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Meditation 102:
Deeper Calm and Deeper Purpose
Course Modules 1-6 (Text, and Audio)

Important: It is necessary for beginners to have taken the course Meditation 101: Knowledge and Practice before taking this course, for maximum benefit. Course order is not enforced, so it is up to students to make the best choices. 

Reminder:  All material is suggestion for your consideration. All new meditations should be practiced a few times in the same week and on separate days before moving on to the next meditation. Give yourself the best chance of success. View Terms of Use
Blowing Confetti

Letting go does not mean caring less. It's really about freedom and functionality.

Letting Go Recommended

Module 01

Assignment (Optional)

If you haven't yet taken the Letting Go Class, I recommend it to help prepare your thought process before beginning Module 2: Truth Seeking Meditation.

Truth Seeking (also known as Question and Answer) is all about your personal truth and healing - and it is not about seeking the truth about anyone else. (The ME Program is all about meditation and empowerment for self-healing. It has nothing to do with changing others.)

 

Letting Go Class can help you keep your focus on your self and on what can and can't and should and shouldn't be "controlled." Return to ME102 after Letting Go -or- move on to the next module.

Wheat Field
Truth seeking meditation
is like walking a path that you've cleared.

Truth Seeking Meditation

Module 02

Audio Instruction

You will be directed to pause-breathe for a count of 2, assuming that your breathing rhythm is deeper than it was in the beginning of ME101.

 

However, you may still do a count of 3, or get into the rhythm that is most comfortable for you. Simply try to notice the plateaus of your inhale and exhale. As always, be comfortable as comfort is most important.

Your rhythm and your meditation practice are uniquely yours! 

Includes original Bird Sounds

TruthSeekINTRO
00:00 / 00:52
TruthSeek.WHLoop
00:00 / 10:49
Lotus Flower

Transformation is not about changing who you are.
It is about deeply knowing yourself - and your power.

Transformational Beliefs Meditation

Module 03

Audio Instruction

Here, you may learn to identify the beliefs about yourself that are keeping you from reaching your goals. And, you may learn about the empowering truth of your ability to reach those goals.

Includes original music, called Pond.

TransfBeliefs.w_PondMusic
00:00 / 13:29
Canoe Trip with a Dog

Balance requires
active effort.
Equanimity is more to do with trust and choice
until it becomes nature.

An Equanimity Thought

Module 04

Text

Balance is often sought, and balance is good. However, equanimity is a far less popular word. So what is it, and how does it compare to balance? Well, balance is often part of the definition for equanimity because it deals with balancing our acceptance of the good and the bad or the difficult and the easy. I see it just a little differently, and I find benefit in distinguishing balance from equanimity. It's okay if you disagree.

Balance is like staying in the boat when it rocks. It requires effort, and it is essential. You can work to stay in the boat and still lack equanimity.

Equanimity is like the calm, built upon experiential trust and decision-making, that goes with us when we have a destination and must change course due to conditions at sea. It is essential - if it is our priority over all other goals.

External Links of Interest:

https://www.merriam-webster.com/dictionary/equanimity 

-

https://www.psychologytoday.com/us/blog/turning-straw-gold/201911/equanimity-the-key-happiness

Zen Meditation

Module 05

Audio Instruction

Try giving Zen a good chance. There's no need to be critical about your progress. Instead, as with all other meditations, try to make it a part of your lifestyle for a week or two, and see where that goes.

 

What you achieve through meditation carries over into daily life!  Allow yourself the time to experience this for yourself.

Try it with music and on your own - without. You may notice that you are becoming stronger in your practice when you can practice without music or white noise. But, do what works best for you and what enhances your wellbeing.

Zen.PondMusic
00:00 / 14:24
Meditating on Bed

Mindful

Sensory Observation

Module 06

Text Instruction

This instruction comes with no audio because you will be using your surroundings. If you have a pleasant indoor or outdoor spot where you can sit for this uninterrupted, use that spot. Try this for 7 minutes, or longer.

Notice how you feel before beginning.

Keep your eyes open. Observe 2-3 pleasant things that you see. Watch for movement, perhaps the wind is blowing. Notice texture and color. If it is a safe leaf or flower near you,  maybe smell it or touch it. Try to notice new things. Describe to yourself what you observe without naming the object.

Observe 2-3 sounds. Are they near? Are they far? Are they pleasant? Try to notice sounds that you have not noticed before. focus only on those sounds, and try to describe them to yourself without naming the object.

When finished, reacclimate as you were taught in meditations. Notice how you feel.

Useful Tips/Reminders

Congrats on your commitment to meditation! By completing ME102, you have likely become able to create your own, customized meditations as well.

It may be unreasonable to think that one can continue to practice all the meditations taught here on a daily or even weekly basis as a continued part of their lifestyle. Most of us can't do that, and I would caution against it. Meditation, with commitment, should make living life better.  So, it will be up to you to choose which ones are best for you and when, so that you continue to get better.

Here is a list of tips and things to remember as you continue your practice. You may continue to use this course so long as it is available, but you will likely develop your own methods in meditation. That's great! To be sure that you are meditating with an intention and a desired result, consider the following.

Music, Sound, and Settings Especially while you're still a beginner, try to meditate in a quiet or white-noise type of setting when and where you are unlikely to be disturbed. It's also a good idea to meditate when you are fully awake rather then when you are tired. (You don't want meditation to be associated with nodding off to sleep every time you attempt it.) If you'd like to explore meditation music, white-noise, or nature sounds to use for your continuing practice, there is plenty of it out there for free on the internet. I suggest sampling some different types before you sit down to actually meditate with it. You can look up "meditation music" or "study music" or "alpha wave music" or "beta wave music," but everybody is a little different, so explore. I would suggest avoiding delta wave music as this will put most people to sleep and is often used for that purpose.

Your Natural Body Noise, and Rhythm If you haven't tried this before, put some ear buds in without any music. Listen to the rhythm of your meditative breathing. This can help you keep your rhythm of breath and stay focus. You might find it to be pleasant. You can also try other ear "plugs," but I can only recommend using noise-reduction ear plugs and not noise cancelling ear plugs. (You should remain aware of your surroundings.)

Reminder Never drive or operate machinery or do anything that you should not be doing while playing meditation, trance, or hypnotic music - nor with ear plugs in your ears. Please.

Frequency of Practice and Time Length of Meditation This is a tricky topic because it varies from person to person. There are many types of meditation which can having various time lengths, and we've only touched the surface in Meditation 101. My advice for now would be to try to practice meditations that you've learned 2-4 times per week, and practice the ones that you instinctively feel drawn to at the time. It may be one type one day and another type two days later. You will be able to find your groove, and you will learn over time which meditations are best for you and when. You can try experimenting with time lengths. If you recall the talk about Benefits of Breathing, you learned that anxiety can be reduced in only a few moments by using breath. While a breath control method is not necessarily a story-type meditation (see below), it is still a meditation. So, time length may depend on situation.

Remembering the "Story" There is a beginning, a middle, and an end to meditations learned in 101. You've been taken through "the story" in each meditation of the course. But when you meditate on your own, try not to enforce a time frame for each if you don't have to. It's normal for the beginning to take a while sometimes. You might have a day where you need some extra time to settle into your rhythm of breath and reach a calm and meditative state. That's okay! And when it comes to the middle, you may sometimes find that you're making faster progress than usual. For instance, you may have a day when truth seeking meditation is becoming very easy. You might want to keep going and following the trail - so to speak. All of this is fine. Be sure that you don't skip the end phase of meditation. In the same way that you wouldn't start driving a car until you've fully awakened from your nighttime slumber, allow yourself the time to reacclimate to your ordinary, wakeful state.

Intention Set your intention (or know the reason for the meditation and the type of meditation) before you begin. Without an intention, you're just "seeing what happens" in altered states of consciousness. You may come out of that feeling icky and as if you failed. Just regroup your thoughts and try again later or the next day if you forget your intention. You have not failed!

A Helpful Phrase I have a quest to meditate best. I remember intention and story.

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