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Live and Dare







By Giovanni



 meditation, mindfulness

Ok, so you know
that meditation
has dozens of
bene ts, and
everybody is


doing it. You look
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doing it. You look
for information

Live and Dare

online or on a
bookstore, and
see that there are
a LOT of di erent ways of doing meditation, dozens of

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meditation techniques, and some con icting information.
You wonder which way is best for you.
This article will help you navigate the sea of di erent
practices of seated meditation, brie y explaining each of
them, and pointing to further resources. There are literally
hundreds – if not thousands – of types of meditation, so
here I will explore only the most popular ones.


You can also check my walking meditation guide, for more
dynamic meditation techniques. Or, if you already have
some experience with meditation, you might enjoy reading
about the meditation experiments I was doing while writing
this post.

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Meditation geek.

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Student of life.

At the bottom of this page you will nd a button to
download a FREE PDF copy of this post, for easy reference.
The advice regarding the posture of meditation is very

hacker. App

similar among the di erent styles of seated practice, so I will
go in to more detail about it only once, when talking about

the rst technique (Zen meditation).
I have strived to include a “Is it for me?” section, with
general observations about each practice. Keep in mind
these are tentative; they are there to give some direction,
and potentially any person could feel attracted to any of
these modalities.
This article does NOT tell you which is “the best” type of
meditation – because there is no such thing, and I’m not
here to create controversy. Also, I have here focused more
on meditative practices; I may write another article on other
similar practices, that are more about relaxation or
If you are a beginner, you may also enjoy the post on
meditation tips and meditation for beginners – how to build
the habit.

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part of the body. a mantra. his ability to keep the ow of attention in the chosen object gets stronger. I’d like to propose a third: E ortless . into two categories: Focused Attention and Open Monitoring. As the practitioner advances. etc. external object.The “best” meditation is the meditation that works for you. at this stage in you life. This object may be the breath. visualization.   Focused attention meditation Focusing the attention on a single object during the whole meditation session. and open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. 2 CLICK TO TWEET     GENERAL TYPES   Scientists usually classify meditation based on the way they focus attention.

Mantra Meditation. be them internal (thoughts. Kundalini Meditation.   E ortless Presence It’s the state where the attention is not focused on anything open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.). some forms of . Loving Kindness Meditation. and many others. monitoring all aspects of our experience. Vipassana. some forms of Qigong. without judgment or attachment. memory. Examples of these are: Samatha (Buddhist meditation).) or external (sound. Pranayama. we keep it open. smell.   Open monitoring meditation Instead of focusing the attention on any one object. It is the process of non-reactive monitoring of the content of experience from moment to moment.distractions become less common and short-lived. etc. feelings. as well as some types of Taoist Meditation. Examples are: Mindfulness meditation. etc. Both the depth and steadiness of his attention are developed. All perceptions. Chakra Meditation. are recognized and seen for what they are. Sound Meditation. without going into them.

Eventually both the object of focus and the process itself is left behind. and even the process of monitoring. We can also call it “Choiceless Awareness” or “Pure Being”. In some techniques. Dzogchen. even though this is  sometimes not expressly said (only implied). and some advanced forms of Raja Yoga. steady. some forms of Taoist Meditation. and there is only left the true self of the .in particular. and not a meditation type in itself.   open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Mahamudra 1 . empty. Examples are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi. as “pure presence”. this is the only focus. In my point of view. All traditional techniques of meditation recognize that the object of focus. This is actually the true purpose behind all kinds of meditation. Most of the meditation quotes you nd speak of this state. so that e ortless inner silence and deeper states of consciousness can be discovered. this type of meditation always requires previous training to be e ective. and introverted. but reposes on itself – quiet. is just a means to train the mind. from the beginning.

  1) BUDDHIST MEDITATION     Zen Meditation (Zazen)   Origin & Meaning Zazen ( ) means “seated Zen”. in Japanese. tracing back to Indian monk Bodhidharma (6th century CE). with crossed legs. in Japan and Korea. In the West. It has its roots in the Chinese Zen Buddhism (Ch’an) tradition. but this is hardly . the founder of Soto Zen movement in Japan. Nowadays most practitioners sit like this: open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Traditionally it was done in lotus or half-lotus position. Similar modalities are practiced in the Rinzai school of Zen. its most popular forms comes from Dogen Zenji (1200~1253). or “seated meditation”.   How to do it It is generally practiced seated on the oor over a mat and cushion.

Or on a chair: Images courtesy of Zen Mountain Monastery The most important aspect. as you see in the . is keeping the back completely straight. from the pelvis to the open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.

As to the mind aspect of it. starting with 10. aware of and observing what passes through their minds and around them. It’s a type of E ortless Presence meditation Learn more: Zen Mountain Monastery open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. gently bring back the attention to 10 and resume from there. with your gaze resting on the ground about two or three feet in front of you. without dwelling on anything in particular. rather. When you arrive in 1.neck. 8. you resume from 10 again. Mouth is kept close and eyes are kept . etc. Each time you inhale you count one number. and then moving backward to 9. practitioners remain as much as possible in the present moment. This may be aided by counting the breath in your mind. 7. If you get distracted and lose your count. it’s usually practiced in two ways: Focusing on breath — focus all your attention on the movement of the breath going in and out through the nose. Shikantaza (“just sitting”) — in this form the practitioner does not use any speci c object of meditation.

 chanting. as well as plenty of information on the internet. Most of them teach zazen for free. with strong community support. Some people will like this. There is a lot of emphasis in keeping the right posture.     open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. In many of them you will nd it coupled with other elements of Buddhist practice: prostrations. and in themselves they are also meditative. It is usually practiced in Zen Buddhist centers (Sangha). Personally. and I found that those elements and a bit of formality can also help create a structure for the practice. and you can easily nd a lot of strong communities practicing it. others won’t. a bit of ritualism. and group readings of the Buddha teachings.Open Way (PDF) Visit a Zen Buddhist center near to you.   Is it for me? Zazen is a very sober meditation . I practiced zazen in a Buddhist group for 3 years. as an aid for concentration.

N. dating back to 6th century BC. Vipassana-meditation. as taught in the last few decades. Due to the popularity of Vipassan -meditation.Vipassana Meditation   Origin & Meaning   “Vipassana” is a Pali word that means “insight” or “clear seeing”. and was popularized by  S. the “mindfulness of breathing” has gained further popularity in the West as “mindfulness”.   How to do it [There is some con icting information on how to practice open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. It is a traditional Buddhist practice. Goenka and the Vipassana . comes from the Theravada Buddhist tradition.

