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* These are methods which you can use to guide someone else in meditation – see How to guide someone in meditation.
Where appropriate the script for guiding someone can be read here online or downloaded as a PDF on each guided meditation page.
The meditations shown below are categorised according to the phase of life for which they are most suitable. These categorisations are a little arbitrary as several meditations fall into more than one category. For a more comprehensive list of meditations for each phase, click the View All button at the top of each section.
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Meditation Methods for Health & Ageing
view allFor those new to meditation, please see our general guidance section on how to meditate and help with choosing a method. The meditations listed in the Illness & Pain Management and the Dying section can also be practised safely by those who are in good health – and, in fact, this is the best time to practise them so that you are already familiar with them should you need them later.
Click View All to see all the meditations that can be practised when you are in good health.
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OSHO Dynamic Meditation
The most radical meditative method you are likely to encounter, Osho Dynamic Meditation kick-starts your day, elevates your energy and takes you through silence to celebration.
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Osho Kundalini Meditation
Recommended for the late afternoon, OSHO Kundalini Meditation is a gently active method that provides an effective way to unwind.
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Connecting with the Body in Health
Reconnecting and learning to listen to your body while it is healthy.
For anywhere outdoors – in the sun, by a river, on a mountainside, in a forest, a park or in your own back garden.
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The Alpha Meditation
To experience a relaxed state beyond thinking
A method to move systematically from mind to simply being
For whenever you have 30 minutes or so to spare -
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Relaxed Awareness
Simple suggestions to help bring a relaxed awareness in your daily routine. For those wanting to be a little more conscious, a little more present to whatever they are doing and to stay relaxed with it.
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On the Run
Running as a meditation – both in reality and in imagination
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Reliving the Day
Revisiting and completing each day so there is no unfinished business in our lives.
For last thing at night and first thing each morning.
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Inner Smile
If you want to be happy, you don’t need to wait for any outer excuse. Just connect with the belly smile that’s always there, inside.
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Laughter
A method to infuse your waking hours with laughter
On waking and last thing at night
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One
A gentle method to take yourself into a state of deep relaxation and harmony
When: At night, must before going to sleep; in darkness or with dim lighting.
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Fill Yourself with Light
The experience of yourself as a body of light
For whenever you are sitting alone, doing nothing else.
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Suchness
Calming the stressed-out bodymind through dropping the sense of duality
Using the key of acceptance to unlock tension anywhere in the bodymind
When: Whenever the bodymind feels tense
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Tuning into the Moment
This guided meditation was created specifically for those new to meditation – a method to find inner peace.
Let the voice of Maneesha take you to a place of inner relaxation and peace.
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Living, Dying, & the Transcendental and The Gap in the Breath
Two for the Price of One!
On this particular mp3 we’ve made two techniques available because they are very similar. In fact their structure, their length, and the music that accompanies them is exactly the same.
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Include Everything In Your Being
Include Everything in Your Being” is based on the understanding that we are all that we perceive.
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Fill the Heart with Peace
When we are relaxed, open and at peace, fear cannot take hold in us. A significant key for all of us.
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The 4-Step Let Go
This guided meditation, of just over 30 minutes, leads us through the steps of relaxing first the body, then the breath and finally the mind so that we can fully let go into the ocean of awareness. It can be used whilst healthy and also if ill or dying.
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The Light of Love
The Light of Love” is a 5-step guided meditation of 30 minutes. The easy-to-follow guidance – with Maneesha’s voice and enhanced by the specially commissioned music by Sambodhi Prem – gently leads you through the various stages.
Meditations for Pain Management
view allPlease see our guidelines for meditating when ill or in pain.
Click View All to see all the meditations that can be practiced when you are in pain.
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Seeing the Body from Inside
A unique approach to experiencing yourself as consciousness and also to be with pain and illness.
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Pain as a Pinpoint
In the method, ‘Pain as a Pinpoint,’ the approach seems counter-intuitive: you move into the pain, with no idea of stopping it. It is a friend and has a message for you.
