How to Meditate: COMPLETE GUIDE: The 5 Main Techniques + 5 Bonus Techniques + 5 Additional Resources

As you probably know by now, meditation is simply the practice of directing attention.

Look at your hand.

Congratulations, you meditated!

It can be considered that meditation is life itself. We always direct our attention somewhere, voluntarily or involuntarily.

Alright, this is probably not enough for you, right?

You want to get into the advanced meditation techniques that can dramatically improve your life, you say?

I’ve got you covered.

If your goal is to get the 4 types of benefits I describe in my previous post, every single technique and exercise I describe in this blog post will help you with that.

Table of Contents

Intro

Your 1st Technique: Breathing

Your 2nd Technique: Focusing on Your Senses

Your 3rd Technique: Focusing on the Unknown

Your 4th Technique: Using Portals

Your 5th Technique: No-Focus

Your Bonus Technique #1: Visualization

Your Bonus Technique #2: Conscious Doing

Your Bonus Technique #3: Creative Thinking

Your Bonus Technique #4: Sitting Meditation

Your Bonus Technique #5: Productive Meditation

Summary & Conclusion

5 Additional Resources

Meditation is about directing your attention.

The question is: where do you direct your attention to?

There are 2 variables to this: 1) where you direct your attention to, and 2) how much control, how much effort you put into directing your attention.

So a second and equally important question comes up: how much effort should you put into directing your attention? Should you force your attention onto an object or should you use no effort at all and let things as they are?

These are good questions and the simple answer is: it’s your choice.

As you learn more and more about meditation, you will have your own personal goals and it can be very different for each person.

In this blog post, I will answer to the 2 previous questions in a complete manner by teaching you every meditation technique I know and give you a complete practical guide on how to meditate.

I will focus on the ‘’how’ and not the ‘why’.

If you don’t already want to meditate, this post is probably not for you. But you can still try out meditation to see if it makes you feel better and if you like it.

My previous blog post talks about the benefits of meditation and my next blog posts will talk about the theories behind everything you need to know logically to support your meditation practice.

You want to get started? Alright, let’s do it.

Your 1st Technique: Breathing

Why does everybody start with breathing?

Because it’s easy.

Don’t you want to start with something easy?

The breath is a good object of focus because we are always breathing and it’s a dynamic (= not static) object that is always moving in a different way. 2 breaths are never the same.

The uniqueness and the dynamic, moving quality of the breath can make it less boring and more interesting to the beginner practitioner of meditation.

The breath can also be an anchor for you. I define anchor as an object of attention you can always come back to. Your breath is always present and you can always use it as a transitional platform where you put your attention on before directing your attention to something else. It can also feel safe to know that when your attention is lost somewhere, you always have your breath to come back to.

Let’s go into your first exercise:

Take some slow, deep breaths. Don’t worry about anything, just enjoy it. If you like this, feel free to keep doing it for a few minutes.

Next, you can try out your second exercise:

Breathe. Count until 4 when inhaling, hold it for 1 second, exhale while counting until 4, start inhaling again when you feel like it and repeat. That’s it.

There are plenty of other counting numbers you can try but these are my favorite ones.

What is the next step you can do?

Awareness of breath through the body.

Conscious breathing is one of the easiest and one of the most powerful things you can do to practice meditation.

You don’t have to worry at all over the technical details but I will give you some things you can do if you are lost.

You can, while breathing:

• focus on an area in your lower belly
• focus on your nose
• focus on the rising and falling sensation
• focus on the feeling of expansion and deflation
• imagine the air flow coming in and going out
• be aware of the rhythm of your breath
• realize that each breath is unique
• adjust your posture to a good posture
• relax your muscles
• feel the emotions in your body and notice how you feel
• smile or imagine yourself smiling and feel good
• combine things and move your attention between multiple things
• direct your attention however you want to
• …

This is very powerful and the benefits can be huge if you practice conscious breathing regularly.

This single ‘technique’ can be more than enough for your whole meditation practice.

But if you are interested to know more about other techniques, let’s dive into the next section.

Your 2nd Technique: Focusing on Your Senses

In our common knowledge, we have 5 basic senses: sight, hearing, smell, taste, and touch. We also have other senses but we won’t talk about them for now.

We receive information through our 5 senses all the time but our attention capacity is limited so we can’t pay attention to everything at the same time.

