Guided Meditation Recordings by Rosie

Select your meditation based on how long you'd like to practice:

14 Minute Guided Meditation (Audio) - Click here to listen

35 Minute Guided Meditation (Audio) - Click here to listen

Listen online or they can be downloaded. (No opt-in required.)

Today marks my family’s and my ​third week being voluntarily sheltered-at-home. We have enjoyed long daily walks with the dogs and sitting outside with cul-de-sac friends and neighbors while following guidelines for appropriate social distancing. We are playing a lot of cards, watching a lot of videos, and keeping our brains active, informed, and entertained.

And for me, personally, daily meditation and yoga are key to my sanity, happiness, and ability to weather this storm. In fact, I am experiencing a reliance on my practice ​more than during ​normal times. I may be able to inspire you to have meditation as a tool upon which you can rely, for personal benefits, that I will also explain.

If you or a family member, friend, or neighbor has been touched by the coronavirus, please know that you and they are being included in my prayers. We are all in this together.

I am writing to you to encourage you to keep up anything you might call your spiritual practices. I am profoundly grateful for the fact that meditation and yoga have been in my life since the tender age of nineteen. If you resonate with my suggestions, but your practices look different than the ones upon which I rely, please know that is as it should be. For example, as a singer, Mark, my husband, gets his soul nourishment from singing the way I do from meditation.

​An Invitation to Meditation

Borrowing from my decades of experience, having meditated during good times and more challenging ones, I am aware of how valuable a tool meditation is. What do I mean by this?

  • ​​Sitting quietly, with nothing to do other than breathe, relax, and allow your mind to settle, literally allows you to take a break. Whatever you may be dealing with will continue, but those precious moments can provide much-needed relief. Therefore, I consider my meditation time as a gift to myself and suggest that you do as well.
    It is as a result from this break that I can face obstacles and challenges feeling refreshed. Can you feel that you might need a break? If so, you understand what I am describing.

Buddha was asked what he got from meditation. He replied, "Nothing." 

He continued, "However, let me tell you what I lost. Anxiety, anger, depression, insecurity, fear of old age, and death."

  • ​Meditation allows you to adjust your perceptions in a helpful way. Because of the quiet relaxation zone you create on the inside of you, how you view and respond to things happening on the outside of you is altered.
    For example, if I am feeling anxious about my 93-year-old mother’s health, I can become more clear-headed about this situation following my morning meditation. By virtue of practicing on a regular basis, what I perceived as overwhelmingly stressful before, now appears more manageable. I can respond proactively to what is happening, rather than reacting and feeling incapable of taking positive steps.
  • ​​Speaking of emotions, meditation is a very effective way for helping to soothe our emotions. We practice “letting go” and we practice “just being with” when we sit quietly​. ​This includes our emotions. The result is greater calm plus relief from the grip of feelings that can seem overwhelming.
    Although judgement is not an emotion per se, still we practice releasing judgements when we meditate. As a result, you can enjoy and appreciate feeling less “judgy” and more accepting. During meditation we practice being okay with whatever comes into our experience.

    This morning I could feel myself resisting something that ​was happening and that ​was beyond my control. I told myself literally, "Rosie, practice being okay with this." Honestly, this helped me feel calmer.
  • ​What happens in meditation does not stay in meditation. This means that some of the letting go, physical relaxation, and quieting of the mind can effortlessly spill into our normal waking consciousness, during times of the day when we are not sitting to meditate.
    This is surprisingly empowering. Imagine sitting down, watching the news, and freaking out. Now you remember to breathe and to release tension in your body. Who says you must feel awful just because the news is so shocking? You can learn not to have your emotions hijacked by situations around you, while feeling more in control of your own inner state.

​​Why Do We Call it Practice?

The word practice is sacred to me. I’ve been practicing meditation for forty-eight years. You’d think I’d be pretty good by now, right? Well, yes and no. My experience varies. Some days I welcome and am grateful for utter peace and serenity that floods my consciousness. During other times while sitting, the distractions inside my own head are more dominant. There are times when ​its more difficult to ​release feelings of despair and overwhelment. This is why I chose to write this for you during the pandemic.

Once we call this our practice, we set ourselves up for a “can’t screw up”. The simple act of allowing our experience during meditation to be what it is, explains why sitting to meditate is different than, for example, sitting to create a shopping list. It is built-in to this idea that we are practicing allowing our thoughts to lower in volume and intensity; we allow our bodies to release tension and to relax, and we allow our breath to fill us up.

To whatever degree we do this "successfully" matters not. That is the point and why meditation has its own reward. I admit that a sublime experience is pleasing beyond measure. However, I have learned that following a meditation in which quietness was more elusive, what serves best is to accept that experience as being part of the whole landscape of my practice.

It is this act of not judging that can find its way into our daily activities. Can you see how useful it is to accept your meditation experience without deeming it a success or failure? Where else in your life do you see an opportunity to “just be with” what is happening? How freeing for each of us to have more of those experiences, and fewer ones where our response is to be uncomfortably or painfully not okay with what is happening.

We will probably always have judgements and feelings of major resistance and not being okay with what is happening. At least I can speak for myself. With meditation, we can take the edge off some of those experiences, transforming them into times when we feel peace and calm.

Emotion is Energy in Motion

​Let's look more deeply into the soothing of emotions during meditation. Perhaps you can relate to the experience of not wanting to feel so-called negative emotions. This desire not to feel what you are feeling can produce internal resistance and leave you ​with ​greater​discomfort. Anger, frustration, sadness, rage, disappointment, despair, fear, and loneliness are examples of emotions that we might not want to feel.

While meditating, we notice that emotions come… and they go. It’s like thoughts in our heads or tension in our bodies. Both happen, and both quietly get released. This is unlike trying not to feel something while not meditating. While meditating, we do something different than trying to make an unwanted emotion go away.

