You may use any meditation technique for your program. Below are an assortment of resources you can try. You may also join our Facebook community group and register for the program.
Insight Meditations
Active Meditations
Mindfulness Meditations
Mantra Meditations
Insight Meditations (1/2-hour)
Insight into the nature of conditioned existence, which can lead to liberation from suffering.
- Meditation on the First Noble Truth
This meditation covers the knowledge of suffering. There is an explanation of the meditation, followed by a period of silent meditation. Pay close attention to the explanation part to remember it, as this is what you will meditate on. - Introductory Insight Meditation
Meditation on suffering and loving-kindness by Nisala Premaratna. The recording has 13 minutes of explanation on how to meditate, followed by 30 minutes of meditation time. - Form Impermanence & Metta Meditation
Meditation on the impermanence of form and metta (loving-kindness) by Matthew Fiorello. The recording has 13 minutes of explanation on how to meditate, followed by 30 minutes of meditation time.
Active Meditations (1-hour)
These are good for people who sit, work in an office, or use the computer a lot, as they activate the body’s life force and help suppressed feelings come to consciousness. The following active meditations use accompanying music and are best done in a room where you can move around.
- Dynamic Meditation – Many consider this to be the most powerful active meditation. It is a fast, intense, and thorough way to break old, ingrained patterns in the body-mind that keep one imprisoned in the past, and to experience the freedom, witnessing, silence, and peace that are hidden behind these prison walls.
Do it on an empty stomach or at least one hour after eating. Before trying, please watch the detailed instructional video to understand the five stages of this meditation, and use the accompanying music linked below. Note that stage 2 may be done aloud (in an environment conducive to making loud noise) or silently. Stage 3 may also be done aloud (better) or chanting ‘hoo’ silently in the mind; if you cannot jump up and down, bounce your body up and down to create impact in the pelvic area. - Kundalini Meditation – An effective way of unwinding and letting go at the end of the day (though it can be done any time of the day). Shaking and dancing helps open the energy flow that has been repressed and blocked, transforming it into bliss and joy. Please read the detailed instructions before performing this meditation, and use the accompanying music linked below.
- Nataraj – A dancing meditation with longer dancing time than Kundalini Meditation. Please read the detailed instructions before performing this meditation, and use the accompanying music linked below.
- Chakra Sounds – Vocal sounds open, harmonize, and bring awareness to the chakras or energy centers. It can bring you into a deep, peaceful inner silence. Please read the detailed instructions before performing this meditation, and use the accompanying audio that contains real-time instructions.
Awareness Meditations
Involves moment-to-moment observation, with calm attention, of whatever is happening within the body and the mind. This non-judgmental and non-interfering observation helps one become free from suffering. These are practiced in a seated position.
- Zazen (1/2-hour)
Focus on your second chakra (hara), located two inches below your navel and a couple inches inside your body. Rock your body back and forth until you settle at this center. Keep your mouth closed, tongue pressed on the upper palate, and fold your hands in the cosmic mudra. Breathe quietly through your nose. Do not try to control your breathing. Let it come and go so naturally that you forget you are breathing. Let long breaths be long, and short breaths be short. When various thoughts arise in your mind, do not become caught up by them or struggle with them; neither pursue nor try to escape from them. Just leave thoughts alone, allowing them to come up and go away freely.
Link to detailed instructions. - Guided meditation (with audio, 1 hour)
- Checking and Moderating Thought – Settling into sitting meditation, tracing posture and energy up the back and down the front, spherical breathing from abdomen. Invitation to loosen the intensity and congestion of thought. Led by Ajahn Sucitto.
- Metta (Lovingkindness/goodwill) – Meditation begins at 11:40, after introduction. Led by Kamala Masters.
- Our Duty is to Observe – Practicing with thoughts and emotions. Led by Oren Jay Sofer.
Mantra Meditations (1/2-hour)
A mantra is a sound or phrase that may be repeated for meditation. ‘Man’ means ‘to think’ and ‘tra’ means ‘to protect’ or ‘free’. Sound is a subtle quality that penetrates into the body and mind, has the potential for spiritual awakening, and calls out to divine energy to be used as an instrument for awakening.
Choose any of the following mantras and try them accordingly. Sit comfortably (in siddhasana, lotus, half lotus, or any other seated position), keep your eyes closed and lower spine straight. While chanting aloud, feel the vibrations and observe your thoughts and sensations. You may optionally use a mala (prayer bead necklace) for counting and hold the opposite hand in chin mudra.
- Om Mani Padme Hum
Tibetan Buddhist mantra that means, “The jewel is in the lotus.” You can transform your impure body, speech and mind into the pure body, speech, and mind of a Buddha (per the Dalai Lama).
The meaning by the Dalai Lama.
Other details with proper pronunciation.
“Om Mani Padme Hum” - Nam Myoho Renge Kyo
Japanese Buddhist mantra that roughly means, “Dedication to the mystic principle lotus flower teaching.” Nichiren Daishonin taught that the universal law of life is expressed in this mantra and reciting it allows each individual to reach enlightenment.
More details.
Proper pronunciation.
“Nam Myoho Renge Kyo” - Hare Krishna Mahamantra
A chant said to give peace, happiness, and fulfillment. Given by Lord Chaitanya Mahabrabhu in the sixteenth century.
More details.
Proper pronunciation.
“Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare
Hare Rama, Hare Rama, Rama Rama, Hare Hare”
If you like what you read and want to put it into practice, please sign up for the program.