

This meditation is done outside in natural surroundings. It helps to enliven the basic intelligence of nature in our awareness and physiology. Our being resonates with the sight of a flower, sound of birds, feeling of the breeze. These experiences wake something up inside of us, and help to set our lives into a more natural rhythm. Nature lovers have discovered this secret without ever studying meditation! (Read instructions.)

Walking Meditation

Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity. In addition to being relaxing, it allows you to be more present in your body and in the present moment. The simple experience of alternating steps with the left and right foot naturally helps create a meditative state. (Read instructions.)

Meditation-in-Action — Taking it Easy!

Our Meditation-in-Action is a way of meditating while remaining active. It can be a very relaxing experience. It can also bring insights into how we resist the natural flow of life and help you to let go of that resistance to experience activity in a more natural and spontaneous way. This meditation can be for personal growth, or simply to relax. Usually this meditation will be most effective if you can take at least an hour to do it. (Read instructions.)


27 Responses to “Simple Meditations”

  1. RagsToRich on January 21st, 2010 3:56 am

    I really like the meditation instructions on this website. This is definitely one of the better blogs on the subject!


  2. Mary on January 21st, 2010 10:50 am

    RagsToRich, Thank you for your kind words. Glad you are enjoying the website. You might want to try listening to the free podcast as well – go to our Listen to Our Podcast page.

  3. Sharon on May 16th, 2010 12:47 am


  4. Eliya Sydney on May 22nd, 2010 7:31 am

    Outstanding website. Kudos.
    I am a teacher of Healing and Meditation for Self Healing, and
    I am sending people to your site whenever I can.
    The “How To Meditate” section makes Meditation easy and very do-able.
    Keep up the good work.

  5. THOMAS on July 14th, 2010 6:06 am

    I have enjoyed your guided meditations for several months now. i meditate daily, many times using your guided meditations and music. i’m very obliged to your services. please keep up the good work. i too have been telling others about your meditation classes and hope they too benefit from them. regards. thanks once again

  6. Mary on July 14th, 2010 12:57 pm

    We’re so pleased, Thomas, that you’re enjoying the meditations and the course. You are welcome and we wish you well!

  7. Karen on January 1st, 2011 6:37 am

    Hi, Mary! Your meditations have been a blessing to me! I am wondering if you can recommend a meditation book. I love to read, and the printed word is so powerful for me. I would love to have a small collection of passages which encourage relaxation —and all of the ideas/philosophies I hear in your meditations. Is there something out there like that? Or perhaps a small collection of phrases on which to meditate? One of my favorites is an old Chinese proverb which says, “Tension is trying to be who you think you should be; Relaxation is being who you are.” I love that—and would love a book filled with ideas of the sort. Would love to hear your recommendations! Thank you, Mary. May you have a peace-filled 2011!

  8. Mary on January 1st, 2011 2:09 pm

    Karen, the only thing that comes to mind is a book called A Grateful Heart: Daily Blessings for the Evening Meal from Buddha to the Beatles. It has all sorts of quotes, some of which I’m sure you’d enjoy. Although it says the collection is for meal blessings, I don’t see why you can’t use it anytime.

  9. Neha on July 30th, 2011 12:45 am

    I tried walking meditation after reading your post and found it as effective as sitting meditation. Must say, it is an relaxing way of meditating while remaining active.

  10. Venkat on January 24th, 2012 4:52 am

    Hi Mary, Nice to see your good work in publishing Meditation elated info. At a particular instance i found you relating o Eckhart Tolle’s book.. Can you please elaborate.. Thanks.

  11. Venkat on January 24th, 2012 4:59 am

    Mary, One more clarification.. Is it that by having a music background or in a guided meditation, again there is an action on mind level in the form of listening and understanding,, interpreting etc., Will this not effectively deviate the flow rather than helping.. Please Comment.. Thanks.

  12. Mary on January 25th, 2012 11:47 am

    Venkat, I don’t know enough about Tolle to comment. As for music in the background, it is helpful for some and not others and so you can see what works for you. When there is a musical background, it needs to be one that does not draw a lot of attention to itself.

  13. Why You Should Consider Meditation on May 18th, 2012 6:03 am

    […] more simple meditative exercises, check out this website. Email Tweet Manda is a senior in college and an avid writer. She runs a […]

  14. Ann Strauch on June 25th, 2012 6:19 am

    Mary, I love your guided meditations! Thank you sooo much! Question: What do you think of Vipassana meditation? The Vipassana meditation center in So. CA offers 10-day intensive meditation instruction. Ten days represents a sizable commitment. Would this be worth the time commitment? Thank you for your input.

    Namaste, Ann

  15. Mary on June 25th, 2012 8:50 am

    Ann, you are welcome. I’m so glad you are enjoying the meditations. I’ve never taken a Vipassana meditation course, so I really can’t give an opinion. Even if I had taken one, it would be hard to know how another person would respond to it. Different styles appeal to different people. If you feel really drawn to the intensive, then that may be enough reason to try it, even if only to find it is not for you. Every experience is a useful step along our path. Keep us posted!

  16. Eleanor on August 31st, 2012 5:43 pm

    Dear Mary,

    Just want to share a story of my meditation:

    Recently I’ve been disturbed by a busy working schedule which allows me only 15 minutes for my lunch and there is no time for a break. I tried to negotiate for a better timetable which would allowed me more time for a break, but due to all sorts of difficulties this couldn’t be done for the time being. I grew really impatient about this. Last night, however, I came across an article about affective meditation. So I looked for more information on the Internet and tried to do it today.

