Intuition Practice
Meditation Practice Library

Eight Ways to Practice Meditation

Choose the practice that fits what you need today. These meditations are designed to help you build awareness, return to the present moment, notice your body, and create more inner stillness without pressure to do meditation perfectly.

Explore the Meditations Download Quick Reference PDF
New to meditation? Start with Perfect Ten. If one style does not click with you, try another. There is no single correct way to meditate.

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2-5 minBeginner

1. Perfect Ten

Count ten comfortable breaths and practice returning when your attention wanders.

5-10 minGrounding

2. Grounding Meditation

Reconnect with the present through physical contact, breathing, and the senses.

5-20 minBody Awareness

3. Body Awareness

Move attention through the body and notice sensations without needing to change them.

5-15 minStillness

4. Stillness Meditation

Notice thoughts, sounds, sensations, and breathing without automatically following them.

10-15 minIntuition

5. Intuition Meditation

Create quiet space for subtle thoughts, feelings, sensations, images, or impressions to arise naturally.

5-10 minSound

6. Sound-Focused Meditation

Use one steady sound as a simple anchor when focusing on the breath feels difficult.

5-10 minEyes Open

7. Soft Focus Meditation

Relax your visual attention and let awareness remain open without trying to analyze every impression.

5-10 minSpiritual Grounding

8. Spiritual Grounding & Clearing

Use a grounding cord as a spiritual practice for releasing unwanted energy, disconnecting the old cord, and finishing with a fresh grounding connection.

Your Practice Progress
0 of 8 practiced

1. Perfect Ten Meditation

Purpose: Practice returning attention to the present moment without demanding a completely empty mind.

  1. Find a comfortable place to sit or stand.
  2. If comfortable, close your eyes. Take a few slow, natural breaths and simply notice them.
  3. On your next comfortable breath, silently say one.
  4. Continue counting each breath from two through ten, keeping gentle attention on both the breath and the number.
  5. If you realize you became lost in thought, begin again at one. Starting again is part of the practice.
  6. When you reach ten, pause before opening your eyes. Notice your breathing, your body, and the space around you.
The deeper lesson: The goal is not to stop every thought. The practice is noticing that attention wandered and learning to come back.

2. Grounding Meditation

Purpose: Reconnect with what is happening right now and feel more steady before moving into deeper meditation or intuitive work.

  1. Sit or stand comfortably and notice your feet against the floor or ground.
  2. Notice the support beneath your body and the places where your body makes contact with the chair, floor, or ground.
  3. Take three natural breaths without forcing them.
  4. Notice five things you can see, four things you can physically feel, three sounds, and two qualities of the air or smells.
  5. Finish by noticing one thing you appreciate about this moment.
Keep this one simple: This version of grounding is based on your body, breathing, senses, and immediate surroundings. If you want to work with a grounding cord and energetic clearing, use the separate Spiritual Grounding & Clearing practice below.

3. Body Awareness Meditation

Purpose: Build clearer awareness of physical sensations without judging them or trying to force them to change.

  1. Get comfortable sitting or lying down and let your body be supported.
  2. Take a few natural breaths and notice the body as a whole.
  3. Begin with the head and face. Notice warmth, pressure, tension, pulsing, tingling, heaviness, lightness, or even no obvious sensation.
  4. Slowly move through the neck, shoulders, arms, chest, abdomen, back, hips, legs, feet, and toes.
  5. Notice what is present without labeling it good or bad.
  6. End by sensing the whole body at once and taking several comfortable breaths.
Remember: You do not have to feel something dramatic. "Nothing obvious" is still an observation.

4. Stillness Meditation

Purpose: Learn to notice mental activity without automatically following every thought.

  1. Sit comfortably with an easy, natural posture.
  2. Take several comfortable breaths and then allow breathing to return to its normal rhythm.
  3. Notice whatever is present: sounds, sensations, thoughts, emotions, or breathing.
  4. When a thought appears, recognize that thinking is happening. You do not need to solve the thought.
  5. Let sounds and sensations come and go without chasing them.
  6. Whenever attention wanders, gently return to the experience of sitting and being present.
Stillness does not mean having no thoughts. It means allowing thoughts to arise without needing to follow each one.

5. Intuition Meditation

Purpose: Create quiet space for reflection and notice subtle inner impressions without forcing an answer.

  1. Begin with five slow, comfortable breaths.
  2. Let attention settle into your body and notice what you feel.
  3. If you want, ask one clear reflective question such as: What do I need to pay attention to today?
  4. Wait without trying to manufacture an answer.
  5. Notice what arises: a thought, feeling, image, bodily sensation, memory, word, or quiet sense of knowing.
  6. Observe the impression without immediately deciding what it means or whether it is true.
  7. Before finishing, ask yourself: What did I actually notice? What did I feel? What did I interpret?
Notice first. Interpret later. An impression can be useful for reflection without being proof of an outside fact or prediction.

