Check out the all new Spirit Rising Podcast! Click Here



Ep: 6 How To Meditate Successfully

Episode 6: Transcript


Jennifer Gunson 0:04
Have trouble meditating? Are you afraid you’re going to waste time in your day or zone out for a few hours and miss important tasks? Well, change your mindset about meditation in this next episode of Medium Well with Psychic Sharyn Rose. She will share a meditation with you that will help you clear your mind. She created a process, too, as the foundation for meditation – cleansing, clearing and the protection process. So you want to make sure you listen to that. And of course, she puts this all up on her website as well, including the meditations she’s going to take you through so you can follow along, all you have to do is go to – that is Sharyn with a “Y”. Let’s get started by learning to meditate!

Why Is It Important To Meditate Daily?

Sharyn 0:51
Today, I want to talk to you about meditation. Because you know what, I live in North America, I live in Canada pretty predominantly, but I live in North America. And North Americans consistently tell me that they have a difficult time meditating. And the meditation isn’t something they’ve ever had exposure to. Meditation is something they can’t shut their minds up; they can’t get into it – it doesn’t work. So I want to share with you some techniques that may be meditation where maybe I can help you a little bit. When I’m teaching my workshops, I’m often presented with this information from students where they say; I just can’t shut my mind up; it just won’t turn off. I can’t get it to turn off or turn down or whatnot. So what I did, first of all, as I did three meditations. And one of them is. I created 3 meditations. One of them is actually up on my website at, and you’ll be able to link below to go find that if you want to – it’s just right on the homepage. And it’s a meditation that’s 18 minutes long. And it was called Insight. And it was designed for beginners, people that have never meditated before. So it’s a guided meditation. And there are numerous different kinds of meditations out there. There are a zillion places to go and try and pick up meditation, but you feel like you just don’t have any strength in engaging with the meditation, it’s not going to be any good. So initially, I would suggest anybody who wants to learn how to meditate start working with guided meditations. I invite you to go and download the meditation off the website – off my website – it’s free – doesn’t cost you anything. When you ask for it, when you click on it, it’s going to ask for your first name and your email address. It’s just that’s for our News Group, that’s just for me to I don’t sell your information or give it away to anybody. It’s just for our information so we can get you on our News Group. And you can keep up with what we’re doing here at the studio. But what’s really fun with that meditation is there’s the greatest thing I’m noticing is that people are afraid. They’re afraid, in some cases to meditate, especially people that are becoming more spiritual, because they don’t know what’s going to happen to them. There’s this idea that if I let go of control something’s going to take over, or something weird is going to happen to me. And so what I did is, when I created these meditations, I created a process called the Cleansing, Clearing and Protection process. And the Cleansing, Clearing and Protection process is the very first part of all the 3 of the meditations that I created. And what it does is it allows you to come away from that part of the meditation, feeling safe. And it also in the process will clear out any issues you have with health, or any issues you have with feelings of fear. Any issues you have of feeling incapable or inadequate or unable or anxiety. It helps clear all of that up. So the Cleansing, Clearing and the Protection process, I think is really important to beginning meditators. Because if you’re feeling stressed or anxious about what’s going to happen in the process of your meditation, then you’re going to not going to meditate. You’re going to… your mind isn’t going to stop. It’s going to… you’re going to go into the ego-mind zone. And your ego-mind is going to say no, no not good for you. It’s going to this is going to getcha. And you’re going to be afraid. So you’re welcome to download that.

An illustration of a woman meditating

Why Is Meditation So Powerful?

And then of course the other part of the meditation insight meditation from the website is where you actually can connect with crossed-over loved ones yourself. The whole meditation insight was designed to actually help you A) be safe and learn how to meditate but also communicate with your crossed-over loved ones. And everybody can be their own Medium, we all have the ability to be our own Medium. But you have to have some type of system, to train yourself to pay attention, to be able to open that door that you’ve got to your loved ones who are in spirit, who want to talk to you who want to visit with you. You have to connect from a place of joy and love and appreciation and calm. Trying to connect through anger, frustration, depression or sadness won’t work, because Spirit doesn’t live there. And no one’s spirit’s ever going to jump and join you in your depression or your sadness. So you can use that to connect with your crossed-over loved ones, and it’s a great thing to practice. Also, connect with your Angelics, you can connect with your Guardians, you can connect with your Guides, you can connect with your crossed over animals. That’s a really fun one. Connecting with your crossed-over animals is really fun because they come through so so quickly. And they’re so simple. They’re uncomplicated. They don’t complicate it. But humans have a thing with complicating stuff. Although anyone in spirit who has crossed over from physical who’s left the physical reality, they are pure light, pure love and all-knowing so they’re there is a safe, happy, joyful, loving place. Okay?