On top of that, we are thinking all the time and we also feel different emotions all the time.

We have an infinite amount of information but we can only focus on so much.

What is the best thing to focus on?

I won’t go into the philosophical discussion of what is the best thing to focus on for you.

However, if you are reading this, you are probably interested in meditation.

As you know, meditation is the practice of directing attention.

And I will teach you exactly that.

This second technique of focusing on your senses is simply that: focusing on your senses.

What most people struggle with is that they have an automatic focus on their thoughts and they miss out on the great feeling of sensing things.

Your practice here is to direct your attention more on your senses and less on your thoughts.

As you learned in the previous section, you can always use your breathing as an object of attention.

Quick exercises you can try:

• sight: focus on your peripheral vision then focus on your peripheral vision + center vision (watch something while being aware of your peripheral vision)
• hearing: listen to the small noises, listen to the silence
• smell: explore smells you never smelled before
• taste: taste the details you never tasted before
• touch: do the things described in the breathing section
• touch: body scan: feel every part of your body one by one
• touch: feel any discomfort or pain in your body
• touch: feel your emotions in your body
• touch: feel the points of contact between your body and external objects
• touch: feel the inner energy field (inner feeling from interoception) of your hands (just feel your hands to be simple)
• touch: feel the inner energy field (inner feeling from interoception) of your feet
• touch: feel the inner energy field of your hands and your feet at the same time
• touch: feel the inner energy field of your whole body
• space awareness: be aware of how things are organized in space, be aware of your concept of space
• …

You can do these exercises any time you want. It can also be good to combine different exercises and sustain some in your daily life. For example, you can make it a regular practice to consciously breathe while feeling the inner energy field of your hands for long periods of time as long as you can throughout the day (a good recommendation by Eckhart Tolle).

These exercises are good because they make you focus on things you don’t usually focus on. When you direct your attention to things you are less familiar with, you explore a new world of senses you didn’t know of before.

These exercises are also good because as you pay more attention to your senses, you pay less attention to your thoughts. You gain more control over yourself by being able to move between thoughts and senses.

You will also connect more to your senses, be more in touch with your body, and more in touch with the world. You will be more aware of the present moment and this has incredible benefits.

When you feel your body, you understand much better how you feel than when you only rely on your thoughts.

Focusing on your senses can make every experience enjoyable and make you feel good all the time. The more you practice, the better you become and the better it feels.

Your 3rd Technique: Focusing on the Unknown

What is focusing on the Unknown?

What is the Unknown?

The Unknown is simply what you don’t know.

When you focus on what you don’t know, you focus less on what you know and that means that you let go of your tendency to go toward what’s familiar to you.

This has huge benefits: you can become aware of your biases, understand more what’s true or not, and make better choices without being influenced too much by your past experiences.

You already learned how to focus on unfamiliar things in the previous section but we will go one step further here.

Your 3rd technique is not only about going toward the unfamiliar but also going beyond concepts and beyond what can be described with words.

We describe everything with words but you can only describe so much with words.

How can words completely capture the beauty of a sunset or the feeling of a warm hug?

The world of information we can’t describe is bigger than the world of information we can describe.

We pay too much attention to what we can describe with words and miss out on a lot of the experiences and feelings we can’t describe with words.

Your 3rd technique is about going beyond words, beyond concepts, beyond what you can describe, beyond what we can understand.

If you are a religious person, you can have your object of focus for this technique to be God. God can be your Unknown and you can focus on God to be more aware of him/her/it and his/her/its presence.

Quick exercises you can try:

• sight: fix a point in your vision, see it for what it is, look at what you can’t see, look at the inner essence of that thing without using words
• hearing: listen to the silence, listen to what you can’t hear, listen to what’s underneath the sounds you hear
• smell: smell what you can’t smell
• taste: taste what you can’t taste
• touch: feel the untouchable
• touch: feel the energy field of something distant that you can’t physically reach
• touch: feel the energy field of your body and expand it
• imagine yourself as energy in a bigger energy field or as a flame in a huge flame or as a drop of water in an infinite ocean
• space awareness: expand your space awareness and be aware of space you are not aware of
• feel the emotions and feelings you are not aware of
• let your attention move between different things while you have a gentle focus towards the Unknown
• direct your attention towards the Unknown
• experience the present moment without thinking, without using concepts, without analyzing, without judging, without reacting, without getting feedback, without labeling, without words, … (if you don’t focus on these things, you will be naturally drawn towards the Unknown)
• Ask yourself “What is happening right now? Now… Now… Now…” and stay in the Now without thinking
• …

You can combine breathing with focusing on your senses with focusing on the Unknown. They go perfectly well together.

