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Every day a mini holiday gives mental peace and balance

Experience what meditation can do for you


My podcast is live since the middle of September 2019 and you can find all episodes here below, or at Apple Podcast, Spotify and Google Podcasts.

Twice a month a new episode will be published. Some will be in Dutch, others in English and below you will find the English ones (see the page in Dutch for also the Dutch ones).


Episode 27: Get started with meditation

Today’s podcast is a live recording of one of my meditation evenings and today you will find out more about how to get started with meditation, what different kinds of meditations are, what makes meditation different from an exercise and what posture you should meditate in. A lot of useful info to get you started. And if you are more experienced already, a good refresher and maybe some new insights and inspiration!

Of course there also is a guided meditation to experience all of this not only in theory.

Episode 25: Corona extra: Meditation and dealing with emotions

Today we go back a bit to when I had my live meditation evening, which I hope to continue quickly now when things normalise again with the Corona situation. In this meditation evening, we dove deeper into the subject of meditation and emotions. How can practicing meditation help you with handling your emotions better and being less tossed around and taken over by them, is a relevant subject right now, so here it is! And of course, there is a guided meditation accompanying that as well.


Episode 23: Corona extra: Sanity break for parents

This podcast part of my free Corona toolkit, which you can find at https://meditatie.amsterdam/en/covid-19-2/

From what I hear and see around me and experience in my own life right now, these times of physical distancing and till 11. of May the closed schools and childcare, are extra challenging for kids and mainly the parents. Next to their own job, often from home now, they have to manage their beloved mini-version(s) that are home more as well, and if they are a little bit older sometimes also have to help them with their schoolwork.

Because I would love to help all the parents out there, I created a sanity and recharge moment for you as my colleague-parents. In this quick tool for mommy or daddy (or both), I will guide you in ten minutes from overactivity and maybe overwhelm, to more peace of mind and mental space, so you can experience an at least temporary relieve of the the pressure for a bit. 

Good luck and enjoy!

Episode 22: Corona extra: The next step: contributing to the bigger picture

This podcast part of my free Corona toolkit, which you can find at https://meditatie.amsterdam/en/covid-19-2/ 

In times of crisis the attention often primarily goes to the own survival. Our activated primitive system leads to stress, restlesness and self-centered behaviour. gedrag. It takes a lot of mentale development to move beyond that in the acute phase, especially when the people around you are also stressed. What can be even more contagious than the virus itself. See what happened in supermarkets, where people went to pretty relaxed but came out with more than they planned to buy.

With this panic reaction the least social side of humans can surface, but in these times of crisis you also see the most social side of human arising. A lot of beautiful initiatives emerged. From former IC staff that offered to go back to work till people that help the weak and elderly with shopping, and from people that do big donations for care or research to companies that offer their services for free like my podcasthost Buzzsprout that gave me free space for this initiative. 

Also the view on the positive side effects that every crisis brings along are noticed more. Liek the flurishing of the climat and the people rediscovering nature, the awareness what is really important in life, what are essential professions and less crime and more collective thinking. We realise now more than maybe ever before, how dependant we are of people that work in the food industry, healthcare and childcare. If the virus in it’s rapid spreading showed us one thing, it is how interconnected we are. And this interconnectedness is also the force behind the extermination of it. Just like with other big issues like climat and economic crisises, the solution is in working together and all contributing to the bigger cause.

When more overview and peace of mind occurs, where the first meditations in this toolkit were mainly aimed at, the comes also more attention for the world around you. Is there more space for ‘we’ instead of just personal survival, and more the urge to contribute to the greater cause. You don’t have to be ashamed if you over shopped or didn’t apply as a volunteer. Your insight and focus can shift every moment. You only have to approach your fellow citizen as you possibly having the virus instead of the other one can potentially infect you, and yoru interaction will change completely. 

To keep the view on the bigger picture is important now. As a solution but also to prevent a fallback. Because where time brings overview and more peace of mind, the longer the restrictions are maintained also can lead to new restlesness and selfcentered behaviour. Focus on compassion is a good step forward, for your fellow human beings but also for yourself. And with meditation you can even in isolation contribute to the bigger process. How that works, I will explain in this podcast.

If you want to read about the exercise I mention at the end of the podcast, you can find it on this webpage when you scroll down to ‘Connect Yourself’.

Episode 21: Corona extra: Does it make sense to adjust the type of meditation I do to how I feel?

Especially in these insecure times, our moods and how we feel can change quickly. And we can select or choose a meditation that specifically fits that every time again. Thats where I built my Corona toolkit for. But is it useful always? That question will be answered in this podcast.

And the guided meditation will let you experiment with how to use different aspects of your attention to aim it at your current mood or state of mind.


