Learn To Meditate in Minutes

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Copyright © 2019 Infinite Gratitude t/a Natural Healer

Last updated: October 2022
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ISBN: 9781793263469
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Natural Healer interior images credit: Cover design, NH logo, Melissa photos, Chakra
chart, Stress Relief Audio Image: Natural Healer. All other interior images are CC0 Public
domain and/or no attribution.
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Dedication
For the quiet place in your mind that’s patiently waiting for you.
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Contents
Introduction.............................................................................................. 7
Do we really need to meditate? ........................................................... 8
So what’s the solution? ........................................................................ 9
Enter: Meditation. .............................................................................. 10
What to expect ................................................................................... 11
Chapter 1: What is meditation? ............................................................. 12
Transcendental versus Mindfulness Meditation ................................ 12
What am I teaching you?.................................................................... 13
Guided Meditations............................................................................ 14
Chapter 2. Benefits of meditating .......................................................... 16
Chapter 3. Steps to meditate ................................................................. 19
Preparation steps ............................................................................... 19
Where and how .............................................................................. 19
Your Spine....................................................................................... 20
Your breathing ................................................................................ 20
What to do with your hands........................................................... 22
The 3 steps for meditation ................................................................. 24
Step #1. Breathe slowly (stop the ‘Monkey Mind’) ............................ 24
Step #2. Keep your mind quiet (Going deeper) .................................. 26
Quietening your mind .................................................................... 26
Step #3. Repeat (Opening the doorway) ............................................ 28
Facing fearful thoughts................................................................... 29
FAQ: General ...................................................................................... 30
How do I know I’ve opened the ‘doorway’ (step 3)? ..................... 30
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Do you have a recommended timing or rhythm for meditative
breathing? ....................................................................................... 31
Is there a particular part of the lungs I should be breathing into and
out of?............................................................................................. 31
Can I eat a full meal before meditating? ........................................ 31
Chapter 4. Meditation methods & steps ................................................ 33
In motion meditations ........................................................................ 34
Spot meditations ................................................................................ 35
Micro-meditations .............................................................................. 37
Standard ‘maintenance’ meditation................................................... 39
Deep meditation ................................................................................. 41
Chapter 5: Themed meditation MP3 audios .......................................... 44
The Relaxer ......................................................................................... 44
Fearful Thought Releaser.................................................................... 45
Depression Buster............................................................................... 45
Manifestation Creator ........................................................................ 45
Spiritual Evolver .................................................................................. 46
Meditation Scripts .............................................................................. 46
Chapter 6: Additional supporting MP3 audios ....................................... 47
Meditation Stress Relief ................................................................. 47
Divine Dusk at the Oasis - minimal guidance or not guided ........... 48
Glorious Torrential Rain - minimal guidance or not guided ........... 48
Peaceful Lazy Summer Day - minimal guidance or not guided ...... 48
Restful Sleep - minimal guidance or not guided ............................. 49
Chapter 7: Additional tips ...................................................................... 50
Chakras ............................................................................................... 50
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Energy healing .................................................................................... 52
Affirmations ........................................................................................ 53
Chapter 8. Preparing to guide others ..................................................... 55
The atmosphere ................................................................................. 55
Being an anchor .................................................................................. 58
Guiding but not controlling ................................................................ 59
General meditation script .................................................................. 60
Coming back ....................................................................................... 62
Chapter 9. Steps to guiding a session ..................................................... 65
Guide your client or group ................................................................. 65
FAQ: Guiding others Should my meditatees be sitting upright or
laying down? ...................................................................................... 68
What if my meditatees say I ‘guided’ too much? Did I do something
wrong? ............................................................................................ 69
How long should I ‘pause’ speaking to allow attendees to rest or
exploration on their own? .............................................................. 69
Chapter 10. Thank you and certification ................................................ 71
Taking care ......................................................................................... 71
Meditation Guide certification ........................................................... 72
Thank You! .......................................................................................... 72
Further Learning ..................................................................................... 73
About the author .................................................................................... 74
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Introduction
When you look at our technological advancements – self parking cars,

speaking ‘face to face’ on phones smaller than our hands, particle-sized
medical inventions that open up our arteries – you would think that, as a
civilisation, we’re at the “top of our game” and don’t have much more to
ask for.
And in many respects, you’d be right.
But at the same time, there is so much more demand on us and

expectations are set incredibly high. So despite all our progress, we must
ask, are we really happy?
All the internal friction we experience day in and day out, if not rightly
balanced, will ever so slowly grate at us - until we become disinterested,
irritable, anxious, angry, and incredibly sad.
We get this way because all we really want is to be us ourselves, but we

feel we can’t be – after all, we must meet all those demands and
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expectations, right? But consider this, when we can’t be our true selves,
we can fall into depression, which can then lead to a confusing maze of
mental illness and physical issues.
With nearly 5% of the world’s population – that’s over 300 million people
– suffering from depression1 right now, it shows that we don’t necessarily
need more ‘things’ or achievements to be happy.
What we really need is inner peace, and now, we need it more than ever.
The pursuit for self-contentment, internal happiness, and peace within

can never be achieved by having the latest gadget or piece of technology.
It can only be achieved from within.
When we don’t have that centred and balanced inner space to reflect
within, that internal calmness to smooth out the rough edges of our day,
and that ability to refocus on what truly matters in life – that’s when our
suffering begins.
Do we really need to meditate?

Short answer: Yes.
Irrespective of how tech

savvy we become, the ‘you’
that looks through those eyes
can never be replicated or
automated, there is no ‘app’
to remove tension and stress,
no switch to flick off the
anxiety and worry – the only
one who can truly bring peace
to you is you.
1
World Health Organization,
http://www.who.int/mediacentre/factsheets/fs369/en/
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Chances are, your day is full of thinking about your own work or study, or
you’re thinking of someone else’s. And if not doing it for yourself, you’re
thinking of, or listening to, someone else’s problems or situation.
Add to that, while on the way home, you’re taking in the news on the
radio. Or you’re entertaining yourself with social media or reading a book
or magazine.
Perhaps when you do the dishes you’re already thinking about what you
need to do later or tomorrow.
While you jog, you’re ingesting a podcast.
You flick through status updates on your phone while in the loo.
And then when you finally stop moving for long enough, you doze off
while watching television.
Oh yes, and when you add the stress and pressure of work, family and
social expectation – your head seems like it’s about to bust.
And by the time you finally go to sleep, your head is so full – your mind
racing with so much data – that if you’re lucky enough to slip into an
‘instant exhaustion coma’ (instead of tossing and turning for hours
watching the hours disappear along with your rest) – you’ll wake up just
as tired because your mind kept going, all night long.
So what’s the solution?

Before I get to that, let’s just
imagine you’re mind is like a
balloon.
At the start of the day, it’s empty

and ready to be filled so it can soar to new heights.
As your day progresses, the balloon (your mind) is pumped up with

information (air), be it thoughts, doubts, day dreams, conversations,
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information, listening to others, reading, and so on – with each inhalation
of information – the balloon gets bigger.
You can imagine that at a certain

point, the limits of the balloon
(your mind) are being reached.
It’s getting overloaded and can’t
take much more.
If you don’t take the time to stop

and release some of that air, the
balloon will release it via the only
means possible – and that’s to
burst.
Take heed: if you snap easily at

others, get upset quickly, go to
bed restless, and can’t sleep
because you can’t stop thinking about something – it’s time to release
some of that ‘air’.
Thankfully, the release is a simple approach which our ancestors have

been doing for thousands of years (so we have a lot of history and
experience to go on): meditation.
Enter: Meditation.
Firstly, get the floating yogi image out of your head – unless you so desire,
there is no need to look, act, or become a ‘guru’ here. And while there’s
incredible merit behind those who do, you don’t have to go to a cave and
meditate for weeks on end to receive the amazing benefits of meditation
And for those who think meditation is just mumbo-jumbo, I kindly ask you
to type “meditation research” on the internet and go through the results.
You’ll find study after study explaining the proven benefits of meditation,
even ‘Ivy League’ colleges like Harvard University are jumping onboard
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this mumbo-jumbo meditation train!
And best yet, all the tools you need are built within you; and no one even
has to know you’re doing it! Meditation can be as obvious or discreet as
you like, and short or as long as you want. You can even meditate while
doing everyday things. This means old excuses like, “I don’t have time” or
“it’s not my thing” don’t hold muster here.
It may seem far-fetched at the moment, but once you get into the habit
of meditating, even just a little bit, the incredible benefits you’ll
experience will make you wonder why meditation wasn’t taught to us as
part of our A-B-C’s and 1-2-3’s.
What to expect
By learning meditation in this book, it will naturally help enhance your
focus and cognition, improve health and sleep, and encourage the
development of mindfulness, compassion, and may even lead towards
the door to your own spirituality.
Better yet, it can help you rediscover that true happiness that’s always
been within you.
By the end of this book, you’ll even be able to conduct meditation

sessions for others! However, unless you’re taking my Learn to Meditate
in Minutes Certification Course in conjunction with this book, please note
that while you’ll be learning effective meditation skills, you will not be
certified as a Meditation Guide.
Okay, I bet you’re ready to get started! So let’s get to it!

