Effortless Meditation

Name: Effortless Meditation
Rating: 4.7 (3 reviews)

Discover easy and powerful secrets to begin or deepen any meditation practice with the help of an experienced teacher.

Created byTammy Lawrence-Cymbalisty

Last updated 10/2025

English

English [Auto],

What you'll learn

Learn to Meditate
Show up more completely in the now
Release Physical tensions
Breathing exercises to promote inner peace, healing and calm
Boost your health and wellness, lower cortisol levels
Great for stress relief!
Promotes a good night's sleep!
Learn how energy moves through your body
Chakra balancing
May learn how to get answers/solutions to your largest challenges
Learn a loving kindness meditation

Course content

5 sections • 28 lectures • 1h 24m total length

Introduction0:57
Welcome to how to Meditate. Learn a few of the proven scientific benefits of meditation to promote physical healing, relaxation and a sense of ease.
Practice Without Judgement1:13
Positive and negative meditation practices. Is there such a thing?
Staying Present1:26
A proven way to stay grounded in the moment.
Flight Fight or Freeze Response2:24
The body's natural response of fight, flight or freeze.
What meditation is not1:04
All too often some believe that meditation is an blank and empty mind space. This lecture explains this is not the case.
Best Times to Meditate1:00
Often asked by students when the best meditation times are: am or pm?

Following the breath4:54
A very relaxing meditation technique to help you relax, release stress &/or tension with the breath as the primary focus. This one is great to help you fall asleep!

Time required: 5 - 20 mins.

Music:

"Healing" Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0

http://creativecommons.org/licenses/by/3.0/
Breathing Meditation1:00
A guided meditation on the breath.

Time required: 3 - 15 minutes
Alternate Nostril - Nadi Shodhana2:00
Alternate Nostril breathing balances the left and right hemispheres of the brain. It has the potential to relax the physical and mental bodies within a few nostril presses.

Time required: 3-5 minutes to start (can be built up to a much longer practice)
Guided Affirmation on the breath2:01
Three affirmations to help you live more completely in the present moment.

They can be used anytime of the day not simply during a meditation practice.

You can take as long as you wish to practice this meditation with whatever your allotment of time may be.

Time required: 2-30 minutes or more

Music:

"Teller of the Tales" Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0

http://creativecommons.org/licenses/by/3.0/

Everyone Can Visualize1:22
Everyone has the ability to visualize. Your experience may be totally different than another. This experience will show you how you visualize.
Your body as a robot2:15
The body listens to and will respond to every word you say.

Knowing this, what inner landscape or thoughts will you be willing to change?
Lemon Cutting2:59
An example and guided visualization to teach you the body is listening to your thoughts.

Music:

"Heart of Nowhere" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/
Release the energy of others2:08
Use this simple moving meditation technique daily to restore your energy and release anyone's "stuff" you may be holding onto.

Time required: 5-20 minutes
The Inner Smile8:55
One of the most well-known of Taoist practices is the "Inner Smile". In this meditation we smile inwardly to each of the major organs of our body. This is an ancient healing practice.

Time required: 5-30 minutes

Music:

"Healing" Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0
Metta or Loving Kindness Meditation12:00
Metta or Loving Kindness Meditation will allow to you connect with your heart space and send these energies into your world. It is a fantastic way to share the energy from your heart space.

Time required: 5-20 minutes

PS. Below is a .pdf I created for you to download & print! Enjoy

Music:

"Silver Blue Light" Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0
Introduction to the Chakras1:49
Chakra Balancing5:52
Cleanse the Chakra system and come to a more balanced state energetically.

Chakra balancing can be done every day or whenever you are feeling "off".

Background music:

"Silver Blue Light" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/
Fire Side Chat Guided Meditation11:21
Let's relax now and sit by a fire with a group of your guides who may help you come up with a solution to any problem. Dump it on them!

Warning: Solutions may come quickly

**Time required: 11 minutes

**Once you've learnt this process you can extend the time to a limit of your choosing!

Background music:

"Healing" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/
Fireside Chat copy in .pdf form4:00
Fire Side Chat meditation transcript.
Computer Meditation Technique4:02
A mini meditation to help you to release limiting thoughts.

A great one for those times when you are feeling overwhelmed from too much thinking!

This technique can help you to create change by releasing that which doesn't serve you.

Time required: 5- 20 minutes

Background music:

"Ossuary 5 - Rest" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/
Spiritual Beings1:13
A conversation on the concepts "We are not our thoughts. We are not our bodies."

Your Posture1:00
In this lecture we discuss the physical posture and how you should best experience meditation.
Being Uncomfortable1:53
Ouch...It's hurts to be in that position!

Some views on being uncomfortable physically as you practice.
Following the flow of the energy body0:53
This lecture explains one of the ways energy flows through your body.
Energy Flow Meditation5:53
An interesting meditation to feel the flow of energy in and out of the body.

Warning: This meditation may leave you feeling very relaxed!
Enjoy

Music:

"Silver Blue Light" Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0
Progressive Relaxation6:50
Progressive relaxation is a very healing practice. It will help you to release the stress of the day and show up more fully and completely.

Done just before bed, it can improve your night's sleep! Also great to do if you find yourself awake at 3am!Music:

Music

"Teller of Tales" Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0

Requirements

Set aside some time where you will not be distrupted
A journal book to jot down anything you may wish. Often times you may gain insight it's great to have this handy so you can record your gains!
If you choose to sit you may wish a pillow for support.
If you choose to lie down you may wish to have a yoga mat or again pillows to support your body.

Description

Are you the type of person who believes you can't meditate?
Do thoughts of your future, or visions of your past create anxiousness for you?
Do you wish you could live more fully in the now?
Is your mind so busy you have troubles focusing?
Are you filled with anxiety and stress?
Do you hold tension in your body?
Do you wish to find inner peace or a deeper sense of purpose?

If you answered 'yes' to any of the above questions your ready to take this class. Many people who try meditation believe it is about having an empty blank mind. Nothing could be further from the truth. You're mind's essence is to think, analyze and calculate. You will learn how to focus and live more completing in the present.

This course will guide you through the process of meditation in a way you will feel supported in your path. You will learn some meditation basics to help you learn and understand this thousand year old practice.

You will be guided towards beginning or deepening a meditation practice by exploring a variety of techniques.

May you enjoy this free exploration and soften into your experience.

In gratitude and love.

Namaste,

Tammy

Who this course is for:

No previous experience necessary just an open mind and a commitment to explore.
Open to anyone who wishes to begin or deepen a meditation practice learning many secret and amazing techniques

Effortless Meditation

What you'll learn

Explore related topics

Course content

Meditation Basics and Considerations6 lectures • 8min

Breathing Meditations4 lectures • 10min

Visualization12 lectures • 58min

The Physical Body5 lectures • 16min

Developing your practice1 lecture • 1min

Requirements

Description

Who this course is for: