Here, we will Share about Meditation – Then, we will Feel & Practice Meditations techniques that have the potential to Heal and Empower us. This will allow us to Connect Deeper to our Inner -and- Outer World.

(Scroll down – or click here for meditations techniques, illustrations & videos !)

Meditation– Focusing our Attention to one, specific Intention.

This means that Meditation can be practiced everywhere, at any time (yes, even standing up, in the middle of a crowded metro can accomplish wonders if your attention and intention are right).

So, how does one start meditating?

Well, first of all, setting an intention is primordial – and the best thing is, it can be any intention.

Meditations can be categorized into 3 different states of awareness.

1. ‘’Focused attention’’ meditations

Focusing our attention on one specific intention during our entire meditation session. This object may be our breath, a mantra (sound), a part of our body, a visualization, an external factor, … These meditations can greatly increase our will power, concentration, and much more.

2. ‘’Open observation’’ meditations

Here, we keep an open mind, and observe all aspects of our experience and senses, without judgment or attachment. All perceptions, may they be internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are observed and acknowledged for what they are, without us going deeper or reacting to them.


3. ‘’Effortless Presence’’ meditation

Simply put, this meditation is a state of Pure Being. Feeling Emptiness, -or, oppositely- Realizing that we are One with All that is. It is a feeling of non-ego, of Oneness. Pretty hard to describe, but if you achieve that state, you will understand that state of Being, of Feeling .

So, ask yourself what do you want to get out of meditation?

Would you rather Feel Energized, with a sharp and confident mind?

Or, would you rather Feel Calm, relaxed and passive to situations?

Once you know your intention, focus on it and wisely choose the appropriate meditation.

Here is a general list of intentions for different meditations:

  • To Create space for our mind–  Firstly, let’s ‘listen’, ’observe’ and Feel our feelings, emotions and thoughts, in a very understanding and open way. Let’s not judge, or resist anything that comes to our mind. Only when we feel that we have listened, observed and felt enough, can we shift our priority to the intention of creating space and silence for our mind, by thinking about nothing. – Stillness & Emptiness.

Note : It is normal to have thoughts emerging from times to times ! The key is to realize that our mind is not an enemy. It is our friend ! Each time a thought pops up – whether it be positive or negative – let’s understand that our mind is trying to show us what we can work on. It will continue to bring up to the surface a thought where we have a conscious or subconscious blockage at.

  • To Feel– by simply feeling what we can and want to feel. I love doing this meditation intention in showers, rivers, when it’s raining or opposite, when there is pure sunshine. There is so much to Feel, as a human being ! And those feelings can come through (but are not limited to) the five basic human senses, and our creativity/imagination. Music is a great way to Feel, just like tasting is ! Yoga is worth mentioning here too, as it it a great way to feel our body.
  • To Realize and Feel one of the best feelings Humans can feel (Joy, Love, Gratitude and Self-Realization)– In this intention meditation, let’s Feel Gratitude on All we have accomplished so far, what we have learned, shared, gave.  Who we are, and what we are yet to create and accomplish. How everything we went through in this Life has brought us exactly to this amazing Moment. Being joyful of the person we have become.
  • To connect with our Higher Self, Spirit Guides, Guardians– I personally Know that I (all of us) am always connected to my Higher Soul, and it is such a great feeling and realization. I also Know that my Spirit Guardians and Watchers are here to help me, and sometimes advise me on things to do – or not. For me, their messages and guidance comes through my intuition, which I try my best to follow. Let’s open ourselves to Higher Energies,embodying their, our Wisdom.
  • To Connect with Nature Spirits and Elements– Whenever a fire is created, or whenever any elements, trees are around us,we can try and connect with it, or at least share Energy with it. The elements – Water, Earth, Fire, Air, Spirit are amazing and can be transcendental to connect with. By the simplest act of observing their flow, their Beauty, we are connecting ourselves to their attributes and virtues. Connecting and feeling the water of rivers (or the water we shower with) ; walking barefoot and feeling mother Earth, gazing at a fire, … the list goes on. All can be deeply grounding, spiritual meditations !
  • To gain insight on what I am about to do –The last few months, and years, whenever I had the chance to try out something new – recently, instruments – , I try to visualize and  gain insight and knowledge about how to play this instrument. I simply try to feel all of what the best instruments player knew, and try to visualize these knowings and talents as energy forms, and these energy forms entering my Energy body. And then, I play.  Surprisingly, it sounds pretty good (to me at least !). As everything is Interconnected, we can connect to various & infinite energies – our mind is the only limit !
  • To align the Universal patterns in my favor  – Whenever I have time, especially before going out, when I know that I need to do this, to get that, etc.. I take few minutes to set my vibrations to attract what I need/want. I believe that what we seek is seeking us. Interestingly enough, a lot of the times, what I need/want comes to me in very subtle ways. This is the law of attraction at play.
  • To try to ‘see’ beyond our World– For this intention, I would like to share that imagination, visualization, intuition and open-mindedness are keys. Other people call it ”out of body experience”. Please be aware to be mind and energetically protected, because what we can see, witness, experience can be a simple produce of our imagination, – or – it could be a Reality that goes beyond our comprehension.

So, get comfortable, focus on an intention you feel like, and try to remain aware of your intent.

To help you further, there are ways and tips to attain deeper awareness and concentration.

  • Visualization techniques– I often do visualization meditation, and I love it so much, because I can truly feel what I am visualizing, and in all sincerity, I know that part of my visualizations (which are hard to describe with our current vocabulary) are actually what is happening to the Energy around me. We are all Powerful, in our own unique ways !
  • Guided Meditation– I have experienced several guided meditation, and whilst it works well for me and others, it all depends on our personal intention, and the one of the guided meditation. If our intention on meditating is to harness Energy and feel energetic, but the one of the guided meditation is to feel relaxed and calm, then our intention might not be fulfilled.
  • Breathing techniques– I used to be hypo ventilating (still sometimes doing it, when I am not aware enough) which means shallow/low- breathing. To be honest, I came into conclusion that the way we breath, impacts our overall mood, thoughts, reactions – and the amount of Energy we can intake and release.

For feeling peace and calm, long and deep breaths are advised.

For energizing our self, fast and active breaths are advised. By Knowing our body and mind, we will know what feels good and right for us !

  • Reciting mantras– I have been practicing with Mantras, such as Aum – or even – Om Ma Ni Pad Me Hum, and these basic yet powerful sounds create unique and specific vibrations that can shift us in an optimal state of mind. But still, most of the times I prefer pure nature sounds or silence.
  • Focusing on one object/point– For some, this techniques helps a lot.  Staring peacefully at a candle flame, for example, can be truly hypnotizing. But still, most of meditations intentions work better with eyes closed.
  • Fasting– Personally, meditating while fasting always proves to be in our advantage. As less energy is spent on digesting (which is more than we may think), we are able to deepen our focus.
  • With the right Hertz, Music, Tune– Higher resonance hertz (from 432hz onward) can be to be a great help in focusing our attention to intention (more spiritual). All tones 432hz and below are more to ground ourselves (which is essential too).
  • In the right place with the right Energy –I find it particularly easier to meditate in a natural space, sitting next to an old tree, under the sun (or moon), & while holding crystals. Some places (for e.g an underground cave that was used for ill people during the war) can be less fitted energetically-wise than other places (for e.g in pure Nature, with vegetation and animals striving in Harmony). But once again, we are all unique, so let’s know what suits us best !