Namaste,
♥ Melissa
#biglove
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Chapter 1: What is meditation?
So what exactly is meditation? That’s a good question, because

depending on who you ask and what their viewpoint of it is, the answer
can vary widely, from ‘concentrating’ to ‘doing nothing’ to ‘prayer’.
To keep things simple, for me, meditation is the practice of quietening

one’s thoughts.
There are numerous meditation styles and techniques to unclutter your

mind, including using visualisations, music, breath, mantras, silence, and
much more.
I won’t try to explain them all, but for the purposes of this course, I think
it’s worthwhile to understand the differences between, what’s
considered to be, the two most popular types of meditation today:
transcendental and mindfulness.
Transcendental versus Mindfulness Meditation

Transcendental uses silent “mantra” repetition, where a mantra is a
repetitive sound, word or phrase which typically lasts throughout the
session.
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That repeated mantra can be very effective in a short period of time
because it helps people concentrate or focus – on that “mantra” – which
gives their minds something to grasp on to, as opposed to wandering off
thinking of different things.
On the other hand, we have Mindfulness meditation, which is rooted in

Buddhism. This meditation type is about just witnessing your thoughts –
as though you’re a spectator: detached but observing what’s happening
internally.
The purpose of this is to allow acute awareness of every thought and

emotion as it arises, and then to let them go, peacefully and without any
judgement.
What am I teaching you?

Picking a meditation technique is like picking out your favourite food –
you should choose what you like (or resonates) best.
So one’s not necessarily better than another, it’s more about meditating
in a way that you like – because if you like it, you will get ‘into it’ and do
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it again. For some that’s total silence, for others it’s mantras, for another
it will be something different again.
In order to try and help the widest audience – and therefore the most
people – possible, my meditation style is a hybrid of many techniques: it’s
heavily rooted in visualisation, affirmation and breathing. I also the use
Mindfulness techniques, too; where the goal is to allow emotions to rise
up, feel them, yet let them go.
I add the guided component to my meditations because our minds like to

wander to the past or the future, making the practice of hushing the mind
more challenging. So the words I use give you a target to lock onto.
But unlike mantras, I don’t repeat the same things over and over again.
What I do is purposefully speak to help bring your focus to the moment,
which will guide and help your mind cease the search for those future
events or from revisiting the past.
Guided Meditations
So, in short – what you’re learning from me is what I’ll call Guided
Meditation from now on.
Guided Meditations can be easily used by almost everybody and be

applied in many different situations. This means that the ‘focused mental
standstill’ – where the mind, body and soul can unite in a blissful exhale
– is easier to achieve than many people may first think.
In some ways, this process is almost like tricking our minds into doing
meditation by dangling a carrot in front of it.
And believe it or not, the quietening of one’s thoughts can actually

happen with many activities, and doesn’t necessarily require you to sit
still on the floor doing the Enlightenment Mudra – in effect, you can
meditate in many ways, even in motion!
How so? I oftentimes find that when you’re doing something you either
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enjoy, or aren’t pressured to do, or are very comfortable at doing (as in,
you’re highly experienced at it) –meditation happens in the process.
For example, when I tend to my garden, it doesn’t take a level of

concentration that stresses me out, however it does take just enough
focus to keep my mind from wandering.
I don’t really think about anything other than what I’m doing. And funnily
enough, once I’m done clipping and pruning – I feel rather refreshed.
Perhaps if you like to knit, build model planes, work on cars, and so on –
you may experience something like this too.
In short, meditation isn’t mystical or mysterious – it’s something you

probably already do on some level or another, you just don’t realise it.
And remember, it isn’t just a singular act of sitting like a lotus flower while
chanting. Although it is particularly heightened when you’re at rest, its
benefits are still fantastic if you do other varieties of it.
And speaking of benefits, let’s talk about that now!
Chapter Recap
 Meditation is the practice of quietening one’s thoughts

 There are many styles and techniques, including: visualisations,
music, breath, mantras, silence, and more
 The two popular styles of meditation at the moment are:
Transcendental (Silent Mantra) and Mindfulness (based in
Buddhism)
 You’re learning what I call “Guided Meditation” which unites
the best of many techniques
 Meditation can be done in motion, as well as when still
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Chapter 2. Benefits of meditating
Why after a hard day do you just want to lay down and rest? Obviously,
because you’re tired. You’ve been on your feet, or studying, or working,
or whatever – and your body has had enough.
But imagine if you never stopped – what would happen? You’d

eventually collapse from physical exhaustion and possibly suffer from a
wide range of issues, disease and illness.
That scenario is exactly what’s happening to our minds – the only

difference is that the exhaustion is manifesting itself as anger,
depression, and a whole other array of mental health concerns. We don’t
take it as seriously because our bodies may still look okay, or are at least
still functioning.
This mental anguish is oftentimes a solitary one because if we let it out,

it displeases, disappoints and upsets others – so we supress it. Then what
happens? We continue to suffer alone, push down the emotions, suffer,
push, suffer – and this becomes a never-ending cycle of anguish.
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Thank goodness meditation is the Heavyweight Champion in stopping
this cycle!
So, other than the obvious benefit of just stopping to give your mind a
rest (just like you would do for your body at the end of a hard day) the
on-flow of positive effects are nearly endless!
Meditation can:
 Relieve stress, which also reduces anxiety, which naturally

lessens the chances of going down the rabbit hole of depression.
 Improve health (through stress reduction) and enhance sleep.
 Help you develop a more mindful and loving approach to
yourself and others. Many people talk about mindfulness, but
don’t realise that one of the first ways to foster that way of
‘being’ into a habit is by creating space in your mind – which will
give your heart time in the limelight.
 Even lead you to where your true happiness lies: inside you.
People may think that’s strange, if happiness is within, then why
do you have to try and find it? Well, it’s like you trying to find a
needle in a haystack – the needle is happiness, and the haystack
is life: messy, huge, and overwhelming. Meditation is like your
jumbo magnet to find the needle, if you’re just willing to pick it
up and try!
 If you choose, take you to the doorway to deeper, intuitive and
enlightened thought and intuitive revelations.
So if meditation has so many benefits, why isn’t everybody doing it?

That’s a good question. It’s because only more recently that our ‘show
me the proof’ Western culture is taking it seriously.
There are numerous reputable studies being conducted and reported on,
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from the Ivy League Harvard University2 to the respected periodical
Scientific American3 - who all say that meditation does have a positive
and healthy effect on us.
Well, fancy that! Resting your mind is a good thing! ;)
People have been meditating for thousands of years, and while the
practice isn’t new, science only just now catching up to its benefits.
Not that I think we need scientific ‘approval’ to know what feels right -
but having ‘modern science’ on board always helps in terms of mass
belief, and hopefully your back pocket too, as healthcare providers start
to recognise that preventative and maintenance habits like meditation
foster positive and health change for us all.
In short, if you’re not doing some sort of mindful meditation – that’s

reduced thought, reduced mental mayhem, and conscious rest – then
you’re likely not as healthy, happy or rested as you could be.
Good thing for us, meditation isn’t hard – and has some pretty simple
steps which I’ll cover in the next chapter.
Chapter Recap
 Meditation is to your mind, what sleeping is for your body – rest

 Meditation can help and improve numerous mental and physical
health issues, and lead towards self-acceptance and happiness
 The scientific community have been able to test and confirm the
positive benefits of meditation
https://hms.harvard.edu/sites/default/files/assets/Harvard%20Now%20and%2
0Zen%20Reading%20Materials.pdf
3
https://www.scientificamerican.com/article/meditations-calming-effects-
pinpointed-in-brain/
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Chapter 3. Steps to meditate
Because there are a variety of different ways one can meditate, there are
also a variety of ways to prepare.
I’m not going to tell you to buy a specific meditation pillow (although
that’d be nice and comfy), loose meditation clothing, special music, and
bells, and chimes, or anything of the sort.
You can ‘dress up’ or ‘dress down’ how you want to meditate to whatever
suits you best so that you’re comfortable – just remember that if you’re
not comfortable, you’re never going to get into the habit of doing this.
Okay! Let’s cover the basics of meditation before we dive into its steps.
Preparation steps
First and foremost, you want to be as comfortable as possible – because
the chances are – this will be the first time in a while that you’ve remained
still. And that in and of itself can cause you to get fidgety or
uncomfortable.
Where and how

If you’re going to be doing a meditation stationary – so not moving –
sitting on the floor, even if in a building or on a mat, can give you an
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enhanced connection with the earth – for a better ‘grounding’
experience.
If you choose to meditate on the floor, it’s ideal to do it cross-legged for

greater comfort.
However, if you find crossing your legs difficult, you may not be flexible
enough to sit in that position and have a properly aligned spine. And
that’s okay!
Just sit a kneeling position (you can use

a meditation ‘bench’ if you like to
further support and padding) – and
keep your feet flat and relaxed
underneath your rear.
Of course, you can sit on a chair, bench,

sofa – just as long as you’re able to keep
that posture in place.
If you’re able to for sit for long, you can

do this laying down, too – but just make
sure your spine is aligned and isn’t
twisted.
Your Spine
Without over-extending or causing any pain, you want your spine to be
aligned in an upright manner – and just slightly elongated.
Your breathing
Deep, steady breathing is the best method when meditating.
If you find you’re breathing in a quick, short manner – put your focus on
breathing by slowly counting 1-2-3 in, 1-2-3 out, and repeat that process.
Here’s a great tip on how to breathe properly for your meditation:
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1. Pretend there’s a balloon in your tummy that you’re trying to
blow up big as you inhale,
2. Then you want to totally deflate that balloon when your exhale.
3. It’s ideal that you breathe from lower down – from your belly
area – instead of your chest and shoulders – if comfortable and
possible.
4. Do this breathing nice and slowly, at a comfort level that’s best
for you.
Breathing tip! I want to make sure you don’t stay “stiff” as you do this
restorative belly breathing. Because if you remain rigid, it will hinder your
ability to get all the wonderful benefits that meditation has to offer.
As you inhale, your shoulders should naturally rise and then when you
exhale, they should fall accordingly.
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If you find your shoulders don’t move when you inhale and exhale, that’s
a sign you’re physically tense. I suggest you roll your shoulders back and
forward a few times, then loosen your neck by softly moving it back and
forth and side to side.
After you've done that for a few moments, breath in and out again. You
should notice that your shoulders naturally ebb and flow with the rhythm
of your breath this time around.
What to do with your hands

If you plan to meditate for a few minutes or more, in order to get the
most out of your time, you’ll want to know what to do with your hands in
those moments of stillness.
You’ve probably seen people making a gesture with their hands as they
meditate – this is called a Hand Mudra.
And I have three suggestions - use whichever feels most comfortable:
The Dhyani (Contemplation) Mudra
- Using both hands, lay them in

your lap –palms up.
- Rest your left hand on top of
your right.
- Have your thumbs just
touching each other.
*Note, this is different to another popular meditation hand gesture

called Bhairava (Liberation), which is similar but places the right into the
left palm and without the thumbs touching.
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The Atmanjali (Namaste or Prayer) Mudra
- Using both hands, place all the

pads of your fingers together.
- Let your thumbs rest against
each other.
- Allow for a small space in
between your palms.
The Gyan (Divine Connection) Mudra
- Touch the tip of your index

finger with the tip of your
thumb.
- Keep the rest of your fingers
extended in a relaxed manner.
- Do this with both hands.
If you’re keen to learn more about the power of mudras, you might be
interested in my Energy Healing with Hand Mudras Certification Course.
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The 3 steps for meditation
Okay – it’s time for the actual steps for meditation! This might seem really
simple, but I promise – this is all true meditation includes!
1. Focus on breathing slowly

2. Keep your mind quiet
3. Do steps #1 and #2 for as long as you can to move towards deeper
meditation.
I admit, step #1 pretty easy, but it’s step #2 that most people get caught
up in.
So let’s dive into the details!
Step #1. Breathe slowly (stop the ‘Monkey Mind’)

When you breathe slowly, both your mental and physical self will find it
difficult to remain stressed and tense.
I’m sure you’ve either experienced this yourself, or have seen it happen
to others – when someone’s really upset or sad – another person tells
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them to “just relax and breathe deeply”.
There’s a reason for that – when you’re all riled up or really sad – you
don’t tend to breathe deeply and slowly. You’re probably shallow
breathing or panting quickly.
Remember this, your physical state can and will shape your mind, and
vice versa. So when one is relaxed, the other will follow. 
This step effectively quiets what we call the superficial, scattered mind
(aka. “The Monkey Mind”).
That’s the part of you that keeps chasing thought after thought after
thought. Focusing on breathing deeply turns that ‘Monkey Mind’ towards
a single focus – breathe in, breathe out, breathe in, breathe out.
It can’t chase bananas when it’s just focused on one thing, thus giving a
huge ‘heads-up’ to your physical body to relax.
So just doing this step will change your physical state, which will start to
change your mental state – and that means you’re one step closer to
meditation.
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I admit, step #1 pretty easy, but it’s step #2 that most people get caught
up in. So let’s dive into that!
Step #2. Keep your mind quiet (Going deeper)

I want you to remember this throughout this entire process – and
beyond: don’t be strict or hard on yourself when learning anything new.
Some will get the hang of this quicker than others, but irrespective of how
quickly you ‘get it’ – we all must continue to practice – meditation is a
long-term play for humanity.
So, while quietening your mind, if thoughts come wafting back – don’t
think you’ve done it wrong, or ‘can’t’ do it. Just let the thoughts come –
and when they do, pull this ace out of your sleeve: let them go.
Even if you don’t realise you got caught up thinking, as in, you saw a
thought (or banana!) and went running wild with it – that’s okay, the
moment you realise you’ve done this, just let the thought go.
This step is definitely worth pushing through and practicing because it’s
during this process where the deeper, more purposeful part of your being
starts to blossom.
Quietening your mind

1. When you notice your focus has drifted elsewhere (to something
happening around your or your thoughts), bring your focus back
to your breathing.
2. Repeat 
Yes, that looks simple, but how do you really do this?
When you first start meditating with Step #1, you’ll be pretty good at
focusing on breathing slowly.
As you do this, your mind will be consumed with the breathing part, it will
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be like, “Breathe in, breathe out, breath in, breathe out…” and you’ll feel
pretty good about how you’re doing.
Then there will be a point – there is always a point – where your mind
goes, “Breathe in, what am I going to have for lunch at work tomorrow?
Breathe out, maybe I’ll have some bananas. Breathe in, uh-oh, I don’t
think I have any, I’ll need to buy some on the way in…”
Then eventually your mind will just get caught up in the thoughts dancing
through your mind and your breathing will go back onto auto-pilot – and
become more shallow – because that ‘Monkey Mind’ has raced off with
your thoughts.
The good part about this is – there will also be a point where you go
“Oops! I forgot to focus on my
breathing!”
Be that at the beginning,

middle, or end of your
meditation – that’s okay.
The fact is, you’ll become

aware that you stopped
meditating and started chasing
bananas and that awareness is
great!
So getting your meditation back on track is about – at the moment or

recognition – saying, “Ah, okay – that’s fine, I can think about when I’ll
get those bananas in a few minutes when I’m done with this meditation.
Thinking about it now isn’t going to produce bananas in my lunch bag, so
back we go….breathe in, breathe out….”
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Step #3. Repeat (Opening the doorway)
Every time your mind starts chattering again, just recognise and let go,
like the example just then.
You may have to chase down your focus quite a few times when you first
start meditating, but that’s part of the process when you learn anything
for the first time.
When you first learned to write, you had to practice, riding a bike, tying
your shoe, and so on – you had to practice. So don’t give up on meditation
just because you have to practice to get the hang of it. Stick to it and the
benefits will come!
As this process becomes more habit, you’ll notice less thoughts and more
awareness. And boy, oh boy, when this happens you’ve just transgressed
into a blissful state of being.
28
When there are big gaps of quiet in your mind – the doorway opens to
your higher self, and your intuitive state kicks in.
Some examples of things which may occur during this state are:
 Answers to questions just come to you;

 A difficult decision will suddenly become easy;
 You will understand something instantly, that you’ve never
understood before;
 Self-humility;
 True self-awareness;
 Increased compassion and understanding for others;
 Spiritual or Divine growth.
And that’s just the tip of the ice-berg. Some people might question if
these sorts of things can really happen just through meditation – and my
answer to that is: try it and see.
You are deeper and more worthwhile than you ever realised, and don’t
be afraid of uncovering that part of yourself because it’s beautiful! 
Facing fearful thoughts

While this isn’t actually part of
my steps above, I wanted to
touch on fearful thoughts
because they can stop people
from doing this wonderful
process.
I believe there is absolutely no

(zero, zilch, nada) reason not to
meditate.
However, I do realise that for some, being ‘alone’ with yourself is actually
a little scary – especially as you move into Step 3 of meditation.
29
I’ve had plenty of discussions with people who are afraid of what they
may face if they do quieten their mind, and I’ve had others say that when
they ‘let their guard down’ during meditation, or even as they go to sleep,
their thoughts are haunting or scary.
I understand this. And facing those fearful thoughts while meditating can
actually lead to you triumphing over them to become more loving,
compassionate and happy.
Say, what?! Really? Yes, that’s right.
The reason many have scary or fearful thoughts when their mind is quiet
is because they’re things they’ve been ignoring. Facts, situations, events,
thoughts – which you have tried to bury consciously or subconsciously in
order for you to not feel that pain, shame, sadness, or anger.
So while in that moment it won’t be fun – the process of releasing these

fearful thoughts will be one of the most liberating, amazing things you’ll
ever do in your life.
If this resonates with you, you’ll be happy to know that I’ve provided a
very special guided meditation in an upcoming chapter about the
releasing of fearful thoughts to regain your peace.
FAQ: General
How do I know I’ve opened the ‘doorway’ (step 3)?

If you find you’re getting impatient or frustrated because you cannot get
to and open the ‘doorway’ to deeper meditation, that could be a sign that
you haven't reached the level of inner peace needed to achieve that just
yet.
For most, the goal of meditation is to embrace calm and harmony within.
So if you find yourself always ‘trying’ to get to the ‘doorway’, what you’ve
done is chased after bananas – like that Monkey Mind mentioned earlier
– instead of just allowing yourself to ‘be’.
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Focus on inner peace, your breathing, letting go, being conscious in each
moment, and you’ll be upon that doorway with ease and will move
through it with grace. You’ll know when it happens because you won’t be
impatient about it anymore. And once there, you’ll be so aware and free
that you’ll look back on your previous frustrations with empathy and
probably a little bit of humour.
Do you have a recommended timing or rhythm for meditative

breathing?
Yes, I sure do! I find that if you count to six (6) on both the inhale and
exhale, it slows your breathing down to a really relaxing pace and further
allows you to breathe more deeply. So you would count - 1, 2, 3, 4, 5, 6
on the inhale. Then again - 1, 2, 3, 4, 5, 6 on the exhale.
Take note to avoid breathing too fast or too slow though! You'll know if
you've done this by how you feel. If you feel light-headed, dizzy, or 'off'
at all, the chances are you've gone too fast or too slow. Stop and breathe
'normally' again. If you find that each time you try to do a counted inhale
or exhale that you don't feel that well, then don't worry about pacing
your breathing. Just focus on how it feels and sounds when you breathe
in and out.
Is there a particular part of the lungs I should be breathing into and out
of?
Generally speaking, when you inhale for meditation, you want to draw
your breath into your lower lungs (down to your belly) as that type of
breathing promotes relaxation. You’ll find that upper lung breathing
(you’ll know you’re doing this if your chest and shoulders expand and
contract a lot when you breathe) isn’t as calming and is what we tend to
do when we’re stressed.
Can I eat a full meal before meditating?

Whilst I don't have any set rules against eating prior to meditation, I don't
really recommend eating a full meal because having a full belly when
trying to meditate can make it harder to breathe from your belly area;
31
create digestion noises and/or sensations that may distract you; cause
possible discomfort; and make you sleepy. As such, if you eat before you
meditate, I recommend to wait until your system has had enough time to
digest a bulk of the food so you'll be more comfortable during your
meditation. In saying this, if you feel like you want (or need) to eat before
meditation, you can ‘test’ it out by eating a small portion beforehand and
you feel fine and comfortable, then it might be okay for you to do!
Chapter Recap
 Keeping your spine aligned and slightly elongated is ideal for

meditation
 There are just 3 simple steps for meditation: breathe slowly,
keep your mind quiet, and repeat
 Quietening your mind simply involves focusing on something
like your breath and when you notice your focus drifting off, to
re-focus back on your breathing
 Fearful thoughts can be overcome through the practice of
meditation
32
Chapter 4. Meditation methods & steps
As you most likely realise by now, I embrace all types of meditation.
Why?
Because we’re dynamic creatures, each with different experiences, lives

and paths – so one meditation style or type isn’t always going to achieve
what you need for that time.
There are meditations that are better suited for when you’re at home,
and others while you’re out. Some for when you need to calm your
nerves, others to revitalise your energy.
I’ll now go over the various method of meditation – from shortest to

longest.
33
In motion meditations
This is best suited for times when
you’re actually in motion or moving.
Because you’re physically active, it’s a
‘surface’ meditation where you ‘skim’
the surface to reap a little bit of benefit
while on the fly.
These meditations are probably among

the more challenging to remember to
do because you naturally want to focus
on the action you’re doing – and of
course, there are times when you must
and should focus only on what you’re
doing! But if you can do one here and there, the benefits quickly add up
over the course of your day!
You can do this type of meditation, at any time, when you’re in a safe
environment, like your own home. It’s ideal for when the action doesn’t
require a high level of attention – don’t do this when the situation can
become precarious if you don’t focus entirely on the action at hand, such
as working machinery or driving.
Here’s a simple example: drinking a glass of water.
 As you pick up the glass, focus on the action itself,

 Notice how your fingers wrap around the glass,
 Feel how cool the smooth surface is on your skin,
 Notice how smooth the water is as it enters your mouth, and as
you swallow follow the coolness as it goes down your throat.
This focus will stop when your thoughts return or your television show
resumes– but this “in motion” meditation is only meant to be for fleeting
moments.
34
Goal: Stop the superficial, scattered (aka. ‘Monkey Mind’) for a
moment.
Duration: Usually fleeting, for only moments at a time.
Steps:
1. The next time you’re in a resting position – say on the couch, in

the bathroom, in bed – and you have to get up or move, put your
focus specifically on the action you’re about to do.
2. As you do the motion, watch yourself do it – for example, if you’re
reaching for a book from your side table, watch how you lift your
arm and move your hand to the book to pick it up.
3. You’ll naturally stop this meditation, without realising it, as you
continue on with your day.
End Result: The motion is done more gracefully, and as a result, you’ll
feel better and lighter in the process of that motion.
Spot meditations
I love these meditations, which are similar to in-motion meditations in

that they ‘skim’ the surface of meditation, but instead of doing them
35
while you’re in-motion, you’re doing them in-between motions.
This type of meditation is a little easier than the in-motion ones because
once you stop moving, your focus on the action ceases momentarily.
These can be done pretty much anytime and anywhere – again when
you’re not in motion.
For example: you’re at the supermarket and waiting in the check-out

line.
 Instead of looking at your smartphone, or getting irritated at the

slow progress being made,
 Focus on your breathing – nice slow breaths and,
 Send some good vibes to the people in the line ahead of you and
smile.
It’s amazing how much a spot meditation can do to regenerate how you
feel, and also relax a tense atmosphere.

moment or two.
Duration: Usually fleeting, for only moments at a time.
Steps:
1. The next time you’re in a stationary position, and realise you’re

going to be there for a few moments – focus on your breathing.
2. Take the opportunity, while the barista makes your coffee, to
look at the colours of items around you, the smells of the coffee
machine, the noise of the café.
3. You’ll naturally stop this meditation, without even realising it, as
you begin moving or doing things again.
End Result: The time you spend still – be it waiting in line, in traffic,
for an appointment – will fly by easily – making you feel more rested
36
and rejuvenated by the time you start moving again.
While it will take some practice, if you learn how to do this style of
meditation combined with the in-motion meditation – you’ll find you can
be in a relaxed, balanced state throughout most of your day!
Micro-meditations
I do micro-meditations quite often because they allow me to go deeper

than just the ‘surface’ – which is what the in-motion and spot meditations
do – but without having to commit a whole lot of time.
Micro-meditations work perfectly when you have a few minutes to really

let go and focus. These should ideally be done when you can ‘settle’ down
long enough to focus – and depending on the situation, they can be done
in many places.
For example: you’re on your way home on the bus or train, or at home
waiting for the apple pie to finish baking.
Micro-meditations can also be used as a great way to fall asleep. Utilising

those few minutes to relax and re-centre yourself can quickly breathe life
back into your mind, body and soul!
37
Goal: Stop the superficial, scattered (aka. ‘Monkey Mind’) and keep
the it quiet long enough to achieve a deeper level of calm.
Duration: Between 2 – 5 minutes, but can be shorter or longer.
Steps:
1. The next time you’re in a situation where you can make a

concerted effort to relax for up to 5 minutes – begin focusing on
your breathing.
2. Quieten your mind as best you can.
3. Close your eyes if that’s helpful.
4. You may want to use one of my micro-meditations (links provided
in the next chapter) to help you get into that meditative state
more quickly.
5. You’ll complete the micro-meditation when necessary, for
example when the train comes to a halt at your stop, when the
micro-meditation audio comes to an end, or perhaps when you
fall asleep.
End Result: Because you committed a bit more time with type of
meditation – you’ll find that the rewards are much greater.
This slightly longer mental rest here

compounds with any other moments
you’ve been able to rest throughout the
day (like with in-motion or spot
meditation) and results in feeling like
you’ve done a deeper meditation than
you actually have.
Tip! Why not set a silent alarm to repeat

