Tonglen is a Tibetan Buddhist compassion meditation where one visualizes breathing in others' suffering and breathing out well-being and healing. Taught by Pema Chödrön and other Tibetan masters, it transforms self-centeredness into active empathy.
Body Scan is a guided meditation of progressively directing attention to each body part. A fundamental MBSR technique, it develops body awareness and induces deep relaxation.
Trataka is a yogic meditation technique of gazing at a candle flame without blinking, then visualizing the afterimage with eyes closed. This purification practice improves concentration, memory and vision, and serves as a powerful gateway to deep meditation.
Metta meditation (Metta Bhavana) systematically cultivates loving-kindness toward oneself and then others. An ancestral Buddhist practice, it develops compassion, empathy, and positive connections.
Tibetan singing bowl meditation uses the sound vibrations of singing bowls to induce deep relaxation and meditative states. Harmonic frequencies act on the nervous system and promote body-mind harmonization.
Zazen is the seated meditation of Zen Buddhism. In lotus posture, facing the wall, the practitioner sits "without goal or gain" — simply being present, letting thoughts pass like clouds in the sky.
Gong bath is a therapeutic sound immersion using large planetary gongs whose powerful vibrations and complex harmonics induce deep relaxation, promote emotional release, and stimulate cellular regeneration processes.
MBCT combines mindfulness meditation and cognitive therapy to prevent depressive relapses. An 8-week scientifically validated program recommended by health authorities for recurrent depression.
Transcendental Meditation, taught by Maharishi Mahesh Yogi, uses a personally assigned mantra repeated silently to transcend thought and reach pure consciousness. Practiced 20 minutes twice daily.
Vipassana ("insight") is one of the oldest Buddhist meditation techniques. It involves observing bodily sensations with equanimity to understand the impermanent nature of all experience.
Jon Kabat-Zinn's MBSR program is a structured 8-week protocol combining mindfulness meditation, gentle yoga, and body scan. Scientifically validated, it is the world's most studied meditation program.