Meditation: Marie’s Personal Practice

Hey, it’s Marie Forleo and you are watching
MarieTV, the place to be to create a business and a life that you love. And today it’s
Q&A Tuesday and today’s question comes from Sei and she writes: “Hi Marie. In one of your videos, which
I really like because they’re upbeat and make a lot of sense, you touched on the topic
of meditation. You referred to it as cleansing your vessel. That term triggered my interest
and I would like to ask if you can talk us through your routine. Many thanks in advance,
Sei.” Oh, Sei. Meditation is one of my most important
power tools. It’s kind of like a buzz saw and a power drill and a weed whacker all rolled
into one, but for your mind. Now, you’ve probably heard of all kinds of high level
people swearing by it like Jerry Seinfeld and Lena Dunham and Russell Simmons and Madonna
and Oprah and Lady Gaga and Martin Scorsese, and so many more. Now, I’ve talked about
meditation many times on the show, but I’ve never actually done a tutorial about my personal
practice, which we will do today. But first, the reason I am such a huge fan of meditation
is pretty simple: it works. When I meditate I am a better listener, I
have more patience, I am so much more creative, and I’m kinder to myself and other people.
I have more energy and I feel less stress. Now, of course, I dive into that stress pool
now and again just like everybody else, but thanks to meditation it’s usually just like
a quick dip instead of feeling like I’m drowning in anxiety. Now, I first learned
to meditate when I was 17 and in the past few years I’ve been way more consistent
than I’ve ever been before. On the rare occasion that I don’t meditate
first thing in the morning, I feel like I am just chasing my day and I always know I’m
not at my best. Creatively, emotionally, mentally, or spiritually. But you don’t have to take my word for it.
Meditation is scientifically proven to help you become happier and healthier and more
productive. And there’s links to research below. Bottom line, meditation determines your daily
power and presence. It removes complications and limitations and helps you become the person
you are meant to be. Maybe one of the biggest things I get out
of meditation is a clear connection to myself, because whether you realize it or not you
have an inner teacher that is full of wisdom and guidance for you, and the more that you
meditate and listen, you will be told everything you need to know to move your life in the
right direction. Now, there are so many different styles of
meditation. Some have your eyes open, some closed, some with a mantra, some without a
mantra. There’s TM, there’s zen meditation, metta, Buddhist, Kundalini meditation, and
a ton others. I practice what’s known as a simple mantra meditation. So in Sanskrit, mantra means instrument or
tool of the mind. And since I have a very active mind, having a mantra gives me a point
of focus during meditation and something that I can come back to. So if you wanna give my version a try, here
are 5 easy steps to follow. And step one is spin my tunes. So once I’ve woken up and
I’ve had some tea, I often put on music, and specifically Pandora’s calm meditation
radio, and we’ll put a link to that below. Now, why do I do that? Because I love music.
A lot of people prefer silence, and sometimes I do too, but, again, this is completely up
to you. Step number two, sit up straight. So I prefer
to sit in a cross legged position and I do my very best to sit up and lift up and have
a straight spine. Now, if sitting cross legged is uncomfortable to you, you can sit in a
chair, whatever seated position really just allows you to have your shoulders relaxed
and down and a tall lifted spine. Step number three is I set my timer. So I
just set the little timer on my iPhone, most days I set it for 10 minutes. But sometimes
I feel like I need, like, 15 or 20. Now, if you’re one of those people who says, “Mm,
I don’t have time to meditate,” to you I would say this. If you have time to shower,
you have time to meditate. Just start small, like, even with 3 minutes. Because the truth is, there are 1440 minutes
each and every day and if you can’t find 3 minutes for something that is free and scientifically
proven to make you happier and healthier and smarter, then, I’ve gotta tell you, you
need to stop watching MarieTV right now because there ain’t no hope for you. Step number four set my mudra. So I put my
hands like this, which is called a mudra. And after doing a little research I learned
that the position of touching your thumb and your index finger helps open up your root
chakra, and that supports greater focus and concentration, which is good for me. But if
you’re not comfortable with that you can simply lay your hands on your knees or hold
them in another position like this. Step number five, I say my mantra. So I take
a deep breath, I close my eyes, and I start silently saying my mantra. Now, if you have
a personal mantra, you can use that. And if not, you can use the one that I use, “So
hum namah.” And a loose interpretation of that means “turning back to my true self.”
Now, once my eyes are closed my only job for the next 10 or 15 minutes is to be fully present,
to notice my thoughts, my feelings, and my emotions. And as often as I can remember,
I come back to silently repeating my mantra because it gives my monkey mind something
to focus on. Some days my mind constantly just flitters
off and it starts making to do lists of things I have to do or coming up with ideas or conversations
that I have, and the moment that I catch myself thinking I just gently allow those thoughts
to pass by, almost like watching clouds pass across the sky. And then I come back to repeating
my mantra. And that’s it. When 10 or 15 minutes is
up my timer goes off, I take a nice deep breath, and then I move on with my day. Now, if I have to catch a super early flight
or for whatever reason I don’t meditate before I leave the house, I can easily do this on
the plane or in a taxi or even in the subway. Before we wrap up there’s one important
thing I want to share. If you’ve already tried meditation and said, “Blah, I hate
it,” please do not give up on it too soon. There are so many different methods and traditions
out there. Please keep trying different techniques and different approaches until you find one
that’s right for you. That was my A to your Q, Sei, I really hope
it helps. Let’s wrap up with this Tweetable. “There are 1,440 minutes in a day. They’ll
all go better if you take 10 of them to meditate.” Now I would love to hear from you. Do you
meditate on the regular? If not, why not? And if so, what specific difference has it
made in your life? Now, if you’re new to meditation I’ve got a challenge for you. I want you
to commit to some kind of meditation practice just for the next 7 days. See how it feels
in your body and notice how it quiets your mind and see what difference it makes in your
life. And to make this even easier, I created a guided meditation that you can download
below. That way we can practice together. Now, as always, the best discussions happen
after the episode over at, so go there and leave a comment now. Did you like this video? If so, subscribe
to our channel and, of course, I would be so grateful if you shared this with your friends.
And if you want even more resources to create a business and life that you love, plus some
personal insights from me that I only talk about in email, come on over to
and sign up for email updates. Stay on your game and keep going for your
dreams because the world needs that special gift that only you have. Thank you so much
for watching and I’ll catch you next time on MarieTV.


