Here and Now: A Beginner's Guide to Meditation

Welcome to Here and Now: A Beginner’s Guide to Meditation. This is the beginning of a journey that will take you deeper into wholeness and help you bring a new perspective to life, hosted by Mark Williams.

Do you want to cultivate happiness or manage stress? Do you want to improve your performance at work, play, or life? What if you could establish a more authentic relationship with yourself and others? No matter the reason, that’s what this guide is all about.

Learn the skills to meditate and how being in the “Here and Now” can fundamentally change your life. Watch your life transform with meditation to become deeper, fuller, and more enriching as you learn to move through the world in a completely new way.

Day Overviews
Day1
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Commit
Runtime:
15:09
Teacher:
Bernie Clark

Today's Meditation: Relaxation Response (Practice 1)
Commit to a life of presence and well-being by learning to be in the "Here and Now" with this 21-day meditation guide. Unwind the nervous system, and prepare the mind for meditation with this relaxation practice.

Day2
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Settle
Runtime:
15:09
Teacher:
Bernie Clark

Today's Meditation: Relaxation Response (Practice 2)
Get intimate with your own state of being as you dive deeper into the relaxation response. Unmask the tensions within your body, and settle progressively into a relaxed and alert state of mind as you turn inward to ask, “What’s changing inside my body?”

Day3
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Restoring
Runtime:
1:35, 3:07
Teacher:
Bernie Clark

Today's Meditation: Relaxation Response (Moments of Calm)
Throughout the day, restore your well-being with these brief, guided practices. Feel the changes as your body learns to relax on-the-go with these portable “Moments of Calm.”

Day4
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Recognize
Runtime:
16:53
Teacher:
Bernie Clark

Today's Meditation: Meditation on Sensations (Practice 1)
Unlock the power of meditation by learning to “recognize and return” when your mind wanders. This practice introduces you to the power of physical sensations and their capacity to anchor you in the "Here and Now", the home of clarity and awakening.

Day5
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Enliven
Runtime:
16:53
Teacher:
Bernie Clark

Today's Meditation: Meditation on Sensations (Practice 2)
Sensations arise, dwell, and pass through the body with a raw texture that enlivens your practice. Observe the “monkey mind” as it jumps from branch to branch, and see what happens as your attention returns to the pure experience of sensation.

Day6
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Returning
Runtime:
1:11, 2:12
Teacher:
Bernie Clark

Today's Meditation: Meditation on Sensations (Moments of Calm)
Eyes blink, lungs breathe, heart beats, and the mind wanders—that’s just what it does. These short practices are available any time throughout the day to bring the “monkey mind” from distraction and wandering back to the present moment.

Day7
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Receive
Runtime:
13:04
Teacher:
Bernie Clark

Today's Meditation: Meditation on Sounds (Practice 1)
By learning how to listen in a new way, you can harness the power of sound to return you to the “Here and Now.” This meditation teaches you to listen without reaching out and “grabbing” sounds. See how conversations and connections change when authentic dialogue is alive in your world.

Day8
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Intensify
Runtime:
13:04
Teacher:
Bernie Clark

Today's Meditation: Meditation on Sounds (Practice 2)
Sounds come and go as you move through the world, but you can ground them in your practice by intensifying your attention to them. Awaken your practice and feel it deepening when you bring new life to the sounds that surround you.

Day9
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Listening
Runtime:
1:01, 3:39
Teacher:
Bernie Clark

Today's Meditation: Meditation on Sounds (Moments of Calm)
Meditate anytime, anywhere, with any sound that blesses your presence. These short guides accompany you through the day and remind you to listen with the genuine curiosity of a small child.

Day10
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Witness
Runtime:
15:49
Teacher:
Bernie Clark

Today's Meditation: Meditation on Emotions (Practice 1)
Recognizing and returning to the "Here and Now" takes on a new dimension when you merely witness your emotions and feelings. See how stepping back from your daily drama gifts you with the insight that you are neither your feelings nor your emotions, but something more.

Day11
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Stabilize
Runtime:
15:49
Teacher:
Bernie Clark

Today's Meditation: Meditation on Emotions (Practice 2)
Though powerfully distracting stories may attach themselves to emotions and feelings, stabilize your meditation by recognizing and returning to the present moment. Tune in to the power of emotions and feelings by connecting to the deep source that contains and surrounds all that is.

Day12
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Opening
Runtime:
0:49, 2:17
Teacher:
Bernie Clark

Today's Meditation: Meditation on Emotions (Moments of Calm)
Let today’s Moments help you become friends with any intense emotions or feelings that arise as you move through your day. Notice the emotions as they come and go, then see your practice create openings to engage with life differently.

Day13
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Observe
Runtime:
19:52
Teacher:
Bernie Clark

Today's Meditation: Practicing Presence (Practice 1)
This most classic of meditation practices teaches how the simple act of breathing grounds us in the "Here and Now". Hone your meditation technique, revel in silence, and observe each breath as it comes and goes like a wave washing in from the ocean.

Day14
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Soften
Runtime:
19:52
Teacher:
Bernie Clark

Today's Meditation: Practicing Presence (Practice 2)
Sink in and soften with this spacious practice that opens the field of silence for play. Gently and precisely meditate with the breath, and feel how grace bestows her blessing upon you when you pause in silence.

Day15
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Simplifying
Runtime:
1:51, 2:57
Teacher:
Bernie Clark

Today's Meditation: Practicing Presence (Moments of Calm)
No matter where you go, no matter where you are, your breath is right there with you. Today’s Moments remind you to return to your birthright —breath’s simplicity— throughout the day.

Day16
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Release
Runtime:
14:42
Teacher:
Bernie Clark

Today's Meditation: Meditation on Thoughts (Practice 1)
Thoughts pass through your mindstream like clouds across the sky, but your mind remains free only if you release them and return to the "Here and Now". See how this practice reveals the silence surrounding every thought that drifts across the mind.

Day17
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Persist
Runtime:
14:42
Teacher:
Bernie Clark

Today's Meditation: Meditation on Thoughts (Practice 2)
You can’t push thoughts away, but you can let them pass through the river of mind by liberating them to be on their way. Persist as you meditate with thoughts to find the happiness and deep joy that you seek.

Day18
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Applying
Runtime:
1:08, 3:24
Teacher:
Bernie Clark

Today's Meditation: Meditation on Thoughts (Moments of Calm)
Thoughts seduce you, and your mind wanders away from the now to find anxiety and unease. Use these short Moments while out and about, applying the practice to free yourself from the shackles of unhappiness and the burdens of worry.

Day19
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Transform
Runtime:
13:07
Teacher:
Bernie Clark

Today's Meditation: Meditation on Mindful Living (Practice 1)
Each moment brings the opportunity to discover your authentic self by recognizing and returning to the "Here and Now". This practice helps transform life by renewing our commitment to the present moment, no matter where life finds you.

Day20
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Celebrate
Runtime:
13:07
Teacher:
Bernie Clark

Today's Meditation: Meditation on Mindful Living (Practice 2)
Being in the present moment is the best recipe for happiness, well-being, and excellence. Celebrate the opportunity to enrich your life with this practice that takes meditation into every facet of living.

Day21
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Manifesting
Runtime:
1:22, 1:52
Teacher:
Bernie Clark

Today's Meditation: Meditation on Mindful Living (Moments of Calm)
After 21 days of meditation, your practice is with you as you travel through life. These Moments support your intention of manifesting happiness and well-being, making the "Here and Now" the foundation of being itself.

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