6. Sound-Focused Meditation

Purpose: Give the mind one simple, steady point of focus and explore moments of quieter awareness.

  1. Choose a gentle, steady sound such as a fan, rainfall, ambient noise, or a quiet tone.
  2. Sit comfortably and allow your breathing to remain natural.
  3. Give your attention to the sound. Notice texture, rhythm, volume, and small changes.
  4. When thoughts pull you away, notice that attention wandered and gently return to the sound.
  5. Do not strain to hear something special. Let the sound come to you.
  6. Notice whether brief quiet spaces appear between thoughts.
  7. At the end, allow the sound to move into the background and notice your breathing and surroundings.

7. Soft Focus Meditation

Purpose: Relax visual attention, reduce the urge to analyze everything, and create an open state where thoughts, sensations, sounds, and impressions can arise naturally.

  1. Get comfortable. Sit upright with an easy, relaxed posture.
  2. Lower your gaze. Keep your eyes open and softly rest your gaze on the floor a few feet in front of you or on a simple neutral object.
  3. Release the hard stare. Stop trying to inspect details. Let shapes and colors soften and allow your peripheral vision to be part of what you notice.
  4. Breathe naturally. Notice the breath moving in and out without trying to control it.
  5. Expand awareness. Allow sounds, body sensations, thoughts, and feelings to come and go without chasing or fighting them.
  6. Notice without analyzing. A random thought, word, feeling, image, or impression may appear. It may feel intuitive or it may simply be a passing thought. Do not decide during the meditation. Notice it and let it move through.
  7. Return to soft focus. If you catch yourself concentrating too hard or getting pulled into a thought, return to the relaxed gaze and open awareness.
  8. Rest your eyes if needed. Close them gently for a moment, then reopen them when comfortable.
  9. Reflect afterward. Once the meditation is finished, return to anything that stood out and decide whether you want to explore it further.
Main idea: Let things flow naturally. During the meditation, notice first and interpret later.
How I use this practice: I personally use soft focus before I begin a reading. It helps me settle down, stop trying to force information, and become more receptive to whatever comes through naturally.

8. Spiritual Grounding & Clearing

Purpose: Use a grounding cord as a spiritual practice for releasing energy you do not want to carry, disconnecting from the cord used for clearing, and ending with a fresh grounding connection.

  1. Get comfortable. Sit or stand in a relaxed position and take a few comfortable breaths.
  2. Create a grounding cord. Imagine, sense, or simply intend that a grounding cord begins at the root or base of your body (or extends from your feet if that feels more natural). See or sense the cord traveling straight down through the ground, deeper and deeper, all the way to the center of the Earth. You do not have to see it clearly in your mind. Intention is enough for this practice.
  3. Release energy that does not belong to you. Allow any energy you feel is not yours to move down the grounding cord and away from you.
  4. Release negative or unwanted energy. Send any negative, heavy, or unwanted energy down the grounding cord as well. You do not need to identify or analyze every piece of it. Let yourself release what you no longer want to carry.
  5. Disconnect the clearing cord. When you feel finished, imagine burning the grounding cord away or cutting it with a pair of scissors. If you do not visualize, simply set the intention that the old grounding cord is disconnected and released.
  6. Create a fresh grounding cord. Make a brand-new grounding cord connecting you with the Earth. This is an important part of the practice: do not finish connected to the same cord you used for clearing.
  7. Finish grounded. Take a comfortable breath, notice your body and surroundings, and allow yourself to feel settled before ending the meditation.
The flow: Connect → Release → Clear → Disconnect → Reconnect.
How I personally practice this: I use the first grounding cord to release energy that does not belong to me along with negative or unwanted energy. Then I cut or burn that cord and create a brand-new grounding cord before I finish. Even if you cannot visualize the cord, scissors, or fire, the intention behind the practice is enough.

Which One Should I Try?

My mind is busy

Try Perfect Ten or Sound-Focused Meditation. Both give attention one clear anchor.

I feel scattered

Try Grounding Meditation to reconnect with your body and immediate surroundings.

I want to notice more

Try Body Awareness or Stillness Meditation to practice observing without forcing.

I want to prepare for intuitive work

Try Soft Focus, then Intuition Meditation. Keep the emphasis on noticing rather than forcing an answer.

I want spiritual energetic clearing

Try Spiritual Grounding & Clearing. It uses a grounding cord to release unwanted energy, disconnect the clearing cord, and finish with a fresh one.

A gentle reminder: Meditation is a practice, not a performance. Some sessions may feel calm; others may feel busy. If a practice makes you uncomfortable, stop, open your eyes, reconnect with your surroundings, and choose a different approach.
Download the Quick Reference PDF

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