  1. Meditation has been part of my morning sacred practice for 6 or 7 years now, and like you, Marie, when I don't do it, I can tell something's off in my day. I've been doing it for so long now, that even my family can tell. The other day, my 9 year old set me off, and when I snapped at him he said "Mom, did you meditate today? Your angry is showing."

    How can you not laugh at that?

  2. I love a good meditation session! I meditate each day for at least 15-20 minutes and it's had such a positive impact on my life. It allows me to be still and connect with my higher being which is such a beautiful feeling. Downloaded your guided meditation, can't wait to meditate to it. 🙂

  3. I started with mindful meditation and it has rocked my world! It has helped me to accept who I am, be a better listener and smile to the world. Oh, and a bonus: I am grateful for every day 🙂

  4. Haven't said hello in a while! Just wanted to let you know I love your work and offline I feel like I'm constantly sharing your great work and B-School . Hope to grab coffee with you some day 🙂

  5. I worked in a kitchen once with an oven that had an 8 minute tread running through it. After about 6 months, I noticed that I had started dividing everything in my life into 8 minute increments. I started making my to-do lists around these and still get so much done doing that.

  6. My version of practice is chanting nam-myoho-renge-kyo twice a day. Works so great for me 🙂
    Takes about 1 hour and a half to two hours total but does wonders for productivity and resilience. This is a religious thing for me but i believe it incorporates the same benefits as meditation.

  7. For those who say they don't have time, I would add that making time to meditate will make you so much more focused, clear-headed and productive that it will save you time overall. You are less likely to get bogged down in emotional conundrums and drama that suck up so much energy and time and will be more efficient in your work.

  8. Love that you shared this. I'm not a mantra kind of person. I don't typically empty my mind. Instead I've started to develop a routine. within my mind that I'm enjoying. And I feel the same way when I don't meditate.

  9. I do Vipphasana Meditation (not sure I spelled that right). Focusing on my breath. It's super calming. On days I can't seem to sit still, I do yin or restorative yoga, so i am mostly still, focusing on my breath, and getting a stretch at the same time.