at a set time each day so when you glance
at your phone next, it reminds you to take
“one deep breath”? It will kick start a spot or micro-meditation
process to give you a sweet little reward in the middle of your day!
38
Standard ‘maintenance’ meditation
For me, a standard meditation equates to setting some specific time aside
to really let go of the outside world and dive into my inner self.
While you don’t have to do it like I do, I tend to do this style of meditation
when preparing to go to sleep each night because I don’t have any
pressing tasks to do other than get into bed – so the pressure’s off and I
can really relax.
And because I made it a part of my daily routine – I just naturally do it

now without much thought. It helps me release all those little thoughts
racing around in my mind to put me in the ideal state to go to sleep.
This should be done when you’re going to make a more concerted effort
to meditate. While you can do this during the day, getting into the best
state for this type of meditation – I find – is either early morning or later
in the evening. Part of this reasoning is because you have the opportunity
to either ‘set the tone’ for your day ahead, or decide how you’re going to
feel for the next 8 or so hours of sleep.
39
You’ll want to do this type of meditation at home, or somewhere really
conducive to meditation – such as a park, a meditation room, a bedroom
– to ensure your mind can really quieten down.
Goal: Stop the superficial, scattered (aka. ‘Monkey Mind’), quiet the
mind and move into a deep state of calm – and possibly open the
doorway to the higher and intuitive self.
Duration: Usually between 15 – 45 minutes, but can be more or less.
Steps:
1. Either get up 30 minutes earlier, or head to bed 30 minutes

earlier to give yourself some time to start this meditation.
Alternatively, if you have enough time (and the location) to do
this during the day, or perhaps on the weekend – just set aside
enough time to really relax, in a location that’s suitable, and let
go.
2. Ensure your surroundings are quiet or very serene – and
comfortable.
3. Unless doing this meditation type as a sleep aid, you may want to
put a reminder or gentle alarm in your smartphone when the
time duration you have committed to it elapses.
4. Closing your eyes can be very helpful.
5. Quieten your mind.
6. Playing soft, relaxing music is also helpful.
7. Sit or lie in a very comfortable manner.
8. Ensure you let go of thoughts as they arise – irrespective of how
interesting they may be.
9. The meditation will end once your alarm goes off or when you
fall asleep (if doing this as a sleep aid).
End Result: Once you truly get into this mental ‘space’ – you’ll find
the time flies by! When you’re done, you’ll actually feel like you’ve
had a really restful sleep, even though you’ve been awake the whole
40
time! And don’t worry if you do dose off – especially when you first
start – when you start really relaxing (and you’re not used to it) – it
can happen!
Tip! If you find it hard concentrating for this longer period of time,
listening to very relaxing meditation music or sounds can help block
out both the external and internal noise. You may find the longer
MP3 meditation audios I provide in the next chapter helpful.
Deep meditation
I find deep meditations an indulgence! But they really require a significant

time commitment.
Deep meditations will likely require you to set some sort of gentle alarm
to come out of, or even better – be guided by another person. The reason
for this is because when you go deeper into meditation than what I’ve
taught you to this point – your consciousness begins to ‘release’ itself,
and your physical body becomes less ‘apparent’ to you as it may have
41
done before.
Having a way to pull yourself back into ‘yourself’ (so to speak) is very
important for this type of meditation.
Deep meditations should be done either in your own home, or in a place

where you are truly safe and secure (like a friend’s home or at a reputable
meditation group).
The only way you’ll be able to truly ‘go deep’ is when you’re 100%
comfortable and feel safe. Trust me on this one, if you can find the time
to do a deep meditation – it’s one of the most rewarding things you will
ever do for yourself!

moment, quiet the mind to get to a deep state of peace – and walk
straight through the door to your higher, intuitive self to become one
with your consciousness again.
Duration: Usually more than 45 minutes, but can be more or less.
Steps:
1. Find a time where you can dedicate at least 45 minutes to

meditation and then commit to it.
2. Make sure you’re in a safe and secure location, so you can truly
let go.
3. Unless you’re being guided by another person, it’s a good idea to
set a gentle alarm to ‘bring you back’ after the duration of the
meditation.
4. Ensure you’re sitting or lying in a very comfortable position.
5. Close your eyes.
6. Quieten your mind.
7. Either listen to a guided meditation audio, or be guided by
another person, or play soft, gentle music which will last the
duration of your meditation.
42
8. Ensure you let go of thoughts as they arise – irrespective of how
interesting they may be.
9. The meditation will end when either your alarm goes off, or when
you’ve been guided back by the other person.
End Result: This is like the most delicious food you can give your
spirit! That’s the only way I can explain it – so I highly recommend
you work up to doing this type of meditation to see what I’m talking
about! 
Tip! Be gentle with yourself when first trying to do a deep meditation

– for some, it can be an amazing experience, and for others it can be
overwhelming. So while not necessary, it would be great to have
another person (that you trust) to be there and guide you when you
first start trying this method.
Chapter Recap
 There are many different types of meditations you can do to suit

your lifestyle and your current situation
 Meditations come in all shapes and sizes, and for this course they
include:
o In motion meditation
o Spot meditation
o Micro-meditation
o General ‘maintenance’ meditation
o Deep meditation
 Having a person you trust guide you during a deep meditation is
ideal.
43
Chapter 5: Themed meditation MP3 audios
If you don’t have your own meditation music, aren’t comfortable with
silence yet, or just need a helping hand, I’ve created these meditation
themes to help you along your way.
They are all designed to get into that optimal meditative state as quickly
as possible with the maximum effect.
The Relaxer
I created this meditation audio to help release stress and anxiety. I
designed it to help you firstly relax, then regain control of yourself, and
move on.
This audio can rebalance your overall state and improve sleep quality.
 Click this link for the MP3 to automatically download.

https://www.dropbox.com/s/909mwq70z7kmzxr/The%20Relax
er%20%28General%29.mp3?dl=0
44
Fearful Thought Releaser
I’ve had people tell me they’re afraid to meditate because they don’t
want to deal with the thoughts that crop up in the silence. So, I created
this to specifically face and release fear-based thoughts, especially
around sadness and guilt.
This can assist to identify and heal the root causes for some emotional
issues; but it’s not a replacement for professional counselling and isn’t
medical advice.

https://www.dropbox.com/s/ohyxbdx7jw8jx2j/Fearful%20Thou
ght%20Releaser.mp3?dl=0
Depression Buster
While not a substitute for medical advice or professional counselling, I
wanted to provide an audio to help ‘catch’ – and possibly turn around –
those who are in the downward spiral of depression.
This meditation gives them a rewarding and easy way to look forward to
their future.

https://www.dropbox.com/s/0ntyprvocu2zhun/Depression%20
Buster.mp3?dl=0
Manifestation Creator
This audio was designed with self-improvement and the power of
attraction in mind. Its purpose is to knock out limiting beliefs so you
become open to abundance – be it in health, wealth or relationships.

https://www.dropbox.com/s/f2n9u4nugy3xjny/Manifestation%
20Creator.mp3?dl=0
45
Spiritual Evolver
I know first-hand how hard it can to find time to nurture our spiritual
selves. So I created this audio to help dive into the ‘pool’ of our inner-
selves and provide an environment that heightens our state of spiritual
awareness, awakening, and mindfulness.

https://www.dropbox.com/s/sid32147pzl4fm8/Spiritual%20Evo
lver.mp3?dl=0
Meditation Scripts
For those who want to record any of these meditations in your own voice,
as opposed to me – or speak them out in your meditation group – you
can access all the scripts (in PDF format) for the meditations here:
https://www.dropbox.com/sh/eh9bzib2ylv5vfj/AAByyFjKwXqNFc1zyW3
QbKpja?dl=0
46
Chapter 6: Additional supporting MP3 audios
There may be times when you don’t necessarily want to use or work with
the ‘themed’ meditation audios already provided.
Or you might want more variety in the meditations you use – for instance,
sometimes you might not want the voice guidance or may want a more
general type of meditation.
For these reasons I’m supplying you with a variety of my other meditation
audios! Between the themed meditation and these ones, you’ll have a
‘treasure trove’ of audios to pick from - enjoy!
Meditation Stress Relief

One of my most popular meditations –
it’s 5 minutes and right to the point!
 Click this link for the MP3 to

automatically download.
47
Divine Dusk at the Oasis - minimal guidance or not guided
The minimal guidance in this meditation is the same as the following
three, and is only present in the first few minutes. The remainder of the
audio makes one feel like you’re sitting out, perhaps on a cool evening,
on a beach or desert sands – connecting with the Divine.
 Click this link for the MP3 (no voice guidance) to automatically
download.
 Click this link for the MP3 (minimal voice guidance) to
Glorious Torrential Rain - minimal guidance or not guided