Your attention is something that is always moving, never fixed. You can stay very flexible and have your attention move between different things.

As you become more aware of what you don’t know, you also become more aware of what you know.

Your 4th Technique: Using Portals

A portal is something you go through to get from one place to another.

Eckhart Tolle uses the concept of portal in his book The Power of Now as a way to get into a state of presence. I will use the concept of portal in a more general sense and not only as a way to get into a state of presence.

What will we use as a portal?

You can use any object of focus as a portal.

Where will we land after going through the portal?

You can use a portal to go anywhere.

Let me give you a few examples:

Example #1: mindfulness breathing meditation

One of the most popular meditation for beginners is a mindfulness meditation where you focus on your breath.

Usually in this kind of meditation, you pay more attention to your breath and you also observe your thoughts while coming back to your breath when you are thinking too much. There is a back and forth between thoughts and breath.

What most people don’t realize is that you can use your breath and your body as a portal to become more present, to get into a state of deeper/higher presence.

If you have your goal during this meditation to be more present and use your breath and body as a portal, you can get into an entirely new state of presence you can’t get into if you only follow the beginner guidelines.

What stops someone from becoming present when they focus on their breath is the focus on the breath itself.

How you become present is not by keeping your focus on your breath but by using your breath as a portal.

Quick note: to simplify here for the sake of comprehension: presence = awareness, being present = being more aware = having more attention in the present moment (in the Now) = feeling and experiencing more the Now, state of presence = mental state where you are more aware

Example #2: transcendental meditation

Transcendental meditation is a popular sitting meditation practice.

The teachers of transcendental meditation keep their methods and techniques secret as a marketing strategy to make people buy their training.

What we know of transcendental meditation is that they continuously hum a sound in their head (called a mantra) and they use that mantra as a portal to become present.

That mantra, that sound you imagine in your head is your object of focus until you get through the portal and get into a state of deeper/higher presence.

As with the mindfulness breathing meditation, a lot of people keep their focus on the mantra instead of using it as a portal to get into a new state of presence.

Example #3: cold shower

The mind has a direct effect on the body and the body has a direct effect on the mind.

If you shock your body, you shock your mind.

You can shock your body with freezing water and that will naturally get your attention.

You can use your new physical state with the coldness to direct your attention to something new and use that as a portal to feel refreshed, to feel good, to be present or whatever you want.

Quick exercises you can try:

To become present, these are my favorite portals:

• empty stare, moving vision or fixing your vision on a point
• listening to the silence
• breath
• inner energy field of the body
• (if your sense of smell or taste is very good, the unknown of these senses can be great portals)
• (if your space awareness is very good, it can be a great portal)

When you become experienced with the 3rd technique: focusing on the Unknown, becoming present can be easy.

You can direct your attention towards a portal with a very gentle focus. Then lessen your control of your attention, lessen your focus. If you start thinking, you can gently direct yourself back towards a portal. When your attention is on a portal and you stop directing your attention, you don’t control your attention, you don’t focus, then you can become fully present through the portal.

Another good exercise is to approach it with an observing mindset and become what Eckhart Tolle calls the Watcher. When your attention is mostly on a good object of attention like a good portal, you can simply be aware and observe. Observe without analyzing, without judging, without using words, without concepts, without thinking. It can feel like you are not at the front but at a distance from yourself, in the background.

You can use anchors and portals in your daily life. Instead of thinking all the time, you can pause, take a break from time to time and direct your attention to a portal. Instead of checking the social media news on your phone while waiting for your train, you can explore your senses and the Unknown with your attention.

You can take deep breaths, take a good posture, and relax your muscles to feel calm, relaxed, and peaceful.

You can do a physical activity or get a physical stimulation and use that experience as a portal to feel good.

You can practice gratefulness and appreciation to feel joy and happiness.

You can use positive thoughts as a portal to have more positive feelings.

You can use distractions or any stimulus as a portal to direct your attention to something else.

