How to get the most out of our podcast

Posture – find a comfortable position

Unless otherwise stated, these guided meditations can be done either sitting or lying down. In general, if you meditate sitting up, you’ll tend to stay more alert for the meditation. You might tend to doze or fall asleep while lying down. You can try meditating both ways to see the difference for yourself. In either case, find a position that is comfortable and close your eyes for the meditations.

Listen easily without straining

Listen easily to the meditations, without straining in any way to follow the instructions. Treat the instructions as gentle suggestions, and allow yourself to follow them in a way that is easy and natural. The mind will wander from time to time — that doesn’t matter. Just easily bring your attention back to the voice-guided instructions when you realize it has wandered.

Meditations with and without a focus

Some of the meditations have a focus, such as the breath, emotions or body awareness. It’s not necessary to concentrate to keep your attention on these things. Just be easy with the process and come back to the focus when the mind has wandered.

Many of the meditations don’t have a specific focus like the breath. The instructions are simply pointers to encourage the mind to let go of its usual patterns and settle down. Listen to them in an easy, effortless manner, simply allowing the words and music to wash over you. The phrases may not make sense to the “logical mind”. It is not necessary to understand, or even to hear, all the words.

Ending the meditations

At the end of most meditations, you will be given the option to continue longer with the meditation on your own for a while longer. When you are ready to end the meditation, take time to come out slowly. Stretch, take some deep breaths and gradually return to your activity. Opening your eyes downcast can also help the transition to activity to be more graceful and smooth.

Doing these meditations on your own

Once you’ve listened to these meditations for some time, you will become familiar enough with the processes to do them on your own. You can always come back to the guided meditation as a “refresher” once you’re doing them on your own.

Value of repeating the meditations

Listening to any of these guided meditations should bring relaxation and a shift in your way of being.  Listening to them more than once increases these effects and helps you to develop new habits in living.  If you need to be more grounded, for example, you can listen to the Body Awareness or Grounding Meditations repeatedly.  (This doesn’t mean listening many times a day or many times in a row, but rather over a period of days or weeks.)

Beginning meditations – best meditations to start with

We have a number of different meditations for different purposes. Some are designed simply to help you get into a relaxed, meditative state. Others have a focus such as the guided meditations for connecting with nature, support with grief, working with your inner child. These are most effective if you are able to get into that relaxed state first. If you are new to meditation, we suggest that you start with the more basic meditations listed below before trying the others.

Beginning Meditations

Breath Awareness Meditation — written instructions
Breath Awareness Meditation — (listen) guided meditation from our podcast
Mini-Relaxation Break — (listen) guided meditation from our podcast
Simply Being — (listen) guided meditation from our podcast
Effortless Meditation — (listen) guided meditation from our podcast
Letting Go — (listen) guided meditation from our podcast

Note: Three of these meditations are on our Meditation Oasis CD –Breath Awareness, Effortless Meditation and Letting Go.  Order this CD or MP3 download for a convenient way to use these meditations at home.

Regular meditation brings the most benefit!

NEW – Have an iPhone or iPod Touch? Our new Podcast Application is the ideal way for you to listen to the podcast and get the most out of it. Bonus materials include pdfs with Comments and Tips on the meditations, and bonus audios.  See details at the iTunes store.


37 Responses to “How to get the most out of our podcast”

  1. John Guzik on August 18th, 2008 10:42 am

    Is it necessary to “close” your Chakras at the conclusion of the meditation? She said leaving them “open” could lead to negative energy.

  2. Mary on August 19th, 2008 8:36 am

    Hi John,
    Are you asking about the chakra meditation?
    We don’t have any meditations where I say anything about leaving chakras open leading to negative energy, so it’s not clear what you are talking about. If you are talking about the chakra meditation on on the podcast, there’s no need to do anything about closing chakras.

  3. Monica on January 12th, 2009 12:57 am

    How many of your meditation recordings are available for Podcast download, what titles and where can I find them on the website – Many thanks

  4. Mary on January 12th, 2009 10:39 am

    Monica, you can find all of our podcasts on the Listen to Our Podcast page.

  5. Sue on April 4th, 2009 5:43 am

    Which meditation will work best to reach the unconscious mind?