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Remember the Host
An effective way, that can be used anywhere at any time, to stay unidentified with whatever we are experiencing – whether that’s a physical or psychological pain, or any thought or emotion.
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Pain Relief by tenderly releasing tension
A guided meditation of almost 35 minutes leads us into a space of deep relaxation. With the suggestions to ‘soften’ around the pain, even to feel tenderly towards our pain, resistance lessens.
Meditations Methods in Illness
view allPlease see our guidelines for meditating when ill or in pain.
Click View All to see all the meditations that can be practised when you are ill.
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Breath Watching
Connecting with the inner stillness and yourself as the watching consciousness. The simplest way to find peace and know yourself as separate from your body.
When: Whenever you have a few moments to yourself – anything from a couple of minutes to forty or more.
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Affirmations
Enhancing your sense of well being
Using the power of your imagination to evoke those inner resources that can enhance the state of your mind-heart-body.
When: Just before sleep
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Gibberish
Consciously releasing mental tension.
An easy and playful approach to easing mental and emotional tension.
When: Daily, as a preventative measure, and also when you become aware of mounting stress.
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Face Off
Releasing the tension we accumulate in our faces.
An easy and fun way to prevent or move any tension or stuck energy from the jaw and the rest of the face.
When: Whenever you have a few moments to yourself
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Hara Awareness through Breath
Connecting to your inner centre, for inner silence, courage and a natural discipline.
A simple way to centre or ground yourself that is especially helpful when your world is in turmoil.
When: At night-time/first thing in the morning
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Imagine Expansion
Experiencing self as pure consciousness
A method that uses the imagination to move beyond all that is peripheral to that which is essential: the watching consciousness.
When: last thing at night
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Throwing Out Negativity
To consciously release negativity (without hurting yourself or anyone else).
A way to physically release destructive energy even when you are bed bound.
When: For an hour, every night before sleeping
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Take Note Three Times
Bringing more awareness to those feelings that can trigger your reacting unconsciously.
A simple technique of remembrance, so discreet that no one needs to know you are doing it!
When: Any time you feel triggered
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Watching the Movie
To regain perspective when in a crisis
Deliberately remembering that all is passing; all is a movie except our intrinsic self: the witness.
Meditations in Dying
view allMethods for those who are dying or who wish to use meditation to explore death whilst healthy
See our guidelines for meditating when dying.
Click View All to see all the meditations that can be practiced when you are dying or exploring death whilst healthy.
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Feel as if dying
A way to consciously prepare for dying
Voluntarily moving into a sense of dying – and discovering a paradox.
When: At night, before going to sleep.
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Humming
Creating relaxation throughout the bodymind and experiencing that which is other than the bodymind: consciousness
Humming, followed by a period, of equal duration, of silence
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Private: Fill the Heart with Peace
Whenever you, or the person you are supporting, feel restless.
Focusing on the emotional heart centre to reconnect with inner peace.
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Disappearing
To have the experience, while still alive, of being a spectator of life when you have gone.
In your own home, whenever you have a few moments
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Intoning ‘Om’
Using breath and sound to know yourself beyond life and death
When: For 20 minutes just before going to sleep at night
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Finding the Unchanging
A passive method to remind ourselves of our eternal nature: the unchanging aspect, the witness
Observing clouds to understand that all is changing; only the state beyond mind has any ultimate value.
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Evoking the Inner Light
By our encountering darkness, paradoxically we come to find the inner light.
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Guided Letting Go
A method to guide another into a multi-levelled relaxation – a script to be read.
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Being with the Other at their Death
The greatest gift you can give to someone who is dying: pouring your silence and peacefulness into them.
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Meditation by Osmosis
A method that is especially helpful when with someone who has never meditated and/or who is in coma.
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OSHO Bardo
A unique guided process, suitable as a regular meditation practice and also as a support through dying.
MP3 download available. Also available as an App through your phone or tablet’s App Store.