I created this page March 2019. I decided to take it over and give it more interesting content.

I made some meditation now and then with the app Headspace, last time 5 years ago. My son recommended me this app.

Studying and learning about consciousness and quantum field theory with John Hagelin I came back to meditation. This video is one of the videos that inspired me to look closer to meditation and try it again.


  • introduction
  • Meditation definition
  • Yoga definition
  • Non spiritual meditations
    • No Movement meditations
      • Mindfullness
      • Body scan or progressive relaxation
      • Breath awareness meditation.
      • Zen meditation
    • Sound meditations
      • Theta
    • Movement meditations
      • Qigong
      • Karate kata
      • Taichi
      • Ashtanga yoga
      • Hatha yoga
      • Kundalini yoga
    • movement and respiration yoga
      • Power yoga
      • Vinyasa yoga
      • Tibetan yoga
  • spiritual meditations
    • Loving kindness and Metta meditations
    • Sufi meditation
    • transcendental TM
    • Upayoga


Meditation definition

Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. (Wiki )

There are several types of meditation techniques. Many of these uses the respiration control as a main way technique. Here is a list of a few with short presentation taken from medicalnewstoday. (MNT)


Yoga definition

Safhguru explains the origins of yoga and what Yoga is in this video:

About the history Sadhguru tells about, it is interesting how indians in North America had a deep respect of the nature they lived in. Yogi may have wandered from India and Asia to North America many years before the vikings did it from Greenland.
yoga means according to Sadhguru “union” in the sense of being united or connected with Universe. We are united with plants among others. “Practicing yoga helps provide a foundation and tools to building good habits, such as discipline, self-inquiry, and non attachment.” Read more at Yoga has eight limbs of progressive mastery. As wheel of Yoga it reminds a little bit about  the eightfold path to enlightment with Samadhi (union) as the highest goal. These are:

( Source: )

Hatha is a general category that includes most yoga styles. It is an old system that includes the practice of asanas (yoga postures) and pranayama (breathing exercises),

Read more below under Hatha yoga.
The ultimate goal of all yoga techniques is to reach Samadhi.


non spiritual meditations

  • mindfullness
    Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment. MNT
  • Body scan or progressive relaxation.
    Encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release.

    During a progressive relaxation session, practitioners start at one end of their body, usually their feet, and work through the whole. Some forms of progressive relaxation require people to tense and then relax muscles. Others encourage a person to visualize a wave, drifting over their body to release tension.
    Progressive relaxation can help to promote generalized feelings of calmness and relaxation. It may also help with chronic pain. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep. MNT
  • Breath awareness meditation.
    Practitioners breathe slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus only on breathing and to ignore other thoughts that enter the mind. Berkeley
  • Zen meditation.
    The goal is to find a comfortable position, focus on breathing, and mindfully observe one’s thoughts without judgment. MNT

Sound meditation

  • Theta meditation
    As Rimpoche recommend. This is one. writes: “There are millions of neurons in the brain, and each neuron produces its own electrical signals. These combined signals generate oscillations known as brain waves, which vary in frequency. In a 2016 study, Miller and Lundqvist found that gamma rhythms are associated with encoding and retrieving sensory information.

Movement meditation

  • Qigong
    Qigong involves coordinated movement, breath, and awareness used for health and meditation… ( Wiki )
    It is related to Tai Chi, the Chinese martial art (Se example below). I made a session of Quogong many years ago  that inspired me to practice Karate Kata in slow motion with inhalation and expiration control as I practiced Karate at that time.
  • Karate kata
  • Karate is partly a fighting technique but its Kata (forms) which are patterns of movements can be regarded as a kind of movement and respiration meditation. In Kata these parts are important
    • respiration coordinated with movements
    • alternating muscle relaxation and muscle contraction
    • rythm
    • Speed that must be adequate
    • spirit.
  • Taichi
    Compared to Quigong, Taichi or Taiji quan is a simpler form of meditation with movement. It was developed from the martial art Taichi  (Source Gaiam ) See example below.
  • Ashtanga yoga
    “synchronizing the breath with a progressive series of postures” Read more
  • Hatha yoga
    “Hatha is a general category that includes most yoga styles. It is an old system that includes the practice of asanas (yoga postures) and pranayama (breathing exercises), which help bring peace to the mind and body, preparing the body for deeper spiritual practices such as meditation….it is relatively gentle, slow and great for beginners or students who prefer a more relaxed style where they hold poses longer. ” Read more in
    The name comes from “Ha” that means sun and “tha” that means moon. The yogi must establish a suitable place for the yoga practice. This place is to be away from all distractions. It is an old system that includes the practice of asanas (yoga postures) and pranayama (breathing exercises) There are special poses to be practiced in Hatha Yoga, some for beginners. Read more in
  • Kundalini yoga.
    is a physically active form of meditation that blends movements with deep breathing and mantras. MNT

movement and respiration yoga

  • Poweryoga
  • has some free videos to follow. I have practiced this type of yoga for some time. You get sweaty.
  • Vinyasa yoga
    is a kind of poweryoga that requiresmuch strengh and good ligaments. Se example below. “Hhas a lot in common with Ashtanga yoga” Read more at
  • The five tibetans
    The Five Tibetan Rites are an ancient yoga practice that consists of a sequence of five exercises performed 21 times a day.  Read more at


spiritual meditations

  • Loving-kindness or Metta meditation.
    Its goal is to cultivate an attitude of love and kindness toward everything, even a person’s enemies and sources of stress.
    While breathing deeply, practitioners open their minds to receiving loving kindness. They then send messages of loving kindness to the world, to specific people, or to their loved ones. MNT
  • Sufi meditation
    respiration and mantra meditation. Can be done in whirling movements. Read more in