Vipassana. most teachers emphasize  starting with mindfulness of breath in the rst stages. however. open in browser PRO version Are you a developer? Try out the HTML to PDF API .” This is more like focused attention meditation. Alternatively. a chair may be used. In general. one is to sit on a cushion on the oor. Here goes an introduction. To know more I’d suggest following up the links provided or learning from a teacher (perhaps in a Vipassana retreat). on the movement of your breath. Focus all your attention. Notice the subtle sensations of the movement of the abdomen rising and falling. alternatively. from moment to moment. This is typically done through breathing awareness. Then the practice moves on to developing “clear insight” on the bodily sensations and mental phenomena. and is more advanced. to stabilize the mind and achieve “access concentration. but the back should not be supported. cross-legged. observing them moment by moment and not clinging to any.] Ideally. aimed for beginners. through samatha practice. with your spine erect. one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin – though this requires a bit more practice. The rst aspect is to develop concentration.

etc. like “thinking”. you should focus on the secondary object for a moment or two. for example. label it “hearing” instead of “motorcycle. A mental note identi es an object in general but not in detail. or if it causes desire or aversion to appear.). If a secondary object hooks your attention and pulls it . and then return to the sensation of breathing. emotions.  “memory”. itchiness in the body. “hearing”. When you’re aware of a sound. This practice is often called “noting”. Simply notice these phenomena as they emerge in the eld of awareness.” “voices” or “barking dog. labeling it with a mental note. while these other thoughts or sensations are there simply as “background noise”. The attention is kept in the object of concentration (the breathing). etc. etc.As you focus on the breath. smell. The object that is the focus of the practice (for instance. feeling.) or through the mind (thought. the movement of the abdomen) is called the “primary object”. you will notice that other perceptions and sensations continue to appear: sounds. “desiring”.” open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. feelings in the body. memory. And a “secondary object” is anything else that arises in your eld of perception – either through your ve senses (sound.

and keep you in more objectively noticing them. You don’t have to identify the scent. letting thoughts and sensations arise and pass away of their own accord.If an unpleasant sensation arises. When aware of a fragrance. As a result one develops the clear seeing that the observed phenomena is pervaded by the three “marks of existence”: impermanence (annica). which is normally thought or bodily sensations. Learn more: Types of Vipassana (read the answer from Anh-Minh Do) Vipassana Dhura (very in-depth article) open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. One observes the objects of awareness without . equanimity. Mental labeling (explained above) is often use as a way to prevent you from being carried away by thoughts. peace and inner freedom is developed in relation to these inputs.” Then return your attention to the primary meditation object. insatisfactoriness (dukkha) and emptiness of self (annata). note “pain” or “feeling” instead of “knee pain” or “my back pain. say the mental note “smelling” for a moment or two. When one has thus gained “access concentration”. As a result. the attention is then turned to the object of practice.

Vipassana for beginners (Goenka style) Mindfulness in Plain English (free eBook) Visit a Vipassana center near you   Is it for me? Vipassana is an excellent meditation to help you ground yourself in your . The teaching of it is always free. It is a very popular style of meditation. and understand how the processes of your mind work. as well as 3~10 days retreats (donation based).     Mindfulness Meditation   Origin & Meaning Mindfulness Meditation is an adaptation from open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. If you are completely new to meditation. and books about it. There are no formalities or rituals attached to the practice. websites. Vipassana or Mindfulness are probably good ways for you to start. You can nd plenty of teachers.

Pay close open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. One of the main in uencers for Mindfulness in the West is John . sit on a cushion on the oor. and emotions that arise.   How to do it Mindfulness meditation is the practice of intentionally focusing on the present moment. with straight and unsupported back. especially Vipassana. “mindfulness of breathing”. accepting and nonjudgmentally paying attention to the sensations. and other Buddhist meditational practices. is part of the Buddhist practice of Vipassana or insight meditation. thoughts. but also having strong in uence from other lineages (such as the Vietnamese Zen Buddhism from Thich Nhat Hanh). or on a chair. such as zazen (source: Wikipedia). His Mindfulness-Based Stress Reduction program (MBSR) – which he developed in 1979 at the University of Massachusetts Medical School – has been used in several hospitals and health clinic on the past decades. For the “formal practice” time. Anapanasati. “Mindfulness” is the common western translation for the Buddhist term sati.traditional Buddhist meditation practices.

and thoughts. the practice is to pay attention to what is going open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. without losing ourselves in anything that arises. and bring the attention back to the breathing. and talking. walking. The e ort is to not intentionally add anything to our present moment experience. appreciate how di erent the body and mind feel. When you breath out. Do like this for the length of your meditation practice. but to be aware of what is going on. When you breath in. Learn to enjoy your practice. and how it feels. There is also the practice of mindfulness during our daily activities: while eating. or to the objective noticing of that thought or . gently recognize that you have been distracted. Whenever that happens. Or you can move on to be paying attention to the sensations. There is a big di erent between being inside the thought/sensation. be aware that you are breathing in. For “daily life” meditation. Once you are done. thoughts and feelings that arise. and simply being aware of it’s presence. be aware you are breathing out. constantly redirecting the attention to the breath.attention to the movement of your breath. Your mind will get distracted into going along with sounds. sensations.

that means being more aware of your body movements. They are both equally important. and vice-versa.   Learn more: Psychology Today (more details on how to practice) Palouse Mindfulness (MBSR free online course) Mindfulness exercises Mindful Schools   Is it for me? For the general public. It is the type of meditation that is most taught at schools and hospitals. that means paying attention to the words you speak.on in the present moment. your feet touching the ground. to be aware of what is happening – and not living in “automatic mode”. If you are . The “mindfulness movement” as open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. this is perhaps the most advisable way to get started with meditation. etc. If you are speaking. the sounds you are hearing. how you speak them. as far as I am aware. Your e ort in seated practice supports your daily life practice. and to listen with presence and attention.

Zazen. is not Buddhism. For most people. Mindfulness Meditation may be the only type of meditation they will like. but an adaptation of Buddhist practices due to their bene ts in good physical and mental health and general wellbeing. especially if their focus is only the physical and mental bene ts of meditation. as it is usually taught dissociated from several of the eastern concepts and philosophies that traditionally accompanied the practice.     Loving Kindness Meditation (Metta Meditation)   Origin & Meaning Metta is a Pali word that means open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. If your focus is a deeper transformation and spiritual development. however. or other types of meditation. And for that it is great – it will bring many good things to your . then mindfulness meditation may be just an initial step for you. From here you can then move into Vipassana.practiced nowadays in society at large.

benevolence. greater feeling of competence about one’s life. This practice comes from the Buddhist traditions. especially the Theravada and Tibetan lineages. and generates in his mind and heart feelings of kindness and benevolence. Demonstrated bene ts include: boosting one’s ability to empathize with others. Start by developing loving-kindness towards .kindness. and good will. including a more loving attitude towards oneself. Usually this progression is advised: 1. “Compassion meditation” is a contemporary scienti c eld that demonstrates the e cacy of metta and related meditative practices. with closed eyes. then progressively towards others and all beings. increased self-acceptance. and increased feeling of purpose in life (read more in our other post). development of positive emotions through compassion. oneself open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.   How to do it One sits down in a meditation position.

and then gradually the entire universe The feeling to be developed is that of wishing happiness and well-being for all. unarisen ill will does not arise and arisen ill will is abandoned. or by imagining the state of another being.2. This practice may be aided by reciting speci c words or sentences that evoke the “boundless warm-hearted feeling”. a di cult person 5. visualizing the su ering of others and sending love.  “For one who attends properly to the liberation of the heart by . a good friend 3. a “neutral” person 4. the more joy you will experience. all four of the above equally 6. The more you practice this meditation. and wishing him happiness and peace.” – The Buddha 2 open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. That is the secret of Mathieu Richard’s happiness.