This is my second most popular meditation audio because, well, who
doesn’t just love the sound of rain!
It’s rhythmic and gentle sounds can really put you in a serene, relaxed
state – and symbolically ‘washes away’ concerns.
download.
Peaceful Lazy Summer Day - minimal guidance or not guided

This sweet audio makes me feel like I’m resting in a field on a sunny day,
embraced by tall grass, under the flittering shadows of butterflies, in
earshot of singing birds and a pasture of mooing cows.
It’s a throwback to innocence and simplicity.
download.
48
Restful Sleep - minimal guidance or not guided
I absolutely love this audio, which I actually initially created to help my
beautiful mother – who has a hard time sleeping sometimes.
It’s designed to envelope you into a safe and secure place and lulls you to
sleep.
download.
 Click this link for the MP (minimal voice guidance) to
49
Chapter 7: Additional tips
While you don’t necessarily need to know the following tid-bits to

effectively do your own meditations or guide others, the additional tips
provided here will help you understand some of the feelings you (or your
client) may experience – as well as enhance the meditative process.
Chakras
For those who don’t know Chakra is the Sanskrit word for "wheel", and
in this sense we’re talking about an energetic wheel. Chakras are meant
to turn as our energy moves through us, and if a blockage stops that flow,
illness or disease can start to develop.
We have seven main Chakras, with each one relating to a specific

location, function and colour.
Understanding where the Chakras are and what their basic functions are
will be helpful as your inner awareness blossoms through meditation. As
such, you may be able to locate the source of issues or understand more
behind why an area has become a concern.
50
If you’re keen to learn more about Chakras, you may be interested in my
Chakra Healing on Demand course.
51
Energy healing
Since everything we know of (including you and me) is made up of atoms
and atoms are energy – then we can easily conclude that we’re all energy
beings.
Add to that, the scientific Law of Conservation of Energy which states

“energy cannot be created nor destroyed, it can only change forms” with
the scientifically proven “Energy Field” that’s everywhere and connects
us all – this means that what we’re made of (energy) is always connected
and always in existence.
With that knowledge, then using energy to heal doesn’t just make sense,
it feels part and parcel of who we are.
As you already know, when you start meditating more regularly – your
mind, body and soul become more relaxed. As such, your energy starts
flowing more easily and somehow, things just start to become more
obvious than once before.
You may all the sudden start noticing the point in which someone starts
to get upset, even before they do; or perhaps you are able to perceive
the ‘energy in the room’ as you enter it. Then as you become more aware,
you will actually ‘spot’ obstacles further in advance and possibly avoid
issues or cut them short.
If this fascinates you, or is of interest to you, then you may want to

explore learning more about energy healing. Energy healing can enhance
meditation – and meditation can enhance energy healing, they naturally
go hand in hand.
You may be interested in my Online Reiki I, II + Master Course, which

explains energy healing using Reiki in more detail, as well as shows you
how to actually perform it on yourself and others.
52
Affirmations
For anyone who follows my blogs, you’ll know that I’m a huge proponent
for using affirmations – which are positive words or phrases we say to
ourselves – to help overcome obstacles we believe are in our way.
What others have said to us in our formative years, and what we have
said to ourselves since - be it out loud or internally – can really shape our
lives. If it didn’t, then the things you say to others and the things they say
to you, would never matter. But we both know, they definitely do.
When you get to a point in meditating, where focused breathing and

quiet mind becomes easy, then placing an affirmation into your
meditation session can do a world of wonders for you. The reason why is
because you’ve lowered the ‘frontal-lobe’ barrier, meaning your
judgemental brain is off its guard.
So this is the perfect time to drop in some enriching and rewarding

affirmations to help bolster your self-worth, your self-talk, and even assist
in forming the right mindset to achieve goals.
53
You may want to subscribe to my blog if this interests you, as I touch on
affirmations quite a bit. But for now, here are some links to a few of my
blog posts to get you started:
- Steps to help un-procrastinate yourself.

https://naturalhealer.com.au/2017/05/procrastination-holding-
you-back/
- What messages are you sending to create your perfect life?
https://naturalhealer.com.au/2016/12/create-your-perfect-life/
- A positive affirmation a day keeps the negative away.
https://naturalhealer.com.au/2014/11/positive-affirmation/
- Me, Myself, and I…who’s listening to your self-talk?
https://naturalhealer.com.au/2014/10/your-self-talk/
Chapter Recap
 Understanding Chakras will assist you in locating the source of

issues or understand why an area has become a concern
 Meditation can enhance the power of energy healing, and
understanding how to use energy healing can enrich meditation
 Affirmations (positive words we say to ourselves) can have a
significant effect on how we feel about ourselves and our lives
54
Chapter 8. Preparing to guide others
For those who would like to learn how to guide others to meditate – you’ll
find the process of being a meditation guide as extremely rewarding. As
you get better at doing it, you also benefit from the process.
But firstly, let’s talk about a few key components of guiding meditations.
The atmosphere
It goes without saying (but I’m going to say it anyway! ) that when
guiding others to meditate, the environment in which you do so is
paramount to how quickly and well the session will go.
If your client – or “meditatee” – isn’t comfortable for some reason, they’ll

have a hard time trusting the process and may not be able to get the full
benefit you want them to.
Here are some tips on how to ensure you’ll foster the right atmosphere
for an effective meditation session:
55
1. The right size room & spacing
a. Hold it in a room or space which is proportionate to the
number of people in the session.
b. Having a space that is cavernous, yet your only have a
handful of people – or if you’re trying to squeeze 20
people into a small bedroom, will disconnect the
environment from your purpose.
c. It’s ideal if each person has a couple of feet of space
between them, but aren’t too separated or distant.
2. Tissues & a glass of water

a. Your client won’t necessarily need or want the tissues or
water, but having them readily handy makes you a good
steward of this process.
b. Sometimes your meditatee may have some sort of
epiphany or emotional release, so having tissues nearby
will be useful.
c. Also, either during or after the session, their throats may
get a tickle or become dry, so ensuring everyone has a
glass or bottle of water at arm’s length will be beneficial.
3. Music & lighting

a. Playing soft music definitely helps set the mood for
meditation, as well as keeping the lighting dim (but not
too dark).
b. When combining these two together it’s like a directive
to one’s brain: relax.
4. Comfortable seating
a. Whether you’re providing actual chairs or cushions, it’s
important that you provide seating which is comfortable
for your client.
56
b. Keep in mind you’re asking them to sit still – quietly – for
a longer period of time than they’d normally do, so
ensuring the seating provided is comfortable will foster
relaxation.
c. Also note, some people will need back support while
others won’t – so having a few options available is a good
idea.
5. Tidiness & relevant decoration

a. Ensure the space is clean and tidy – and it can be a good
idea to decorate with visual ‘prompts’ to relax.
i. For example, a scenic photograph of mountains
or a lake, candles, or other relevant adornments.
b. Just try to avoid over-cluttering your space because,
remember, meditation is about clearing the mind – so if
the space is dirty or cluttered, it’s a visual contradiction
to your purpose so your clients may find it a challenge to
meditate well.
6. Quiet and secure

a. Naturally, it’s important that the space you’re meditating
in is also very quiet – so it’s not right next to your
children’s play room (while they’re playing in it) or not
adjoining a main thoroughfare or walkway.
b. If possible, it’s ideal that the space be somewhat
separated from other living areas – be that a door or
some other form of barrier or separation. This will help
evoke a feeling of security in your client.
c. Remember, if they’re about to close their eyes for a
significant period of time with you, they don’t want to
get a fright if someone walks by or behind them all the
sudden, or if they feel vulnerable because they won’t be
able to tell if someone’s entering or leaving the space.
57
With all of these factors considered, you’ll find that your meditation
space will naturally encourage your clients (and you!) to relax – which is
the exact type of mood you want them in for your session to be a success.
Being an anchor
One of the most important things about being a meditation guide is, what
I call, “being an anchor”.
To use an appropriate analogy, imagine a sweet little boat that just wants
to enjoy the sunshine, the quiet, and the waves; the boat wants to bob in
the water without having to be concerned about ‘floating off’ too far.
To allow this little boat to fully enjoy the process without worry, it needs
to be anchored within reach of the dock or shore. Your meditatee is the
boat, and you are that anchor.
Remember, when you ask others to let go of their thoughts, their “mental
grip” on what’s happening around them releases. When this happens, the
“meditatee” becomes less of themselves (their bodies) and more of their
consciousness (inner self).
58
And because consciousness isn’t something we can physically grip onto,
when you start to move away from the physical realm to a more ethereal
one, the meditatee will probably need help being able to ‘come back’ into
the physical space they started out in.
Being an anchor is about keeping a very soothing, soft voice – a

constant, reassuring sound that the meditatee can ‘hold on’ to, so to
speak.
Listen to any of the supplied meditations to hear how I speak, to get a

good idea and example of how I use my voice as an “anchor”.
Guiding but not controlling
When guiding a meditation, your aim is to give the meditatee a focus –

something for them to imagine or follow. By doing this effectively, you
not only help them quieten their thoughts, but you can potentially assist
them in opening doors towards their higher self and intuition.
What’s important though is to really embrace the word guide – and not
try to overpower or control the process. If the meditatee doesn’t look like
they’re following you, or perhaps they’ve fallen asleep, or you can tell
59
they’ve wandered off in their own reverie – let it be.
Let this process be their own, because that’s when and where they’ll get
the most benefit out of it.
All you should focus on is being that guiding ‘anchor’ for them throughout
the process and they’ll get exactly what they need to from your session.
General meditation script