Few out of countless benefits of meditation :

  • Harmonizing all aspects of self (mental, physical, spiritual) thus alleviating stress, and promoting well-being.
  • Enhances Awareness of Self, World & All Things
  • Amplifies cognitive functions, such as focus, problem-solving etc

Here, let’s share – Ancient and Modern -, energetically powerful meditation practices that have been practiced throughout our World, since thousands of years, – and- some that have been developed in recent times.

1 Minute Meditation (To do Now ! 😉 )

Let’s Take deep, rejuvenating Breaths.

  • Breathing In through our Nose,
  • Breathing out through our Mouth.
  • Breathing In Feeling our lungs expanding,
  • Breathing Out all unwanted Energies.
  • Breathing in Love, Light, Joy,
  • Breathing Out all tensions, Releasing us.
  • Breathing in Feeling Alive and Awake,
  • Breathing Out Feeling Peace and Gratitude.

Now, Be. Simply Feel, without expectations. At each breath you take, you will Feel more and more at Peace.

Pranayama – Breathing Meditation

There are many breathing techniques, that can lead to different states of awareness. Here, I will only explain one of them (out of many more that are in the post ” Breathing-Pranayama ‘‘)

One of the simplest and most commonly taught is the 4-4-4-4.

Basically, let’s breathe in for 4 seconds,, hold for 4 seconds, breathe out for 4 seconds, and hold empty for 4 seconds.

Tips : Let’s Breathe through our nose, and fill our abdomen with air (instead of our chest only).  Let’s repeat for a few cycles, until feels right.

We can create our own cycles, such as 6-0-6-0, etc… Ultimately, only us, individually, know what feels right and good for us 🙂

Benefits : Balances our overall mood, regenerates our cells, our body, increases our focus and willpower. And the amazing thing is, it can be done anywhere, at any time.

There are many more Breathing Meditations, with different intentions and results.

Guided Breathing Energy Chakra – 108 to Liberation

Trataka Meditation

(Steady Gazing)

The intention of Trataka is to focus one of our predominant sense, our eyesight to one point or object.

You can choose to focus your gaze into any point, but from my knowings, the best are :

Candle Flame / Fire – our palm – our Third Eye in the Mirror – Someone’s eye – Mountain Peak – Tree/Flower/Plant – Crystal – Star – Mandala / Sacred Geometry Symbol – many more, use what you know is best.


*Let’s sit comfortably, spine erect.

*Let’s focus our eyesight to this energetic point.

*Let’s try to remain our eyes open, without blinking.

*Whenever tears forms, let’s allow ourselves to blink.

*Whenever feels right (between 5-99 +minutes), let’s close our eyes, bring our energy and attention to our Ajna Chakra (Third Eye, in between eyebrows) and Visualize this energetic object we have been gazing at.

*Now, let’s repeat the process till we feel like.

Benefits :

Enhances Focus, Intuition, Spiritual Insights & Willpower

Enhances various (most of the time dormant) psychic abilities

Producing/releasing tears has countless health benefits.

Ho’Oponopono Meditation (+variation)

Words are energy, vibrations. Words have the power to reach the deepest part of our minds : our subconscious. Words also have the power to affect living beings, our environment, as well as the furthest stars.

Wholeheartedly say to our self : Sorry, Forgive me, Thank you, I Love You.

– Variation –

Our Intention is to Express and Feel five great healing forces.

*Repentance – taking responsibility of our reality and expressing : I’m Sorry

*Forgiveness – asking for forgiveness : Forgive Me

*Respect – respecting all : I Respect

*Gratitude – Expressing our Gratitude for All : Thank You

*Love – Expressing our Love for All : I Love You


Let’s still ourselves in a comfortable position,

Feel wholeheartedly, and repeat these magical words :

(Repentance) – I’m Sorry

(Forgiveness) – I Forgive You, I Forgive Me, I Forgive All.

(Respect) – I Respect You, I Respect Me, I Respect All.

(Love) – I Love You, I Love Me, I Love All

(Gratitude) – I Thank you, I Thank Me, I Thank All.

By expressing (out loud or silently) these powerful words, we are mentally, physically and spiritually creating vibrations that allow positive changes to happen within all aspects of Self.

Let’s Repeat these words till we Feel like.

Benefits : During all our Life, many times we blocked ourselves from expressing what we wanted/needed to say. By doing Ho’Oponopono meditation, expressing those words, we are rewiring our brains and liberating conscious and subconscious blockages that we formed.

As All is Energy, All is interconnected. Healing aspects of our selves is healing the whole of Existence.

Young Self Energy Meditation (PAST TIME)

The intention of this meditation is to reconnect with our younger self, and express as of the present Moment our Feelings.

In our physical realm, time is linear – but – energetically, time is an illusion, and all is ever present, inter-connected.

*Let’s still ourselves in a comfortable position,

*Think, Visualize our self vividly when we were younger (around 3-7 years old – it can help to look at a younger picture of self-).

*Let’s hold in our mind that image, picture of our younger self.

*Now, let’s bring our present self in the picture. Visualize our self at the first or third person, which is the most comfortable.

*While thinking and Feeling all of what we’ve learned & experienced in this life at that Present Moment, let’s move towards our younger self, let’s open our Hearts, arms, -and- Hug our younger Self with infinite Gratitude, Compassion, Love, and Wisdom.

*Let’s whisper to our younger self what we want to. Let’s share that everything is going to be okay. That we are going to Learn, Feel pleasant as well as painful experiences. But that no matter what, we will continue on living and feeling Life and constantly evolve along the Way.

*Transfer Energy to our younger self, and at the same time, Feel Energy rushing and flowing through us at the Present Moment.


When the time is right, think of both of you merging as One, and when it feels right, bring awareness back to the Present Reality.


Benefits :

*Energetic intentional Connection to our younger self.

*Energetic Expression of what we have deep inside us.

*Healing our past heals our Present.

Old Self Energy Meditation (FUTURE TIME)

Ideal Feelings Meditation

Know what are your favorite feelings to feel.

Majority of us, will most likely prefer to Feel : Joyous, Grateful, Wonder, Successful, Peaceful, Energetic, Realizative, Loved, Powerful, Confident, Liberated,  Mesmerized, Transcendental.

Well, we can realize that we can Feel all that we want to Feel. Thanks to our intention, thoughts and willpower. That is the beauty of being Human ! Being able to consciously choose what we want to Feel.

So, you may say, how can I feel all these wonderful feelings?

Well, the answer is – Creativity. Imagination. Intention. Meditation.

Make yourself comfortable, and be open-minded to create with your creativity and imagination, an inner-reality where you could Feel one, or several of these feelings.

How does Love Feel like? What is Love? Personally, I would say it is an energy that permeates all of our Existence. It is an Energy that we have. That composes us. An Inner as well as Outer Energy that we can learn to Create, Share, Feel.

So, make yourself comfortable and Feel your Heart. Feel a wellness Energy expanding from it, entering it. Be open, allow that Energy to flow and radiate within you.

Imagine yourself, surrounded by your family, closes friends, strangers, animals. Imagine them coming in a loving, forgiving, caring, peaceful way towards you. Allow yourself to hug them, allow them to hug you. Feel loved. Feel cherished. Give. Receive. Share this Love Energy.

To further enhance the feelings of Heart openness, we can place our hands at our Heart area, Feel it beating. Let’s be Grateful of it working endlessly in order to keep us alive.

This, is just one example out of infinities of ways, to Feel a feeling.

