Resources (Recommended Apps, Items, Tools, Sleep Aids, Books, etc.)
APPS:
The truth is, Busy Woman's Meditation is simple to learn and simple to do and all you will really ever need to have a solid, sustainable meditation practice. You don't need any other additional accessories, apps or tools. However, that being said, because I understand human nature, some of you may want to have different meditation apps and tools handy to choose from, to help you to stay motivated and consistent with your daily practice.
All of the apps I recommend are available online at the App Store or on your smart phone at the App Store and most are compatible with iPhone, iPad, and iPod touch.
Insight Timer is one of the most popular free meditation apps available for your smartphone. It's helpful for keeping track of time while meditating and also has hundreds of guided meditations, if you want to use them for meditating, while still doing the BWM technique.
Calm a tool for meditating, has a Timed Meditation feature where you can set a meditation time for 1, 2, 5 or 10 minutes, which is perfect for when you're just beginning your meditation practice. It offers a free 7 day meditation trial with personalized sounds and scenes or you can subscribe to their 21-day monthly program.
The Meditate Now phone app offers pre-set, 10 minute silent meditations.
Mind full vs. Mindful. Mindfulness Bell by Spotlight Six Software is one of my very favorite apps because it allows you to set regular reminders on your phone (for free) to be mindful and present. It rings a beautiful Tibetan Singing Bowl at a specified interval or at random intervals throughout the day. When it rings, stop what you're doing, close your eyes to take a Mindful Moment.
Headspace gives you an easy program to follow, and it’s almost constructed as a game, with levels to master and new features to unlock. First level with 10-minute sessions is free and eases you into the practice, after that, you’ll have to pay to play.
Breathe Sync. You can learn to adjust your breath to match the rhythm of your heartbeat with this app and it will help you to feel more relaxed, focused and balanced. Your breath and heartbeat are directly connected to your wellness and stress levels. By taking a few minutes each day with Breathe Sync, you can measure your well-being and stay in control.
Omvana is a beautiful meditation app created by the personal growth company Mindvalley.
HELPFUL MEDITATION ITEMS & TOOLS:
(These are all purely optional and NOT required for doing the Busy Woman's Meditation or the Program.)
I like to start and end every practice the same way, with deep breathing and with sound; either the sound of a bell, chime, gong or a singing bowl. These beautiful singing bowls from The Ohm Store are made in Nepal from hand-hammered copper and are very reasonably priced. ( I bought my own singing bowls when I was in Kathmandu, Nepal several years ago and paid almost the exact same prices for them there!)
Music is NOT necessary for meditating, but if you choose to have background music for meditating or while working try: Liquid Mind: Meditation.
Recommended music station: www.Calmradio.com to create your own calm music playlist.
Using earbuds, (Panasonic $12), headset (Plantronic stereo headset $73), and earplugs (Etymotic brand $24.95) are all useful for meditating or while listening to meditation audios.
If you’re into using music and brainwave entrainment technology during meditation or to help you focus when working, you may want to check out brainfm.
Who knew you could do meditations with Alexa on the Amazon Echo? Just say, "Alexa, open a guided meditation,” and you'll get a new one each time.
If you really can’t stand silence while you’re working or studying at home, Coffitivity gives you coffee shop chatter in your background so you don't feel left out of the action. :)
Check out the Zafu meditation cushion to sit on.
Himalayan salt lamp and an Essential oil diffuser are wonderful additions to your meditation practice (be careful with any essential oils around pets, they're not recommended).
Not directly related to meditation, but something I recommend and take every day for my own personal health, Healthy Origins Probiotic 30 Billion CFU's.
SLEEP AIDS:
Many of the items mentioned above to aid with meditation are also sleep aids. Below are other ways to help you to sleep better. Find the ones that are right for you...
If you’re interested in tracking your sleep levels and quality, I recommend the free sleepscore app: https://www.sleepscore.com/sleepscore-app/ .
Something that really helps with having better sleep is to turn your bedroom into a sleep sanctuary; keep the space dark and the air cool, but have your body still be nice and warm. That may mean wearing warm socks in a cool bedroom. Using an essential oil diffuser with lavendar oil may help you to sleep better.
Eating fiber has been shown to increase slow-wave activity and duration. Diets high in saturated fat and carbs can lead to lighter sleep, so make sure you have enough fiber; whole-grains, leafy greens and fruit in your diet, for adequate deep sleep.
Taking Vitamin D and the mineral Magnesium have both been found to help with sleep. Magnesium helps our brains and bodies relax while calming the nervous system.