Episode 20: Corona extra: Meditation when ill

This podcast is part of my free Corona toolkit, which you can find at https://meditatie.amsterdam/en/covid-19/

This podcast I created for people that have the Corona virus and the meditation is tested and got positive feedback of people that actually went through this and had problems with their lungs and were short of breath. This meditation probably won’t work for everybody but does for many I hope, so I want to share it with you. And if you have feedback, please share it with me so I can improve it. All the best and quick revovery.

If you would like to have this meditation offline, send me a request at roel@meditatie.amsterdam and I will mail it to you. The link to the breathing exercise I mention is this one: https://doorfocusnaarflow.nl/en/practise/. Scroll down until you see ‘Relax Yourself’.

You can also use this meditation for relaxation and if you aren’t ill, or have something else then Corona. 

Episode 19: Corona extra: How to strengthen your immune system

This podcast part of my free Corona toolkit, which you can find at https://meditatie.amsterdam/en/covid-19-2/

In these times I cannot emphasise enough how important it is to have a good functioning immune system. Because if you become ill and how strong the symptoms will be, is influenced by the ‘fitness’ of your immune system. That determines how strong your body is to fight the virus. It is for a reason that mainly the older, sick and weak part of the population, is where it leads for the biggest problems. 

The immune system is our natural protection against diseases and viruses. About how the immune system works, if and why it functions well or not and mainly how meditation can help with that, I will dive into in this podcast. Find out how meditation strengthens the functioning of your immune system and helps you against the covid-19 virus.

In the podcast I mention Wim Hof. If you want to know more about him, here you will find what his message is in this time of Corona https://youtu.be/6zgzLdZg31w, and here you will find his guidance to his  breathing technique; https://m.youtube.com/watch?v=tybOi4hjZFQ

More about the scientific research about meditation and the immune system, you can find at https://meditatie.amsterdam/en/research/

Episode 18: Corona extra: Meditation when overwhelmed

This podcast part of my free Corona toolkit, which you can find at https://meditatie.amsterdam/en/covid-19-2/

Now the Corona virus is threathening our securities where we built our lives on, it can easily lead to more than just restlesness. For a lot of pelople there is a lot of insecurity about their health (do I catch the virus and how dangerous are the symptoms for me?) and that of the people close to them, about their job and income (how does it continue after this?) and about the financial security and future (will that still be there?). Also social activities are reduced to digital and the interpersonal contact with strangers often is experienced as threathening and there are many other related circumstances. And nobody knows how long it will continue and what the next steps and consequences will be.

It is easy to lose yourself in all these changes and insecurity. If all becomes too much, it is hard to keep the calm and overview and get yourself out of this state. Therefore this podcast to help you with that and it has a ‘CNTRL-ALT-DEL meditation’ to get you out of that.

In the podcast I do a breathing exercise and you can find more about that, and the belly breath exercise I refer to, on this webpage: https://doorfocusnaarflow.nl/en/practise/. Scroll down and you can find it under ‘Relax Yourself’ and ‘Reset Yourself’.

Episode 17: Corona extra: Work on your parachute (and understand meditation better)

In this new episode of my meditation evening online, I will go deeper into how beneficial it is to do your meditation practise regarding the challenging times that come in everybodies life. Why it is, as Jon Kabat Zinn said it, important to work on your parachute before you need to open it. 

Because it is often more challenging to meditate in restless times and to keep a routine when your daily scedule is different than normal (which probably is the case for a lot of you), of course there also is a guided meditation to help you. Todays meditation will guide you into the presence with what is right now and will go deeper into the effect of meditation and how mindfulness meditation actually works.

Episode 16: Corona extra: meditating when you are restless and stressed

This podcast part of my free Corona toolkit, which you can find at https://meditatie.amsterdam/en/covid-19-2/

The Corona virus has a big influence on the world and gives us more than enough to worry about. Your health and that of the ones close to you, your income and financial security, your job or business, what this all means for our future and so on. This leads to mental restlessness. Especially because there is all but certainty about how long this is gonna last.

This stress and restlessness is clearly present in our society and as contagious as the virus itself. Also the functioning of our immune system, our defense against the virus, is decreased by stress. And we often even contribute ourselves to our own restlessness, mainly by media consumption. Keep yourself inform, but ask yourself if another hour of browsing the internet for new knowledge and insights to get more grip on the situation and more peace of mind, is really giving you more insight and calmness. In such a moment maybe it is a better choice to focus on working on your clarity and mental wellbeing.

About how to do that and deal with your restlessness better, listen to this episode.

Episode 15: Corona extra: how to handle (yourself during) social distancing and isolation

The governement emphasises the importance of social distancing and isolation right now and that can be very challenging. We are so used to being externally focused, that being confronted with your inner world, can be all but easy, especially in these times of restlesness.  

This episode and guided meditation is aimed to help you with that.

Episode 14: Corona extra: regulate your tension or stress and refind your inner balance

In this time where the COVID-19 virus is affecting our lives and state of mind, I want to contribute with some extra meditations to keep your system optimally calm, fitd and engaged. This episode of my regular meditation evening I recorded at home and want to share openly to anybody that might benefit from it.