Ph. as an antidote to insomnia. and it will help increase your general level of happiness. by Buddhist teachers.     open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. . or anger issues. You cannot feel lovingkindness and depression (or any other negative feeling) at the same time.In this article. It is bene cial both for sel ess and self-centered people. Emma Seppälä. Learn more: Wikipedia on Metta Meditation Metta Institute (Buddha’s word on metta) Hu ngton Post article on the bene ts of metta   Is it for me? Are you sometimes too hard on yourself or on others? Or feel like you need to improve your relationships? Lovingkindness meditation will help you. It is also often recommended.D explores the 18 scienti cally proven bene ts of Loving-Kindness meditation.

Some meditation teachers insist that both the choice of word. due to the “vibration” associated to the sound and meaning. and the chosen word is completely irrelevant. and that for this reason an initiation into it is essential. that is repeated for the purpose of focusing your mind. It is not an a rmation used to convince yourself of something.2) HINDU MEDITATION (Vedic & Yogic)     Mantra Meditation (OM Meditation)   Origin & Meaning A mantra is a syllable or word. and its correct . is very important. Buddhist traditions open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Others say that the mantra itself is only a tool to focus the mind. usually without any particular meaning. Mantras are used in Hindu traditions.

Sometimes this practice is coupled with being aware of the breathing or coordinating with it. it creates a mental vibration that allows the mind to experience deeper levels of open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.(especially Tibetan and “Pure Land” Buddhism). the mantra is actually whispered very lightly and softly. as an aid to concentration. A more devotion oriented practice of mantras is called japa. and consists of repeating sacred sounds (name of God) with love. it is usually practiced sitting with spine erect. as well as in Jainism. but that is just one of the mantras that can be used. In other . The practitioner then repeats the mantra in his mind. over and over again during the whole session.   How to do it As most type of meditations. Sikhism and Daoism (Taoism). and eyes closed. Some people call mantra meditation “om meditation”.  As you repeat the mantra. silently.

the mantra becomes increasingly abstract and . Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts.awareness. the source of everything in the universe. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit. The mantra is a tool to support your meditation practice. As you meditate. (Deepak Chopra) Here are some of the most well-known mantras from the Hindu tradition: om so-ham open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. until you’re finally led into the field of pure consciousness from which the vibration arose.

As the practice deepens. beads are typically used for keeping count. In the latter case. and you are left in a state of deep inner namah shivaya om mani padme hum rama yam ham You may practice for a certain period of time.   Learn more: Wikipedia article on Mantra Seven Ways to Meditate with OM Mantra Yoga and Primal Sound (book) Mantras: Words of Power (book)   Is it for me? People usually nd that it is easier to focus with a mantra open in browser PRO version Are you a developer? Try out the HTML to PDF API . or for a set number of “repetitions” – traditionally 108 or 1008. Or the mantra may even disappear. you may nd that the mantra continues “by itself” like the humming of the mind.

 In the late 1960s and early 1970s. Meditating with a mantra can also make it simpler to  integrate your meditative state into your daily life. It is a widely practiced form of meditation. it can be easier to keep the focus on a mantra rather than on the breathing. since it mantra meditation demands constant attention. The Beach Boys and other celebrities. Because a mantra is a word. In whatever activity you nd yourself into. it can be as simple as repeating the mantra in your mind.      Transcendental Meditation (TM)   Origin & Meaning Transcendental Meditation is a speci c form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in India and the West.than with the . the Maharishi achieved fame as the guru to the Beatles. and thoughts are usually perceived as words. It is useful especially when the mind is racing with many thoughts. with over open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.

[Image from NurseTalkSite. However. There are over 600 scienti c papers. many sponsored by the organization.5 million practitioners]   How to do it open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. and there is a lot of scienti c research. and some accusation of cultish behavior and doubtful research practices. many of them peer-reviewed. demonstrating the bene ts of the practice. and I have used part of their research when composing my bene ts of meditation page. there are also critics of the Maharishi and his .

and is given to the practitioner based on his gender and age. however. though.Transcendental meditation is not taught freely. You can learn more about NSR in comparison to TM here and here. This probably is irrelevant for most people. it is known that TM involves the use of a mantra and is practiced for 15–20 minutes twice per day while sitting with one’s eyes closed. they are Tantric names of Hindu deities. such as the initiation (puja) and yogic ying (part of TM-Siddhi). which was created in 2003 by a former TM Teacher. In general. and has stripped out some mystical elements of the practice of TM. This is the o cial site of the movement: TM site.   Is it for me? Personally I don’t feel comfortable advising anyone to try open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. The support given seems to be . There is another similar technique. The mantra is not unique. They are also not “meaningless sounds” – rather. The only way of learning it is to pay to learn from one of their licensed instructors. called Natural Stress Relief. and is much cheaper to learn (47 USD instead of 960 USD).

check out this answer I wrote in Quora. samadhi). Tradition goes as far as 1700 B.     Yoga Meditations   Origin & Meaning There is not one type of meditation which is “Yogic Meditation”. dharana. physical postures (asanas). especially if you are looking to go deep into meditation. dhyana. and contemplative practices of meditation (pratyahara.C. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. for a fraction of the cost or for free. have a look at NSR (above). To know . Yoga means “union”. breathing exercises (pranayama). and has as its highest goal spiritual puri cation and Self-Knowledge. or Mantra Meditation. Classical Yoga divides the practice into rules of conduct (yamas and niyamas).Transcendental Meditation anymore. If you wish to try something similar. so here it is meant the several meditation types taught in the yoga tradition.

and then with eyes open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. as a means to silence the mind. Chakra Meditation — the practitioner focuses on one of the seven chakras of the body (“centers of energy”). towards that spot. om). The attention is constantly redirected to this point. vam. and crown chackra. Gazing Meditation (Trataka) — xing the gaze on an external object. By time the “silent gaps” between thoughts get wider and deeper. ram. with eyes . Sometimes this is accompanied by physically “looking”. image or a symbol (yantras). typically doing some visualizations and chanting a speci c mantra for each chakra (lam. ham. The most common and universal one is the “third eye meditation”. third eye. yam. typically a candle. Third Eye Meditation — focusing the attention on the “spot between the eyebrows” (called by some “the third eye” or “ajna chakra”).  How to do it Here are some types of meditation practiced in Yoga. It is done with eyes open. Most commonly it is done on the heart chackra.