Having a nightly routine really helps your body to know when it’s time to sleep. I'm usually in bed by 10pm and asleep by 10:30 pm, at the latest. Keep track to determine what the ideal time is for your body to go to sleep.
Try to disconnect from all devices, including the computer, phone and television, at least 1 hour before sleeping.
Consider doing a few minutes of reading or set the tv on a timer to shut off at a certain time.
Do Pranayama yoga nostril breathing (which activates the parasympathetic nervous system) followed by 5 minutes of meditation or try doing Yoga Nidra, a type of yoga that's gentle, easy to do and relaxes the whole body.
Always set a sleep intention:
"My intention is to sleep soundly, deeply and well, to quickly, easily and effortlessly go from consciousness to unconsciousness, to receive any necessary healing and guidance while I sleep, to have positive, inspiring and helpful dreams and to wake up refreshed and renewed after having a good night's sleep."
Try doing slow, deep breathing for 10 up to 100 breaths if necessary, before going to sleep.
Use meditation for a few minutes to help you to fall back to sleep after waking up during the night.
You can listen to "sleep music" on YouTube to help you to fall asleep.
If your body feels tense do a few relaxing yoga poses and stretches.
If necessary, occasionally take a small dose of melatonin or magnesium half an hour before bedtime to help you to fall asleep.
Use Blackout curtains for complete darkness in the room.
Use an eye mask (I never sleep without one).
Try a Bluetooth weighted eye mask with headphones.
Use earplugs, especially if you sleep with a snorer.
For sound-blocking, white noise, and air cooling( especially for menopausal women) try having 1-2 fans on - a smaller one is blowing cooling air in your face and have another bigger fan at your feet.
Use an air purifier for white noise. A Dyson air purifier is a bit pricy, but works well.
Try a pillow top mattress and a memory foam mattress pad topper or even a custom mattress.
Chili Sleep Ooler temperature controlled mattress pad. Expensive, but some say worth it. Set it to cool or warm on an optimized schedule that meets your needs and climate. It’s a menopausal woman’s answer to night sweats.
Sleep experts suggest you take a nice hot bath or shower about an hour before bedtime, then massage yourself afterwards with a calming body lotion that contains lavender or chamomile.
Have a dog to snuggle and sleep with and be sure to ADOPT, DON'T SHOP.
Allay lamp. Discovered by a Harvard neuroscientist, some people find having this soft green light on all night is very soothing and calming, especially those with migranes.
Use a white noise machine or have a ceiling fan on for white noise and for cooling the room temperature.
Use a weighted blanket. Some come with a cool fiber duvet cover so it doesn't get too hot to use. Studies suggest that weighted blankets can help reduce anxiety and relieve pain through deep pressure stimulation, which helps to relax the nervous system. The weight also helps to boost the production of serotonin and melatonin, while reducing the stress hormone cortisol.
Sleep with 1-2 body pillows placed on either side of you.
Have lots of soft pillows, 3-4, to sleep with. I like sleeping on my side with a pillow under my knees, it helps with back pain.
Try few drops of lavender essential oil on your cotton pillow case.
Play relaxing sleep music from Youtube: https://www.youtube.com/watch?v=DTl6L93cJMc
This 8-hour sleep audio is enhanced with Isochronic Tones and Binaural Beats which amplifies brainwaves. It starts out with Alpha Waves, which are the first part of the sleep cycle, then gradually takes you into Theta Waves, and finally, down to Delta Waves for a restful night's sleep. In the last 90 minutes it will take you back up through Theta Waves and Alpha Waves, to gently wake up to in the morning.
Listen to "Sleep Stories" on the Calm app.
Listen to music on your iPhone by saying, "Hey Siri, play sleep music.”
Listen to Binaural Beats on Spotify or Sleep Sounds (rain storm, nature sounds, fireplace, waves, etc.) on Alexa Echo Dot Just say, “Alexa, enable fan sounds on loop” or "Alexa, play sleep music.” (You can also stream songs from Amazon Music, Apple Music, Spotify, SiriusXM, etc., listen to audiobooks, and podcasts throughout your home, ask Alexa to answer questions, play the news, check the weather, set alarms, control your smart home - use your voice to turn on lights, adjust thermostats, and lock doors with compatible device, connect with others and call almost anyone hands-free.)
And did you know that sea air helps you to sleep better? If you feel sleepier or more rested after a visit to the seaside, there’s clear science to back up why. Sea air is good for sleep because it’s generally cleaner and fresher, with higher levels of oxygen, which can improve sleep. In fact, negative ions in sea air accelerate your ability to absorb oxygen, and also help balance your serotonin levels, one of the body's happiness hormones.
Here's my very best sleep advice: I love my husband, but after 50 years of marriage, sleeping in my own room in my own bed and having an overhead fan on and the room set at the ideal temperature for me, is a wonderful way to guarantee a good night's sleep.
APPS:
The truth is, Busy Woman's Meditation is simple to learn and simple to do and all you will really ever need to have a solid, sustainable meditation practice. You don't need any other additional accessories, apps or tools. However, that being said, because I understand human nature, some of you may want to have different meditation apps and tools handy to choose from, to help you to stay motivated and consistent with your daily practice.
All of the apps I recommend are available online at the App Store or on your smart phone at the App Store and most are compatible with iPhone, iPad, and iPod touch.
Insight Timer is one of the most popular free meditation apps available for your smartphone. It's helpful for keeping track of time while meditating and also has hundreds of guided meditations, if you want to use them for meditating, while still doing the BWM technique.
Calm a tool for meditating, has a Timed Meditation feature where you can set a meditation time for 1, 2, 5 or 10 minutes, which is perfect for when you're just beginning your meditation practice. It offers a free 7 day meditation trial with personalized sounds and scenes or you can subscribe to their 21-day monthly program.
The Meditate Now phone app offers pre-set, 10 minute silent meditations.
Mind full vs. Mindful. Mindfulness Bell by Spotlight Six Software is one of my very favorite apps because it allows you to set regular reminders on your phone (for free) to be mindful and present. It rings a beautiful Tibetan Singing Bowl at a specified interval or at random intervals throughout the day. When it rings, stop what you're doing, close your eyes to take a Mindful Moment.
Headspace gives you an easy program to follow, and it’s almost constructed as a game, with levels to master and new features to unlock. First level with 10-minute sessions is free and eases you into the practice, after that, you’ll have to pay to play.
Breathe Sync. You can learn to adjust your breath to match the rhythm of your heartbeat with this app and it will help you to feel more relaxed, focused and balanced. Your breath and heartbeat are directly connected to your wellness and stress levels. By taking a few minutes each day with Breathe Sync, you can measure your well-being and stay in control.
Omvana is a beautiful meditation app created by the personal growth company Mindvalley.
HELPFUL MEDITATION ITEMS & TOOLS:
(These are all purely optional and NOT required for doing the Busy Woman's Meditation or the Program.)
I like to start and end every practice the same way, with deep breathing and with sound; either the sound of a bell, chime, gong or a singing bowl. These beautiful singing bowls from The Ohm Store are made in Nepal from hand-hammered copper and are very reasonably priced. ( I bought my own singing bowls when I was in Kathmandu, Nepal several years ago and paid almost the exact same prices for them there!)
Music is NOT necessary for meditating, but if you choose to have background music for meditating or while working try: Liquid Mind: Meditation.
Recommended music station: www.Calmradio.com to create your own calm music playlist.
Using earbuds, (Panasonic $12), headset (Plantronic stereo headset $73), and earplugs (Etymotic brand $24.95) are all useful for meditating or while listening to meditation audios.
If you’re into using music and brainwave entrainment technology during meditation or to help you focus when working, you may want to check out brainfm.
Who knew you could do meditations with Alexa on the Amazon Echo? Just say, "Alexa, open a guided meditation,” and you'll get a new one each time.
If you really can’t stand silence while you’re working or studying at home, Coffitivity gives you coffee shop chatter in your background so you don't feel left out of the action. :)
Check out the Zafu meditation cushion to sit on.
Himalayan salt lamp and an Essential oil diffuser are wonderful additions to your meditation practice (be careful with any essential oils around pets, they're not recommended).
Not directly related to meditation, but something I recommend and take every day for my own personal health, Healthy Origins Probiotic 30 Billion CFU's.
SLEEP AIDS:
Many of the items mentioned above to aid with meditation are also sleep aids. Below are other ways to help you to sleep better. Find the ones that are right for you...
If you’re interested in tracking your sleep levels and quality, I recommend the free sleepscore app: https://www.sleepscore.com/sleepscore-app/ .
Something that really helps with having better sleep is to turn your bedroom into a sleep sanctuary; keep the space dark and the air cool, but have your body still be nice and warm. That may mean wearing warm socks in a cool bedroom. Using an essential oil diffuser with lavendar oil may help you to sleep better.
Eating fiber has been shown to increase slow-wave activity and duration. Diets high in saturated fat and carbs can lead to lighter sleep, so make sure you have enough fiber; whole-grains, leafy greens and fruit in your diet, for adequate deep sleep.