It’s important that you guide your meditatees using words that naturally
flow from your lips, but it’s not always easy knowing where to start.
The following script is what I use to get people into a relaxed state (it’s
actually “The Relaxer” meditation script!), before guiding them towards
another purpose.
However, it can be used exactly as it is or you can change / adapt it as you

see fit:
1. Follow the sound of my voice

2. Close your eyes and relax
3. Slow down and deepen your breathing – breathe in, breathe out
4. Keep this steady rhythm of relaxed deep breaths
5. With each breath, you relax a little more
6. Focus on our breath – feel it fill your belly
7. As you exhale, any physical, mental and emotional tension gets
released with it
8. All that matters is this moment, this is your moment, your now,
right now
9. Breathing out tension
10. And relaxing deeper and deeper
11. As you breathe in, calm and relaxation showers your head
12. As you exhale, all the tightness from your head and neck
disappears
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13. The tension now releases from your shoulders and arms – you
feel them relax
14. The calm moves down your spine, embracing your back,
stomach and hips - they are all relaxed
15. This release is now removing tightness from your thighs and
calves
16. Even your feet and toes are relaxed now
17. You are embraced in ultimate peace
18. You feel as light as a feather
19. Your body feels free
20. You are free
21. Your awareness has become sharper, you can sense things more
keenly
22. Your energy is more vibrant, it feels bigger than the room you’re
in
23. Deeper and deeper calm overcomes you
24. You are relaxed
25. You are at peace
26. The next breath in fills your heart
27. Your heart radiates with loving energy
28. Your entire being emanates this love
29. The breath you breathe is now love
30. Deeper and deeper love shines from you
31. You are love
32. I’m going to become quiet now for a few moments
33. Stay relaxed and aware this peace and love around you. If your
mind wanders just re-focus on that loving breath of yours
34. (Softly) It’s time to come back now.
35. Focus on how your hands feel on your legs, and now, shift your
attention to how your feet feel against the floor
36. Take a few deep breaths and open your eyes.
Ensure to let everyone ‘awaken’ fully before turning off the music or
increasing the lighting.
61
Coming back
When I say “coming back”, I mean when your meditatee has to re-open
their eyes and start interacting with the ‘real world’ again. The good
stewardship of this part of a meditation session is also very important.
Why?
Because after 15, 30, or 60-minutes of mental peace – of relaxing into the
Universal consciousness – “coming back” to reality can be like squeezing
into a pair skinny jeans that are a size too small.
1. Coming back
With a slight change in the tone of your voice – say some variety
of instruction which gets your meditatee to feel their body again.
This is a very effective, yet gentle, way of getting them back into
the ‘real world’.
a. For example: “It’s time to come back now. I want you to
focus on how your hands feel on your legs, and now, shift
your attention to how your feet feel against the floor.”
62
2. Open eyes
Once you notice them shifting about a little bit (getting used to
their body senses again), you can instruct them to open their eyes
when they’re ready.
3. Discuss
Depending on the type of session you guided, your meditatee
may want to discuss what they experienced, saw, heard or felt.
This is oftentimes a really rewarding process, so if you’re open to

this – allow them to tell you about what happened. However,
unless you’re specifically trained in spiritual / metaphysical
interpretation – don’t try to guess what they went through.
Just allow them to try and interpret meanings themselves.
4. Cleanse & protect

After your meditatee has (or meditatees have) left, you may want
to go through a cleansing and protection of yourself and your
meditation area.
Remember, because we’re all energy – and your meditatee just

spread their energetic being far and wide for a while with you –
ensuring you don’t pick up any negativity as part of the process
is a good idea.
Here are a few basic steps on how to protect and cleanse after a
session:
a. Visualise an energetic ‘cord’ between you and your client
– then see a pair of scissors snipping that cord between
you;
63
b. Then visualise yourself being immersed and cleansed in
white light;
c. And lastly, be grateful that you are always safe and that
only positive & loving bonds will remain with you.
d. Optional: Use sage or a smudge stick to cleanse the area.
Chapter Recap
 Having the right atmosphere set up for a meditation group is

pivotal for maximum effect
 A meditation guide is like a verbal ‘anchor’ for their meditates
 It’s important to guide – not control – how a meditation
progresses
 Helping your clients gently “come back” from the meditation will
ensure all the benefit they gained isn’t lost in ‘returning to reality’
64
Chapter 9. Steps to guiding a session
Now that you’ve gone through all the preparation points to guide a
meditation (be it for one other person or a group), you’re now ready to
do a session!
Simply relax, and use the steps below to help you.
Guide your client or group

Don’t worry about getting these steps ‘nailed down’ exactly, if you make
a mistake – it’s fine! Just keep moving forward and the more you practice,
the more natural you’ll be in guiding others.
1. Prepare the space

Take your time in getting the atmosphere right for the number of
people you’ll be guiding.
2. Decide the music / theme and time duration

Deciding upon – and setting up – what music or theme and the
time duration beforehand is very important.
65
It’s a good idea to have the music already playing, perhaps even
“looped” (if not using a pre-recorded guided one), when people
start arriving, this will allow you to get into the meditation with
relative ease as the mood is firmly set.
a. Most guided meditations last between 30-minutes to 1-

hour.
b. Prepare your smart phone alarm or timer/clock with the
duration of the session (you may want to keep the alarm
silent though, as it’s your visual reminder – not the
meditatee’s – and don’t turn it on just yet).
3. Set the goal

Knowing the goal or goals for the session is helpful too. Generally
speaking, most people will just want it for mental relaxation – but
if you use ‘themed’ meditations, such as self-worth or emotional
release – then ensuring you guide with that goal in mind.
4. Welcome your clients

Always greet your meditatees with a smile and eye contact. If
there’s a gap between their arrival and the start of the session,
small talk about how their day has been or what their goals are
for the session is a great way to make them comfortable until
you’re ready to begin.
5. Start the session

a. Tell your clients to close their eyes and rest their hands
comfortably – preferably palms up – on their thighs or at
their side.
i. At this point, turn on your phone reminder or
visual timer/clock.
b. Before you start your guided component, to help them
relax their physical head (because we hold so much
66
tension there), tell them to relax their jaw – purposely
keep their teeth slightly apart. They can even open their
mouths slightly if they choose.
c. If anyone has trouble focusing on their breathing, tell
them to pretend there’s a balloon in their tummy that
they’re trying to blow up big when they inhale, and
totally deflate when they exhale. Do this nice and slowly,
at a comfort level that’s best for them.
6. Get them to relax their body

You can either use the script from the previous chapter for this –
or the shorter version below. Ideally you’d like the body
relaxation portion to last from 5 to 15 minutes in total, depending
on how long your meditate is going to go for (eg. if it’s a shorter
one of 30-minutes, 5 minutes of body relaxing is fine – but if
longer, you may want to stretch it to 10 or 15 minutes).
From there you can move into a more specific meditation. And
remember to be their anchor and guide them through the
following process:
a. Softly instruct them to breathe deeply and relax their
forehead, release the tension between their eyebrows.
b. Let their shoulders drop, and as they do – they realise
their head and neck have become more supple and
relaxed. Keep breathing deeply.
c. The tightness in their forearms and hands release and
start to become a little heavy at their sides.
d. Any tension in their back and lower back diminishes and
their entire mid-section feels completely free. Breathe
deeper and deeper.
e. The tightness in their thighs and calves unravels, and
they start sinking into their chair more.
67
f. By now, their body is free, relaxed and no longer
burdening them…
7. Add your theme / guide (optional)

Now insert any additional guided meditation material you may
have prepared (eg. a themed meditation).
8. Get them to come back

Once done, go through the Coming Back steps provided in the
previous chapter.
Side note: As the meditator, you won’t be able to go into that more
meditative state like your clients – however, the entire atmosphere and
process is highly beneficial to you, too! Why? Because you get to spend
up to an hour in a comforting, relaxed environment with good energy!
You’ve now successfully completed a guided meditation –

congratulations! As you practice and do more and more sessions, you’ll
be able to adapt and evolve your method to suit your style and your
clients.
FAQ: Guiding others
Should my meditatees be sitting upright or laying down?

My stance on physical positioning with meditation is 100% focused on the
person's comfort, which can be sitting in a chair, on the floor, or laying
down. If sitting down on the floor, just keep in mind that you’ll need to
consider having ample support options for those who need it, such as
matts or pillows.
In short though, if your clients are comfortable, they will relax. If they
relax, they will trust the process. If they trust, they will follow your voice
and guidance to get to where they need to go for that session.
68
What if my meditatees say I ‘guided’ too much? Did I do something
wrong?
If you find that some of your meditatees felt you spoke too much, the
chances are there was nothing wrong with the session! Those particular
meditatees probably just preferred less speaking or they’re more
experienced and didn't feel they needed that much guidance.
Remember, everyone will be at a different stage in their meditative
ability; some might need constant guidance to help them meditate, while
others just need a few words, then silence – and off they go.
It’s a good idea to let your attendees know what type of style of
meditation you'll be doing before you start. Advise them of whether it's
going to be a highly guided session (so you talk through most, helping
them visualize, helping their minds to stop chasing bananas) or whether
it's a minimally guided session (only a little talking at the start, then
silence, then helping guide them back at the end). This information
before you start will better set the right expectations for a wonderful
meditative journey for all!
How long should I ‘pause’ speaking to allow attendees to rest or

exploration on their own?
This will come down to how long your session is going to be and how
experienced your group is with meditation.
Let’s take a 30 minute session with newcomers to meditation as an

example. In this case, you may want to consider doing 2 short 'pauses'
with the first one being a little bit of a 'practice' pause – getting your
meditatees used to the meditation without you. At about the 10 minute
mark, pause for one minute before you resume. Then at the 20 minute
mark, let them 'explore' on their own for up to 5 minutes. Then bring
them back with your voice in the last few minutes as you near the 30
minute mark.
For those who are more experienced (in this same 30 minute example),
you can probably do one long pause around the 10 minute mark. Let
69
them drift off for 15 minutes. Then in the last 5 minutes, bring them back
with your voice to close the session.
In saying this, as you do more and more sessions, follow your intuition.
There may be times when you feel like it's better to pause for less time,
or for more time, or sooner or later in the session. Just remember that if
you’re relaxed and go with the flow of the calming energy you’re creating,
so will your meditatees!
Chapter Recap
 Following basic steps in guiding others to meditate is a great

idea, but if you make a mistake, it’s okay!
 Remember to set a visual reminder for you to close off a session
after the appropriate time has lapsed
 Guiding meditations are also beneficial to the guide, too!
70
Chapter 10. Thank you and certification
I truly hope you’ve enjoyed learning about meditation and are now
reaping the rewards of doing it yourself (or for others)! As I’m sure you
realise by now, meditations can be done at almost any time, and almost
anywhere – so there’s really no excuse not to benefit from them!
Taking care
I wanted to take moment to remind you that it’s so important that you
take care of yourself. As I’ve mentioned before, we’re dynamic creatures,
all with varying needs and issues.
This course and its meditations are here to help you feel better, enhance
your self-worth and maintain that amazing feeling for as long as possible
– but should not be considered medical advice or replacement of a
trained medical professional.
Listen to your intuition (that little feeling that tugs at your heart) – and if
you feel you need for outside or additional help with whatever the
situation is – please seek it!
71
Meditation Guide certification
If you’re keen to help others, then obtaining my Meditation Guide
certification is your next step!
If you aren’t already, simply enrol in my Learn to Meditate in Minutes

course and follow the appropriate lectures and steps for certification.
Thank You!
I cannot say it enough: thank you! It’s such an honour to be a part of this
beautiful process with you!
I trust you will come to enjoy meditating so much that you will begin to
do it more regularly – and with ease – and as that happens its benefits
will naturally flow to and through you all the time!
And one last thing - keep shining and big love to you!
72
Further Learning
If you’re keen to learn more about using Hand Mudras to enhance your
meditation practice, check out Melissa’s Energy Healing Hand Positions
course: https://naturalhealer.com.au/product/energy-healing-hand-
mudras-course/
Or perhaps you want to find out more about Chakras and how to heal
them! Learn more about Melissa’s Chakra Healing on Demand Course
with certification) here: https://naturalhealer.com.au/product/chakra-
healing-on-demand-course/
To see all of Melissa’s latest courses, visit:

https://naturalhealer.com.au/product-category/online-courses/
73
About the author
In the early 2000s, Melissa embarked on
a journey of self-discovery which lead to
a very rewarding and beautiful spiritual
awakening.
She has since mastered the healing arts

of massage, Reiki, and meditation;
sharpened her intuitive skills and
awareness; as well as created her own
‘spin’ on healing, which she refers to as
“loving energy healing” – you’ll often
see her hashtag it as #biglove!
Melissa is the proud Founder and lead

instructor of Natural Healer™ - a board certified, accredited school with
the American Association of Drugless Practitioners (AADP) and an
accredited institution with the International Natural Healers Association
(INHA) - a Usui Reiki Master Teacher (2014) and Practitioner, an
Accredited Training Provider (IAOT), CPE Provider and Full Member of the
MAA, President of the Natural Healer Society (NHS), Certified Meditation
Teacher (MSA), and Massage Therapist (DMA).
She is also an author, artist, podcaster, blogger, and speaker who loves
sharing easy, actionable ways for people to heal themselves and others.
Deeming herself as an ‘everyday’ person, Melissa enjoys spending time

with friends and family, loves a good laugh, adores animals, gets excited
about cooking creative vegetarian meals, and delights in sharing life
experiences with her husband Shawn.
Subscribe to Melissa’s Blog!

https://naturalhealer.com.au/blog
74
Ways to stay connected:
Apparel & Home Décor
https://naturalhealer.redbubble.com
Blog
https://naturalhealer.com.au/blog/
Facebook
https://www.facebook.com/naturalhealerau
Instagram
https://www.instagram.com/naturalhealerau/
iTunes
https://itunes.apple.com/au/podcast/natural-
healer/id1133780594?mt=2
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Copyright © 2019 Infinite Gratitude t/a Natural Healer

Cover design: Natural Healer.

When you look at our technological advancements – self parking cars,

And in many respects, you’d be right.

But at the same time, there is so much more demand on us and

We get this way because all we really want is to be us ourselves, but we

The pursuit for self-contentment, internal happiness, and peace within

Do we really need to meditate?

Irrespective of how tech

While you jog, you’re ingesting a podcast.

So what’s the solution?

At the start of the day, it’s empty

As your day progresses, the balloon (your mind) is pumped up with

You can imagine that at a certain

If you don’t take the time to stop

Take heed: if you snap easily at

Thankfully, the release is a simple approach which our ancestors have

By the end of this book, you’ll even be able to conduct meditation

Okay, I bet you’re ready to get started! So let’s get to it!

So what exactly is meditation? That’s a good question, because

To keep things simple, for me, meditation is the practice of quietening

There are numerous meditation styles and techniques to unclutter your

Transcendental versus Mindfulness Meditation

On the other hand, we have Mindfulness meditation, which is rooted in

The purpose of this is to allow acute awareness of every thought and

What am I teaching you?

I add the guided component to my meditations because our minds like to

Guided Meditations can be easily used by almost everybody and be

And believe it or not, the quietening of one’s thoughts can actually

For example, when I tend to my garden, it doesn’t take a level of

In short, meditation isn’t mystical or mysterious – it’s something you

And speaking of benefits, let’s talk about that now!

 Meditation is the practice of quietening one’s thoughts

But imagine if you never stopped – what would happen? You’d

That scenario is exactly what’s happening to our minds – the only

This mental anguish is oftentimes a solitary one because if we let it out,

 Relieve stress, which also reduces anxiety, which naturally

So if meditation has so many benefits, why isn’t everybody doing it?

Well, fancy that! Resting your mind is a good thing! ;)

In short, if you’re not doing some sort of mindful meditation – that’s

 Meditation is to your mind, what sleeping is for your body – rest

Where and how

If you choose to meditate on the floor, it’s ideal to do it cross-legged for

Just sit a kneeling position (you can use

Of course, you can sit on a chair, bench,

If you’re able to for sit for long, you can

Here’s a great tip on how to breathe properly for your meditation:

What to do with your hands

And I have three suggestions - use whichever feels most comfortable:

The Dhyani (Contemplation) Mudra

- Using both hands, lay them in

*Note, this is different to another popular meditation hand gesture

- Using both hands, place all the

The Gyan (Divine Connection) Mudra

- Touch the tip of your index

1. Focus on breathing slowly

So let’s dive into the details!

Step #1. Breathe slowly (stop the ‘Monkey Mind’)

Step #2. Keep your mind quiet (Going deeper)

Quietening your mind

Yes, that looks simple, but how do you really do this?

Be that at the beginning,