Starts with meditation on “external sounds”. The ultimate open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. and. Sound Meditation (Nada Yoga) — focusing on sound. and meditation exercises taught by Paramahamsa .closed. and are seeking the spiritual aspects of meditation. and it should not be attempted without the guidance of a quali ed yogi. breathing. enlightenment. whereby the student focuses all his attention on just hearing. By time the practice evolves to hearing the “internal sounds” of the body and mind. you should still keep the image of the object in your “mind’s eye”. This is more suited for those who have a devotional temperament. you can apply to receive the Self-Realization lessons. free of charge. to train both the concentration and visualization powers of the mind. To learn it. such as calming ambient music (like Native American ute music). as a help to quieten and collect the mind. After closing the eyes. Kundalini Meditation — this is a very complex system of practice. the development of several psychic centers in the body. Kriya Yoga — is a set of energization. There are several dangers associated with this practice. nally. The goal is the awakening of the “kundalini energy” which lies dormant on the base of the spine.

Concentrate on the space which occurs between two . The text Vijnanabhairava Tantra. Tantra — unlike the popular view in the West. with dozens of di erent contemplative practices. When one object is perceived. which is a sound without vibration. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Meditate on the occasion of any great delight. Meditate on the feeling of pain.goal is to hear the “Ultimate Sound” (para nada). Tantra is a very rich tradition. most of them more advanced (already requiring a certain degree of stillness and mind control). for instance. most Tantra practices have nothing to do with ritualized sex (this was practiced by a minority of lineages. Dwell on the reality which exists between pain and pleasure. all other objects become empty. Fix attention on the inside of the skull. Concentrate on that emptiness. Close eyes. lists 108 “meditations”. and that manifests as “OM”. Here are some examples from that text: Merge the mind and the senses in the interior space in the spiritual heart.

Contemplate on the universe or one’s own body as being lled with bliss. This means breathing in counting up to 4. and let the abdomen (and not the chest) be the one that moves. Go through a few cycles like . holding for 4 seconds. breathing out for 4 seconds. Listen to the sound of a musical instrument as it dies away. but the simplest and most commonly taught one is the 4-4-4-4. and holding empty for 4 seconds. but an excellent practice to calm the mind and prepare it for meditation. Pranayama — breathing regulation.Meditate on the void in one’s body extending in all directions simultaneously. Breathe through your nose. Listen to the Anahata [heart chakra] sound. It is not exactly meditation. There are several di erent types of Pranayama. This regulation of breathing balances the moods and open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Concentrate on a bottomless well or as standing in a very high place. Contemplate that the same consciousness exists in all bodies. Concentrate intensely on the idea that the universe is completely void.

this video is an excellent resource on how to do Yoga style meditation. For a . and it combines breathing. The Practice of Nada Yoga (book). mantra. the others are more speci c or complex.  Bindu Magazine (compreenshive article) The Science of Pranayama (book) Tantra: The Path of Ecstasy (book) List of meditation objects in Yoga (George Feuerstein)   open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. so there are many other techniques.paci es the body. Yoga is a very rich tradition. But the ones above are the most well-known. Learn more: Chakras: Seven Chakras. Wikipedia article Trataka (Wikipedia) Meditation and Mantras (book) Raja Yoga (book) Kriya Yoga (Self-Realization Fellowship) Nada Yoga: Spirit Sound. body awareness. with di erent lineages. and chakra meditation. Mind Body Green. and can be done anywhere. Wikipedia.

Probably the simplest one to try is the “third eye meditation”. Kundalini and Chakra meditation should only be attempted with a teacher. kriya yoga is a good option. you are likely to nd one that you like. If you are a devotional person.Is it for me? With all these types of meditation in Yoga. If you are a musician.     Self-Enquiry and “I Am” Meditation   Origin & Meaning Self-Enquiry is the English translation for open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Pranayama is de nitely something anyone can bene t from. perhaps nada yoga is something that will attract you. either of a teacher or a good book (see references above). which is simple and yields results fairly . For the other types you would probably need more instruction. Besides.

to nd the answer to the “Who am I?” question. it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi (1879~1950).com . It means to “investigate” our true nature. and Eckhart Tolle. Many contemporary teachers to employ this technique. however. We see references to this meditation in very old Indian texts. Adyashanti. our true being. the most famous ones being Mooji  (whom I’ve personally been with and recommend).   open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.the Sanskrit term atma vichara. which is greatly inspired in his teachings – as well as those of Nisargadatta Maharaj (1897~1981) and Papaji – strongly uses this technique and variations. which culminates with the intimate knowledge of our true Self. The modern non-duality movement (or neo-advaita).

“To whom does this arise?” or “Who is aware of _____ (anger. it may sound very abstract. you ask yourself. Your sense of “I” (or “ego”) is the center of your universe. Whenever thoughts/feelings arise. the question “Who I am?” is asked within yourself. Yet we are not clear about what this “I” is – about who we truly are. our labels. go deep into it. but a pure. and use this question simply as a tool to x your attention in the subjective feeling of “I” or “I am”. subjective. however. With Self-Enquiry. emotions. beyond all limitation. our roles. When explaining it. our . behind all your thoughts. in essence – and confuse it with our body. and perceptions. This will then reveal your true “I”. Become one with it. your real self as pure consciousness. It’s the biggest mystery in our lives.How to do it This practice is very simple. You must reject any verbal answers that may come. feeling of existing – without any images or concepts attached to it. but also very subtle. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. It is there. but a question to bring the attention to the core element of your perception and experience: the “I”. in some form or another. This is not your personality. It is not an intellectual pursuit. memories.

fear. objectless and choice-less awareness. From then you ask “Who am I?”.com . On all other types of meditation. It is the attention turned towards its source. In self-enquiry. without association with anything you perceive. the “I” (yourself) is focusing on some object. the “I” is focusing on itself. the non-verbal “I am” that shines inside of you. physical or mental. Keep it pure. to bring the attention back to the subjective feeling of self. There is no special position to practice. pain. It is pure existence. Learn more: Guided “I am” Meditations with Mooji: Teachings of Ramana Maharishi: Happiness of Being. the subject. although the general suggestions about posture and environment are helpful for beginners. Another way of explaining this practice is to just focus the mind on your feeling of being. Sri Ramanasram o cial site Nisargadatta Maharaj: Enlightened-Spirituality Quotes apps (iOS) Be As You Are (book or Ramana’s teachings) open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. internal or external. or whatever)?” The answer will be “It’s me!”. David Godman’s blog. of presence.