What Is The Easiest Way To Meditate For Beginners?

Okay. So, there is another exercise that I share. Now, meditation, contemplation, and prayer are all very similar. Contemplation – I really love to teach to beginners, simply because – especially people suffer or struggle with high anxiety – because contemplation is an exercise where you can feel completely in control. Now, I don’t know anybody on the planet anymore, that doesn’t have a cell phone. We all have cell phones. And on all of our cell phones, we have timers. And so you’re going to use your timer, you’re going to use your either visual acumen, something to look at or something to listen to. So you’re either going to look at, in my case, it would be a flame, I love that flicker of a candle. But you can also look at a spot somewhere on a wall. You can look at a flower, focus on something, something you can focus on visually. Or if you prefer audio to have your eyes closed, you want to prefer audio, you can go the ticking of a clock, the ticking or a sound that’s in the room that’s consistent. Air conditioning has that type of sound, drip of a tap would have that kind of sound… something that is consistent. And if you really don’t have anything consistent, but you really want to do audio, get yourself a metronome and set it to a pace that’s comfortable for you. And it’ll lull you so that you’re able to actually get calm, get peaceful, and do this exercise. So you sit down, you set your timer on your phone for one minute. Okay, one minute only. And then you close your eyes. If you’re doing audio or you focus on this, whatever you’re focusing on, if you’re doing visual, just let yourself know that for one minute, you’re going to be working with this meditation, but your phone is going to allow you to come out of your meditation, it’s going to alert you at one minute, you’re not going to miss anything, everything you’ve got to do for the rest of the day is going to get done. You’re not going to fall into a deep meditation, where you’re 3 hours later, you all of a sudden come out of it, you go oh my god, I forgot to pick the kids up from school. That’s not going to happen – one minute. And you’ll find that one minute will go so fast because what you’re doing is you’re letting yourself go, you’re letting yourself relax. And if you do find the one minute really easy, then set your timer for 2 minutes. Now I have students who have gotten themselves to 5 minutes. And these are students that were so anxious when they came in to see me and we did coaching together, they were so anxious and stressed. They had just couldn’t there was no way they could focus for more than 2 minutes. I mean, they just there’s no way. But they are actually doing a contemplation meditative exercise for 5 minutes. And I’m so proud of them because they’re very proud of themselves and their stories. Because what’s happening is that ability to get calm to relax, they’re doing that in their daily lives as well. Because the only other part you still don’t know about in the contemplation meditation exercise is breathing. If your mind does start to wonder, what you do is you breathe, you breathe in to the count of 3, out to the count of 3. And you do it very slowly. And then you do it again, in and out. And you continue to do that until you feel calm until you’re peaceful. Now, when you do the breathing, that is also a process when if you say you’ve got a temporary issue, anger is a part of your story. And or again, anxiety is a part of your story. You – when you start feeling angry, or you start feeling anxious, can just stop and breathe. Breathe. That’s it. You’ve been using breathing in your contemplation practice. And you’ve been doing this for 7 days, a minimum of 7 days in a row. 7 days in a row creates a new habit. By the way, just in case you didn’t know that. What you can do is you can bring the breathing part of this exercise into your anxiety scenario that’s going on or the anger scenario that’s going on, and it will it’ll save you. You’ll literally be – within seconds – you’ll be like oh boy, this is awesome. Now I can work myself through the situation that I’m in right now. Or this person I have to go and talk with right now. Or the person that or the situation that I’m angry at right now. Works really well for drivers that struggle with tempers in the car. Really angry drivers that are swearing at everybody around them, when the guy around them is playing his radio and singing along with it doesn’t even know that you’re angry. So for people that have anger in the car that are angry drivers, there’s something that would work. This would work well for too.

What Is The Philosophy Of Mindfulness?

