Meditate Now: 21 Days to Meditate Regularly
Listen to Jeanie's Welcome Message (1 minute, 30 seconds)
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Free MiniCourse & Ezine
to Make Meditation a Regular Practice
Develop your practice of meditating regularly
so that you experience
greater calmness, relaxation, mental clarity, general well being.
This MiniCourse & Ezine is designed for those
who already know how to meditate; others welcome
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Registration ¥ Testimonials ¥ Sending Schedule ¥ Who Benefits
The purpose of the Meditate Now: 21 Days to Meditate Regularly MiniCourse & Ezine is to help you to establish meditation as a regular part of your life. Depending on your starting place, you will have your own unique ways of benefiting, which will be different from those who are starting in another place. Everyone is different, which is one of the reasons we offer two options for the free MiniCourse & Ezine.
The Meditate Now MiniCourse is not designed to teach you to meditate, although it does contain plenty of information. Instead, the purpose is to help those who know how to meditate to do what most people find to be the most difficult: making their meditation practice regular.
If you wish to learn to meditate, you can find a meditation teacher locally or Jeanie can teach you by phone. She has created a Learn to Meditate Package or you can use her other consultation services. She has also recently developed a program to help those who are new to meditation, Practice Meditation Now.
The 21-day MiniCourse is a series of email messages which include recommended resources to encourage and support you in developing a meditation practice that is regular, natural, and satisfying. In the beginning of the MiniCourse, you'll identify an intention and a plan for a regular meditation practice that works for you. You'll receive encouraging ideas, techniques, and practical suggestions.
Even if you do not open the email message immediately, please consider that each is a reminder to meditate. Included in this Mini Course are videos with brief guided meditations by Jeanie Marshall and a nature slide show by Chris Scott. MP3 audio alternatives without the slide show are also available. On several days through the MiniCourse & Ezine, Jeanie provides audio commentaries to enhance your process.
Everyone is different. You may find that you must go beyond the scope of these messages to achieve your meditation goals, or perhaps you'll find that these tips, techniques, and encouraging words will guide you to get or stay on the path you want. I have included many suggested resources for your further exploration during or after the course.
Why 21 Days?
To have a meditation practice, you must practice meditation.
I've chosen 21 days for the Mini Course because it is generally accepted that it takes about 21 days to establish a new habit. Let me qualify that: it takes 21 days of practicing the new behavior to establish it as a habit. If you only think about it or talk about it, then the behavior does not become a habit, only an unfulfilled goal.
So, for 21 days (and beyond if you remain subscribed), you can have my energy with you for support and encouragement. I'll provide tips, suggestions, resources, and reminders. The rest is up to you. If you need someone to hit you over the head to make a change in your life, you'll have to look elsewhere. My approach is to encourage you to make the choices you want.
Two Options: "21 Messages in 21 Days" and "7 Messages in 21 Days"
The Meditate Now Mini Course provides essentially the same content, regardless of which Sending Schedule you choose. On the first day and then every third or fourth day on either course, you receive new information on email and an audio message for the first 21 days; on the two or three days following those messages, you receive encouraging messages on the "21 Messages in 21 Days" Option and no messages on the "7 Messages in 21 Days" Option. The Sending Schedule illustrates this better.
The "21 Messages in 21 Days" option is recommended for you if you know you will appreciate a reminder on a daily basis. If you have a tendency to feel guilty when you are reminded, being reminded by a daily email is more likely to annoy you than encourage you. If that describes you, definitely choose the "7 Messages in 21 Days" Mini Course.
Comments from Some of Our Subscribers . . . |
 "I have just finished the 21 day Mini Course. Wow, it is so much more than a 'Mini' Course. I really was just expecting a quick reminder to meditate each day. I found myself reading every word. You have great wisdom, Jeanie. I appreciate all that you offer. I'm continuing to follow up on the recommended resources. Here's the best news: I went from meditating so irregularly that I could not consider myself a meditator to now meditating every day for 21 days and counting. I was feeling good when I started, but I feel better and sleep better than I have in a very long time."