  10. Marie, you are fantastic and gorgeous. Great Q&A. I do meditate and guess what… IT WORKS 🙂 Helps me to be more patience, tolerant, focused and helps me listen. Keep doin what you do!

  11. Great video! Loved hearing about your personal practice. I guess I get caught up in feeling like I have to "accomplish" something with my meditation practice, or like I'm not doing it the right way. Was good to hear about your simple, accessible routine.

  12. I don't think I've ever tried meditation. I usually pray, but it's still hard to sit and do it; be alone with my own thoughts, talking to God. Maybe I should start meditating. Maybe even now I should go to our office bathroom, lock myself up in the toitlet and try…

  13. I'm an Indian, listening to those Sanskrit words in that accent of yours…lolll!! You are so cute and funny! BTW I'm a guy, and your foreigner follower! You rock Marie! Just keep it up, you're dayym good! 🙂 😉

  14. Hello, I have a quick question in general about LOA. Can i set my goal of attracting a lover/a relationship, even if it means that a possibility of being in a relationship with my ex?

  15. Stay on your game and keep going for your dream because the world needs that special gift that only you have. i love it so much

  16. I meditated for 20 minutes every day for about three months. It wasn't hard for me and was mildly enjoyable, but not as enjoyable as being productive or watching a comedy. I noticed NO benefits from it however, so I quit doing it.

  17. Been meditating for 10+ years. I do shikantaza. It has made me much calmer and non reactive. the biggest difference is i'm much more creative and think outside of the box.

  18. I do meditate 2 years now. At the beginning i didn't even use a technology for timing because i had talked to myself deeply do stop my meditation when the time run out ( that worked for me ).. Nowadays i use to set a timer because i became lazy and have a lack of concentration 😀

  19. I started meditating regularly in the past month, combining with very healthy diet and excercise routines. I find that meditation helps me sleep better so that I have more energy every day. So I'd say meditation is the best coffee for my mind. And somehow it soothes my craving for unhealthy food. I have much less craving for starch and sweets. And I can even go to bed on a slightly empty stomach, which rarely happened before. My mantra is usually "I'll be pretty, confident, happy and successful." But I focus mainly on deep breathing.

  20. I struggle with mindfulness exercises because I'm so self-aware naturally, mostly due to anxiety. Meditation is great because I can focus on something else, like a peaceful, utopian scenario. So much more calming!

  21. Great video thank you! I've been diving deep in my spiritual practice and it defintley helps A LOT, working on my consistency and this is def motivation. Thanks!

  22. After a long agonizing childhood and teenage life of misery and depression and anger and disappointment, a couple months of meditation warded off my depressions. Now I sort of function. I just gotta get a job!

  23. Great explaination and good to hear your personal practice. And yes, makes the perfect way to start your day

  24. I want your dress ahhhh. why aren't you affiliate linking that dress its ssooooo damn hawt!! & the color OMG!
    Great video too!

  25. any  thing   you   do   its   ok   with   me  Marie      I   am   not    worker    just  old  guy    like?

  26. Meditation is great… it makes me feel calmer in all situations… better in taking good decisions… please don't give up… it works ..n u 'll see the difference…

  27. I love you Marie <3
    I will give a chance on meditation just because you talk about this: raw and direct for those people like me that tend to have that monkey mind
    I've started today with the meditation on your blog

  28. Thanks sooooo much for sharing your personal methods of meditation. This is soo true every all the benefits you listed. I am practicing it for last 18 years on and off but this I I am going it every single day 🙂 I feel already, I am much calmer, don't get angry very quickly, talk to people more politely, get wayyyy more done, learn Bschool modules much faster…. list goes on and on. I do it for 40 min every day but even 3 mind can benefit someone immensely 😊😊😊 Thanks so much Marie

  29. Well said I totally agree 👌 Love ur dress❤️😍💃 Yep I love doing meditation 🧘‍♂️

  30. I do mindful meditation (been doing it for last 4-5 months), and it has been such an amazing discovery for me; I'm more calm, present, appreciative, focused, anxiety-free, emphatic, and have more pain endurance when doing something tough mentally!

Leave a Reply

(*) Required, Your email will not be published