Before doing this meditation for the first time, please read the description of the Sitting Meditation. A 32-minute version of this meditation is also available.

If you like, after doing this for a week or so, you might choose to do it without guidance at all. This is totally a matter of preference - some people choose to "go solo" after a time, and others always use the recorded guidance.

NOTE: You are welcome to download the audio version to another device. The recording can be accessed directly at https://palousemindfulness.com/disks/sittingmeditation20min.mp3.