You can also create an environment that will make it easy for you to direct your attention how you want. For example, complete silence can be good if you want to meditate without distraction, feel relaxed or reflect on some thoughts. But being in a noisy city center can also be good to get new thoughts and practice directing your attention between different things.

The Heart of the Rose technique (credits to Robin Sharma in the book The Monk Who Sold His Ferrari): you need a quiet environment and a rose. Stare at the rose’s center. Pay attention to its color and texture. Think about how beautiful this rose is. You can use this technique as a portal.

Whatever your situation is at any time, you can always use portals to have your attention where you want it to be depending on your goals.

Your 5th Technique: No-focus

For me, the ultimate state of presence is what I call being one with the universe, with absolutely no focus on anything. No control, no bias, no directing attention. Your attention naturally flows. No distraction. No thoughts, no concepts, no labeling. You simply are (and are not). Pure awareness. Oneness. Completeness. Wholeness. Nothing. Everything. Infinite.

It’s a state that can’t be described because it’s beyond words and concepts. What we can say is that in that state, you are alert, aware, calm, and peaceful with the brain probably using gamma waves.

The experience is different if you are doing something or doing nothing while being in the ultimate state of presence.

If you are in nature and you have no distraction and you do nothing, you can probably experience more of the oneness with the universe.

If you are doing something with extreme concentration on that action, that’s what people call the flow state, being in the zone. I also call that the ultimate state of presence because you are also very present in that state but your brain and your subconscious will have a lot of resources allocated to the action you are doing and less resources allocated to just be and be aware of the universe.

Whether you are doing something or not, you can always be more present and get closer to the ultimate state of presence.

The main obstacle is to remove distractions, remove control, remove bias, … and complete acceptance of everything, of what is.

If you want to fill a cup, you need to empty it first.

When you empty yourself from thoughts and distractions, you let more space for pure awareness. You can also approach it from the other way: as you let more space for pure awareness, you let less space for thoughts and distractions.

You always have biases. You have preferences and you have a natural tendency to go toward what’s familiar, a natural tendency to repeat the past, a bias towards your experiences.

Your 5th technique is no-focus. The true art of doing nothing.

You direct your attention the least amount of times with the least amount of control/effort possible.

You let your attention flow to where you want it to be.

If you see yourself distracted for a long time in a thought, you can use one of the previous techniques or just accept the thought, let it go, and let your attention flow somewhere else.

Some names of the sitting meditation practice using no-focus are: choiceless awareness, nonjudgmental awareness, shikantaza, resting in pure awareness, objectless awareness, and the method of no method.

Exercises you can try:

• Don’t direct your attention. Simply observe how your attention moves, observe your awareness itself.
• Let things go as if nothing in this world was important. Just be.
• Put a timer to a time of your choice (I personally use 20 minutes) and sit in a silent environment, eyes closed. No focus, let whatever happens happen.
• When you are exercising, don’t focus on anything in particular, trust your training and your instincts to do what you need to do.
• Be in nature, appreciate the beauty of it from time to time. Then no-focus.
• Expand your awareness towards everything at the same time. Then let your attention flow wherever it wants to.
• Imagine the infinite universe as one. Then imagine nothingness. Then let your attention flow wherever it wants to.
• Move your attention alternating between different senses. Then let your attention flow wherever it wants to.
• Focus on the unknown. Then let your attention flow wherever it wants to.

Your Bonus Technique #1: Visualization

“Your brain cannot tell the difference between a real experience and an experience imagined vividly and in detail.” (paraphrasing Maxwell Maltz in the book Psycho-Cybernetics)

So, in your meditation practice, you can use your imagination with visualization to create experiences for yourself that can support your meditation practice.

For example, when focusing on your breath, it can help some people to imagine an airflow going in and out. Or it can help to imagine yourself floating lightly when inhaling and being heavy when exhaling.

There is no limit to your imagination. Feel free to use it.