So, that’s contemplation. Now prayer and meditation. So contemplation is the forerunner to pretty much both. I think prayer is another area that people struggle with. I know that one of the things that happened when I was again when I would go to Sunday school as a child, one of the things I was taught was how to recite prayers, by memory. So I was given prayers. And one of those is Our Father who art in Heaven. That’s a prayer that most of us know that was written, grown up in the Christian faith. And so we learn to recite the prayer. But when we’re reciting the prayer, our mind is elsewhere. We have that uncanny ability as humans to be able to go in two or three or four different directions at the same time. And so we’re reciting a prayer. But is it really a prayer that means nothing? If there’s no intent behind it, if our mind is all about, well, gee, I wonder what I’m going to wear when I go out tonight, or what am I going to have for dinner, or I have only half an hour, and I’ve got to go and do this. And so the prayer that we’re reciting isn’t really serving us in any way. With prayer, you’ll find that often prayer is a part of a process that people use when they’re trying to achieve something or they’re desperate for something or they’re asking for something, they’re looking for guidance, they’re looking for help. Prayer is generally a request. More so than a state of mind of being peaceful. That is changing, because now in our culture now, with the spiritual revolution that’s been going on for the last 15 years, it’s now starting to shift and more prayer is more again, Eastern philosophy is coming in. And we’re learning about the Eastern form of prayer. So it’s not about – prayer is also now appreciation. I thank you very much for giving me this or allowing this to happen in my life, for saving my husband’s life in that car accident, or for this great food that I’m about to receive. That’s what Grace is, is a prayer. And that’s always an appreciation of receiving. So that’s become more and more and more prevalent. But oftentimes, people don’t even engage in prayer in our culture, unless they want something or they need something or they’re desperate for something, oh, my god, please get me out of this situation, I’m in so much trouble. Oh, please, God helps me. That’s the kind of thing that we tend to relate to.

What Exactly Does Meditation Do?

Meditation, on the other hand, is achieving a state of mind, or a state of consciousness that is different than our everyday consciousness. So what we’re doing is we’re moving our consciousness to a more elevated level. And we’re becoming a little bit more empowered energetically, we’re taking some of the power away from the ego-self. And we’re giving that power to our soul self, and acknowledging that our soul self is in charge while we’re in meditation. And that’s one of the reasons why people have such a hard time allowing themselves to meditate – because they have to give up their personal power to be able to allow their soul to take charge. Well, our soul is really who we are anyway. And when you think about musicians, or you think about book writers, or you think about painters, artists of any kind, their inspiration is how they move. And inspiration is how they work. Inspiration is what drives them forward. They’re inspired. Well inspired is in spirit, is our soul in charge. So it’s not usually our ego in charge when we’re sitting down to paint a picture as an artist, or if our ego is in charge, we’re going to end up with stickman, as we had in school because we were also very conscious of the fact that we weren’t a natural artist – we were doing a task that was assigned to us. And so we didn’t know how to be inspired. We didn’t know how to go into that place, because it wasn’t something that came naturally to us.

What Meditation Does For The Brain?

And so meditation is the state of allowing ourselves to get to that place where we feel enlightened, empowered, calm, peaceful, and inspired. And then Napoleon Hill actually wrote in his book about how he was inspired and how he was inspired because he would go into a meditation. And he actually created a round table – a board – he called him, The Board. And the people that sat on his board were all people who had already died. And they were people who were extremely wealthy and successful in their day in their time. People like Henry Ford were one of the people that he had, I don’t know all the other names. I’m not sure… but Henry Ford was one of them. And you can if you want to, Google Napoleon Hill and find out about his board, just do that, because you’ll get that information. But what he did is he called on them when he had a business decision to make when he was sitting in meditation, and he would call on them and have communications and have a board meeting and then have communication to come up with their ideas and what they felt was a good idea and what was the best thing to do now, Napoleon Hill wrote the book, Think & Grow Rich. And he did, he thought anyway, he got rich. So if you’re looking to build a business, if you’re looking to build abundance, if you’re looking to build anything in your life, Think & Grow Rich isn’t all about just money. It’s growing rich in your life, growing rich in your world, growing rich in your relationships, growing rich in your family. It’s about all of that, too.

What Are The Steps To Meditate For Beginners?

