You may be taking up meditation to manage stress or to heal physically or mentally, to find more peace and balance in your life, to be more efficient at work or to perform better at sport, or to be a nicer person. Countless research articles confirm that all these outcomes can follow with the regular practice of meditation. It makes good sense to begin meditation with any of these intentions in mind. While meditation has a myriad of well-proven benefits for our health, our healing and our wellbeing, the real gift of meditation is that it helps us to get to know ourselves better. And in doing so, meditation brings a deep confidence and contentment. A sense that we are fundamentally okay, that life makes sense. …And what we are left with is a natural good humour and an easy smile; the essence of meditation.
WHAT IAN GAWLER RECOMMENDS
Mindfulness-based Stillness Meditation (MBSM)
There are many different ways to learn and to practise meditation. Ian Gawler, a student of Dr. Ainslie Meares and Sogyal Rinpoche, has been one of the pioneers who brought meditation to prominence in the western world. Since beginning to teach meditation in 1981, through his public lectures and workshops, programs and retreats, Ian has introduced meditation directly to over 200,000 people. Having excellent teachers himself, Ian has written five bestselling books specifically on the subject. Based on all this experience, the main method of meditation Ian teaches is what he calls Mindfulness-based Stillness Meditation (MBSM). This is for everyone interested in health, healing and wellbeing.
Click here to expand this section & display a brief explanation of Mindfulness-based Stillness Meditation (MBSM).
If you are a beginner, or if you are interested to learn to meditate using our approach, Mindfulness-based Stillness Meditation (MBSM) is where we recommend you start. Full details are in Blue Sky Mind.
Ian developed MBSM based on the teachings of Dr. Ainslie Meares (Melbourne) and what he learnt as a student of the great Tibetan Master Sogyal Rinpoche (Tibet) over a period of 30 years. Sogyal Rinpoche, the author of “The Tibetan Book of Living & Dying” which has sold in excess of 3 million copies worldwide, visited and taught in Australia, annually, for long periods between 1989-2017
This method also came from Ian’s direct experience and the feedback from thousands of his students over many years.
The AIM of Mindfulness-based Stillness Meditation is to learn to deeply relax the body, to calm the mind and to progress using mindfulness into greater awareness and deeper stillness.
The METHOD of Mindfulness-based Stillness Meditation. There are 5 steps – easy to learn, easy to practise. Those steps are Preparation, Relaxation, Mindfulness, Awareness and Stillness.
1. Preparation covers all the practical details related to where and when we meditate; along with the environment and the supports we use.
2. Relaxation – Here we learn how to consciously relax the body and the mind. To begin with we do this using the Progressive Muscle Relaxation exercise. As we progress, we learn to relax more quickly and more deeply, but every time we meditate we begin by relaxing in a conscious and deliberate way.
3. Mindfulness – Having relaxed, now we give our attention to practising and developing the capacity to pay attention to our present moment experience, free of any judgment or reaction. We learn to be ‘in the moment’, present.
4. Awareness – As we become more mindful we become aware of much more, and this includes noticing what our mind is doing, where our attention is, what our body is feeling etc. It’s like we are standing back and “seeing” the whole picture. Imbued with wisdom and understanding.
5. Stillness. Then, having prepared well, relaxed, become more mindful and aware, we learn to let the activity of our mind subside and let go into the calm, the clarity and the stillness of deeper meditation. Eventually this stillness is throughout our mind and body.
Once the Mindfulness-based Stillness Meditation (MBSM) method is well established, you may benefit from learning more about other possibilities using meditation which deepen and expand the experience and the benefits. These additional possibilities are briefly described later, in the section Expanding your Meditation.
RECOMMENDATIONS for BEGINNERS.
- Start by joining The Meditation Community.
- Read Blue Sky Mind (currently being revised and republished 2026)
- Then, be guided in your practice by Ian and Ruth’s downloads featuring all the Blue Sky Mind techniques, along with the original download series numbered 1 to 5. As a beginner, starting with number 1 is recommended – Meditation – A Complete Guide. Dr Ruth Gawler, Ian’s wife, was a General Practitioner with a special interest in integrative and lifestyle medicine. Ruth has recorded an excellent specific meditation practice download called A Woman’s Voice and together they have created Meditation for Children.
- Attend one of Ian and Ruth’s residential meditation retreats.
RECOMMENDATIONS for more EXPERIENCED MEDITATORS.
- Start by joining The Meditation Community.
- Read Meditation – An In-depth Guide written with Paul Bedson (with whom Ian worked for over a decade).
This book is comprehensive and details techniques for:
• pain-management
• emotional healing
• stilling the mind
• developing mindfulness
• healing imagery - Read Blue Sky Mind (currently being revised and republished 2026)
- Attend at least one annual meditation retreat per year. Preferably one where Ian is teaching and guiding meditation each day.
- Develop the habit of a daily practice of meditation.
“The best meditation to do is the simplest one which works for you!”
These are books to read, and, to study.
The main practices from Blue Sky Mind are all included in the Stillness Practice‘s download. Also available in:
The Blue Sky Mind Collection (Ian’s voice)
The Blue Sky Mind Collection (Ruth’s voice)
Many experienced meditators find the specific process set out in the Mindfulness of Thoughts practice very helpful to take them beyond the distractions of excessive thinking and turbulent emotions into the deeper stillness of meditation. Learning “the gap” between the thoughts is an entry point to stillness.
IAN’S MEDITATION BOOKS
1. Blue Sky Mind (currently being revised and republished 2026)
2. Meditation – An In-depth Guide, co-written with Paul Bedson. This is very comprehensive book and good to follow up with after Blue Sky Mind.