Your imagination has no boundaries, so Feel free to create and imagine all that you want, so that you can achieve your ultimate goal – Feeling all that you want to Feel.

I would love to add that, as human beings, we can also allow ourselves to Feel ‘’negative’’ feelings, such as anger, sadness, exhaustion, etc.

It is perfectly human to Feel all that we can feel as humans, so let’s not resist, but allow to Be and Feel Human.

I realize, a lot of us -even me- store anger or negative emotions into us. For conscious or unconscious reasons, we did not express, release them when we had the opportunity to. So, an amazing meditation I advice us it :

Lower Emotion Release Active Meditation: 

The intention here will be to release excess lower, negative feelings that we have stored in us for various reasons.

Release through sound :

Here, talk to yourself : Feel the low vibration feeling -sadness, anger,…- Acknowledge it, and talk to it. Say that you understand why you are sad, angry , but that you do not want to Feel that way anymore, and that you love yourself too much to carry it on. Consciously release this emotion with the help of your breath, exhale sights, -loud or not- up to you

Scream it out : Shouting can be a very powerful tool to voice out our feelings, and of course, to release them. Ideally, do not release them onto living beings, as they will definitely get affected by it. Ideally, do it underwater. In a lake, river, or even your bathtub -trust me, water will contain the sounds- ! Other solutions will be to do it on top of a hill, on top of a building, where you know no one, less people will hear you – and, visualize your lower feelings gather in a ball at some part of your body. Now, Shout. SCREAM ! Feel this ball of unwanted energy leaving you, getting released through emptiness. Tip : you know the capacity and limits of your vocal chords. Use them, but do not strain them too much ! Whenever you feel lighter, cleansed, it is time to sit comfortable and to re-gather positive, universal energies to fill-up your now purified energy body. Fill it with colors, all the elements, loving feelings – you choose !

Benefits :

*Makes us Realize and practice the fact that we are in control of our feelings

*Improves focus and overall well being.

*Release unwanted energies.

Bandha meditation – Body locks:

For this meditation, the intention is to contain our energy flow within our middle body (from pelvis to throat). For that to happen, we must contract and position ourselves so that muscles, entry and exit points of energy are ”locked”.

So, let’s sit comfortably, and focus our awareness to the next three areas of our body :

Mula Bandha – Root Lock – contracting our perineum -the area between our anus and reproductive organs- in order to redirect energy to flow upwards. (In other words, it prevents apana from escaping lower body and draws it up our body to unite with prana).

Uddiyana Bandha – Abdominal Lock – Exhale all air out, while pulling our belly back towards our spine, thus contracting our abdomen into our ribcage.(This forces our prana to flow up the shushumna nadi).

Jalandhara Bandha – Chin Lock – While pressing our chin firmly to our chest, let’s inhale deeply and hold our breath. (this prevents prana from escaping our upper body).

Maha Bandha – All three bandhas combined.

Benefits : Regeneration of Physical (cells, organs, muscles) as well as Energy (chakras, nadis, meridians) Body through contained Flow of vital Life Energy.

Ajapa Meditation (Soham Dharana)

– Meditation on the natural sound of our Breath –

Sah : He         Aham : I

Soham : He I am – I am He (‘’He’’ here represents the Supreme Power, Ultimate Reality, All of Existence – God)

The Soham Mantra is a natural mantra because it is part of our Nature. It is what makes us alive. This is called the universal mantra since it’s vibration is part of our breath, and everybody breathes.

Soooooo : Sound of our inhale          Hummmm : Sound of our exhalation

While naturally inhaling *Soooooo*  let’s remind/know/feel ourselves as I, our Ego, Our Person in this Life.

Then, while naturally exhaling, let’s remember, realize and Feel ourselves as Infinite, Eternal as God.

Repeat until we Feel Complete.


*Stillness of mind

*Feeling, Connecting our True Nature

*Awareness on breath, balancing of Ego and Divinity

Mudras Meditation

The word Mudra is Sanskrit, and means “gestures,” “seal.” They affect the flow of energy in our body – balancing, redirecting, amplifying energy, as well as unblocking energy centers.

Many traditions and cultures believe that an imbalance or blockage of any of our 5 elements are the roots of diseases – thus, the balance of 5 of our innate elements are also our cure and key to optimal well being.

As we are electro-magnetic beings, when we connect different parts of our body (in this case, fingers) in specific ways, it allows our body to unblock and balance the flow of energy within us.

There are many existing Mudras, here we will practice one of them :

Hridaya Mudra :

Let’s connect our index fingers to the base of our thumbs. Then, we join the tips of our middle and ring fingers to the tips of our thumbs while straightening our pinky fingers.


The middle and ring fingers are directly related to the nadis (subtle channels), that are connected to Our Heart. By connecting them with our thumbs, our energy flow is directed toward our Heart. This harmonizes, energizes our Heart, unblocking blockages and thus helping to prevent/heal Heart problems, whether they be physical, emotional, spiritual.

On top of that, as our Heart emanates strong electro-magnetism, it affects our Inner and Outer World for the greatest.

For more Mudras meditations, click here !

Hugging Meditation

While hugging someone, a teddy bear, a pillow, a tree, anything comfortable and energetic, try to Feel Love and Gratitude.

Naturally, you will release ‘ wellness’ hormones such as oxytocin, serotonin, dopamine.

Breathe, focus your awareness on your Heart area, Feel it expanding with Love and all the positive feelings possible.

Present, Now Meditation

This meditation can be done anywhere, in any position.

Ideally, sit in a comfortable position and close your eyes.

Take a moment to Feel. To Be.

Notice your five senses.

Taste. Physical sensation. Sounds. Odour. Emptiness through your closed eyes.

Your breath. Each breaths.

Notice whatever is being experienced in the Now. Thoughts. Feelings.

Observe what your mind wanders to.

Become aware of the tendencies of your mind.

Keep coming back to simply Being.

Benefits : increases willpower, enhances self-awareness, thoughts patterns.—

Chakra Balancing Meditation

Know the chakras specificities, and let’s use them to rebalance our Energy Body.

For this meditation, sit in a comfortable position, and Feel each of the chakras, one by one. Breathe into them, put your awareness into each chakra.

Depending on your intention :

  1. Feel Self, Earth Energy ascending to your Spirit : Spirit.

Start by your Root – going upwards to your Crown.

  1. Feel Spirit Energy descending to your Self, to Earth : Grounding.

Start by your Crown and descend Energy to your Root.

While meditating, focus your awareness on the location, visualize the chakra color entering and harmonizing the energetic chakra center. If you feel like, chant the sound mantra at the same time.

Muladara – Root Chakra – survival, primal needs, grounding.

Location : between the anus and genitals, at the base of our spine.

sound : LAM                               Color : Red


Swadhisthana – Sacral Chakra : creativity, development of self, nurture, love & sweetness.

Location : lower abdomen, between navel and genitals.

Sound : VAM                              Color : Orange


Manipura – Solar Plexus Chakra : manages organs, digestive process, personal power, balance.

Location : around the belly button.

Sound : RAM                              Color : Yellow


Anahata – Heart Chakra : Love, compassion, understanding, relationships, oneness and synchronization with Universe.

Location : Center of the chest, Heart.

Sound : YAM                              Color : Green


Vishuddha – Throat Chakra :  communication, self-expression, Higher wisdom.

Location : throat area

Sound : Ham                              Color : Light Blue


Ajna – Third Eye Chakra : perception, self-realization, disolve and understand dualities.