Some exercises you can try:

• You can try the exercises in the previous sections that have visualization components.
• There are many online guided meditations you can follow that use visualization components.
• For presence: imagine the Unknown and focus on it
• For presence: imagine yourself as a drop in the ocean
• For presence: quote from New Spring (Wheel of Time series) by Robert Jourdan: “Lan formed the image of a flame in his mind and fed emotion into it, not anger alone but everything, every scrap, until it seemed that he floated in emptiness. After years of practice, achieving ko’di, the oneness, needed less than a heartbeat. Thought and his own body grew distant, but in this state he became one with the ground beneath his feet, one with the night, with the sword he would not use on this mannerless fool.”
• For body awareness: imagine that your entire body is surrounded by light or that your body’s energy field has an aura of light. (Eckhart Tolle recommends something similar to this)
• For relaxation: imagine your muscles relax when you focus on them
• For relaxation: autogenic training (you can look it up on Google and YouTube)
• For emotional wellness: imagine breathing in positive emotions when inhaling and exhaling negative emotions
• For emotional peacefulness: visualize an hourglass, with the many grains of sand dropping one by one (credits to Dr. James Gordon Gilkey)
• For peacefulness: quiet mental room: build a room with your imagination. It has everything you want. When you are in the room, it is quiet and nothing can disturb you. You can go in that room whenever you want.
• For clarity and achievement: imagine your ideal self
• For clarity and achievement: imagine your ideal day
• For clarity and achievement: imagine your future lifestyle 10–20 years from now
• For clarity and achievement: imagine your goals as if you have already achieved them
• For feeling good: imagine things that make you feel good
• For feeling good: imagine your past experiences that made you feel good before
• For happiness: imagine yourself half-smiling

Your Bonus Technique #2: Conscious Doing

Conscious doing is what I personally call practicing mindfulness.

I define meditation as the most general thing of the practice of directing attention. While I define mindfulness as the practice of being more mindful of/paying more attention to what you are doing.

Conscious doing can be mostly focusing on your senses with or without some visualization.

You can use conscious doing as a portal to reach the flow state or oneness with the universe.

You can use conscious doing as a regular practice to become more and more present over time. That will give you a lot of awareness, alertness, joy, love, peace, and calmness. It can also make you feel good on a regular basis.

Examples of conscious doing:

• mindful eating: paying attention to the act of eating and to the taste of the food
• paying attention to your breath, to your body, to the sounds, to your environment when you are walking in the city
• focusing on the body when you are getting a massage

Some exercises you can try:

• conscious breathing: direct some of your attention to your breath regularly whatever you are doing
• direct some of your attention to the inner energy field of your hands regularly whatever you are doing
• direct some of your attention to your senses whatever you are doing
• direct some of your attention to the Unknown whatever you are doing
• focus more on what you are doing, pay more attention to what you are doing

Your Bonus Technique #3: Creative Thinking

Creative thinking can only happen when you don’t have distractive and repetitive thoughts.

Creative ideas and thoughts come to you when you are in a state of no-thought, when you are not thinking.

You can train yourself to have more periods without thoughts where a lot of creative insights, ideas, and thoughts will come to you from your subconscious.

You can achieve a state of no-thought with any of the techniques you learned previously.

You are probably already thinking creatively when you are sleeping, when you are in the shower, when you are traveling, when you are walking in nature.

Using your environment to your advantage can also help you think more creatively. Your environment provides you with various objects of attention. Your attention will not move in the same way in a silent or a loud environment.

In practice, you will probably alternate between periods of distractive thinking, creative thinking, and no-thinking.

How you become more creative is by reducing the time-periods of distractive thinking and by increasing the time-periods of creative thinking and no-thinking.

When you want to be creative and you are aware of yourself thinking distractively, you can use a portal to achieve a state of no-thought, then as you stay in that state, creative thoughts will come to you.

In practice, you can get distracted by thoughts every 3 seconds and that’s okay. You can direct your attention to where you want all the time. And as you direct your attention, you’ll get more of what you want.

Some exercises you can try:

• Anchor yourself with a focus on your breath and your body. You can walk if that helps. Relax. Let it go. Observe the thoughts that come up. Repeat until you have creative thoughts.
• Sit down or lie down comfortably while listening to music that you like. Gently focus your attention to the sounds of the music. Enjoy the music. Then let your attention go wherever it wants to go. You probably have some thoughts coming up. Repeat until you have creative thoughts.
• Situational exercise: you have a lot of things on your mind, you are very distracted, you have a lot of repetitive thoughts but you still want to be creative and solve problems. Anchor yourself in a portal and relax. Maybe take some deep breaths. Accept that whatever thoughts you have, it can wait a few minutes. Feel good while your attention is on the portal. Keep a gentle focus on the portal, while your attention and awareness also flows to your senses, to the Unknown, to everywhere.

