This is a series of six short (spot) meditations. Each of them can be done in as little as 30 to 90 seconds, or extended out to 5 minutes or more. When sequenced (in any order) they provide a useful template for a meditation of anywhere between 10 and 40 minutes in length, and provide a useful structure for those who are just learning to guide themselves.

Because there is quite a bit of variety on offer, you’ll probably find you remain relatively well focused – and this can lead to fairly reliable states of calm and relatively deep relaxation.

Note: You can listen to Guaranteed Calm below.