  6. Mary on April 4th, 2009 2:40 pm

    Sue, to answer I’d need to know what you mean by reaching the unconscious mind. What are you hoping to do?

  7. Nessie on April 27th, 2009 5:26 am

    I am preparing for a major sports event but there are circumstances around me “interfering” in my seeing the outcome of successful completion. Please recommend which meditation will be best for me. The interfering aspects might be around during the event as well and I need to be able to cope with them. Thank you for a beautiful place to visit!

  8. Mary on April 27th, 2009 9:01 am

    Hi Nessie, I can’t be sure which meditation would work best for this, but I would guess that the Breath Awareness or Body Awareness Meditations, if used regularly, would help to develop the habit of being less distracted by thoughts and distractions, and more focused on the performance of the body. Of course, some athletes do meditations where they visualize themselves performing perfectly and this can help. Perhaps you could do this while listening to the podcast episode of music. Good luck!

  9. Me on May 10th, 2009 9:54 pm

    Hi. I would like to know if you have any podcasts to help with weight loss. I looked down through them on iTunes and while I downloaded many of them for other things none caught my eye as being for weight loss.

  10. Mary on May 11th, 2009 8:46 am

    Me, We don’t have any on weight loss.

  11. jezzariya on November 12th, 2009 10:36 am

    i woud like it very so much to meditate for many hr. at one time or med. for days is it can be done and i am thanking u so very much for this is gift for all is love 2u

  12. Mary on November 12th, 2009 12:16 pm

    jezzariya, It’s not a good idea to meditate for many hours or days at a time.

  13. Gregg Kerlin on December 6th, 2009 11:32 pm

    The process you use is excellent and can be universally applied to almost any intention and focus. Still, since your voice is so wonderful, I would like to have you considered creating a guided meditation on compassion and/or giving.

    As with expressive arts, I would think that meditation could be combined on occasion with movement or drawing before or after practice to strengthen the positive experience when it arises.

  14. Mary on December 7th, 2009 10:12 am

    These are great suggestions, Gregg. We get many requests, of course, but I think there’s a good possibility I’d do a meditation on compassion.

    And yes, meditation can certainly be combined with movement or drawing. Beforehand it would set a tone, and help ease you into meditation. Afterwards it could be an expression of the meditative experience. With the Creativity meditation podcast, I have suggested that it can be done immediately before creative work. Thanks for commenting!

  15. Piper on January 20th, 2010 2:22 pm

    Which podcasts do not have music in the background? I prefer to listen to the meditation without music. Thank you!

  16. Mary on January 20th, 2010 3:04 pm

    Piper, will make a notation on the Listen to Our Podcast page in the near future as to which have and don’t have music. Until then you’ll have to start streaming them and see…

  17. luis Gabriel escobedo on February 2nd, 2010 7:30 am

    What are the benefitts of the mediation

  18. Mary on February 2nd, 2010 9:47 am

    You can read about the benefits of meditation on this page.

  19. Erika on July 4th, 2010 3:48 am

    Love these meditation podcasts!!!!! No nonsense and simple to follow. Have also found it helpful to wear noise cancelling headphones over my iphone headphones to prevent outside noise distractions from leading me away.

  20. Julie Michelle on July 15th, 2010 12:51 pm

    Thank you very much for your meditation podcast. I am going through a rough time and it has helped a great deal.

  21. Julie Michelle on July 15th, 2010 12:53 pm

    On second thought, is there a meditation for loss you would recommend?

  22. Mary on July 16th, 2010 1:28 pm

    Julie, you might want to try the Guided Meditation for Grief. Glad the meditations have been helping. Best wishes.

  23. Mooya on October 7th, 2010 12:15 am

    Am in acrisis of money bad luck which meditation is for attracting money

  24. Mary on October 7th, 2010 9:44 am

    Mooya, we don’t have a meditation for attracting money, although regular meditation can help us improve all areas of our lives. Also, having gratitude for what we already have can create an energy which brings more into our lives. You might try the Gratitude Meditation on the Listen to Our Podcast page.

  25. eleni on April 15th, 2011 8:01 am

    thank-you mary and everyone affiliated with this web site. it is beautiful & generous gift you have given.

  26. Steve on July 11th, 2011 3:45 pm

    Hi. I’m new to this but what little I have heard sounds very good indeed. Can meditation help to lower blood pressure? And if so, which would you recommend?
    Thank you.