Location : above and between eyebrows.

Sound : OM                                      Color : Indigo


Sahasrara – Crown Chakra : Spirituality, Connection to Divine.

Location : Top/Atop our head.

Sound : Ng (Breathing Sound)                    Color : Purple/White

After having balanced all your chakras, visualize your aura as multicolor, full of light and energy, and breath so that with each breath, all your chakras interconnect. Feel your Energy.

If you wish to go deeper into that meditation, integrate Positive Suggestions, Hold specific Crystals, Form Mudras and Asanas while balancing each of your chakras.

Benefits :

Cleansing of Nadis, Energy centers, Chakras.

Harmonizing and Enhancing all Energetic centers, Chakras.

Increases Willpower, Energy you can absorb and emanate.

Connection to Spirit / Higher-Self Meditation

Firstly, What/Who is your Higher Spirit? To put it simply, it is the Energy that animates your body, your Ego. In Essence, it is the True, Eternal and Infinite You ! The You as Divine Energy, as the Energy that embodies many physical, dying bodies. Connecting to the True You, connects to an Infinite Energy, connects you to All Lives and Wisdom you can Imagine.

So, make yourself comfortable, close your eyes and put your Love, Focus and Energy into the intention of Connecting to you, to your Soul.

Imagine/Visualize a growing ball of light at your 10th Chakra (around 1 meter above your crown), expanding, filling the environment, the Universe, all of Existence.

Visualize a Spiritual Chord that attaches your Energetic Body, to that Ball of Infinity, of your Soul.

Just Be, Feel a Sensation of Spirituality overtaking your senses.

Higher Beings/Teachers/Guides Meditation

Also known as Guru Yoga, this meditation’s intention is to invoke, awaken, enhance and embody the supreme qualities of Highly respected Beings -(Buddha, Jesus, Gandhi, Muhammad, Shiva, – whomever you feel inspires and gives you wisdom) – those qualities (Love, Acceptance, Humbleness, Wisdom, Gratitude, Compassion,Understanding, Self-Realization, Balance, Peace, …), that are available to all beings, and that, are already within us.

Let’s position ourselves comfortably, close our eyes, breathe optimally, and whenever we are ready, let’s imagine, picture that Higher Supreme Being/Guide/Teacher looking at us with Love. If no clear image form, it’s okay, let’s imagine and visualize an energy form, whichever color appears. Let’s Feel and visualize the connection between both. All we have to do is to be open, feel and maintain that connection, that nourishes and enhances our Energy and higher virtues.

Whenever ready to move to the next step, let’s Realize that there is no separation. Both are One, Same. Let’s merge Together, uniting Energy, until one beautiful, Energy remains. Feel your Heart and Energy centers opening, harmonizing, and for a few moments, embody this energy. Then, let’s focus back to our physical reality.

Benefits :

Realization and Feeling that all virtues are already within us.

Awakening, Enhancing those higher vibrating virtues within us.

Connection to Higher Energies, Surge and Balance of our Energy.

Dynamic Meditation

  1. Osho Dynamic Meditation

For this meditation, be ready to go ‘crazy’, to be Free to express yourself in all ways. Ideally, you should do it in a place that allows for noise to be created.

Osho Dynamic Meditation

“This is a meditation in which you have to be continuously alert, conscious, aware, whatsoever you do. The first step, breathing; the second step, catharsis; the third step, the mantra, ‘Hoo.’

Remain a witness. Don’t get lost. It is easy to get lost. While you are breathing you can forget; you can become one with the breathing so much that you can forget the witness. But then you miss the point. Breathe as fast, as deep as possible, bring your total energy to it, but still remain a witness. Observe what is happening as if you are just a spectator, as if the whole thing is happening to somebody else, as if the whole thing is happening in the body and the consciousness is just centered and looking. This witnessing has to be carried in all the three steps. And when everything stops, and in the fourth step you have become completely inactive, frozen, then this alertness will come to its peak.” Osho


The meditation lasts around one hour and has five stages. Remain your eyes closed during the entire meditation. If possible, wear a blindfold.

First Stage: around 10 minutes

Breathe chaotically through your nostrils,as deep, fast, intense as possible. Your breath should fill all your body, all your lungs. Become your breath. Feel your Energy building up. If necessary, do slight natural movements, but keep your energy centered within yourself.

Second Stage: around 10 minutes

Express All of Your Energy ! Let go of everything that needs to go. Be in a Trance without any limits. Punch, Cry, Scream, Shout,, Jump, Kick, Shake, Laugh, Dance, Sing ! Do and Express what you Feel like, Throw yourself around. Hold nothing back; keep your whole body moving. Be Free to be ‘’mad, crazy’’ consciously.

Third Stage: around 10 minutes

Raise your arms above your head and jump up and down shouting the mantra, “Hoo! Hoo! Hoo!” as deeply as possible. Each time you land, on the flats of your feet, let the vibration enter deeply into your sex center (all pelvis, psoas, sexual organs area). Use all your Energy; exhaust yourself completely.

Fourth Stage: around 15 minutes

Stay Immobile. Still Yourself in whatever position. Remain like a statue. Feel. Be a witness to everything that is happening within.

Fifth Stage: 15 minutes

Express slowly, roughly, you choose ! The intention is to Feel what you want to Feel. Joy? Energetic? Aliveness? Craziness? All up to you.

Improvised Dynamic Meditation

Create a Playlist of your favorite musics.

Ideally, music to dance hard to.

Dance to the flow of your Life, and mix your Life’s flow to the flow of the music. Dance, Express, Move. After each 2 music (around 10mins) Relax, stand still and simply Feel yourself. Feel Your Body parts vibrating.

After 2/3 rounds (depending on you) of dancing and standing still, sit/lie down and Feel even deeper your Energy, your Body.

2. Improvised Dynamic Meditation :

Create a Playlist of your favorite musics.

Ideally, music to dance hard to.

Dance to the flow of your Life, and mix your Life’s flow to the flow of the music. Dance, Express, Move. After each 2 music (10mins) Relax, stand still and simply Feel yourself. Your Body parts vibrating.

After 2/3 rounds (depending on you) of dancing and standing still, sit/lie down and Feel even deeper your Energy, your Body.

Forgiving Meditation

Holding on to Anger, to Bad Thoughts and Energy towards one or several person literally blocks our Energy Flow.


Close your eyes, and visualize the person you can and will Forgive right in front of you, with an energetic chord that link both of you.

Express out loud or within, to that person:

I am Pure and Innocent.

You are Spirit

And you are released

From What I Projected on you

Visualize the chord that linked both of you detaching, feel all negative emotions dissipate.

Mantra Meditation 

Mantra is a Sanskrit word derived from two roots: man (meaning “mind” or “to think”) and trai meaning to “free from”. Therefore, mantras are energies that have the potential to heal, empower, transform our minds. They are sacred in nature and carry intentions (depending on us).

Everything in our physical Existence is vibrating.
Sound patterns/vibrations affect for great or ill surrounding vibrations, thus impacting all structures and energies within us (whether it be physical, mental or spiritual).

By listening, creating, sharing, embodying mantras, we are able to intentionally control the outcome, goals we desire.

A mantra can be recited; or listened to. When chanting/listening a mantra (mentally or verbally), elements such as speed, pitch, intentions do affect our body and mind differently (Repeating our mantra fast produces gamma waves (energizing) in the brain. Repeating it slowly produces theta waves (relaxing). )

Attached here, is a compilation/creation/combination of spiritual sounds with different mantras, as well as created mantras. Some are sounds that do not mean anything in our current World Languages, but which are created through intuition, simple expression of Spirit. Just like any other vibrations, they can bring transcendence.

