Techniques

A library of practical meditation techniques ranging from breathing exercises to somatic practices.

• 3-Minute Breathing Space

  Difficulty: Beginner

  Duration: 3 Min

  Origin: MBCT

  Reset.

• 4-7-8 Breath

  Difficulty: Beginner

  Duration: 4 Cycles

  Origin: Dr. Weil

  Tranquilizer for sleep/anxiety.

• 5-4-3-2-1 Grounding

  Difficulty: Beginner

  Duration: 2 Min

  Origin: Trauma

  Emergency brake for panic.

• 5 Hindrances

  Difficulty: Intermediate

  Duration: Diagnostic

  Origin: Buddhism

  Identifying blocks.

• Anapanasati (Breath Awareness)

  Difficulty: Beginner

  Duration: 10-20 Min

  Origin: Buddhism

  To build concentration and stabilize the wandering mind.

• Appreciative Joy

  Difficulty: Intermediate

  Duration: 10 Min

  Origin: Buddhism

  Dissolving envy.

• Box Breathing

  Difficulty: Beginner

  Duration: 5 Min

  Origin: Navy SEALs

  Nervous system regulation.

• Counting the Breath

  Difficulty: Beginner

  Duration: 5-10 Min

  Origin: Zen

  Training wheels for a distracted mind.

• Death Meditation

  Difficulty: Advanced

  Duration: 15 Min

  Origin: Stoicism

  Priority.

• Expanding Space

  Difficulty: Advanced

  Duration: 20 Min

  Origin: Modern

  Dissolving boundaries.

• Finding Your Anchor

  Difficulty: Beginner

  Duration: 5 Min

  Origin: Modern

  Diagnostic to find your focus spot.

• Forgiveness

  Difficulty: Intermediate

  Duration: 15 Min

  Origin: Modern

  Releasing the past.

• Gratitude Scan

  Difficulty: Beginner

  Duration: 10 Min

  Origin: Modern

  Rewiring negativity bias.

• Hand Warming

  Difficulty: Beginner

  Duration: 10 Min

  Origin: Biofeedback

  Headache relief.

• Impermanence

  Difficulty: Advanced

  Duration: 15 Min

  Origin: Buddhism

  Seeing change.

• Just Sitting (Shikantaza)

  Difficulty: Advanced

  Duration: 20 Min

  Origin: Soto Zen

  Pure presence.

• Lake Meditation

  Difficulty: Intermediate

  Duration: 20 Min

  Origin: MBSR

  Depth/Stillness.

• Mantra Meditation

  Difficulty: Beginner

  Duration: 15 Min

  Origin: Vedic

  Occupying the verbal loop.

• MBSR Body Scan

  Difficulty: Intermediate

  Duration: 30 Min

  Origin: MBSR

  Release tension and build interoception.

• Mental Noting

  Difficulty: Intermediate

  Duration: 20 Min

  Origin: Vipassana

  Objective observation.

• Metta: All Beings

  Difficulty: Advanced

  Duration: 10 Min

  Origin: Buddhism

  Boundless love.

• Metta: Benefactor

  Difficulty: Beginner

  Duration: 10 Min

  Origin: Buddhism

  Gratitude.

• Metta: Difficult

  Difficulty: Advanced

  Duration: 10 Min

  Origin: Buddhism

  Breaking anger.

• Metta: Neutral

  Difficulty: Intermediate

  Duration: 10 Min

  Origin: Buddhism

  Overcoming indifference.

• Metta: Self

  Difficulty: Beginner

  Duration: 10 Min

  Origin: Buddhism

  Self-compassion.

• Mindful Eating

  Difficulty: Beginner

  Duration: 5 Min

  Origin: MBSR

  Senses.

• Morning Intention

  Difficulty: Beginner

  Duration: 2 Min

  Origin: Modern

  Priming.

• Mountain Meditation

  Difficulty: Intermediate

  Duration: 20 Min

  Origin: MBSR

  Stability.

• Open Monitoring

  Difficulty: Advanced

  Duration: 20 Min

  Origin: Zen

  Choiceless awareness.

• Pain Management

  Difficulty: Intermediate

  Duration: 15 Min

  Origin: Clinical

  Splitting sensation.

• Palming

  Difficulty: Beginner

  Duration: 3 Min

  Origin: Bates Method

  Eye strain relief.

• Pendulation

  Difficulty: Intermediate

  Duration: 10 Min

  Origin: Somatic Exp.

  Trauma safety.

• Progressive Muscle Relaxation

  Difficulty: Beginner

  Duration: 15 Min

  Origin: Clinical

  Contrast tension vs relaxation.

• RAIN

  Difficulty: Intermediate

  Duration: 15 Min

  Origin: Clinical

  Processing emotion.

• Self-Compassion Break

  Difficulty: Beginner

  Duration: 3 Min

  Origin: Neff

  Spot treatment for pain.

• Sky Mind

  Difficulty: Intermediate

  Duration: 10 Min

  Origin: Metaphor

  Dis-identification.

• Sleep Induction

  Difficulty: Beginner

  Duration: Until Sleep

  Origin: Modern

  Sleep.

• Smile Yoga

  Difficulty: Beginner

  Duration: 2 Min

  Origin: Thich Nhat Hanh

  Serotonin release.

• Sound Meditation

  Difficulty: Beginner

  Duration: 15 Min

  Origin: Nada Yoga

  Using noise as an object.

• Standing Meditation

  Difficulty: Intermediate

  Duration: 10 Min

  Origin: Qigong

  Energy and stamina.

• The 4 Elements

  Difficulty: Advanced

  Duration: 20 Min

  Origin: Buddhism

  Deconstructing self.

• The Headless Way

  Difficulty: Advanced

  Duration: 5 Min

  Origin: Douglas Harding

  Non-duality.

• The Softening

  Difficulty: Beginner

  Duration: 5 Min

  Origin: Modern

  Micro-relaxation.

• Tonglen

  Difficulty: Advanced

  Duration: 15 Min

  Origin: Tibetan

  Transforming suffering.

• Traffic Practice

  Difficulty: Beginner

  Duration: Commute

  Origin: Modern

  Patience.

• Trataka (Candle Gazing)

  Difficulty: Intermediate

  Duration: 5-10 Min

  Origin: Yoga

  Single-pointed concentration.

• Urge Surfing

  Difficulty: Intermediate

  Duration: 10 Min

  Origin: Addiction

  Cravings.

• Walking Meditation

  Difficulty: Beginner

  Duration: 10 Min

  Origin: Zen

  Mindfulness in motion.

• Who Am I?

  Difficulty: Advanced

  Duration: 20 Min

  Origin: Advaita

  Self-inquiry.

• Yoga Nidra (NSDR)

  Difficulty: Intermediate

  Duration: 20 Min

  Origin: Yoga

  Deep rest.