Taking Vitamin D and the mineral Magnesium have both been found to help with sleep. Magnesium helps our brains and bodies relax while calming the nervous system.
Having a nightly routine really helps your body to know when it’s time to sleep. I'm usually in bed by 10pm and asleep by 10:30 pm, at the latest. Keep track to determine what the ideal time is for your body to go to sleep.
Try to disconnect from all devices, including the computer, phone and television, at least 1 hour before sleeping.
Consider doing a few minutes of reading or set the tv on a timer to shut off at a certain time.
Do Pranayama yoga nostril breathing (which activates the parasympathetic nervous system) followed by 5 minutes of meditation or try doing Yoga Nidra, a type of yoga that's gentle, easy to do and relaxes the whole body.
Always set a sleep intention:
"My intention is to sleep soundly, deeply and well, to quickly, easily and effortlessly go from consciousness to unconsciousness, to receive any necessary healing and guidance while I sleep, to have positive, inspiring and helpful dreams and to wake up refreshed and renewed after having a good night's sleep."
Try doing slow, deep breathing for 10 up to 100 breaths if necessary, before going to sleep.
Use meditation for a few minutes to help you to fall back to sleep after waking up during the night.
You can listen to "sleep music" on YouTube to help you to fall asleep.
If your body feels tense do a few relaxing yoga poses and stretches.
If necessary, occasionally take a small dose of melatonin or magnesium half an hour before bedtime to help you to fall asleep.
Use Blackout curtains for complete darkness in the room.
Use an eye mask (I never sleep without one).
Try a Bluetooth weighted eye mask with headphones.
Use earplugs, especially if you sleep with a snorer.
For sound-blocking, white noise, and air cooling( especially for menopausal women) try having 1-2 fans on - a smaller one is blowing cooling air in your face and have another bigger fan at your feet.
Use an air purifier for white noise. A Dyson air purifier is a bit pricy, but works well.
Try a pillow top mattress and a memory foam mattress pad topper or even a custom mattress.
Chili Sleep Ooler temperature controlled mattress pad. Expensive, but some say worth it. Set it to cool or warm on an optimized schedule that meets your needs and climate. It’s a menopausal woman’s answer to night sweats.
Sleep experts suggest you take a nice hot bath or shower about an hour before bedtime, then massage yourself afterwards with a calming body lotion that contains lavender or chamomile.
Have a dog to snuggle and sleep with and be sure to ADOPT, DON'T SHOP.
Allay lamp. Discovered by a Harvard neuroscientist, some people find having this soft green light on all night is very soothing and calming, especially those with migranes.
Use a white noise machine or have a ceiling fan on for white noise and for cooling the room temperature.
Use a weighted blanket. Some come with a cool fiber duvet cover so it doesn't get too hot to use. Studies suggest that weighted blankets can help reduce anxiety and relieve pain through deep pressure stimulation, which helps to relax the nervous system. The weight also helps to boost the production of serotonin and melatonin, while reducing the stress hormone cortisol.
Sleep with 1-2 body pillows placed on either side of you.
Have lots of soft pillows, 3-4, to sleep with. I like sleeping on my side with a pillow under my knees, it helps with back pain.
Try few drops of lavender essential oil on your cotton pillow case.
Play relaxing sleep music from Youtube: https://www.youtube.com/watch?v=DTl6L93cJMc
This 8-hour sleep audio is enhanced with Isochronic Tones and Binaural Beats which amplifies brainwaves. It starts out with Alpha Waves, which are the first part of the sleep cycle, then gradually takes you into Theta Waves, and finally, down to Delta Waves for a restful night's sleep. In the last 90 minutes it will take you back up through Theta Waves and Alpha Waves, to gently wake up to in the morning.
Listen to "Sleep Stories" on the Calm app.
Listen to music on your iPhone by saying, "Hey Siri, play sleep music.”
Listen to Binaural Beats on Spotify or Sleep Sounds (rain storm, nature sounds, fireplace, waves, etc.) on Alexa Echo Dot Just say, “Alexa, enable fan sounds on loop” or "Alexa, play sleep music.” (You can also stream songs from Amazon Music, Apple Music, Spotify, SiriusXM, etc., listen to audiobooks, and podcasts throughout your home, ask Alexa to answer questions, play the news, check the weather, set alarms, control your smart home - use your voice to turn on lights, adjust thermostats, and lock doors with compatible device, connect with others and call almost anyone hands-free.)