Creation of Personal Mantra

Let’s create a mantra – It can be a word that we invent, that exists or a short sentence – as long as it resonates with our intention.

  • The meaning/intention is the most important. Let’s choose a word/sentence that represents something we want to create/develop/connect/feel. It could be love, compassion, power, peace, freedom, self-realization, courage, etc.
  • The sound of the word needs to resonate with us.So, let’s repeat this mantra and feel if it helps us to get closer to our intention.

Once chosen/created, it is up to you to build this mantra energetically, with the power of vibrations, intention.

Collective, Spiritual Mantras

Each mantra has its own “energy”, that became empowered through other humans reciting, building energy into it. Hence, it is wise to connect to a traditional mantra (using the same language, replicating the same sounds/vibrations) – that has been used by spiritual seekers for millennia, – for and with – the right intentions. Let’s be sure to know the translation and intention ! Ultimately, we will be able to feel the ones that uplift us towards our personal and collective intentions.

Sanskrit :

Om Shanti Shanti Shanti : Om, for – the Sound of Existence -followed by three Shanti, for – peace of mind, peace of body, and peace of speech. This Mantra is to embody and share Peace.

Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare

Hare Rama, Hare Rama, Rama Rama, Hare Hare :

This mantra has the intention to respect and implore three main deities Energies (Vishnu, Shakti, Krishna). There are many interprations and intentions for this mantra, one of them are : “Oh, Supreme Energies, I respect you and please engage me in your service.” Also, one of the intentions is to embody and Realize these Supreme Energies that are within and around all of Us.

Sarvam khalvidam Brahman (“All is Brahman(Consciousness)”). The main intention in the mantra is to achieve Self-God Realization and to See this One Energy within all of Existence. This can make us Realize deeper the Truth that all existing energy have within them the same Oneness Energy. We are all animated by the same Energy, thus interconnected beyond comprehension !

Asato Ma, Sadgamaya – Tamaso Ma, Jyotir Gamaya -Mrityormaa Amritam Gamaya –From Delusion, Lead me to Truth – From Darkness, Lead me to Light, – From Death, Lead me to Immortality.

Hindu/Buddhist :

Om Ma Ni Pad Me Hum :
 “The jewel is in the lotus,” or “Praise to the jewel in the lotus.” There are many interpretations to that. One is that physically,we are that ever unfolding, growing, transforming Lotus. But, inside that Lotus, resides the Jewel, the Pure Consciousness, Pure Energy that we, ultimately, are.

The main intentions are to embody Compassion and Purity. So, these 6 syllables are used to Purify all aspects of our body, speech and mind.

Connection, Awakening, Enhancement to All Existence – Purifies Egoistic Pride
MaConnection, Awakening, Enhancement to our Pure Ethical Behavior – Purifies Egoistic Jealousy
NiConnection, Awakening, Enhancement of our Patience – Purifies Egoistic desires
Pad Connection, Awakening, Enhancement of our Perseverance – purifies : ignorance / prejudice
Me Connection, Awakening, Enhancement of Concentration and Sharing attributes – purifies : Egoic Possessiveness
Hum —– Connection, Awakening, Enhancement of our Wisdom – purifies : aggression / hatred

Western :

Do Re Mi Fa Sol La Do – 

Each, represents a different vibration, tonality, frequency. Let’s Feel them and balance ourselves thanks to their vibrations !

Finally, the more we focusing Energy to our mantra, the more it is empowered, energized. Eventually, it will be the most dominant sound and intention in our mind, directing us consciously, unconsciously, physically, mentally, spiritually towards our intention – until one day, this intention becomes part of our Reality.

Aum Chanting Meditation

Om represents the Vibration of Existence, the Eternal and Infinite sound.

Let’s position ourselves in a comfortable position, eyes closed, and repeat and chant the Aum Mantra as long as we Feel like.

One cycle of Aum Chanting lasts 6-11 seconds.

A : 1-2 seconds. Opened Lips. Linked to our Physical plane.

U : 2-3 seconds. Half-opened Lips. Linked to the Mental and Astral planes.

M : 3-6 seconds. Closed Lips. Linked to Spiritual, Ethereal plane.

Variation : Create the sound EEEEEM (with a higher pitch, while focusing on your chest, Heart Chakra) and to go even higher, YYYYYM (while focusing your energy and attention to your crown chakra, brain area using your vocal chords to create a high pitch sound.)


Vibration that cleanses & rejuvenates body, mind, cells, energy centers.

Improves concentration, memory & understanding capacity.

Amplifies intentions and energies we emanate.

Relaxes and/or energizes physically, emotionally, mentally.

Charges and cleanses surrounding energies, atmosphere.

Clears vocals chords and energy blockages.

Kirtans. Chanting Meditation

There are many other chants, folklore, spiritual sounds & vibrations that can connect us deeper to Life Energies. Find the one that fills your Heart, that brings you ideal feelings and emotions !

One of my personal favorite : Shiva Shambo, Om Namah Shivaya

Shiva SHambo with Mooji. Let’s Sing and Feeeel !
Krishna Das with Energetic Beings blessing our World

Visualization Meditation :

*Grounding : Sing Yee Earth

*Spiritual :

*Infinite Loop between Earth and Spirit

*Connection to All : Lisa

Healing Past Meditation

Think back of a moment when you felt pain. Whether be it physical or emotional. Re-live this moment fully. Experience it, do not resist it. Then, when you know you have felt it enough and it is time to move on, – Feel yourself as of now. While meditating with the intention to Heal your past trauma, focus on your Heart energy expanding, growing, bursting with acceptance, understanding, and love. Radiate your Heart energy to the past moment you had pain. If you have a strong visualization power, you can even go beyond, and ad your present self to the past painful moment, and Heal yourself. Touch your past self with the intention of healing and letting go of that pain.

Qi Gong – Moving Qi Meditation :

Mindful Body Meditation

Awareness goes to feeling all of our Body.

When feeling stressed (majority of humans, on a daily basis), our blood flow prioritizes muscles for the fight and flight natural response. Thus, our vital organs receive less blood flow, less oxygen, less energy.

The solution is to restore our self by shifting into a meditative state, a peace mind feeling, that will restore a natural optimal blood flow to all our vital organs and tissues. The result of that is proper oxygen, nutrition, removal of waste & toxins, and creation/enhancement of healthy cells and immune system.

So, make yourself comfortable, bring your awareness into Feeling Peace, Calm, Serene, and Feel all your muscles relax one by one.

Ideally, -but reverse is amazing too- start by focusing on your feet. Relax all muscles, go up to your calf muscles, upper legs, sexual organs, pelvis, stomach, back, chest, shoulder blades, throat, neck, head, upper arms, elbows, hands.

When you Feel that all your muscles are relaxed, shift your awareness to your vital organs – brain, heart, kidneys, … Feel the healing vibration within you.

Hypnosis Subconscious Empowerment Meditation

Create suggestions you wish you had/were.

Self-Unleashing Sounds, Syllables, Natural Unknown Words Meditation

Express sounds, syllables without thinking about it

Shakti Meets Shiva Anahata Meditation

Awakening, Activating our Sexual Energy (Shakti, at Muladara, Root chakra). Awakening, Activating our Spiritual Energy (Shiva, at Sahasrara, Crown Chakra). Then, Connecting both at our Heart Center, Anahata.