    See example below.
  • vedic or transcendental meditation (TM)
    Transcendental Meditation is a spiritual form of meditation where practitioners remain seated and breath slowly. Some uses mantra. The goal is to transcend or rise above the person’s current state of being.” MNT This is the meditation that inspires John Hagelin to the conception of Unified theory of consciousness.”

    “has religious ties in ancient Egypt and China, as well as Judaism, Hinduism, Jainism, Sikhism and, of course, Buddhism. (Source: Time  )
    John Hagelin in his video about consciousness talks about reaching Samadha (some kind of Nirvana?) with TM where your brain change its state completely.
  • Upayoga (subyoga)
    This yoga has some movements that are very requiring for the knees among others. But as Sadhguru says in the Upayoga video below, you do the best you can. Wrong is ok.



I like Jiddu Krishnamurtis explanation of what meditation is, what it gives  you and how people misinterpret it.

Krishnamurti sounds very negative in this video with her “You will never reach it” (referring maybe to Nirvana ? ) I think it is good to not have to many pretentions with your meditation practices. Be happy to feel stronger as she says is good enough. If you pretend to much you are maybe going to feel disappointed and loose some of the benefits of meditation.


  • eigth-fold-path-to-enlightment

  1. I wrote about this path in my buddhist page. Click on this link to read more…
  2. The goal Krishnamurti says we will never reach, is maybe Samma-Sati, the right mindfullness that is described as in this image:




A nice presentation with the music that belongs to it. (birds singing). OBS. The publisher does not allow you to see the video from my page.

Click here to see it on Youtube

Tai Chi with Leia

A good presentation but with music that does according to me, not belong to it.
Click here to see it on Youtube

To do this easy meditation technique:

  • First stand with your feet shoulder-width apart with your toes pointing straight ahead and your knees slightly bent.
  • With your hips tucked slightly forward, keep your shoulders down and relaxed and your head held up.
  • Slowly inhale and exhale deep breaths through your nose. … continue this meditation technique by keeping your eyes closed or slightly parted and begin meditating.
  • Focus on your feet and their connection to the earth.
  • Use this meditation breathing technique:
    – As you inhale, imagine that you are pulling energy into your feet from the ground or earth.
    – As you exhale, you return the energy to the ground.
  • Repeat this numerous times, then let the energy from the ground travel up your legs and into the center of your inner strength, which, is located just below your belly button. Exhale, ridding your body of any unclean energy.” (Source Gaiam )


Click here to see the video in Youtube

Ashtanga Yoga


Tibetans (five)

Vinyasa yoga

Breathing and awareness exercise

I am very annoyed about all those meditation sessions in youtube with background music. I love silence to be able to listen to my body and my surrounding. Silence is for me like oxygen.

So I love how Mingyur Rimpoche leads meditation sessions. Here are two  sessions:

A friend of mine, my karate Sensei shared me this video with Tibetan sounds

Tetha meditation

Sufi meditation

This is a example of sufi meditation popular in Turkey. Its just about respiration and whirling and reciting Quran (Sura 1 and other texts).



I got a mantra many yearas ago from a Tibetan munk. I forgot it very soon thereafter. I dont need mantra for my meditation.

Bt here is a video that presents some of the hindu mantras and what they mean. one could create once own mantra with these as inspiratation. A Christian mantra is “Our father”  but it has to be read using the left brain hemisphere.



  • Headspace
  • Yogaplus



 I started again to practice meditation. I have so far made non movement meditation. I have to find out which kind of meditation suits me best. I am interested in getting the Consciousness self state John Hagelin talks about but I do not want to stretch to far loosing the basic meditation benefits. As I have begun with Karate again I feel that i need to do some Kata in slow motion again as I need to control my movements and breathing better.

Lubricate joints

I discovered that the Upayoga rotating movements with the hands is very good to do in the morning to lubricate the joints. I practice it also with the knees I have prpoblems with, doing 2 sets with 30 bicycle movements in bed , one set for each leg). This also strenghten the muscles around the knees.

The problem for me is to make meditation of any kind a daily routine. But I am motivated more than ever seeing the beneficial effects it has on me, sleeping better and being less tired.

Notebook of a pluralist

Insert math as
Additional settings
Formula color
Text color
Type math using LaTeX
Nothing to preview