​While I am writing this, my phone sent a shrill warning from our local county health department. The announcement is about the deaths locally having increased eight-fold over the last two weeks. As a result, the guidelines for "shelter-in-place" are now mandates. I felt the shock through my body. Because of everything I am sharing with you here, I knew to breathe into the terror I felt. It is not a pretty picture to imagine stress like this going unattended. We must take care of ourselves.

​Our emotional bodies are soothed while we meditate. If you have ever felt the grip of despair during this pandemic and economic crisis, you know what I mean. While meditating, in our earnest willingness to practice letting go, we observe that our emotions are fluid. We are not trapped by them.

A specific result that I have observed is that this despair can melt into feeling at peace. Being afraid can dissolve into trust. Feeling utterly overwhelmed can fade into a pervasive sense of well-being. Not feeling stuck with my emotions – noticing that my emotions are fluid – has been an on-going lifesaver for me.

You Are Not Bad at This

Meditation during the time of coronavirus is both challenge and a blessing. Yes, it can seem that nothing happens even though you have good intentions to relax physically and mentally. As you will learn during either of my little guided meditations below, you may have the most to gain as a newbie. Whether you experience being one with the universe, your mind filled with sublime silence, crowded thoughts in your ​mind, or you notice only the tiniest of slivers between the thoughts in your head, the value is the same.

Rule number one is to meet yourself where you are and take it from there. Remember that word practice? You get better at this, as you would anything new you are learning.

The minuscule downward shift of volume in your head counts toward the value you derive. When you notice – perhaps for the first time while practicing – that even the noise in your head does not mean that you fail, you are well on your way.

I urge you to practice until you have your very own experience of this. Being present with your thoughts, even when you intend to quiet your mind, is your meditation that day. The simplicity to this is easy to overlook, which is why I am pointing it out to you.

The goal of meditation is not to control your thoughts or your emotions.

And it is a lovely time to release the control that your thoughts and emotions have over you. 

What are the Best Times to Meditate?

Although there are no bad or wrong times to meditate, I can suggest a couple of times that have worked for me and many others. You need not adhere to these options if you discover a time that works better for you.

For me, the benefit of starting the day with my meditation gives me the feeling of clearing the slate before I get involved with other activities. My routine is to wake up, cuddle with my husband, and remind him that I love him. Then, I notice that I am well-rested. ​Next, I go to the bathroom to wash my face, brush my teeth, and ​pee. This is ​ample for me to feel awake enough so that I do not fall asleep while meditating.

During our shelter-in-home, more of us are not leaving the house for work and social activities. ​If your schedule has been thrown topsy-turvy, you might discover that taking a meditation break during the day is ideal for you. I often take the time in the later afternoon, before our evening begins to do yoga stretching and strengthening exercises, plus breathing meditation. If you try this, it is useful to realize that you are making a separation between your day and evening. This is another excellent time to ​refresh the slate.

Breathing/relaxation/quieting our minds works great when your head is on the pillow. I rely on this if I have awoken in the middle of the night and want to sooth myself back to sleep. In general, if you attempt to meditate while lying supine (face up), you ​might be more inclined to drift to sleep. When you are in bed, this is what you want.

The difference between meditating and falling asleep while meditating is the degree of awareness and mindfulness with which you are engaged. You might get some necessary sleep if you do fall asleep, so do not despair if this happens. This is why I suggest sitting to meditate at times other than when you are going to bed at night.

​Except for when I am in bed at night, I prefer to meditate sitting. Finding a place where you can be comfortable, having a blanket or a shawl nearby in case you feel chilly, and some support for your back help you to settle in to your meditation. I do not drop my head back, but find I am more alert with my head and neck relaxed, on top of my body. I am comfortable with my legs crossed, and my hands resting palms up on my thighs. ​ Sitting in a chair works better for you,​ which you can observe through experimenting.

What are the Best Types of Meditation?

Meditation comes in countless forms. I am suggesting here something that is simple and easy to learn. In the guided meditations below, our focus is simply to relax our physical bodies, to be more aware of our breathing, and to find quiet slivers between the thoughts in our minds.

I meditated with a mantra for a very long time, given that this was the firsts form of meditation I learned as a teenager. You can learn more about Transcendental Meditation and how to repeat a mantra. You can give yourself a mantra with or without professional training. Repeating OM works well.

You can adjust your point of attention when you meditate to focus on gratitude, forgiveness, love, healing, and a variety of visualizations. I practice consistently breathing into any of my body parts where I have had challenges, in particular my right knee and right shoulder. Sending a breath infused with healing energy for ourselves or for someone else is a lovely way to practice.

Guided Meditations

The two meditations I have prepared for you are designed for you to feel supported and guided. The shorter audio recording is about fifteen minutes. The longer one lasts for about 35 minutes.

Guided Meditation Recordings by Rosie

Select your meditation based on how long you'd like to practice:

14 Minute Guided Meditation (Audio) - Click here to listen

35 Minute Guided Meditation (Audio) - Click here to listen

Listen online or they can be downloaded. (No opt-in required.)

We are all in this difficult and challenging time together. If you accept my invitation to breathe, relax, and let go mentally, we will be that much closer for having connected. Your meditation and breathing time is a gift you give yourself. You deserve an experience of peace right in the middle of these remarkably tricky times.


Talk with Rosie

Rosie Bank Health Coach

At this point, you might be curious as to how Rosie can help you reach your personal transformation goals. Perhaps you would prefer one-on-one support while learning to meditate.

Click on the button below to set up a 15 minute, no cost, no obligation session with Rosie.

During your complimentary session, Rosie will talk with you to figure out how she can best help you.