3. The Mind that Changes Everything. Here the focus is on the creative use of the mind through affirmations and imagery. In this book, Ian explains how the mind functions and how we can use more of its potential in all aspects of life. A special feature is the extensive section related to healing. 48 techniques are featured that mobilize the power of the mind. There are many real life examples highlighting the possibilities. Very inspiring for those on the healing path.
4. Meditation – Pure and Simple. Shorter again, this book focuses on deepening relaxation and specific techniques for moving past distracting thoughts into a deeper stillness. A little like a workbook that can be used for those who would like a shorter, more concise text. (Now out of print)
5. Peace of Mind provides an excellent but shorter overview of the theory and key techniques for meditation, contemplation and imagery. This book has assisted many people over 3 decades with recovery from illness and suffering. Highly readable for those with little or no experience. (Now out of print)
IAN AND RUTH’S MEDITATION AUDIO RANGE
Audio recordings are excellent if you find listening to the theory helpful, and most people find listening to guided meditations really effective – both when they begin, and if at any stage your meditation needs a boost. It is like having the meditation teacher with you, present each day, and we encourage people to use them regularly.
BLUE SKY MIND MEDITATIONS
PLEASE NOTE These guided meditations are available in both Ruth and Ian Gawler’s voices as they guide all the exercises and meditations from Ian’s latest meditation book Blue Sky Mind. They are only available as downloads. They are intended to support you as you learn, develop and deepen your meditation.
Each group of the downloads as listed below is bundled together and made available for purchase as a package.
1. The Stillness Practices. These are the key practices most recommended for daily use. Of them all, many find the Mindfulness-based Stillness Meditation practice the most useful, therefore it is recommended as the main practice.
If you wish to order The Stillness Practices, narrated by Dr. Ruth Gawler, please click here.
2. The Relaxation Practices.This group of practices is excellent for learning how to relax body and mind at will, and experience life in a more relaxed, stress free and calm manner.
If you wish to order The Relaxation Practices, narrated by Dr. Ruth Gawler, please click here.
3. The Guided Imagery Practices.The two practices that are included here so many people find helpful for letting go of busyness, finding inner peace, as an adjunct for both healing, disease prevention and as a powerful support on the spiritual path.
If you wish to order Guided Imagery Practices, narrated by Dr. Ruth Gawler, please click here.
There is an explanatory guidance introduction with instructions for the parent or teacher using these techniques with children.
Of course the way of introducing the exercise depends on the age of the child and their capacity. The exercises can also be used in the classroom for ages 6–13 years.”
CLASSIC GUIDED MEDITATIONS
Most of these guided meditations are available only in Ian Gawler’s voice. Ruth has recorded A Woman’s Voice and Meditation for Children.
1. Meditation – A Complete Guide. This provides an exellent starting point and the download to support your regular practice. On it, Ian introduces the theory of Mindfulness-based Stillness Meditation and then leads two key exercises.
2. Relaxation for Everyone. Here, the focus is on learning to consciously relax the body as well as the mind. This audio recording has been recorded with the sounds of nature in the background. The series of four exercises will help you to learn how to relax rapidly and thoroughly. A feature on this audio recording is the track where the relaxing and lyrical harp of Peter Roberts accompanies Ian’s voice.
3. Deepening your Meditation. Here we move on to learn greater skills with concentration and mindfulness. The sound of the didgeridoo helps to hold the focus of concentration with accompaniment of Marshall Whyler. This audio recording appeals to teenagers as well as adults and contains some instruction from Ian and the use of the breath for focusing the awareness.
4. Meditation – Pure and Simple. Specific exercises are led by Ian that help you to manage a busy mind with lots of intruding thoughts and emotions. These techniques also provide a very useful starting point for people dealing with anxiety or depression. This audio recording helps to create some space and objectivity with the thoughts and feelings, leading to a greater awareness of the mind’s activity and consequently leads to a greater capacity to disengage from unhelpful patterns.
5. Mind-Body Medicine. Ian introduces and leads two key imagery meditations, one accompanied by Peter Roberts on harp. These techniques are excellent for relieving stress, for regaining energy, peace and balance; as well as being highly recommended for those on the healing path or those who like to use their minds more actively in meditation. They work on the unconscious to create a more positive and optimistic mind.
6. A Woman’s Voice – Mindfulness Meditations with Ruth. Meditation has many thousands of research studies attesting to its many benefits. Here, Ruth introduces and leads you through easy, beneficial methods.
7. Meditation for Children – with both Ian and Ruth. This audio recording has been made specifically with the needs of modern children in mind. Ruth and Ian, experienced parents themselves, recognize the benefit of the invaluable gift we can give children in teaching them meditation. On this audio recording, your child is guided by Ian and Ruth through:
1. the Progressive Muscle Relaxation exercise (such an excellent lead in to deep relaxation and gentle meditation),
2. the imagery-based meditation called ” Finding Your Tree”,
3. a meditation based on the White Light Meditation for helping to clear away worries or illness – ideal to use in bed at the end of the day, like a bedtime story for a deep, natural sleep.
There is an explanatory guidance introduction with instructions for the parent or teacher using these techniques with children. Of course the way of introducing the exercise depends on the age of the child and their capacity. The exercises can also be used in the classroom for ages 6–13 years.
EXPANDING YOUR MEDITATION
Click here to expand this section & display a brief explanation of Expanding your Meditation
There are many different styles of meditation practiced around the world, and fundamentally they fall into 3 main categories. Once you have understood Mindfulness-based Stillness Meditation (the Blue Sky Mind approach), you may well benefit from learning and practising other methods
1. Meditation for Health, Healing and Wellbeing.
2. Contemplation (Insight Meditation or Analytical Meditation).
3. Imagery or Visualization.
“Quite simply, the regular practice of meditation can transform your life for the better!”
