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  • Mia Cosco

create your own guided meditation on insight timer



I know that the future of social media may not be just, you know, Instagram, YouTube, Facebook, LinkedIn, TikTok, and/or whatever it is that you’re using. I am very convinced that in the age of the health and wellness movement to get back into our bodies and get back to our breath and heal ourselves, I’m just so, so blown away by the mental health revolution that’s happening in my lifetime. I am absolutely, 100% convinced that meditation apps and technology that helps bring these mind-body medicine modalities to our lives efficiently are going to just take the world by storm (if they haven't already).


insight timer

Insight Timer hits this point right home and it is a free (or paid, depending on if you want to have a paid membership with them) meditation platform. People provide guided meditations and you just play them on your phone and, as long as you can hear it and meditate, it’s just a great platform and it’s a really incredible community. There’s actually at least 16 million people using Insight Timer as of this writing, so if you’re not aware of it and you have a meditation practice or you want to have a meditation practice, go to Insight Timer. You can use it on your computer, on your phone, whatever and so I’m gonna show you how I literally create meditations.


If you don’t know, I actually am a guided meditation teacher on Insight Timer, which means I facilitate and record guided meditations. I’m well known for that, I’ve been incentivized for it and this means I get paid through the platform based on donations to create my content which people willingly donate to to keep me creating content. I love it, I think it’s a wellness movement that's just gonna take the world by storm if it hasn’t already.


Without further ado, I’m actually gonna show you how I create a guided meditation. I’m assuming you came here because maybe you’ve tried or you’re looking to try and you haven’t started yet but regardless, this is my process and what I do to put out great content. I am excited to show you how I do it!


record myself guiding a meditation

Typically, when I’m creating a guided meditation and I have an idea of what I want to create in my mind, I just put together a script on my phone, notes of what I want to mention in my guided meditation or the structure I want to have and then I just hit record either on the voice memos on my phone or the video on my phone (whatever records me), but usually just voice memos on my iPhone.


I click record and then it records my crisp clean audio. I like to record my guided meditations using AirPods or headsets which are even better, and if I have an awesome microphone to use, I will use that as well. Some microphones include Blue Yeti or Rode. These are simply just world-class in terms of awesome, crisp, clean audio because the last thing you want in a guided meditation is audio that’s just chippy and bad or like you can’t even hear it, no matter how high you turn the volume up because simply it wasn’t recorded well or using high-quality resources.


editing

With that said, once you have recorded your beginning, middle and end, you want to actually post it up on Insight Timer to be monetized as a teacher.


Audacity is basically a program that will help you edit and refine any audio you have.



So, in my Desktop, I have a meditation that I recorded all about success, so basically what I did is I took the raw audio from my iPhone and I put on my desktop. Then, I actually can just drop it right in here (and Audacity is totally free to use, by the way - I don’t pay for Audacity, just download the latest version) so when you drop in your meditation, typically 10 to 15 minutes I’ll usually have recorded.


  1. Click on the actual audio file you just imported.

  2. Click 'Effect' up at the top tab of Audacity.

  3. In the drop-down menu, click 'Normalize.' You want to make sure that any noise, like background noise, is not even there.

  4. Click 'Effect' again and click on 'Noise Reduction.'

  5. This will open up an option to first get a 'Noise Profile.' Accept and continue. This is basically the x-ray for your for your sound.

  6. Then, going back to 'Effect' > 'Noise Reduction' > then reduce noise. If there’s any background noise, like laundry, the dishwasher, if someone dropped something in a room next to you or a car was honking outside, Audacity is going to do its best in this process to actually reduce that noise.


It takes me like 15 minutes to edit my audio. If it’s seriously off, I’ll just re-record in case there’s only so much than an audio editing program can do.

There’s obviously some other things you can do and tweak, but that’s what I would do just to make a crisp, clean and clear audio. Now, I'm going to export it as an MP3 because Insight Timer only accepts MP3's. All I do is name it the title I want it to have, keep all their formatting options the same and everything that works for me. In addition to this, you want to also make sure, before the final process, that you’re actually listening to the audio before you export it as an MP3 so that you are doubly sure about it. Ideally put on your best set of headphones or even just your AirPods, if you have, and just listen to it through for that crisp, cleanest, highest quality and then just make sure that it sounds to your liking.


Once you do that and it does, you hit 'Save' and then if you wanna edit any tags like the artist name or the track title (you don’t have to, like it really doesn’t actually matter if you do, but if you want, you totally can).


uploading to insight timer

I’m gonna open Insight Timer for you actually here and show you on my desktop what my teacher profile looks like.



  1. Head to your 'Audio' tab to view your meditations, drafted and published.

  2. Input your: file name,

  3. What kind of practice (teacher-led),

  4. What kind of music,

  5. What language used (if any words),

  6. What is its primary use,

  7. What is the primary practice (I usually put 'mindfulness meditation;' you can choose more additional practice types if you want with origins and influences)

  8. What is the primary origin (I choose 'consciousness' from their menu and they have a wide range to choose from for your meditations

  9. If it contains spiritual or religious references (I put 'spiritual' and usually just put 'awakening')

  10. Categorize the background music or sound (make sure you’re using music that you are not paying royalties on; you can access great resources for that freely online)

  11. Choose hashtags, if you want (e.g. for sleep? #sleep)

  12. Upload your audio in the Final Details (and they only accept MP3)

  13. Upload an image. It’ll ask you, when you upload the image, to crop it for a square and rectangle formatting for both computer and phone-friendly image. Make sure you upload a really high-quality image.

  14. Write out a description with at least a minimum of 250 characters.

  15. Preview your upload


When you are submitting your medication for approval, your meditations could take potentially three weeks.


If this helps you, tell me more in the comment section below! Tell me if you listen to the meditations or if you want the link for my meditations. If you want to donate, by all means I love it, it’s what keeps me creating the meditations and bringing health and wellness into your homes, into your hearts and if you were inspired by this to create your own guided meditation or if you want to get more help, reach out to me!


If you feel like what I shared with you today helped you and inspired you to create the best, thank you so much. I hope this taught you something and have a wonderful day!


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