I Am That (book of Nisargadatta Maharaj. a modern spiritual classic)   Is it for me? This meditation is very powerful in bringing inner freedom and peace. if you don’t have previous experience with meditation.     3) CHINESE MEDITATION     Taoist Meditations   Origin & Meaning Daoism is a Chinese philosophy and religion. As an initial aid to give you a feeling for it. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. yet. you may nd it very hard to follow through. in YouTube. I would advise following some guided meditations from .

The purpose is to quieten the body and back to Lao Tzu (or Laozi).com   How to do it There are several di erent types of Taoist meditation. and they are sometimes classi ed in three: “insight”. and circulation of inner energy. Image from InternalArtsInternational. It emphasizes living in harmony with Nature. especially on the 8th century C. The chief characteristic of this type of meditation is the generation. transformation. and it’s main text is the Tao Te Ching. Later on some lineages of Taoism were also in uenced by Buddhist meditation practices brought from India. dating back to 6th century B.E.C. and harmonize with the Tao. unify body and . Some styles of Taoist Meditation are speci cally focused on improving health and giving longevity. or Tao.. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. nd inner peace.

and it is regarded as “the natural way”.com . in other traditions it is by following certain patterns of exhalation and inhalation. vital force and “spirit” is collected and replenished. If this is found to be too hard and “uninteresting”. and “visualization”. so that one becomes directly aware of the “dynamisms of Heaven and Earth” through ascending and descending breath (a open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. and so on). to “forget about everything”. Sometimes this is done by simply quietly observing the breath (similar to Mindfulness Meditation in Buddhism). This is similar to the Confucius discipline of “heart-mind fasting”. One simply allows all thoughts and sensations arise and fall by themselves. The instruction is “focus your vital breath until it is supremely soft”. in order to experience inner quiet and emptiness. the student is instructed with other types of meditation. feelings. without engaging with or “following” any of them. In this state. such as visualization and Qigong Breathing meditation (Zhuanqi) — to focus on the breath.“concentrative”. or “unite mind and qi”. Here is a brief overview: Emptiness meditation — to sit quietly and empty oneself of all mental images (thoughts.

he would recommend focusing on the lower abdomen (dantian). There are particular instructions for following this practice. ideally one should practice by “joining the breath and the mind together”. Master Liu Sichuan emphasises that. similar to Pranayama in Yoga). and thought processes. Learn more: 1stHolistic. The eyes are kept half-closed and xed on the point of the nose. These meditations are done seated cross-legged on the .com (detailed practical information) Wikipedia article (Overview of historical development of di erent Taoist meditation practices)   Is it for me? open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. although not easy. “inner deities”. and a good book or a teacher is required. with spine erect. qi (vital force) movements.type of Qigong. inner vision”) — visualizing inside one’s body and mind. including the organs. for those that nd this too hard. It’s a process of acquainting oneself with the wisdom of nature in your body. Neiguan (“inner observation.

However. It typically involves slow body movement. Qigong movement has incorporated and popularized Daoist meditation. and martial arts training. this might be of your interest. Traditionally it was practiced and taught in secrecy in the Chinese Buddhist. inner focus. or chi gung) is a Chinese word that means “life energy cultivation”. . so it might be a challenge to follow through. Taoist and Confucianist traditions. and is a body-mind exercise for health. Or if you are into martial arts or Tai Chi. and enjoy learning a bit about the philosophy behind it. In the 20th century.     Qigong (Chi kung)   Origin & Meaning Qigong (also spelled chi kung. Taoist centers and teachers are not as easy to nd as Buddhist and Yoga ones.People that are more connected with the body and nature may like to try Taoist meditation. and “mainly employs concentrative exercises open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. and regulated breathing.

I recommend The Root of Chinese Qigong. or through a dynamic set of movements – which is what you typically see in YouTube videos and on DVDs. are normally done sitting down. Some are speci c to martial arts (to energize and strengthen the body). and others for meditation and spiritual cultivation. I decided to treat it as a separate subject. and philosophy. theory. The exercises that are done as a meditation. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. others are for health (to nourish body functions or cure diseases). but since Qigong is also applied in other Chinese philosophies. however.   How to do it 1 There are thousands of di erent Qigong exercises . Daoist practices may also employ Qigong. To understand more about Qigong and learn how to do it. For a deep study on Qigong history. involving over 80 di erent types of breathing. Qigong can be practiced in a static position (seated or standing). and without movement.but also favors the circulation of energy in an inneralchemical mode” (Kohn 2008a:120).

there will be your qi. such as this one. Where your mind and intention is. Relax your whole body – muscles. This will help accumulate and root the qi (vital energy). and internal organs Regulate your breathing. nerves. Yang Jwing Ming. which is the center of gravity of the body. making it . two inches below the navel. Make sure your body is balanced and centered. you are gathering energy in this natural reservoir. So. Other famous Qigong exercises are: Small Circulation (also called “microcosmic circulation”) Embryonic Breathing Eight Pieces of Brocade (see this book excerpt  & Wikipedia article) open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. But here goes an introductory overview of the practice of seated Qigong meditation: Sit in a comfortable position.I’d recommend getting a book or DVD set from Dr. Feel the qi circulating freely through your body. Calm your mind Place all your attention in the “lower dantien”. and soft. long. by focusing on the dantien.

Learn more: Wikipedia article Yang Jwing Ming DVDs (YouTube) The Qigong Institute Qigong Forum   Is it for me? Qigong meditation may be more attractive to people that like to integrate a more active body and energy work into the practice. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. taught by Bodhidharma) The rst two are seated meditation. If seated meditation is unbearable for you. and you prefer something a bit more active. Again. there are several styles of Qigong out there. try some of the more dynamic forms of Qigong. while the latter two are dynamic Qigong. Some people have a taste of dynamic Qigong through the practice of Tai Chi. and you may need to try with di erent teachers or DVDs to nd the one that suits you. integrating body stretches.Muscle Tendon Changing (or “Yi Jin Jing”.com .

Daoism) meditation is usually practiced with the purpose of transcending the mind and attaining enlightenment. one may say. “sitting with God” — a silent . for the more mystic stream of the tradition. heart and soul on the presence of God To read more about this.4) CHRISTIAN MEDITATION In Eastern traditions (Hinduism. or a closer intimacy with God/Christ. check out our post open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. in the Christian tradition the goal of contemplative practices is. Jainism. with focus and devotion contemplative reading — or simply “contemplation”. On the other hand. in which we focus all our mind. Here are some forms of Christian contemplative practice: contemplative prayer — which usually involves the silent repetition of sacred words or sentences. which involves thinking deeply about the teachings and events in the Bible. Buddhism. moral puri cation and deeper understanding of the Bible. usually preceded by contemplation or reading.

on Contemplative Prayer and Christian Meditation.