So what you can do is learn to meditate and become that person, and have your own personal spirit board – have Angelics sitting on your board. A lot of people that do healing work will have a board, or they’ll have a group that they will work with a collective if you want to call it that – of Angelics and healers and crossed-over loved ones who will sit in the system. But if you don’t learn how to meditate, you don’t have access. You can’t get there. Meditation is what helps you become your truth in spirit. And it gets you away from your ego-self, which is… ego’s great, ego is designed to keep us safe on this planet. But to keep our physicality safe. It’s designed to keep our physical safety. It’s not necessarily designed to keep our spiritual aspects safe, our soul safe, our heart safe, or our mind safe. It’s designed to keep our physical safety. Okay, so meditation, contemplation, and prayer, I recommend putting it all together. If you enjoy prayer, continue praying, but move your prayer to a place of appreciation, and a place of inspiration if you can, which would merge you, your prayer, and your meditation together. And then you’ve been doing both… wow, talk about the best of both worlds. What I suggest, if you struggle with anxiety, anger or any of the lower based emotions, what you might want to do is consider the act of contemplation where you set the timer on your phone, you do a focus, and then you allow yourself through breathwork, to get calm, to get peaceful and to just relax for that period of time that your phone is set for. And that is the best forerunner I can think of, for you to actually be able to learn how to meditate.

What Are Challenges During Meditation?

One of the stories I want to share with you is that my biggest challenge was meditation. I had nothing but trouble trying to meditate. I was like everybody that comes to me these days. And I’d say I just can’t shut my mind up. I’m what is considered a Claire cognitive in my field. Claire cognitive gets their intuitive hits through data. So they get data downloads. We’re logical, practical people – we’re realists to some degree, which sounds funny from a psychic, doesn’t it? But I am Claire cognitive. And I couldn’t, I just couldn’t – meditation was just too hard for me. So the way I learned how to meditate was I went and I literally absorbed myself into, put myself into a setting that I really, it totally took my time for four and five days at a time. And I did Buddhist retreats for a whole summer, just about every weekend for 3 or 4-day weekends. I did silent retreats, I did Chenrezig retreats, I did all kinds of retreats because I had to, I wanted to learn how to let go and get calm and get quiet. The other thing that I noticed is as I would get calmer, get quiet, sometimes my old garbage would come up, and old stories would come up. And what I would do then is would offer up an appreciation for the experience. And then deal with that after I came out of the meditation, but I kind of put it into a little file. And what I also learned to do through the Buddhists was I learned to have a Buddhist guide with me and somebody that I considered a mentor. And so I would engage with the energy of the Dalai Lama. Because I really love the Dalai Lama. And I think the thing I love about him the most in his life. He’s got the craziest fun laugh. And so I would, I would go into my meditation, I would ask the Dalai Lama to look out for me. Well, I was in my meditative state. And it was just, it was amazing. And it was then that I was able to make breakthroughs in meditation and then achieve that deep level of meditation we all long for. And you don’t sit in meditation for hours and hours and hours – you don’t have to do that. 15 minutes a day is perfect. That’s a perfect amount of meditative time, enough to get to pure, calm and peaceful. And if you’re looking for inspiration for something, you might want to do more than once a day if you’re, if inspiration is something that’s important to your craft or your work.

How Do Beginners Learn Meditation?

But that’s how I learned how to meditate. So you’re not alone. We all struggle; it doesn’t matter being intuitive. It doesn’t make any difference. Being psychic didn’t matter. It didn’t matter that I was psychic. I was psychic then too, but I couldn’t shut up my brain. I couldn’t stop my brain from wanting to process data. And that was how I learned. I learned by going on retreat after retreat after retreat, and just practice, practice, practice. So I guess what I’m trying to say to you is if it doesn’t work the first time, try again; if it doesn’t work that time, try again. Keep at it. Eventually, you’ll break through, and if you use a contemplation exercise, you’ll find that you’ll break through a lot easier because it’s a more gradual, easy way in. Okay, so have fun with your contemplation, practice your meditation practice, and your practice with prayer, and I will see you next time!


Jennifer Gunson 20:14
Thank you for listening to another episode of Medium Well with Psychic Sharyn Rose. And if you love hearing about her students’ stories and experiences in Kitchen Witchen, all you have to do is register for the new session. Registration opens November 1st, and then you can start the new year fresh, because January 3rd, 2022 is when the next course of Kitchen Witchen starts! For more details, you can go to And if you love this podcast please review us on Spotify, Apple and of course Stitcher. We would love to hear from you. Talk to you soon!

Transcribed by