Meditation – the Source of Inner Security

This is a set of guided meditation practices.

It is one of a selection on this site that we can discover and take up regularly if we wish to.

It is recommended that we choose a set of practices and stay with them for a given time. More on how and why to practice meditation regularly.

This set was given and streamed live in Spring 2020, and may be specially helpful in challenging times.

There are two versions:
– the full session including an introduction and guidance on each practice. It is warmly recommend to watch this one at least once in order to benefit most from the practices.
– a shortened version with the practices which could be followed repeatedly as a way of doing our own regular meditation.


This is the full session (42 minutes). Watching this at least once will help us gain most from the practices.


This is the edited version (22 minutes). A good way of doing our daily meditation would be to simply follow this recording.


You may like to read more about learning to meditate and taking up regular practice.

If you have any thoughts or questions about the practices, you are welcome to be in contact.


Summary of the Practices

1. Inner preparation

Approach the meditation with respect and calmness, feeling the presence of the Reality beyond thoughts, within and around us. [About one minute]
More on the preparation for meditation

2. Breathing practice

Breathe consciously, slowly, deeply.
If possible, breathe through the nose.
Keep the in-breath and the out-breath the same length.
When this rhythmic breathing is established, on the in-breath, say to yourself the word ‘here’, and on the out-breath ‘now’.
[Five minutes]

3. Freedom from Thoughts

Sit quiet. Continue with the conscious breathing.
Then just calmly watch your mind. Give the mind free scope and allow whatever thoughts come up to appear.
But, don’t let yourself be absorbed by any of the thoughts.
Instead, say to each thought: ‘not now, not needed now’.
And continue to be the calm observer of the mind.
[Five minutes]

4. Meditation on a text


Repeat the text to yourself a few times until you have the main idea in focus, then try to keep your attention on that.
If the mind wanders off, when you become aware of this, calmly go back to the text and its meaning.
Absorb your attention in the great truth expressed in the text.
[Six minutes.]
More about meditating on a text

5. Closing offering
Extend thoughts of unconditional goodwill to all. [One minute]


More recordings of meditation practices are here.