Origin & Meaning
Guided Meditation is, in great
part, a modern phenomenon.
It is an easier way to start, and
you will nd guided
meditations ba
sed on several of the above
The practice of meditation
requires some dose of
determination and will-power.
In the past, people that were into meditation were more
committed to it, and also had strong ideals fuelling their
motivation. Their life was more simple, with less
We live in very di erent times now. Our life is busier. Will
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power is a less common personal asset. Distractions are
everywhere, and meditation is often sought as a means to
develop better health, enhance performance, or improve
For these reasons, guided meditation can indeed be a good
way to introduce you to the practice. Once you get the hang
of it, and wish to take your practice to the next level, I would
urge you to try meditation unassisted by audio. It is up to
you to decide when you feel like taking this step.
Guided Meditation is like cooking with a recipe. It’s a good
way to start, and you can eat the food you make like this.
But once you understand the main principles and avors,
you can cook your own dish. It will have a di erent, unique
taste; it will be tailored for you, and more powerful. And
then you will not want to use the recipe anymore – unless if
you are trying a dish of another cuisine.
[Image from]

How to do it
Guided meditation usually comes in the form of audio ( le,
podcast, CD), and sometimes audio and video. You will nd
that any guided meditation will fall in one of below
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categories (with some overlap, obviously).
Traditional Meditations — With these types of
audios, the voice of the teacher is simply there to
“illustrate” or “guide” the way for your attention, in
order to be in a meditative state; there is more silence
than voice in it, and often no music. Examples are the
ones o ered by Thich Nhat Hanh and Tara Brach,
which are rooted in authentic Buddhist practices. The
purpose is to develop and deepen the practice itself,
with all the bene ts that come with it.
Guided Imagery — Makes use of the imagination and
visualization powers of the brain, guiding you to
imagine an object, entity, scenery or journey. The
purpose is usually healing or relaxation.
Relaxation & Body Scans — Helps you achieve a deep
relaxation in your whole body. It’s usually
accompanied by soothing instrumental music or
nature sounds. In Yoga these are called yoga nidra.
The purpose is relaxation and calmness.

rmations — Usually coupled with relaxation and

guided imagery, the purpose of these meditations is to
imprint a message in your mind.
Binaural Beats — Binaural beats were originally
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Learn more: UCLA Free Guided Meditations Head In The Clouds (big collection of free guided meditations) Free Binaural Beats Yoga Nidra (YouTube) Headspace app (Guided meditations on your phone!)   Is it for me? If you feel traditional meditation is a bit too hard. or you are open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. it is the rst type that most naturally evolves into individual unguided . While they all have their merits. There is scienti c research into why and how binaural beats work. This is used to generate alpha waves (10 Hz).discovered in 1839 by physicist Heinrich Wilhelm Dove. which is the brain wave associated with initial levels of meditation. He discovered when signals of two di erent frequencies are presented separately. one to each ear. your brain detects the phase variation between the frequencies and tries to reconcile that di erence.

the next step is to better understand the process of meditation. But try also to nd a teacher with whom you can connect with. and built the habit. then guided meditations can be the way for you to begin. working through a trauma. or just letting go of some tension in your body – you can also nd some guided meditation that suits you. as this can make a huge di erence in your journey. Also. Finding the right practice for you is . Once you have chosen your practice. You can try some of these practices by yourself. consider implementing these 7 tips for deep open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Meet di erent meditation teachers and groups and see what their practice has done for them. you are sure to nd a practice you like.     PARTING THOUGHTS   There you go. and some many nuances in each of them.unsure where to start. With all these styles available. Or if you are seeking some very speci c experience or bene t – like improving self-esteem.

send an email open in browser PRO version Are you a developer? Try out the HTML to PDF API .meditation. What meditation techniques have you tried Zazen Vipassana Mindfulness Loving-Kindness Mantra TM Yoga Meditation (any type) Self-Enquiry Taoist Qigong Guided Meditation Binaural Beats Vote View Results Here is the PDF I promised you: DOWNLOAD FREE PDF!   For any reason if that button doesn’t work.

teachers) that were not mentioned here? Please leave a is to work towards the mission of this site: “To bring meditation and personal growth to one million people”. it would mean a lot for me if you share this. only one instance of your email will be kept (no duplicate messages will ever be sent).to live_and_dare@getresponse. Subscribe to the newsletter to keep in touch. sites. like with all posts. If you are already part of my mailing list. If you have learned something from this post. Do you know any other interesting resources (books. That will subscribe you to our weekly newsletter and get you the PDF. don’t . I have more epic posts like this coming. My intention. Sharing is caring: Share Share        on: open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.

com . △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Bodhi Walker • 13 days ago Hi Bodhi. Osho has introduced so many meditations. Like the very powerful Dynamic meditation. △ ▽ • Reply • Share › Bodhi Walker • 13 days ago Hi Giovanni. however I am amazed that you have almost included all the meditations except for meditation techniques introduced by Osho. As well you seem to be completely uninformed of his work and his comments on various religious texts as you have included none in books section of your page. The reasons why I don't include any Osho meditations on this page are two: (1) this is all about traditional forms of meditation. while the ones you mentioned from Osho are open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. Kundalini meditation.PREVIOUS POST NEXT POST Comments Community  Recommend 13 Join the discussion… Gypsy • 10 days ago Thank you for this article full of interesting and usefull information. very easy and light to read but full of interesting facts about the influence of meditation on our brain and of simple instructions how to start. It's written in a humrostic style. I enjoyed reading this website and its is very informative. (2) this is about seated meditation. To everybody who wish to enter into meditation world I would advise the book "Search inside yourself" od Cheng Meng Tan (sorry if misspelled). etc. Have you intently chosen to ignore Osho or that you are just not aware of his work.

