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Meditate Now
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Listen to Jeanie's Message (2 minutes) |
Format • Who Benefits • Topics • Testimonials • Registration
This MiniCourse is not designed to teach you to methods, although it does contain plenty of information that can be helpful to someone who has no experience. Instead, the purpose is to help those who know how to meditate to do what most people find to be the most difficult: making their practice regular.
If you wish to learn specific methods, you can find a teacher locally or I can teach you by phone. Various resources at this web site make this empowering practice more accessible to beginners who might otherwise be hesitant to explore it. A good beginning place is using processes led by an experienced guide.
MiniCourse & Ezine Format
For the first 21 days that you're enrolled, you receive one message each day — I call that the MiniCourse. After that, the mailings are weekly — I call that the Ezine. After you've been enrolled for 52 weeks, each weekly mailing is a quotation from someone famous. Some subscribers tell me that they don't open every message, but each one still serves as a reminder. You may, of course, unsubscribe at any time.
The MiniCourse & Ezine messages encourage and support you in developing a practice that is regular, natural, and satisfying. In the beginning of the MiniCourse, you'll identify an intention and a plan for a regular practice that works for you. You'll receive encouraging ideas, techniques, practical suggestions, and love. In addition, many ideas help you to talk more positively about your regular practice.
Included in this MiniCourse are videos with brief guided experiences and a nature slide show by Chris Scott. MP3 audio alternatives without the slide show are also available. On several days through the MiniCourse & Ezine, I provide audio commentaries to enhance your process. Subscribers often tell me that they sometimes miss or misunderstand an idea when they reading that they understand because I say it a little differently in the audio clip.
Everyone is different. You may find that you must go beyond the scope of these messages to achieve your goals, or perhaps you'll find that these tips, techniques, and encouraging words will guide you to get or stay on the path you want effortlessly. I've included many recommended resources for your further exploration during or after the course.
Why 21 Days?
I've chosen 21 days for the initial MiniCourse because it's generally accepted that it takes about 21 days to establish a new habit. Let me qualify that: it takes 21 days of practicing a new behavior to establish it as a habit. If you only think about it or talk about it, then the behavior does not become a habit, only an unfulfilled goal.
So, for 21 days (and beyond if you remain subscribed), you can have my energy with you for support and encouragement. I'll provide tips, suggestions, resources, and reminders. The rest is up to you. If you need someone to hit you over the head to make a change in your life, you'll have to look elsewhere. My approach is to encourage you to make the choices you want.
Any Experience Level Can Benefit
As part of the Day 1 message, you'll identify your intention and your starting place. The key is to make the MiniCourse work for you, regardless of your prior experience. You will benefit according to your needs, wants, and willing ness to practice regularly.
If you are New or Inexperienced ... |
| If you have meditated some or if you are an occasional meditator ... the MiniCourse will help you to strengthen your practice so that it's more regular than it is now. This course is especially designed for you. As your practice becomes more and more regular, especially if you can take time each day, you will likely notice greater mental clarity and general well being. |
If you are very experienced, |
Topics and Sending Schedule
In addition to the following sending schedule, I occasionally send a message to all subscribers, regardless of where you are in the process. The subject line will begin with "Meditate Now" and specify the topic further. I send, at most, one extra message a month.
| Subjects Covered | Days / Weeks |
| Welcome Message | When registering |
| Meditation, Intention, Commitment (Link to Audio Message*) | Day 1 |
| Encouraging Meditation, Intention, Commitment | Days 2, 3 |
| Attention to Your Breath (Link to Audio Message*) | Day 4 |
| Encouraging Attention to Your Breath | Days 5, 6 |
| Different Meditation Methods (Link to Audio Message*) | Day 7 |
| Encouraging Different Methods | Days 8, 9, 10 |
| Guided Meditation (Link to Audio Message*) | Day 11 |
| Encouraging Guided Meditation | Days 12, 13 |
| Relaxation for Balance (Link to Audio Message*) | Day 14 |
| Encouraging Relaxation for Balance | Days 15, 16, 17 |
| Kindness, Appreciation, Harmony (Link to Audio Message*) | Day 18 |
| Encouraging Kindness, Appreciation, Harmony | Days 19, 20 |
| Benefits of Regular Practice; Next Steps (Link to Audio Message*) | Day 21 |
| Additional Information and Encouragement | Every 7 Days |
| Quotations by Famous People | After 52 Weeks |
| * I've recorded a brief audio message on this day to supplement the ideas in this message. Rather than just reading the email message to you, I've included related thoughts to enhance your understanding. Many people benefit by a combination of approaches. |
Comments from Some of Our Subscribers . . .