    At first, I didn’t know where to start. I remained quiet for a moment. Then a vision came: I saw myself in a foggy forest. The trees were black with no leaves at the top. I felt frightened and unprotected, and I wasn’t able to see the future path to take.

    I made a prayer that the fog might be cleared and that I might see the road to be taken. Then the vision began to change itself. First, the fog disappeared, and I saw the fallen leaves on the ground. Then they gradually dissolved into the soil, and this provided nutrition for the trees. New leaves began to grow, although the weather was still cloudy like that of early spring. Finally the trees bloomed and the weather turned sunny. But my focus was no longer on the path to be taken. I focused on what I saw at the moment.

    This meditation revealed to me that life develops itself, just like this vision develops itself. I didn’t need to do anything about it, nor did I need to “control” its development. The suffering I’m going through is only temporary, just like winter is also a season which will pass by. Spring will finally come, but it does not come immediately — there is a process to go through between winter and spring.

    I’m not sure if this can be called an affective meditation, but I think there’s no need to categorise it. It has been effective. I did sense a change in my mood. Instead of feeling tired and helpless, I have a clearer idea of what I’m going to do today. The meditation has helped me clear the confusion in my mind.


  17. Mary on September 1st, 2012 12:06 pm

    How beautiful, Eleanor. Thank you for sharing this experience and the insight it brought you. Yes, it doesn’t matter what you call it. You went within and this wisdom about life was revealed in your openness. Insight can come in when we stop trying to figure things out intellectually and allow our intuition to work. All the meditation you’ve done so far has taught you how to do this!

  18. Danielle on January 9th, 2013 9:27 am

    Dear Mary,

    Recently I discovered your podcasts and I’m very happy that I did. I started meditating about 2 years ago. I found it very hard to do it daily, to actually take the action to sit down and do it, although I felt it was good for me. (felt more relaxed all together)
    After about 8 months I gradually lost the habit until about 4months ago when I started again. I some sort of meditation daily. Sometimes a silent meditation, other times guided meditation.
    The past week I feel I’m more irritated than I usually am, mostly about other people.
    Is it possible that meditation makes you more sensitive to sounds, noise, etc? Have you heard it before that people become more irritated in a time where they meditate?

    Of course it is possible that other issues in my life attribute to this feeling.
    Do you have a suggestion or should I just let it be. So far I haven’t done anything with my irritation as in shout at someone :-)

    Thank you for your podcasts.


  19. Mary on January 9th, 2013 11:20 am

    Danielle, there could be a number of reasons that you are feeling more irritable and you will need to experiment with and explore them to see what is happening. As you say, it could be issues in your life and not have to do with the meditation. Some become become irritable when under stress. If it is related to the meditation, I can think of three possibilities:

    1 – You are coming out of meditation too quickly. If you get deep into meditation and then come out really fast, it can cause a headache or irritability. Always take time to come out of meditation slowly.

    2 – Sometimes emotions that are under the surface can come up in the deep relaxation of meditation. We may become more aware of things that we are feeling. This ties in with the life issues. You may be more aware of how you are feeling about things, perhaps something that you are angry about, or it could even been some stored anger from the past. In either case, let the feeling be there in meditation, letting go if you notice resistance. When you are out of meditation, see if you can find the source of the irritation.

    3 – You are straining in meditation. Ideally meditation is effortless, or you develop the habit of backing off when you realize you are trying too hard. It could make you irritable if you are making too much effort.

    As you look into this, keep us posted on what you discover!

  20. Danielle on January 10th, 2013 12:35 am

    I will, thank you for your suggestions.
    Have a nice day.


  21. Manoj on April 2nd, 2013 6:14 am

    Great website Mary! Lot of useful information.

    I meditate by chanting a mantra repeatedly. I also try to sync up my breath when I do this (chant the full mantra on inhale, chant again on exhale). Sometimes, my focus just wanders between “breath watching” and “mantra chanting”. Is this usual?

    I try to meditate 2 times a day. Sometimes I meditate in the morning and in the evening or afternoon/evening. I discover my mind is so unruly in the mornings and evenings. However, in the afternoon I’m able to focus more and my mind is lot calmer. Why is that?

  22. Mary on April 2nd, 2013 9:06 am

    Manoj, since I do not practice or teach meditation chanting a mantra, I’m not able to answer your question very specifically. I can say, however, that it is natural for your mind to shift focus and even wander. What you do about that depends on the meditation style you practice. I can’t say why your mind is calmer in the afternoon. The activity of your mind depends on the state of your physiology at the time you meditate, and there are many different factors that affect that!

  23. William on June 5th, 2013 5:37 am

    Very nice article! Meditation done through breathing is one of the easiest method used for meditating and it is the most efficient mode of reducing the stress levels of routine life.

  24. Binati on July 29th, 2013 4:07 am

    What should we do if we fall asleep during meditation ?

  25. Mary on July 29th, 2013 10:42 am

    Binati, you can read an answer to this on this page, just scroll down to see the discussion of sleep in meditation —

  26. Carol on April 17th, 2014 9:25 am

    Hi. I do EFT and want to add meditation. I would like to focus on chakra work, for healing, but underlying much is fear of moving on – especially professionally. Which (if any) of your meditations would you recommend that I work with? Any suggestions?

  27. Mary on April 17th, 2014 10:12 am

    Carol, go to our Listen to Our Podcast page. There are over 45 meditations to listen to. Choose the ones that appeal to you. Flowing with Change might be a good one for you. Try them out and see what works!

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