Meditation is the foundation of almost all inner practices. It quiets the mind, opens us to other dimensions, and releases us from our obsessions about and attachments to external objects, people, or to our own beliefs or story. There are hundreds of good ways to meditate. There is no one-size-fits-all “right way” to meditate. Experiment with various methods until you find the right one for you.

“Everything can be used as an invitation to meditation. A smile, a face in the subway, the sight of a small flower growing in the crack of cement pavement, a fall of rich cloth in a shop window, the way the sun lights up flower pots on a windowsill. Be alert for any sign of beauty or grace. Offer up every joy, be awake at all moments, to “the news that is always arriving out of silence. Slowly, you will become a master of your own bliss, a chemist of your own joy, with all sorts of remedies always at hand to elevate, cheer, illuminate, and inspire your every breath and movement.” – Sogyal Rinpoche,

Basic Guidance: These sites provide basic background instructions or a variety of methods that you can try out and choose from:

Mindfulness Meditation (also referred to as Vipassana or Insight Meditation) is a simple practice that anyone can do. It provides a wide-angle view of one’s mind, emotions, heart, and body, along with the space to gain insight into your own internal process. These are excellent sources of beginning instruction:

Walking Meditation is especially valuable for those who have difficulty sitting still:

Zen Meditation is a Japanese form of open awareness practice that focuses on counting breaths and staying aware of whatever else is happening.

Lovingkindness and Forgiveness Meditation can open your heart if you feel strong emotions such as anger, grief, or hatred.

Good Will Meditation spreads good will and happiness to yourself and those around you:

Breath Meditation focuses particularly on your precious life-giving breath: