Start with meditation audio series
In this series, I invite you to start meditating and integrate meditation practice into your routine. You gradually build up your practice with the help of the audio files. You can do this at your own pace. The files have an order, but you can also use them interchangeably. Feel free to do what works for you. Do start by listening to the introduction, in which I will tell you more about the series and teach you the basics of mindfulness meditation.
The meditation recordings are without accompanying music (due to rights). If you like to meditate with music in the background, you can turn it on yourself. Further on I share some Spotify playlists that I like to use. With some of the recordings, I also give a music tip for that specific meditation. Please note that music can also distract you in your meditation and can be used as an escape. That is why I recommend that you also regularly meditate without music, and examine your relationship to it. But here too, do what feels right.
This series is available to you for free. I hope it will help you to take steps in your growth and awareness. I am very curious about your feedback. If you have listened to a track, would you please rate it? Then I have an idea of how much the tracks are used and where there might be some room for optimization. Please do not hesitate to send me a message if you have any questions, or leave a comment at the bottom of the page.
Are you curious and want to get to know more as a result of this series? Check out my other offers, and/or sign up for the mailing list. You can for example continue practicing with other guided meditations that I regularly record and share, or join one of the live trainings or events.
The quieter you become, the more you can hear
- Ram Dass -
The audio files will be added soon.
00 - Introduction - 5min
01 - Sit with attention to breath and body - 7min
02 - Mindfulness meditation - 10min
03 - Short bodyscan - 12min
04 - Mindfulness meditation - 15min
05 - Full bodyscan - 20min
06 - Mindfulness meditation - 20min
Extra - Attention to breath, body, sound and thoughts - 20min
Extra - Activate your inner light Activate your inner light - 20min
Basic schedule
Herewith I share an example schedule with which you can gradually build up your meditation practice in six weeks using the different tracks. Every day you practice with one of the tracks. From the third week, you can alternate mindfulness meditation with the body scan. You add the extra meditations in the last week.
Feel free to deviate from this schedule and spread it out over a shorter or longer period.
You only really experience the effects of meditation if you do it structurally for a longer period. That's why I advise you to practice daily. With effort, you achieve the best results.
| Week | Track | Alternate with |
|---|---|---|
| 1 | 00 - Introduction (1x) | |
| 01- Sit with attention to breath and body - 7min | ||
| 2 | 02 - Mindfulness meditation - 10min | |
| 3 | 04 - Mindfulness meditation - 15min | 03 - Short bodyscan - 12min |
| 4 | 04 - Mindfulness meditation - 15min | 03 - Short bodyscan - 12min |
| 5 | 06 - Mindfulness meditation - 20min | 05 - Full bodyscan - 20min |
| 6 | 06 - Mindfulness meditation - 20min | Body scan and Extra meditations |
| >6 | Practice at your own discretion. 20-30 minutes a day |
Playlist tips
Below you will find some Spotify playlists with nice music for meditation. Of course, there is much more to be found. Use music that you like and makes you feel good. To use the embedded player you must be logged into Spotify in the browser (otherwise the player will only play short previews). You can also open the playlist on Spotify by clicking on the three dots.
Do you want to share something? Then leave a comment below. It's nice to hear from you!
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