However. I had my "Osho-phase" in my journey. You can read about my experiments here: http://liveanddare. many things about Osho's life and teachings that is not congruent to the vision and practice of spirituality I wish to then choose one and stick to it. you can contact me in private. is the highest for YOU. I also got to know. at any point in time. As to why I don't include any books from him in my books recommendation page (http://liveanddare. which meditation technique u rate the highest? △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Amit • 19 days ago There is no such thing as the highest. but will point out the author and a link to your original article.. Whatever works best for you. and Osho's books did help me a lot at point in my search. △ ▽ open in browser PRO version • Reply • Share › Are you a developer? Try out the HTML to PDF API pdfcrowd. If you wish to know more details. (2) this is about seated meditation.. let me place your article on my website in Experiment different ones and see what you can learn.forms of meditation... △ ▽ • Reply • Share › Руслан Цвиркун • 20 days ago Hello. △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Руслан Цвиркун • 20 days ago Sure. △ ▽ Amit • • Reply • Share › 19 days ago hii Gio . I got to know of other types of material that I feel are more beneficial. as I moved forward. I'll do the translation. while the ones you mentioned from Osho are .. that would be great! △ ▽ • Reply • Share › Руслан Цвиркун > Giovanni Dienstmann • 20 days ago Thank you so much.. from trusted sources.

sites. open in browser PRO version △ ▽ • Reply • Share › Are you a developer? Try out the HTML to PDF API pdfcrowd. May I have permission to post a PDF of your article.. I suggest http://www. but if you can give me the PDFs without the copyright lock. Thank you! △ ▽ • Reply • Share › Gary R. "TYPES OF MEDITATION – AN OVERVIEW OF 23 MEDITATION TECHNIQUES" unchanged and with attribution on my new web site. The links are at http://www. it is an intro paragraph.. ready for the public's eyes. I am good with the links only. but for yours as I trust you can read between the lines. △ ▽ Gary R. Smith • Reply • Share › • 22 days ago Giovanni. I have to feel it further to write more. Smith • 22 days ago Yes you can. but could not post the PDFs for download as it said it would be a copyright violation. teachers) that were not mentioned here?" Though self-serving. That page is the least text-intensive. honest feedback about the site is always appreciated. I posted links... Gary △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Gary R. . Smith • 22 days ago May I post links to this and your article on the benefits of meditation at my new Whole Human web site? △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Gary R. . Smith > Giovanni Dienstmann • 21 days ago Thank you for your response. "Do you know any other interesting resources (books. surveys. and the two links for now.Gary R. 'Being a Whole Human"? You asked.underneath the surveys.wholehuman.wholehuman. Smith • 22 days ago Yes you may! Thank you.emanatep. My appreciation for you and your work. If you care to visit. I would also make them available as downloads.

very similar to my own. I would strongly recommend you to try Heartfulness Meditation (www. another is spiritual enlivenment. Many of these in the list would suit you. Kindly include Heartfulness Meditation also in your already so well reached and researched list about types of meditation..Thank You. I would personally recommend you to try focused attention meditations.Kaushalendra Pratap here. △ ▽ • Reply • Share › Giovanni Dienstmann Mod > kaushalendra • a month ago Next month I'm publishing a post with several "meditation experiments" that I did. You are the third person from this group to comment on this post. Smith If people want the PDF they can click your link to my site and download it here. △ ▽ Amit Kumar • • Reply • Share › a month ago Hello Giovaani . thanks a lot for sharing such beatiful techniques aat one place. I wanted to ask which one types of Meditation you have tried and presently persuing. I'm familiar with Heartfulness meditation. Unfortunately at the moment I'm too busy to give you feedback. All types of meditation are best in their own way.△ ▽ • Reply • Share › Giovanni Dienstmann Mod > Gary R. △ ▽ open in browser PRO version • Reply • Share › Are you a developer? Try out the HTML to PDF API pdfcrowd.heartfulness. i wanna know which is the technique which is more suited for the people who wanna spiritually higher △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Amit Kumar • a month ago Hi Amit. It is a Raja Yoga practice. its completely new and unique features of Yogic Transmission and . It's really very enlightening article. △ ▽ kaushalendra • • Reply • Share › a month ago Pranam Giovanni ji. That's better. Thanks a lot for such a great efforts. and which techniques I tried.. There two aspects of meditaion one is to improve attention and stress free life.

△ ▽ R • • Reply • Share › a month ago Is there a particular meditation for Maladaptive Daydreaming ? △ ▽ • Reply • Share › Giovanni Dienstmann Mod > R • a month ago Nothing specifically comes to mind. As much as possible. Thanks for this invaluable and extensive list you researched and posted. not the groups or organizations behind them. But any concentration meditation in general should help with that. This is a kind of Raja . △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Vv Vv • a month ago Yes. In a few days there will be a gathering with him of over 3. I tried making this article about the different techniques. but not the group. and in no way I can mention all of them. The unique and very effective part of this meditation system is transmission and cleaning which helps the seeker to go deep in meditation. very informative.Vv Vv a month ago • Hi Giovanni. There are so many different types of meditation.5 MILLION folks. △ ▽ open in browser PRO version • Reply • Share › Are you a developer? Try out the HTML to PDF API pdfcrowd. But when I update this post later on I'll add it. I am aware of this type of meditation . You did mention this type of meditation. I do not see any reference to Sri Sri Ravi Shankar's "group" Art of Living. △ ▽ Revivor • • Reply • Share › a month ago Thank you for your article. Any comments? △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Revivor • a month ago Hi Revivor.and it has similarities with the type I myself practice. It is called Heartfulness meditation which is practiced in more than 120 countries. There is also a heart based meditation which is worth including in this list.

What I personally found best results doing is just repeating the mantra regardless of the breath. Does vipassana also give all the benefits Anapanasati or should I just practice Anapanasati? △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Shivam Gaur • 2 months ago Depends on the type of Vipassana. Thank you. my main motive is to increase concentration and performance of mind. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. and allowing the mantra to find its own rhythm in my mind. Spiritual development is secondary. △ ▽ • Reply • Share › Shivam Gaur > Giovanni Dienstmann • 2 months ago It was Goenka's vipassana shivir. Anapanasati is a type of concentration . or you can do it independently of the breathing. But where to focus while inhaling? I will try that independent of breath thing. like at every exhalation. If it is more the body scanning or open monitoring type. △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Zuko • 2 months ago You can sync the mantra with the breathing. it works on different parts of the brain than concentration meditation does.Shivam Gaur • 2 months ago I have attended three ten day Vipassana shivirs and I am quiet established in the technique. It was body scanning of the sensations △ ▽ Zuko • • Reply • Share › 2 months ago Do you happen to know where to concentrate my focus in mantra meditation while inhaling? My breath? I chant the mantra while exhaling. △ ▽ • Reply • Share › Zuko > Giovanni Dienstmann • 2 months ago Syncing mantra with breath at every exhalation is exactly what I have done. it is usually always on exhaling. At this stage of life. △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Zuko • 2 months ago If you are syncing with the breath.

Have a look at these two posts about how to deepen your practice: http://liveanddare.. When doing a work or driving or study .com . I still tend to think. △ ▽ • Reply • Share › Rohan > Giovanni Dienstmann • 3 months ago Thank You. at night? △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Mark Lozada • 3 months ago Early in the morning is better. then before sleeping also works (that's how I started) △ ▽ • Reply • Share › Mark Lozada > Giovanni Dienstmann • 3 months ago Thank you for the quick △ ▽ Lasse • • Reply • Share › 3 months ago Much appreciated! open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. I'm doing Vipassana but I'm not able to go into alpha state like I used to go 4years earlier.I really appreciate it. http://liveanddare. But if you cannot do that. Something is going on in my mind..△ ▽ Mark Lozada • • Reply • Share › 3 months ago When I was a kid. it's very difficult to do it as there are a lot of mental △ ▽ Rohan • • Reply • Share › 3 months ago I tend to think to much.. Which meditation will be helpful. It's effect is like only 40%.. I was introduced to guided meditation and later learned mantra meditation. △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Rohan • 3 months ago You can continue doing Vipassana.