Tom Drake, Executive Coach, California, USA
 "As someone who loves tranquility but doesn't come to it naturally, your messages were the perfect gentle reminder that in order to perform at my best, I need to take good care of myself every day - and the best way to start the day is by meditating. I am a meditating wanna-be ... constantly intending to do it, but not always confident about my process or success.
"Your 21 day program did 3 things for me (1)Ê it gave me new resources to explore every day so I could try out new tools and techniques; (2)Ê I used the messages in my inbox as reminders to look after myself better. Somehow, your e-mail provided me with more motivation to get and stay meditating than my own inner voices; and (3) your writing was very grounding, and it gave me something to ponder or return to when I needed that touchstone during the day.
"Jeanie, your daily e-mail is the perfect reminder. When I sit down in the morning, and open my e-mail, it calls to me to be more thoughtful as I ease into the day. And it reminds me that before I get started, I need my meditation time."
Barbara Densmore, Working Smarter, British Columbia, Canada
 "The Meditate Now course helped me approach my meditation more formally while assuring me that it wasn't necessary - that however I find the time, space, and attitude to meditate is perfectly fine. The point of meditation is just that - meditating. Free your mind, forget the clutter, and relax; you're in a great place to expand your consciousness."
Steven Tylock, TimelyInsights, New York, USA
 "Just a quick note to say thank you for your Meditate Now: 21 Days to Meditate Regularly. course. Not only was it enjoyable, but very helpful. I am not new to meditation by any means but over the last few years I had let my practice slip from daily to only once or twice a month. Your course and encouragement has gotten me back to daily meditation.
"I am already feeling the benefits. I am more relaxed. What stress I encounter during the day is easier to manage. Most importantly I am back to doing something I truly enjoy and the little nagging voice that kept saying "go meditate" has been silenced.
"Another benefit, my morning blood pressure readings are slowly going down (My Doctor loves it)."
Curt Wingerter, Alabama, USA
 "Jeanie Marshall has created a wonderful online course on meditation designed to help people to make meditation regular and to explore this powerful modality. Her approach is supportive, comprehensive, and easy to follow. She introduces her students to the subject via clear written instructions that explore meditation's ins and outs and guides them through a daily exploration of meditation. Augmented by audio recordings, her course allows students to be guided into meditation seamlessly -- and Jeanie's voice is so soothing and a laudable gift in itself. I would whole-heartedly recommend Jeanie's course to anyone wanting to explore or improve upon their own meditation. This is a course to take advantage of!"
Diane Brandon, Integrative Intuitive Counselor & Intuition Teacher, Speaker, Tennessee, USA
"I really benefited from the Meditate Now: 21 Days to Meditate Regularly. I had wanted to meditate more frequently but had difficulty keeping my commitment. It was like many goals in life. We want to do it but the demands of life can get in the way and we continue to postpone the items on our "to-do" list that are about benefiting ourselves.
"This was a gentle reminder each day to honor my commitment to myself. It also prompted me to pause and take the time to breath deeply and focus on how I was feeling at that moment thus increasing my self awareness.
"Since I know you, I could hear you reading the words to me and as always just the sound of your voice calms me at a deep level. Thanks you for offering this and for your generosity."
Nancy Kuhn, Retired Corporate Executive, Pennsylvania, USA
"Jeanie, thank you for letting me be one of the first ones to enroll in this course. I just finished. As a long time meditator, I evaluate the course with a lot of experience behind me. It is outstanding. I learned a lot. I think you are focusing on the right things: helping people to be regular in their practice. I feel more whole when I meditate, like feeling clean after a morning shower. Thank you so much for the expanded awareness in my meditation."