  27. Mary on July 12th, 2011 11:01 am

    Steve, yes meditation can help lower blood pressure due to its relaxing effect — this has been researched. Try some of the meditations in the podcast — Simply Being, Breath Awareness, Letting Go, Relief from Stress and Pressure are ones you can try. Or try the ones you’re drawn to and see which works best for you.

  28. Tom on July 20th, 2011 12:44 pm

    Hi Mary…i have just found your website and really like what i see so far. I have been trying to meditate each morning for 6 months or so and have been struggling a great deal of late to maintain focus and motivation – the meditation i have been trying is a combination of mindfulness of breathing and bodyscan…i suffer from anxiety and low-self esteem – also bouts of depression – i am determined to become a life long meditator to help with this (i am tired of all of this and don’t want it to be my life) – do you think it will help? Do you have any tips for which particular meditations to use? I am going on a retreat soon in UK so this should be a chance to deepen my practice. Finally thanks for sharing the podcasts, it is very kind :)

  29. Mary on July 20th, 2011 2:11 pm

    Hi Tom, I definitely feel meditation can help you with these things, but it might be necessary to also get some professional help as well. It’s impossible for me to say, of course. Find a meditation style that you like and look forward to doing — that will most likely take care of the focus and motivation issues.

  30. Melody Stiles on June 5th, 2012 10:06 pm

    When I first purchased Rest and Relaxation app for my iPad, there was a guided meditation that took us into the desert, then to an oasis. I can’t seem to find that one anymore on my app. Any suggestions? It was incredible!

  31. Mary on June 6th, 2012 9:00 am

    Melody, you must be thinking of another app. There was never a meditation like this on the Relax & Rest app, or anywhere else in our offerings for that matter. Good luck finding it!

  32. Ray on November 20th, 2012 11:03 pm

    Hi Mary,
    I did the Inner Child Meditation just once and was shocked at the impact it had on me – I found myself crying uncontrollably during and after the meditation. I felt so much pity and sadness for my inner child.
    I was not prepared for this at all. Was this normal? I’ve been afraid to listen to the mediation since. If this result was normal then how should I be dealing with these emotions if I decided to do the mediation again?

  33. Mary on November 25th, 2012 7:09 pm

    Ray, this is not unusual. Many of us have feelings under the surface that can come up with meditation, especially one like this. It seems that you may have discovered some unresolved grief or issues from childhood and if this comes up again and is hard to deal with, it could be helpful to seek counseling. It doesn’t mean there’s something wrong with you. Actually it’s a sign of strength that these feelings could come up and that you could cry. The kind thing is to take care of yourself (and your “inner child”). Wishing you well…

  34. Reeya on February 18th, 2013 7:42 am

    Hi Mary,

    I just wanted to say thank you and that I really appreciate what you’ve done here on this website. I’ve been meditating on my own for about 3 months. I started to get a little frustrated or better word discouraged that perhaps I wasn’t doing it right. So I searched the Internet and found your link.
    After reading through I not only felt great because all my questions were answered through previous posts but felt encouraged again to continue.

    I typically can’t meditate beyond 15 mins but after listening to your breathe awareness guided meditation I was actually able to accomplish double!! I know evry time will be different but i can’t wait until tomorrow so I can do this again.

    Thank you again Mary! Your help and guidance is GREATLY appreciated. :)

  35. Mary on February 18th, 2013 2:58 pm

    You are welcome, Reeya, I’m so glad to hear you are doing so well now with you meditation! Thanks for taking the time to comment.

  36. Cynthia on February 24th, 2013 6:58 pm

    I just wanted to thank you for posting your podcast. I just discovered it a few weeks ago.
    I recently took a Vedic meditation course, and have been practicing for a month now, but have been interested in more guided meditation as well.
    Your podcasts have helped me get through some important meetings and confrontations, which I am eternally grateful for! It seems to align perfectly with Vedic meditation- effortless and easy. Thank you for your generosity!

  37. Mary on February 25th, 2013 12:48 pm

    Cynthia, I’m so glad the podcast meditations are working so well with your Vedic meditation practice. You are very welcome! Which course did you take? It sounds like a good one.

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