Pretty Good Meditation

Guided meditation for all? You betcha

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Meditation can be challenging, whether you are a total beginner or an experienced meditator. Dr. Matthew Tift draws on his experience teaching meditation and yoga to guide you towards peacefulness and clarity. Born from Midwestern sensibility, this meditation podcast does not take itself too seriously. Slow down, settle in, and experience the wholesome effects of guided meditation that is pretty good.


In this meditation we explore the connections between our bodies, our breath, and the rest of the world. This calming practice can serve as a reminder that you are not alone and that your life is deeply dependent on the world around you.

To leave a comment about this episode, visit matthewtift.com/prettygood/53. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Sometimes it can be nice to pause during the day, check-in with yourself, and send out some positive energy into the world.

To leave a comment about this episode, visit matthewtift.com/prettygood/52. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





In this practice, you visualize your heart as a warm, glowing source of light. With each in-breath, the light begins to glow a bit more brightly, filling your body, your surroundings, and eventually the whole planet. This practices can help you sense your inter-connectedness with all beings on this earth.

To leave a comment about this episode, visit matthewtift.com/prettygood/51. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





In this mindfulness exercises we will examine our bodies as the four elements of earth, water, fire, and wind. These four elements represent the qualities of solidity, cohesion, temperature, and motion. This practice can help you quiet your mind and allow you to learn more about yourself.

To leave a comment about this episode, visit matthewtift.com/prettygood/50. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





In this meditation, we start with focused attention to encourage feelings of calm and relaxation. They we observe the flowing nature of the present moment and allow space to cultivate a sense of non-grasping, or surrender. This practice allows you to develop your capacity to be in the here and now.

To leave a comment about this episode, visit matthewtift.com/prettygood/49. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





One kind of meditation that has been show to be effective for reducing stress is a form of mindfulness meditation called body scan meditation, in which the practitioner focuses their attention on the various parts of their body. Body scan meditation is one of the techniques that the Buddha taught and it continues to be taught in many different present-day settings. Body scan meditation — which can be performed sitting, lying down, or in other positions — is frequently used in mindfulness-based stress reduction (MBSR) programs.

More information about body scan meditations is available at https://matthewtift.com/managing-stress-body-scan-meditation. To leave a comment about this episode, visit matthewtift.com/prettygood/48. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.






Mental noting is a meditation technique in which we label experiences as they arise, often just using a single word to describe the experience in the current moment, such as "fear," "excitement," "joy," "feeling," or "thinking." The process of mental noting can help keep us grounded in the present moment and allow us to accept whatever is happening.

To leave a comment about this episode, visit matthewtift.com/prettygood/47. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





In this meditation we bring attention to the points of contact with the body. We explore sensations, such as the feet touching the floor, hands on the lap, and clothing on the skin. These simple bodily sensations can help us to stay grounded in the present moment.

To leave a comment about this episode, visit matthewtift.com/prettygood/46. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





This meditation includes a centering exercise, some simple breathing exercises (pranayama), and other practices to help promote relaxation.

To leave a comment about this episode, visit matthewtift.com/prettygood/45. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Stanley Kubrick once said, "However vast the darkness, we must supply our own light." Given the current state of the world, it can feel like there is a lot of darkness. In this meditation you share your light with the world, visualizing the light emanating from your heart, shining out into the world.

To leave a comment about this episode, visit matthewtift.com/prettygood/44. The background music is "Beautiful Relaxing Music for Stress Relief" by Relaxing Music and the theme music is "Maxixe" performed by Edson Lopes, both licensed under the Creative Commons Attribution 3.0 Unported license: https://creativecommons.org/licenses/by/3.0.