Future Visualization/ Best Possible Self Meditation

Visualize all that you want to Have, Experience, Be.

Brainwave States Meditation

Here, the intention is to allow our brain to Feel, Shift and Benefit from the 5 different states of brainwaves. Make yourself comfortably, and allow your Brain to Experience and Harmonize itself through sound vibration.

Sound Healing Meditation

Here, we once again go into the power of sounds (or should I say, the power of sounds goes within us 🙂 ). Allow the vibrations to Harmonize all aspects of yourself, from your smallest billions of atoms, to your subtle Energy. Feel, Let Sound Heal You.

Yoga Nidra

Yogic, Psychic Sleep that allows us to rest, energize ourselves deeply within a few hours.

It enhances our cognitive functions, relaxes our mind, awakens creativity and personal power & healing. Balances Mind & Body. Relieves stress and tension (physical, emotionnal, spiritual). Heals & Empowers us consciously & subconsciously.

How-to :

  1. Lie in Shavasana – corpse pose, back on ground, straight and comfortable.
  2. Body scan : let’s relax, all our muscles, joints, organs, body parts,
  3. Harmonize and relax our breath, mind, auric body & energy centers.
  4. First set of Sankalpa (personal healing & empowering suggestions) . I am ”Affirmations”
  5. Visualization : Visualize energy, symbols Mandalas, your ideal Life
  6. Feeling feelings and emotions – opposite sensations heat and cold, love and hate, – or – simply, your favorite feelings (Gratitude, Love, Euphoria, …)
  7. Second set of Sankalpa (personal healing & empowering suggestions)
  8. Return to external awareness, let your body and mink sink deeper into a state of rest, and allow yourself to Be, to Feel, to Rest.

Tips :

For sankalpa, repeat and Feel the suggestions wholeheartedly, sincerely, confidently, with determination and beliefs.

I am Beautiful, Energetic, Free, a Sunshine for myself and the WOrld.

I am master of my Energy, Feelings, thoughts, emotions & reactions.

I am Connected to Existence, and attract all that I want and need.

I am happy and grateful of Life.

I inspire, bring out the best of myself and our World.

I am Alive, I am the creator of my Reality, I am God.

Sorry, Forgive Me, Please, I Love You, Thank You.

Organs Sounds Meditation

The elements are:

  • Metal
    • organ: lungs
    • sound: SSSS
    • season: fall
  • Water
    • organ: kidneys
    • sound: CHOOO
    • season: winter
  • Wood
    • organ: liver
    • sound: SHHH
    • season: spring
  • Fire
    • organ: heart
    • sound: HAAHHHH
    • season: summer
  • Earth
    • organ: spleen
    • sound: WHOOOO
    • season: late summer

The summary is that, each and All of us are unique, and have our own preferences and own intentions. So, I suggest you go with what you feel like the most. There is no right or wrong way -but- but there are more efficient ways than others, to achieve what you want.

Use your infinite imagination and creativity, and Feel All that you want to Feel 🙂

I truly hope that you Learned from this article !

Wishing that your truest dreams come into Reality,


P.S : Write me, if you think you need, want more information (or if you think there could be more information about this topic !)

 Up Page

Breathing – Pranayama & Mudras

Here, we will connect, practice and go deeper into our Breath.

Since Ancient Times, various breathing techniques have been developed to achieve Spiritual, Empowering, Healing states of Being. Thanks to Modern Science, we can now see and prove the various benefits for us, whether it be physically, mentally or spiritually.

We all have our Unique Energetic Balance. Let’s Find and Feel our center of Harmony, and re-align ourselves when needed.

Our nostrils and breaths can guide us to our ideal Harmony.

In fact, 2 sides of nose air flow represent 2 different types of energy flow.
Right nostril – surya = sun: energising and active
Left nostril – chandra = moon : calming and passive
When one side is blocked, that means there is imbalance (physical, mental or spiritual) in the body (over/under active mind/body)- our intuitive process blocks this over-focused side so that it is less activated by breath, -while- the opposite side (open nostril) is kept open so that it gets activated more – to bring balance & harmony within our energy.

Good to know : when we breathe deeply, yet in a smooth and relaxed way, we trigger our parasympathetic nervous system, telling our body that we are safe, and in a state open to healing.

“For he, who has gained control over his breath,
shall also gain control over the activities of the mind.
The reverse is also true. For he, whose mind is in control, 
also controls the breath. The mind masters the senses, 
and the breath masters the mind.”

Below this page, you can find several guided Breathing Meditations.

Yogic BreathNourishing our entire body with Prana and Oxygen :

A full Yogic Breath is a deep and continuous inhalation with exhalation that uses our diaphragm, thoracic and clavicle (belly, chest, shoulders) regions.

Let’s position ourselves comfortably.

First, we breathe and fully fill with oxygen lower abdomen. Then, continuously in the same breath, we fill up the mid-section of our torso, expanding the diaphragm and the ribs as the inhalation continues. Finally, for the last stage of this same breath, we fill our upper chest and shoulders until all of our torso is full of oxygen, energy. This slow yet energetic inhalation is then followed by a long, slow, gentle exhale, expelling the breath from these same three sections of the torso in reverse order, releasing firstly our shoulders, then our chest and ribs, and finally our lower abdomen, until no oxygen remains in our lungs. One cycle of Full Yogic Breath includes one complete inhalation and one complete exhalation.

Our inhalation and exhalation should feel fluid, continuous and effortless ! The key is to remain comfortable. So, go at your own pace, slow and easy. Let’s breathe in with minimum effort, yet maximum capacity. Practice and dedication will make us breathe in the most ideal ways for our body and mind.

Benefits :

  • Releases muscular tensions around our heart and digestive organs.
  • Increases lung capacity while encouraging proper nervous stimulus to our cardio-vascular system
  • Re-calibrates our Breath for optimal Life
  • Improves detoxification through increased exchange of carbon dioxide and oxygen
  • Amplifies our auto immune system by increased distribution of energy to the endocrine system.
  • Reduces emotional and nervous anxiety and enhances positive mood through nourishing all cells and releasing well-being hormones.

Nadi Shodhana Pranayama(Alternate Nostril Breathing) Balancing and revitalizing, calming breaths :

Let’s form with our right hand Vishnu mudra : by folding the tips of the index and middle fingers inward until they touch our palm (ideally, you can connect those two fingertips to your third eye, inbwtween your eyebrows). Then, we align our ring and pinky fingers. The key here, is to alternately use our right thumb to close our right nostril -and- our right ring finger to close our left nostril.

So, let’s sit in a comfortable, spine erect position.

  1. By using our right thumb to close our right nostril, we Exhale through our left nostril gently, but fully.
  2. While maintaining our right nostril closed, let’s Inhale through our left nostril. With each inhale, we breathe in deeply, starting from the base of our spine, all the way up till the crown of our head. By then, our lungs should be filled with oxygen, energy.
  3. Now, let’s use our ring of our right hand to gently close the left nostril and simultaneously liberate our right nostril. Let’s Exhale through our right nostril, emptying our air and energy from the top of our head, all the way down our spine – till we reach once again, our lungs empty, at the base of our spine.
  4. Now, let’s Keep this position and breathe in through our right nostril, once again, from the bottom of our spine to the top of our head. Once completed,
  5. Let’s switch fingers and exhale through our left nostril, from the top of our head to the bottom of our spine.
  6. Repeat in the same pattern. Basically, One nostril will fulfill a cycle of one inhale, and one exhale- then, we switch nostrils.

Benefits :

  • Revitalizes and Balances both hemisphere of our brain & body with oxygen – centers our mind, improves cognitive functions
  • Rejuvenates our nervous system, thus promoting feeling of well being
  • Helps to balance hormones secretions, glands and oxygenates all organs, muscles, cells.
  • Improves, unblocks respiratory channels as well as subtle energy channels : ensures smooth flow of Prana throughout our Body.
  • Enhances our willpower, concentration and helps to have a clear mind
  • Balances Solar/Lunar, Masculine/Feminine, Logical/Creative energies within us.

Kapalbati Pranayama – (To forcefully exhale) Energizing breaths :

Let’s position ourselves comfortably,
Let’s Inhale and Exhale through our nostrils.

Here, we put our attention to a forceful Exhalation : One exhale lasts less than half a second (while sharply exhaling, we pull our belly inwards our spine) – and all the air in our lungs should be out.

Our inhale should be automatic, effortless, deeply filling our lungs with oxygen.

One round of Kapalbhati is around 10-20 cycles of inhales/exhales. Once one set has been done, relax and practice deep, yogic breath cycles. Once you feel ready to go on for another set, feel free to.

Benefits :

  • Generates heat in our body, activating the fire within, thus increasing our metabolic rate and clearing toxins from our body faster.
  • Enhances digestive tract functioning, good for absorption and assimilation of nutrients.
  • Enhances our willpower, concentration while strengthening and increasing our lungs capacity.
  • Energizes our brain, nerves, abdominal muscles and digestive organs.

Sheetali Pranayama – (Cooling Breath)

Let’s position ourselves comfortably, and fold our tongue lengthwise. We then inhale slowly, deeply through our folded tongue. We then exhale slowly, through our nose.

Sheetkari Pranayama – (Hissing breath)

Similar to Sheetali Pranayama, but here, we clench and expose our teeth, while taking take a slow, deep hissing inhale through them. We then exhale slowly, deeply.

Benefits of both Pranayama :

  • Reduces pitta (fire/heat) element, thus promoting coolness within our body.
  • Removes excess heat accumulated in our system, reduces the excess of bile, and corrects the disorders of our spleen.
  • Lowers our blood pressure, while calming our mind, reduces our stress or fight – flight response
  • Stimulates the parasympathetic nervous system, which induces muscular relaxation and is very effective in stress management.

Bhastrika Pranayama (Bellow’s breath

How to :

Let’s position ourselves comfortably. The key here is to Breathe fully (Yogic Breath – Inhale forcefully starting by filling our diaphragm, chest then shoulders fully – then, exhale, forcefully , starting from shoulders to chest to our diaphragm ) Each inhale and exhale should be forceful, and take around 1 or 2 seconds.

Effects :

Oxygenates our brain, blood, cells, organs, tissues, glands and muscles.

Strengthens our lungs and detoxifies our body, while improving our immune system.

Heats up our body, Helpful in for cold situations

Re-calibrates our breathing pattern for optimal breaths while unblocking respiratory channels.

Feeling Energetic and Uplifted.

Bhramari Pranayama (Humming Bee Breathing )

  • Let’s position ourselves comfortably, and breathe through our nostrils. When ready, let’s place our thumbs so that they block the entry point of sound of our ears. Ideally, push the small cartilage (or ear flaps, or finger tips) between your ear holes and your cheeks so that most external noise won’t be heard.
  • Place your remaining fingers so that they lightly close your eyes and mouth. Our nose should be able to breathe.
  • Now, focus your energy and attention on your third eye chakra (area between your eyebrows.)
  • While keeping our mouth closed, we take a deep breath in, and, while exhaling, we create a humming noise (Ommmmmm). Let’s use our vocal chords to create a high pitch (the higher the better).

Effects :

  • Helps to clear our mind from external influences, helps clear migraines and agitated mind.
  • Vitalizes and energizes all cells within us
  • Re-calibrates our energy to our unique frequency, vibration

Suryabhedi Pranayama (Sun Nadis, Right Nostril Breathing)

  • Let’s sit in a comfortable posture, spine upright.
  • Let’s close our left nostril, and deeply inhale through our right nostril.
  • We then close our right nostril and Exhale deeply through our left.
  • Let’s make the duration of our exhalation twice as long as that of our inhalation.
  • That completes one round. Repeat for about 7-20 rounds (you can retain your breaths and add bandhas locks to enhance the effects.)
  • Then, rest and feel your body, Deep Yogic Breaths.
  • Repeat until balance is felt.

Effects :

  • Activates our Inner Sun, balances masculine aspects & heats our body up.
  • Activates and stimulates our pranic energy by energizing the Pingala Nadi – effects are energizing.
  • Good to Heal any symptoms linked to low body temperature.
  • Promotes removal of blood impurities.
  • Helps alleviate dullness, lethargy, depression.
  • Makes our mind more alert and perceptive.
  • Useful in treating low blood pressure and infertility in women.
  • Over-activating one aspect of our Energy (Solar/Lunar, Masculine/Feminine, Heat/Cold, ..) can lead to imbalances. Make sure to stay balanced !

Chandrabhedi Pranayama (Moon Nadis, Left Nostril Breathing)

  • Let’s sit in a comfortable posture, spine upright.
  • Let’s close our right nostril, and deeply inhale through our left nostril.
  • We then close our left nostril and Exhale deeply through our right.
  • Let’s make the duration of our exhalation twice as long as that of our inhalation.
  • That completes one round. Repeat for about 7-20 rounds (you can retain your breaths and add bandhas locks to enhance the effects.)
  • Then, rest and feel your body, Deep Yogic Breaths.
  • Repeat until balance is felt within.

Effects :

  • Activates our Inner Moon – balances Feminine aspects and refreshes us.
  • Activates and stimulates our pranic energy by energizing the Ida Nadi – effects are calming, soothing.
  • Good to Heal any symptoms linked to a high body temperature
  • Regulates our hormonal secretions, thus invites well-being hormones to be secreted.
  • Mind becomes steady, calm – thus benefiting those with mental agitation.
  • Over-activating one aspect of our Energy (Solar/Lunar, Masculine/Feminine, Heat/Cold, ..) can lead to imbalances. Make sure to stay balanced !

Khumbaka Pranayama – (Breath Retention)

As this pranayama is more complex and involves more focus and energy, it is wise to practice it in presence of a guide.

In this breathing practice, there are two types of Breath retention: after inhale (antara / interior)- and – after exhale (bahya / outer).

Let’s be on an empty stomach, and let’s sit comfortably

  • First step : Antara (Interior) Retention with full breath
  • Let’s Inhale fully through both nostrils filling up our lungs with oxygen. (Let’s imagine and inhale as if our nostrils are in our back, so that we can get more oxygen into our lungs – expanded chest and belly).
  • Once full of oxygen, let’s retain our breath (ideally double the amount of time to inhale, but we can go futher).
  • Then, let’s exhale with no force – letting the natural flow let the air out. As we get to the maximum of our exhalation, let’s breathe in fully again, so that a continuous connected rhythmical breathing pattern is happening. Retain breath. Naturally Exhale. Let’s Repeat until we feel tingly or light headed (this will mean that our entire body is full of oxygen (97-100%).
  • Second Step : Bahya (External) Retention with empty air.
  • After the final exhalation, let’s hold our breath with absolutely no air in our lungs for as long as we possibly can. The intention here is to release our body of most oxygen. To trigger the positive stress response in our body, we should be around 80% of oxygen. Below 80%, that is when great healing can occur.
  • When we feel to inhale (usually 45seconds-3mins after retaining breath), let’s take a quick inhale, then a quick exhale again and repeat by emptying all the air from our lungs. This will further bring our oxygen levels down.
  • We can repeat this a few times for as long as we feel comfortable.
  • Once completed, go back to normal, optimal breath until we Feel ideal.
  • ——— Note : During the breath retention phase, we will go into a deeply relaxed meditative state. Let’s visualize energy, stem cells moving around our body to Heal all aspects of Self and Energy. If there is a specific place we need healing to occur, let’s focus our awareness on that area.