"I am already feeling the benefits. I am more relaxed. What stress I encounter during the day is easier to manage. Most importantly I am back to doing something I truly enjoy and the little nagging voice that kept saying "go meditate" has been silenced. "Another benefit, my morning blood pressure readings are slowly going down (My Doctor loves it)."
"I really benefited from the Meditate Now: 21 Days to Meditate Regularly. I had wanted to meditate more frequently but had difficulty keeping my commitment. It was like many goals in life. We want to do it but the demands of life can get in the way and we continue to postpone the items on our "to-do" list that are about benefiting ourselves. "This was a gentle reminder each day to honor my commitment to myself. It also prompted me to pause and take the time to breath deeply and focus on how I was feeling at that moment thus increasing my self awareness. "Since I know you, I could hear you reading the words to me and as always just the sound of your voice calms me at a deep level. Thanks you for offering this and for your generosity."
"Jeanie, thank you for letting me be one of the first ones to enroll in this course. I just finished. As a long time meditator, I evaluate the course with a lot of experience behind me. It is outstanding. I learned a lot. I think you are focusing on the right things: helping people to be regular in their practice. I feel more whole when I meditate, like feeling clean after a morning shower. Thank you so much for the expanded awareness in my meditation."
"Hi Jeanie. Thank you very much for your MiniCourse. I was practicing meditation for some months now but your course helped me to clear a lot of doubts whether I was doing it 'correctly'. You stated that 18 minutes may be spent in getting into meditation, only a few seconds in meditation, and 2 minutes to get back, and that those few seconds in between are worth the while. Oh! that helped me a great deal as not going into meditation at once used to discourage me a lot. What kept me going was that I knew I had to practice a lot. Now I am more relaxed and at times I find I can go almost immediately. I also 'watch' the thoughts that surface and know that they are just the 'center' releasing them. Let peace and joy keep flowing so that that many more may benefit from this great service that you render to humankind. Thank you again."
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"As someone who loves tranquility but doesn't come to it naturally, your messages were the perfect gentle reminder that in order to perform at my best, I need to take good care of myself every day - and the best way to start the day is by meditating. I am a meditating wanna-be ... constantly intending to do it, but not always confident about my process or success.
"I have just finished the 21 day MiniCourse. Wow, it is so much more than a 'Mini' Course. I really was just expecting a quick reminder to meditate each day. I found myself reading every word. You have great wisdom, Jeanie. I appreciate all that you offer. I'm continuing to follow up on the recommended resources. Here's the best news: I went from almost zero to now meditating every day for 21 days and counting. I was feeling good when I started, but I feel better and sleep better than I have in a very long time."
"Jeanie Marshall has created a wonderful online course designed to help people to make meditation regular and to explore this powerful modality. Her approach is supportive, comprehensive, and easy to follow. She introduces her students to the subject via clear written instructions that explore the ins and outs and guides them through a daily exploration. Augmented by audio recordings, her course allows students to be guided into relaxation seamlessly -- and Jeanie's voice is so soothing and a laudable gift in itself. I would whole-heartedly recommend Jeanie's course to anyone wanting to explore or improve upon their own meditation. This is a course to take advantage of!"
"The Meditate Now Course helped me approach my meditation more formally while assuring me that it wasn't necessary - that however I find the time, space, and attitude to meditate is perfectly fine. The point is to free your mind, forget the clutter, and relax; you're in a great place to expand your consciousness."
"When I signed up for Meditate Now, I didn't know what to expect. I just knew that I wanted to meditate more regularly. I was delighted to discover that this course is so much more than just a daily reminder. As it progressed, I began to look forward to Jeanie’s emails every day… and at the same time, I enjoyed my own meditation time more. Jeanie offers gentle personal insights which nudged away at my self-created barriers to meditation. She also generously shares her resources. Through the process, I was able to discover the approach that works for me. If you’re interested in developing a regular meditation practice, subscribe now! I highly and heartily recommend Meditate Now."
"Just a quick note to say thank you for your 21 Days to Meditate Regularly Program. course. Not only was it enjoyable, but very helpful. I am not new to meditation by any means but over the last few years I had let my practice slip from daily to only once or twice a month. Your course and encouragement has gotten me back to daily meditation.Please Join us!
Before you register, please respect the following request . . . Every message that is sent to you has an unsubscribe link on the bottom of the message. Please use that when you're ready to leave the list. We go to great expense to offer this MiniCourse & Ezine at no expense to you. Please do not hit the "Spam" button when you're complete — remember the only way you can be subscribed to the MiniCourse is if you request it and then confirm your subscription.
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Guided Meditations by Jeanie Marshall
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This Page Offers a Free MiniCourse to help you to Meditate Regularly
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