I hope it helps you as well and wish you all the best.

Episode 13: How meditation can help you against (Corona) virus @ weekly meditation evening

There is a lot of info out there about the corona virus and I am not an expert, a medical specialist or scientist. As a meditation trainer I can add something useful to the topic that is covering the worldwide news right now though and hope to help in reducing the chances of having this, or any form of flu-ish diseases at all.

Meditation can not only help by reducing the stress and worries around the whole situation, it can inm opinion actually help to reduce the chance of being infected. If you want to find out how, check out this episode of my podcast!

The meditation in my podcasts are always directed towards the covered topic. This time it aims to calm the mind and body to reduce stress around the topic and to stimulate the immune system to do it’s job most optimally.

Episode 12: How to manage thoughts during your meditation @ weekly meditation evening

In this edition of my weekly meditation evening, we dove into the subject of the probably biggest distraction during your meditation session: thoughts.

What to do with them? Can we stop them? How do we make sure that they don’t ruin our practice?

The answer to these and more questions you will find in this episode, in which I also answer a question about what meditation can do for (social) anxiety. Also you will of course also find a guided meditation again.

Episode 11: Meditating on your energy level and the energy around you

No, it is not airy-fairy! 🙂 Of all the different ‘meditation objects’ or things you can focus on during your meditation, one of my favorites is energy. Something that we all work with on a daily basis and can’t see but can experience. Meditation is an ideal way to discover it.

In this episode you will learn how this is all but airy-fairy and energy is very concrete and recognisable. And of course there is a guided meditation that will help you to learn how to meditae on your own energy level and the energy of what is around you. Experience it yourself!

If you rather do this meditation in Dutch, you can find it under audio’s. Of course here is also the English vesion if you want to do it again in the future).

Episode 10: What to do with noise and sounds during your meditation session @ weekly meditation evening

Sounds and noise are one of the hardest things to deal with during your meditation. You can shut your eyes, but not your ears. In this live recording of my weekly meditation evening, I go deeper into how to deal with noise and unwanted sounds during your meditation. You will learn how they can be less of a distraction and even help during your session.

There is of course also a guided meditation that fits to the topic. Also on my website, you can find a meditation directly aimed at meditating under ‘non-quiet’ circumstances. You can find it in English as well as in Dutch.

Episode 9: Workshop ‘Meditation, your daily mini holiday’ @ Lululemon

This is a live recording of one of my workshops and here I go deeper into how meditation fits perfectly in our daily life and modern society and it helps to deal with stress and mental overstimulation. Meditation realy can become your daily mini holiday if you do it right and how that works, you can find out in this episode.

The sound quality is a bit less than I normally want to present my podcasts in because of the room I was in during the talk. Because of the requests, enthusiast reactions and feedback afterwards, I decided to post it for you anyways.


Episode 8: Meditation and religion @ weekly meditation evening

Are meditation and religion linked? How do they go together? Find out in this episode. 
In this live recording of my meditation evening, you will of course also find a guided meditation again.

For more info about meditation and live training, go to https://meditatie.amsterdam/. Here you will also find the info about my weekly meditation evening if you would like to attend it.

Episode 7: Meditation on your bike

Meditation practice is most commonly done on a meditation pillow. It is not restricted to that though. In this episode of my podcast there is a meditation on the bike. Try it yourself!

Do you prefer this meditation in Dutch? Go to my website at https://meditatie.amsterdam/meditatie/audio-meditatie/. You will find the Dutch version here as well.


Episode 5: Meditation & yoga, where is the overlap and difference?

Yoga and meditation came to the Western world from Asia. They are close connected in philosophy and goals, but both have a different approach. What the overlap and differences are in my vision, I got into at the workshop I gave for a nice group of people at Sento in Amsterdam at their venue for the international yoga day this year. 

As always, there wasn’t just a talk and there was a practical part as well. Enjoy!

Episode 2: Workshop meditation @ Lululemon Amsterdam

In this episode the recording of a workshop I gave about meditation where I cover topics like what meditation is and isn’t, how it helps with the challenges of this time and society, the meditation posture and of course, there is guided meditation as well.

Because it was recorded in a bigger group and different room, the sound quality isn”t what I like to offer normally, but because of the positive reactions afterwards, I turned it into a podcast episode. The workshop suits perfect if you want to get aquianted with meditation or deepen your already existing practice.

Episode 1 English: Discover what meditation and this podcast can do for you!

  • What’s this podcast going to do for you?
  • Why can meditation help you?
  • How does it fit perfectly in this time and society?
  • What is and isn’t meditation?

The answer to these questions and more you will find in this episode. 
 Of course there is also the practice itself so you can experience more mental calm and freedom straight away by the guided meditation.