Deepa Satish, Project Manager, Bangalore, India
"Hi Jeanie. Thank you very much for your Mini course. i was practicing meditation for some months now but your course helped me to clear a lot of doubts whether I was doing it 'correctly'. You stated that 18 minutes may be spent in getting into meditation, only a few seconds in meditation, and 2 minutes to get back, and that those few seconds in between are worth the while. Oh! that helped me a great deal as not going into meditation at once used to discourage me a lot. What kept me going was that I knew I had to practice alot. Now I am more relaxed and at times I find I can go almost immediately. I also 'watch' the thoughts that surface and know that they are just the 'center' releasing them. Let peace and joy keep flowing so that that many more may benefit from this great service that you render to humankind. Thank you again."
Michael Alvares, businessman, Goa, India
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Please Join us!
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"21 Messages in 21 Days"
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"7 Messages in 21 Days"
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Remember to confirm your subscription by clicking on the link on our email message.
Sending Schedule for the Two Meditate Now Mini Course Options
In addition to the following sending schedule, we occasionally send a message to all subscribers, regardless of where you are in the process. The subject line will begin with "Meditate Now" and specify the topic further. We send, at most, one extra message a month.
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21 Messages
in 21 Days |
7 Messages
in 21 Days |
| Welcome Message |
When registering |
When registering |
| Meditation, Intention, Commitment (Link to Audio Message*) |
Day 1 |
Day 1 |
| Encouraging Meditation, Intention, Commitment |
Days 2, 3 |
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| Attention to Your Breath (Link to Audio Message*) |
Day 4 |
Day 4 |
| Encouraging Attention to Your Breath |
Days 5, 6 |
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| Different Meditation Methods (Link to Audio Message*) |
Day 7 |
Day 7 |
| Encouraging Different Methods |
Days 8, 9, 10 |
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| Guided Meditation (Link to Audio Message*) |
Day 11 |
Day 11 |
| Encouraging Guided Meditation |
Days 12, 13 |
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| Relaxation for Balance (Link to Audio Message*) |
Day 14 |
Day 14 |
| Encouraging Relaxation for Balance |
Days 15, 16, 17 |
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| Kindness, Appreciation, Harmony (Link to Audio Message*) |
Day 18 |
Day 18 |
| Encouraging Kindness, Appreciation, Harmony |
Days 19, 20 |
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| Benefits of Regular Practice and Next Steps (Link to Audio Message*) |
Day 21 |
Day 21 |
| Additional Information and Encouragement |
Every 7 Days |
Every 7 Days |
| Quotes of Famous Persons |
Every week
after 52 weeks |
Every week
after 52 weeks |
| * Jeanie has recorded a brief audio message on this day to supplement the ideas in the Mini Course email. Rather than just reading the email message to you, she has included related thoughts to enhance your understanding. Many people benefit by a combination of approaches. |
Any Experience Level Can Benefit
As part of the Day 1 message, you'll identify your intention and your starting place. The key is to make the Mini Course work for you.
If you have never meditated before,
the 21 Days to Meditate Regularly Mini Course will help you to formulate an intention to learn about meditation, and to experiment with different approaches. If you are determined, you might find yourself able to meditate regularly by the end of the course. However, you might need to repeat the 21 Days to Meditate Regularly Mini Course to feel greater support to meditate regularly. Please keep in mind that this course is not designed to teach you to meditate. You may feel you need some individual assistance to learn how to meditate or want to purchase a program designed to help those who are new to meditation, Practice Meditation Now. |
If you have meditated some or if you are an occasional meditator,
the 21 Days to Meditate Regularly Mini Course will help you to strengthen your practice so that it is more regular than it is now. This course is especially designed for you. |
If you are an experienced meditator,
the 21 Days to Meditate Regularly Mini Course will be most valuable to you in feeling that you have a partner in your process. You'll find the brief guided meditations to be a welcome type of meditation when you only have a few minutes. In addition, you may want to experience the course with the idea of recommending it to others who want to meditate regularly. |
A Free Service
This Meditate Now MiniCourse is offered to you free of charge, paid for by Marshall House, our clients, affiliate programs sold through the course, and generous contributions by our subscribers. Please make a donation only if you are prompted from inside you.
Each image leads you to information about each guided meditation
Information on Jeanie's Guided Meditation for Personal Development
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