Your Bonus Technique #4: Sitting Meditation

Why do most people meditate in a sitting position with their eyes closed?

Because it’s easier that way.

The purpose of sitting meditation is to create an environment for yourself where it’s easy to meditate.

When you are in a silent environment, you have less distractions.

When you have your eyes closed, you have less visual distractions. (And vision is the sense that distracts us the most.)

A sitting position is more comfortable than a standing position. In a standing position, it’s easier to get distracted to find balance and good posture.

You also want to create an environment that doesn’t make you sleepy because you want to be alert while meditating.

That’s why a lying position and meditating in the dark are not recommended.

I personally like to meditate in a bright light but maybe you will prefer meditating with a dim light. Totally up to you.

So for a sitting meditation, you want an environment with few distractions that doesn’t make you sleepy.

The sitting position itself doesn’t matter as long as you are comfortable.

Having the neck and/or back more or less straight is recommended to avoid sleepiness and to be more alert. I don’t recommend sacrificing comfort to have the neck and the back more straight though.

You can see a lot of people online meditating in very uncomfortable positions on the floor. They usually train themselves to become comfortable or they have very flexible muscles. I don’t recommend those positions. A comfortable chair is all you need.

So nothing special about this technique. You can simply find a comfortable posture in a good environment and practice meditation however you want.

Your Bonus Technique #5: Productive Meditation

(credits to Cal Newport in the book Deep Work)

In the book Deep Work, Cal Newport has a great explanation of what he calls productive meditation. But I won’t describe what he says in the book, I will only use some of his ideas and put it in the framework of this blog post.

I define productive meditation as creative thinking while you gently direct your attention on a particular subject or a particular problem you want to solve.

For example, let’s say you have a problem with your computer you don’t know how to solve yet. You take a walk outside to get some fresh air. This problem with your computer is annoying and you want to solve it. Only creative thinking can solve a problem. As you walk outside, you think about the problem. You alternate between states of thought and no-thought. When you are distracted, you gently direct your attention to a state of no-thought or a thought related to the problem. New creative ideas come up from time to time and you explore a wide range of ideas that will help you solve your problem.

Productive meditation is about keeping your subconscious working on a subject or a problem so that new creative ideas about it come up.

When you think about a problem before sleep, your subconscious will try to solve that problem while you are sleeping. Same concept.

As you learned in the section about creative thinking, the biggest challenge is to be present, to have periods of no-thought and to not be distracted.

Instead of thinking about the same things again and again, you let your subconscious use all the information in the world to solve your problem.

Your logical thinking and your creative subconscious will work in harmony together to get new ideas, to connect different things, to explore and understand more concepts, and finally solve the problem.

Some exercises you can try:

• Take deep breaths. Focus on your breath while also thinking about your problem from time to time.
• Take a walk. Focus on your senses. Let creative ideas come up.
• Sit comfortably in a chair. Close your eyes. Do nothing.
• Take a shower. Alternate between feeling good, enjoying the shower and gently directing your attention to a thinking problem you want to solve.
• Take a bus ride, a car ride or a train ride. Watch outside the window. Be present while gently thinking about a subject.

Summary & Conclusion:

You discovered a lot of meditation techniques but just 1 may be enough for you depending on your goals.

When I started meditating, I had no clue on how to progress with meditation and what techniques to use. I was lost. I looked for advanced techniques but they were really hard to find.

I wrote this blog post in the hope that I can help you understand how to practice meditation with precise techniques depending on your goals and what you enjoy most.

You don’t have to do a 20-minute sitting meditation every day to progress in your meditation practice. You can use any meditation technique you want.

You now completely know how to meditate. Every meditation technique in the world is a variation or a combination of the techniques you’ve just learned.

5 Additional Resources:

• I love Eckhart Tolle’s teachings. I highly recommend everything from him. Though I find his guidance on how to meditate lacking.
• Adyashanti’s great article on his concept of true meditation: https://www.adyashanti.org/teachings/intro-teachings#ot_true-meditation
• The YouTube video where I discovered the technique of focusing on the unknown and the zen meditation called shikantaza: https://youtu.be/NMGSMqBYmv4
• Sam Ovens explains why and how he uses sitting meditation: https://youtu.be/Av_n6MP9fCg
• A very unique and powerful guided meditation by Actualized dot org: https://youtu.be/7LscnZCzdak