Suzuki Yoshito Hakeda .com .necessary and unnecessary thoughts (this is indeed the sickness of mind).Y. Given the historical age of these books it is amazing how clear and easy to understand they both are.stop entering the mind and with more and more practice (reciting the mantra silently) you gradually progress towards a mind which is having a state of nothingness or thoughtlessness. samadhi or spiritual realization can not be achieved by mental effort. the continuous practice would help you in getting rid from your mind the turmoil that is created due to constant presence of conflicting . The Awakening of Faith attributed to Asvagosha Translated by: D. and that meditation is "effortless". In concert with each other they provide a core understanding of Mahayana philosophical principles and meditation methods. Both are succinct and understandable. reciting a mantra is not part of your thought process and it does not strain the mind. open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd.W.Much appreciated! △ ▽ But • • Reply • Share › 3 months ago Lol △ ▽ • Reply • Share › siddharth • 3 months ago mantra meditation some corrections-in meditation one does not focus the mind. Evans-Wentz Oxford University Press △ ▽ • Reply • Share › Giovanni Dienstmann Mod > siddharth • 3 months ago The idea that focusing the mind is not meditation.Columbia University Press The Tibetan Book of the Great Liberation by Padma-Sambhva .stray and irrelevant . on the contrary all thoughts whether good or bad. Be careful to read the books themselves and not all the introductions and commentaries until you have your own understanding then you can read the supplemental material if you like.good or bad. △ ▽ • Reply • Share › Kent Brosveen > siddharth • 3 months ago Two Mahayana texts on meditation.without outward mental effort or suppression of the mind.T. if you do so meditation would just be another activity of the mind.

It completely changed me and my My personal goal with meditation is to began a spiritual journey. and try the long practice in the group setting. awaken my inner energies and develop some kind of selfrealization (or inner peace/ inner consciousness). △ ▽ • Reply • Share › Kelley Neumann • 3 months ago Hi Giovanni! Thanks so much for the article and all your research! I thought I would contribute that I learned TM 15 years ago and still love it. I'm still troubled with the type of meditation which is best for me. It's helpful to clarify the difference between people that only learn the initial TM practice and do not keep moving forward with it.. other techniques. My meditation practice has evolved and deepened so much over the years. I meditated for 7 hours a day. △ ▽ Shy • • Reply • Share › 3 months ago Hi Giovanni.. 7 days a week. I plan to begin reading The Yoga Sutras of Patanjali soon also. I've practiced mindfulness meditation on and off for a while now. I'm glad to hear it has been helpful in your case. and I know I have more to go! :) Way to go and blessings with the deep practice that you have also done over the years! △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Kelley Neumann • 3 months ago Unfortunately I heard from some people that stayed long inside the TMO that the advanced programs are just a waste of time/ . however. Yes. I'm a little hesitate because of the religious aspect (I'm agnostic). but I'm looking for something a little deeper. △ ▽ • Reply • Share › Kelley Neumann > Giovanni Dienstmann • 3 months ago I guess everyone has their own experience. I've been considering Kriya Yoga. I LOVED the Sidhis and Yogic Flying advanced programs. Thank you for the wonderful article! However.. for a year and a half as a part of their Invincible America program. I practice Iyengar Yoga daily and am beginning to incorporate Pranayama into my practice. So beautiful! I'm eternally grateful.Read more about it here: http://liveanddare. versus people that learn the advanced Sidhis/Yogic Flying. Which meditation method would you recommend? open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd..

△ ▽ Chasen Gersh • Reply • Share › • 3 months ago Hello Giovanni. Focus sight and mind on the space between the eyebrows. understand why i do things i do.. and to become a better person in general. For these purposes I think you will probably enjoy Vipassana and Loving-Kindness (metta). becoming wiser. I would suggest you try Chakra Meditation (also known as Jangama Dhyana.. After reading your list i feel that either Vipassana Meditation or of these or any other ones do you feel ill help me fulfill what i would like to learn? thanks △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Chasen Gersh • 3 months ago Hi △ ▽ Eva • • Reply • Share › 3 months ago Hi. I am looking for a meditation style to help me progress with my life style. to let go of pride/ego. I would like a form of meditation that will allow me to open my mind to different ways of .method would you recommend? △ ▽ • Reply • Share › Giovanni Dienstmann Mod > Shy • 3 months ago In this case. so maybe there are different kinds of this type of yoga? Thank you for a really interesting article! △ ▽ • Reply • Share › Load more comments open in browser PRO version Are you a developer? Try out the HTML to PDF API pdfcrowd. I've tried guided Kundalini yoga via Youtube and wonder why you recommend to only practise this form of yoga with a teacher? I've only tried one specific session with a lot of focus/excercises for the back and shoulders. and just watch.wikipedia. https://en. open my mind to higher levels of enlightenment. understanding others. As of now i have started reading more books and started martial arts to self develop my mind and body.

Breathe. you have an amazing way to deliver great you for being this voice. I find a lot of joy through your blog posts and True Nonduality And Neo-Advaita – Moving Beyond A Cognitive Realization 29 comments • 9 months ago Giovanni Dienstmann — No. India has 4 times the population teachers. I'm also glad he talked about The … Mastering The Gunas: The Bhagavad Gita’s Guide to Self-Transformation 12 comments • 3 months ago Quintin Beukes — Giovanni. so it is normal that there will be more charlatans and … ✉ Subscribe open in browser PRO version d Add Disqus Privacy Are you a developer? Try out the HTML to PDF API pdfcrowd.ALSO ON LIVE AND DARE Choosing a Meditation Teacher 2 comments • 9 months ago Giovanni Dienstmann — Yes. not agreed. I liked Con's Notice. indeed there is a lot of overlap between agree that many secular teachers teach in a way that facilitates also Episode 008: Questioning Our Assumptions With The Work (an interview with Constantine Georgiou) 5 comments • a year ago John Dobbs — I enjoyed this interview and learned much. and .

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9 reasons why your Episode 13: Yogic meditation is “not Breathing for Health progressing” (and what and Well-Being to do about it) What is Spirituality – A Guide To Spiritual Disciplines and Development      My mission is to bring meditation and personal growth to a million . Help me by sharing these articles! And keep in touch . Me open in browser PRO version 1 Are you a developer? Try out the HTML to PDF API pdfcrowd.) Privacy Policy / Terms of Use / Contact / About Copyrights © 2015 Giovanni Dienstmann. All Rights Reserved.