And did you know that sea air helps you to sleep better? If you feel sleepier or more rested after a visit to the seaside, there’s clear science to back up why. Sea air is good for sleep because it’s generally cleaner and fresher, with higher levels of oxygen, which can improve sleep. In fact, negative ions in sea air accelerate your ability to absorb oxygen, and also help balance your serotonin levels, one of the body's happiness hormones.
Here's my very best sleep advice: I love my husband, but after 50 years of marriage, sleeping in my own room in my own bed and having an overhead fan on and the room set at the ideal temperature for me, is a wonderful way to guarantee a good night's sleep.
BOOKS ON MEDITATION & SPIRITUALITY:
Project 369 book by David Kasneci
Project 369 workbook by David Kasneci
10% Happier by Dan Harris
A New Earth and The Power of Now by Eckhart Tolle
Autobiography of a Yogi by Paramahansa Yogananda
Ageless Body, Timeless Mind by Deepak Chopra
Bliss More by Light Watkins
Buddha’s Brain by Rick Hanson
Making Space by Thich Nhat Hanh
Quiet Mind Epic Life by Matthew Ferry
Resiliant: How to Grow an Unshakable Core of Calm, Strength, and Happiness by Dr. Rick Hanson
The Blissful Brain by Shanida Nataraja
The Science of Being and the Art of Living by Maharishi Mahesh Yogi
The Untethered Soul and The Surrender Experiment by Michael Singer
Waking Up: A Guide To Spirituality Without Religion by Sam Harris
Waking Up In Paris by Sonia Choquette
Wherever You Go, There You Are and Mindfulness For Beginners by Jon Kabat-Zinn
Awakening To The Wisdom Of Your Soul by P. Lynn Ahearn (my own spiritual memoir)
MINDFULNESS FOR KIDS:
Zen Pig series of books teaching mindfulness by Mark Brown
Moose the Worry Mutt by Dr. Jaime Crowley
A Handful of Quiet: Happiness in Four Pebbles by Thich Nhat Hanh
Sitting Still Like A Frog by Eline Snel
Good Morning Yoga by Mariam Gates
Disclaimer: Lynn Ahearn and Soulful Living Coaching shall have neither responsibility nor liability to any person with any loss or damage caused or alleged to have been caused, directly or indirectly, by any participant's use of the meditations posted on this website or information offered through her coaching or in her programs. All content is shared as educational information and is not intended to be construed as medical advice.
Techniques and products mentioned are not intended to diagnose, treat, cure, heal or prevent any disease. Occasionally I may recommend products I think may be beneficial for you that I will receive a small compensation for, but you will not pay any more for and doesn't in any way affect the price you pay.
Project 369 book by David Kasneci
Project 369 workbook by David Kasneci
10% Happier by Dan Harris
A New Earth and The Power of Now by Eckhart Tolle
Autobiography of a Yogi by Paramahansa Yogananda
Ageless Body, Timeless Mind by Deepak Chopra
Bliss More by Light Watkins
Buddha’s Brain by Rick Hanson
Making Space by Thich Nhat Hanh
Quiet Mind Epic Life by Matthew Ferry
Resiliant: How to Grow an Unshakable Core of Calm, Strength, and Happiness by Dr. Rick Hanson
The Blissful Brain by Shanida Nataraja
The Science of Being and the Art of Living by Maharishi Mahesh Yogi
The Untethered Soul and The Surrender Experiment by Michael Singer
Waking Up: A Guide To Spirituality Without Religion by Sam Harris
Waking Up In Paris by Sonia Choquette
Wherever You Go, There You Are and Mindfulness For Beginners by Jon Kabat-Zinn
Awakening To The Wisdom Of Your Soul by P. Lynn Ahearn (my own spiritual memoir)
MINDFULNESS FOR KIDS:
Zen Pig series of books teaching mindfulness by Mark Brown
Moose the Worry Mutt by Dr. Jaime Crowley
A Handful of Quiet: Happiness in Four Pebbles by Thich Nhat Hanh
Sitting Still Like A Frog by Eline Snel
Good Morning Yoga by Mariam Gates
Disclaimer: Lynn Ahearn and Soulful Living Coaching shall have neither responsibility nor liability to any person with any loss or damage caused or alleged to have been caused, directly or indirectly, by any participant's use of the meditations posted on this website or information offered through her coaching or in her programs. All content is shared as educational information and is not intended to be construed as medical advice.
Techniques and products mentioned are not intended to diagnose, treat, cure, heal or prevent any disease. Occasionally I may recommend products I think may be beneficial for you that I will receive a small compensation for, but you will not pay any more for and doesn't in any way affect the price you pay.
