Meditation Oasis

Time = 10:11. Use this meditation to relieve stress, especially when it is affecting your stomach or bowels. So many of us feel the effects of stress in our gut. Any of our guided meditations can help reduce stress, but this latest podcast episode goes straight to the belly. It's designed to direct relaxation and relief to where it's most needed.

Time = 9:22. In this time of anxiety and stress, our Self-Soothing for Coronavirus Pandemic guided meditation can help you learn to soothe yourself. In this time of social isolation, it can help you learn to be your own best friend. The meditation gently guides you to hold your feelings and yourself with tenderness and compassion.

Time = 19:46. Use this longest version of Embrace Effortlessness & Ease whenever you can to further develop the habit of effortlessness. There is more silence throughout the meditation allowing you to go deeper and become more self-sufficient.

Time = 10:00. This second of a series of 3 meditations, is a longer version which will allow you to go deeper into the experience of effortlessness and ease and develop a habit of effortlessness in meditation.  

First of a series of 3 meditations. The essence of meditation is effortlessness. This guided meditation is designed to help you experience greater ease in meditation. You will learn to let go of effort when it comes up so that you can flow easily with whatever you experience.

Time = 12:17. Learn to relax when anxious with this simple, soothing meditation. Belly Breathing is an especially relaxing and grounding practice than you can learn and do on your own. Our gift to you from our At Ease — Anxiety & Worry Relief app.

Time = 15:52. Let this simple Autogenic Relaxation technique help you relax. This version does not have words to guide you out of meditation, so it is ideal for relaxing into sleep. Our gift to you from our iSleep Easy app.

Time = 18:04 (4 min of voice guidance with music continuing for 14 more mins) A brief meditation to help you reset and fall back to sleep when you awaken in the middle of the night. Useful when your emotions and thoughts are running wild. Calming and reassuring.

Time =  24:10 Relax completely and release tension from every part of the body. Can be used anytime of day or when you are ready for sleep. Remember relaxation is not something you can "do". It's a letting go of doing. Let this meditation help you to let go.

Time = 17:44 This meditation helps you to be fully present to all of the experiences you have while walking -- what you experience within yourself and in the world around you.

Time = 10:38 (with music) Find a calm and centered place when anxiety has been triggered by a stressful situation.

Time = 20:24 (voice only) Enjoy this beautiful, reflective meditation to find perspective, balance and peace in the midst of change.

Time = 21:42 (voice only) Experience and celebrate life's gifts and plant the seed of your deepest desire going forward. An opportunity for gratitude and remembering what really matters.

Time = 17:50 — (voice only): Experience stillness in the midst of busyness. Find the quiet, still center in your own awareness.  

Time = 20 min (no music) This meditation will be especially helpful when you feel scattered and ungrounded. It will help you relax deeply, becoming centered and calm.

Time = 18:16 (last 5 mins music only) Enjoy this meditation to fall asleep more quickly and sleep more soundly. (A gift from our iSleep Easy app.)

Time = 8:54 (no music) A reflective meditation inviting relaxation into the changes of life.

Time = 20:19 (no music) Every moment is new and different. Open to the energy of life, allowing it to renew your body, mind and spirit. Use this meditation when you want to feel refreshed.

Time = 19:50 (last 5 mins. music only) Loneliness can be a doorway to deeper connection with yourself and others. Go deep into the feeling of loneliness to find that connection.

Time = 24:52 (last 6 mins. music only) This meditation is designed to help you visualize a healthy body. It focuses on the heart, lungs, circulation and digestion, all of which give the body energy and nourishment for health and healing. Read the Show Comments and Tips for more about this meditation.

Time = 18:27 This meditation for pregnant women will help you to relax and tune into your baby, strengthening your connection. Fathers to be can also listen to this meditation by adapting it to connect to the baby inside the mother. Read the Show Comments and Tips for more about this meditation.

Time = 19:30 Recorded live with our guided meditation group, this meditation is meant to strengthen and develop your capacity for compassion. It is not just about compassion for others, but also for yourself. Read the Show Comments and Tips for more about this meditation.

Time = 3:50 Use this meditation to open a meeting. It will help clear your mind and be more present. Use it alone or in a group. Read the Show Comments and Tips for more about this meditation.

Time = 25:45 This meditation is designed to increase mind-body coordination and mental and physical balance.

Time = 14:20 (last 4 mins music only) This meditation is designed to help you relax into the flow of life. It helps to calm the agitation and restlessness of impatience. Read the Show Comments and Tips for more about this meditation.

Time = 15:30 (last 8 mins music only) Simple phrases to help children relax at bedtime, including a guided visualization to create a Make Believe Sleep Friend. Read the Show Comments and Tips for more about this meditation.

Time = 13:17 This meditation allows you to relax into anger, thus allowing it to flow through and resolve. Read the Show Comments and Tips for more about this meditation.

Time = 7:08 The subtle instructions of this meditation point you to the experience of the "here and now". Read the Show Comments and Tips for more about this meditation.

Time = 24:30 (last 10 min music only) This meditation guides you beyond thought and emotions to a place of inner knowing. Helpful for making decisions and finding clarity. Use it to develop your intuition.

Time = 10:10 This brief meditation helps you to relax deeply and let go of tension, even when you have just a few minutes to spare. An ideal break from work or studies!

(Time = 28:28) This meditation uses visualization to help you open your heart, relax into all the feelings it contains, find the vibration of love, radiate it and connect with those you love.

Time 19:34 (last 5 min music only) This meditation uses visualization to help you to wake up and energize your body for the day. Be playful and creative with the visualization process, doing what works for you.

Time = 19:07 (last 5 min music only) Meditation to focus and steady the mind.

Time = 25:57 This meditation allows you to drop into a deeper level of awareness to experience the source of creativity, intelligence, healing.

Time = 22:57 (last 9 min music only) This meditation does more than simply help you relax. It helps to dissolve stress at a deep level. It is particularly useful when you are feeling pressured.

Time = 25:24 Use this meditation to relax into the flow of life and living. Mary gently guides to "let it be" and let yourself be...

Time = 13:32 Use this guided meditation to get your creativity flowing. Good for artists, writers, musicians or anyone who wants to be more creative.

Time = 18:59 Tap into your intuition for self-healing with this relaxing meditation.

Time = 24:05 (last 10 min music alone) Especially useful when you are tired, this meditation will help you to gain a deep rest.

Time = 21:45 (last 8 min music only) This meditation is designed to help you feel supported in your grief.

Time = 17:45 (last 5 min music only) You can experience peace even during challenging times. Listen to this meditation to discover peace within, especially when you are experiencing tension or conflict in life.

Time = 26:36 (last 10 min music only) Connect with and embrace your "inner child". Use this meditation to explore your inner life -- what you need, what needs healing and what wants to be felt and expressed.

Time = 13:34 Use this meditation when you are having difficulty living with change. It's designed to help you move through it more easily -- to let go of resistance, relax into your reactions to change, and discover that which never changes.

Time = 17:07 Mary comments on a listener's email -- how to listen to listen to these meditations. Listen for insights on how to meditate and enhance your experience.

This meditation is designed to help develop trust in life as it is unfolding moment to moment. It is not about trust in somebody or something -- it's about a basic trust in life and in oneself.

Mary talks about meditation and the Meditation Oasis podcast. Meditation Oasis is about you and your experience; meditations in daily activity; an expanded definition of meditation and more... Visit us at www.meditationoasis.com or meditationoasis.wordpress.com and let us know what meditation is to you!

When we drop our resistance to life and stop trying to manipulate our experience, what is discovered is love. It's the love that vibrates at the very core of our existence. If you are new to meditation, you might want to try Episode 1, 3 or 5 first (Deep Relaxation, the Breath Awareness Meditation, or Simply Being) first. You can visit us at www.meditationoasis.com or at our blog at meditationoasis.wordpress.com. We welcome questions and comments!

Gratitude is the highest, most fulfilling emotion we can have. This meditation sets the stage for the experience of gratitude. You can visit at www.meditationoasis.com or at our blog at meditationoasis.wordpress.com. We welcome questions and comments!

Strengthening our connection with the earth and nature nourishes body, mind and spirit. This meditation brings much of the benefit of time spent in nature to us wherever we are. Visit meditationoasis.com for suggestions on how to meditate in nature.

This meditation is designed to enhance your experience of "aliveness" and help you enjoy the fulfillment of simply being alive. If you are new to our meditations, you might want to try some of our others before using this one. You can email us your questions and comments at www.meditationoasis.com or at our blog at meditationoasis.wordpress.com.