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.


We can't spend our whole lives avoiding stressful situations. Sometimes we know about our unhelpful patterns and we can anticipate difficult situations. In this meditation we help prepare for situations that typically create fear, anger, anxiety, and other unhealthy stress. Mindfulness can help us prepare for difficult situations, act with compassion, and cultivate more considered responses.

To leave a comment about this episode, visit matthewtift.com/prettygood/33. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Meditation can be done outside in natural surroundings. We can also imagine nature or listen to sounds from nature. In this meditation, we sit or lie down and visualize the changing nature of a lake. We practice tapping into the stillness from the depths of the lake below the ever-changing surface of the lake.

To leave a comment about this episode, visit matthewtift.com/prettygood/32. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





In this episode, we experiment. We practice clinging to nothing and just being. We don't grab on to sensations and we don't push anything away. This meditation is about resting in stillness and sitting with the experience of life.

In this episode, I accompanied myself on a harmonium. To leave a comment about this episode, visit matthewtift.com/prettygood/31.





This meditation provides a space to slow the mind and the body. Moving at a leisurely pace can allow us to notice habits that bring us out of the moment. We practice letting go of whatever tries to cart us away from the place where life actually happens as well as allow us to be more fully with other people.

To leave a comment about this episode, visit matthewtift.com/prettygood/30. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Awareness of the present moment without judgment is a fundamental aspect of meditation and mindfulness. This approach helps us to separate judgment of experience from the experience itself. In this meditation, we will pay attention to the body, to sounds, and to your whole experience of life without opinion.

To leave a comment about this episode, visit matthewtift.com/prettygood/29. To suggest a topic for a future episode or tell me more about yourself and why you are listening, visit matthewtift.com/contact. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Many of us get so wrapped up in the things around us that we rarely pay attention to the spaces between things. And yet space is always present. In this episode, we pay attention to the space between breaths, between our thoughts, in our physical world, and that surrounds sound. Developing a more spacious view of the world helps to open the mind, dissolve boundaries, and let go of the ego.

To leave a comment about this episode, visit matthewtift.com/prettygood/28. To suggest a topic for a future episode or tell me more about yourself and why you are listening, visit matthewtift.com/contact. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Some forms of yogic meditation explore three distinct stages of practice: dharana (concentration), dhyana (a blend of will and surrender), and samadhi (surrender). In this meditation, we will investigate these three phases, which we call focus, flow, and let go. This type of practice can induce a sense of calm or relaxation, and, in some cases, bring about deep states of absorption.

To leave a comment about this episode, visit matthewtift.com/prettygood/27. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Learning to breathe and relax can deepen your capacity to stay present to the events of your life. This meditation can provide space for you to notice as feelings and thoughts arise, shift, and fade away. Rather than push away emotions, this practice allows you to tune in to those emotions and learn how to ride the waves of sensations that we each experience throughout our lives.

To leave a comment about this episode, visit matthewtift.com/prettygood/26. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





The practice of metta, or loving-kindness, meditation provides an opportunity to develop your capacity to love and care for both yourself and others. Metta can create opportunities for you to re-examine your relationship with all beings in the world, and provide an opening for you to replace thoughts of anger and fear with feelings of kindness and compassion. The practice is highly adaptable and the phrases can be altered to reflect whatever is meaningful to you.

To leave a comment about this episode, visit matthewtift.com/prettygood/25. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.





Body scanning meditations can be effective in helping you return to a relaxed state. A body scan is a simple process that involves moving your attention through all parts of the body. This method helps to train your mind to be present with both pleasant and unpleasant sensations. This simple practice is associated with a wide variety of physical and mental benefits, such as reduced tension and decreased stress.

To leave a comment about this episode, visit matthewtift.com/prettygood/24. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.