Guided meditations
Audio practices.
Eight guided meditations recorded in my own voice, one for each session. Short enough to fit into a busy day, long enough to take you somewhere.
The audio matters. The book teaches you the why; the audio teaches your nervous system the how. Use both.
There are eight guided meditations that accompany the book, recorded in my own voice. Each is paired with one session. They are short enough to fit into a busy day and long enough to take you somewhere.
Listen with headphones if you can. Listen lying down, sitting or walking, depending on which session you are on. Background music is by Tony O’Connor, with thanks - tonyoconnor.com.au.
- 01 Session 1
Practice 1 · Session 1
Prone Position Relaxation, Focus on the Breath
- 02 Session 2
Practice 2 · Session 2
Sitting Position, Zen Counting
- 03 Session 3
Practice 3 · Session 3
Walking with Focus
- 04 Session 4
Practice 4 · Session 4
Garden Messages
- 05 Session 5
Practice 5 · Session 5
Sleep Readiness
- 06 Session 6
Practice 6 · Session 6
Healing Focus
- 07 Session 7
Practice 7 · Session 7
Spiritual Connection
- 08 Session 8
Practice 8 · Session 8
Four Meditation Practices
Audio files are not yet hosted online. Once they are, each row above will play in place. In the meantime, the recordings are included with the book.
The eight practices
| # | Practice | Session | Best used |
|---|---|---|---|
| 1 | Prone Position Relaxation, Focus on the Breath | Session 1 | Lying down, eyes closed |
| 2 | Sitting Position, Zen Counting | Session 2 | Sitting upright in a quiet room |
| 3 | Walking with Focus | Session 3 | Walking slowly, indoors or in a garden |
| 4 | Garden Messages | Session 4 | Sitting or lying down, somewhere green if possible |
| 5 | Sleep Readiness | Session 5 | In bed, last thing at night |
| 6 | Healing Focus | Session 6 | Lying down, with a soft blanket |
| 7 | Spiritual Connection | Session 7 | Anywhere quiet, eyes closed |
| 8 | Four Meditation Practices | Session 8 | Whole, on a longer day - or in pieces, on a short one |
How to use the audio
There are two ways to work with these recordings.
As a course. Take one practice a week, in order, alongside the matching session in the book. Listen to it daily. By Session 8 you will have walked through every practice and built a small repertoire of your own.
As a daily companion. Once you have finished the course, the audio doesn’t go away. Use Practice 1 when you are exhausted. Practice 2 when the mind is busy. Practice 3 when sitting still feels impossible. Practice 5 when you cannot sleep. Practice 6 when the body needs care. Practice 8 when you have a longer window and want to go deeper.
Different days want different doors. Trust the one that’s calling.
A small request
If the audio helps you, please do tell a friend, in particular one who has been struggling lately. Word of mouth is how a small book like this finds the people it can serve.