Effects :

  • Strengthening, balancing our lungs, calibrating our breath for optimal flow and utilization of oxygen.
  • Balances, and enhances our Heart, Lungs and Brain functions, thus balancing all physical aspects of Self.
  • Creates time and space for healing to occur (through promoting positive stress responses, stem cells, visualization techniques,..)
  • These techniques help us be one with Now – present moment.
  • Prepares us for meditation as they provide a form of pratyahara (sense withdrawal) and dharana (concentration).

Simhasana Pranayama – (Lion’s Breath)

Guided Breathing Energy Meditation – 108×7 Breaths to Liberation


The word Mudra is Sanskrit, and means “gestures,” “seal.” They affect the flow of energy in our body – balancing, redirecting, amplifying energy, as well as unblocking energy centers.

Many traditions and cultures believe that an imbalance or blockage of any of our 5 elements are the roots of diseases – thus, the balance of 5 of our innate elements are also our cure and key to optimal well being.

As we are electro-magnetic beings, when we connect different parts of our body (in this case, fingers) in specific ways, it allows our body to unblock and balance the flow of energy within us.

Prana Mudra : Let’s position our index and middle fingers in a straight way, and fold our ring and pinky fingers, with our thumb either : maintaining them in a folded position -or- simply pressing their fingertips. Now, we bend both of our elbows, parallel to each other, and point our index and middle fingers towards the sky. Let’s Feel the rush of Energy flowing through our fingers, and let’s allow it to flow within all our body.

Effects :

Increases vitality and grounds us with Earth Energies

Energy generated in index and middle fingertips is highly Healing and Grounding – for others as well as our self.

Gyan mudra: Also known as chin mudra (Consciousness, Knowledge Gesture), this is one of the most popular mudras.

Let’s be comfortable, and connect the tip of our thumb to our index finger. The three remaining fingers should be straight, but relaxed, and palm facing the sky.

Effects :

Stimulates our Brain, Pituitary gland, system of endocrine glands, as well as all our nervous system.

Facilitates and promotes the flow of electrical impulses along our nerves.

Element-wise, it balances the Air and Earth within us.

Linga Mudra : Generates/Amplifies our Fire Within

Let’s clasp both our hands, interlocking all our fingers, – while keeping our left thumb erect, pointing upwards.

Effects: The thumb represents the element Fire. This Fire is amplified by performing the Linga Mudra. 

  • Generates Heat that can help during cold times, and treats ailments caused by an overproduction/ accumulation of phlegm (mucous) in the body.
  • As the Fire Element is attributed to action, power, transformation – it can help in all these areas for our Life.

Anjali/Namaskara/Namaste mudra :

This energetic gesture is felt and shared by connecting both our palms in front of our chest in a prayer-like position. This Mudra has various meanings, such as respect, gratitude, compassion, peace, love.

Effects :
Our heart emits an electrical field 60 times greater in amplitude than the activity in our brain and an electromagnetic field 5,000 times stronger that of our brain. By focusing intently on our Heart, we harmonize it’s electromagnetism (Yes, literally !) and by doing so, the people, things, world around us too.

Re-harmonizes, energizes/relaxes our Heart Center, which is linked to relationships, Self-Love, Empathy, … We also can develop and enhance positive feelings and awareness.

Uttarabodhi Mudra : known as the Mudra of Supreme Enlightnement.

Let’s connect both our hands, at the heart level, in front of our chest. Both index fingers are straight and touch each other – our thumbs touch at tips (or crossed) and all remaining fingers interlaced and folded down.

Effects :

Specific energetic flow makes it easier for us to Realize the unity within Oneself and all that Is.

Helps deepen our Connection to Divinity and Akashic Records.

Allows insights from Higher Energies to be Understood and Realized.

Vajrapradama Mudra : Mudra of Unshakable Trust.

Let’s Interlace our fingers in front of our chest, with our palms towards our Heart. While our thumbs are pointing towards the sky, our index and middle fingers should similarly be -slightly- pointed towards up above. We then gently stretch all our fingers and widen our elbows.

Effects :

Feeling of inter-connectedness with all that exists.

Enhances our innate Compassion -and- strengthens our Trust for Life.

Amplifies confidence and trust by bringing energy to our heart center, reminding us of our innate, inner powers. 

Hridaya Mudra :

Let’s connect our index fingers to the base of our thumbs. Then, we join the tips of our middle and ring fingers to the tips of our thumbs while straightening our pinky fingers.


The middle and ring fingers are directly related to the nadis (subtle channels), that are connected to Our Heart. By connecting them with our thumbs, our energy flow is directed toward our Heart. This harmonizes, energizes our Heart, unblocking blockages and thus helping to prevent/heal Heart problems, whether they be physical, emotional, spiritual.

On top of that, as our Heart emanates strong electro-magnetism, it affects our Inner and Outer World for the greatest.

Yoni Mudra – Mudra of the Womb/Uterus

We start by joining our palms together, Anjali mudra. Then, while maintaining the connection of our thumbs as well as our index fingers, we open space between both of these connections. Now, let’s interlace our remaining fingers together.

Effects :

Connection to our Earth and before our birth – energetically, it gives us a sense to where we started – Womb. Birth. Earth. Innocence. Purity.

Harmonizes, enhances, connects us with our innate Shakti, Earth, Female Energy.

Shanmukhi mudra –  In Sanskrit, shad means six and mukha opening. In this practice, our intention is to close our six facial openings (two ears, two eyes, our nose and mouth) in order to free ourselves from external attachment and senses – this makes us go deeper within.

  1. Let’s sit in a comfortable position
  2. We place our thumbs in our ears to close the holes
  3. We close our eyelids by placing our index fingers on them.
  4. We Place our middle fingers so that they partially close both our nostrils ( there should be a small opening on each for us to breathe )
  5. We finally press our lips together with our ring and pinky fingers.
  6. Optionnal : Create and express buzzing vibrations by using our vocal chords : ”Hmmmmmm ”.

Effects :

Withdrawal from the senses, from our outside World.

Deeper connection with our Inner World.

Harmonizes, enhances, connects us with our innate Shakti, Female, Earth Energy.

Gives us a sense on where we started – Womb. Birth. Earth. Innocence. Purity.

Apana Mudra – Downward moving Force / Mudra of Purification

Let’s position ourselves comfortably, and join the tips of our middle and ring fingers to the tip of our thumb. The two remaining (index and pinky) fingers are stretched out, straight.

Effects :

Promotes a harmonious downward moving force in the digestive and reproductive organs of our body ; to flush out our toxins/chemicals downwards.

It also increases detoxification through sweating and urination.

It can relieve constipation and circulate energy to our bowels.

Also, it helps to regulate the menstrual cycles for women.

Ganesha mudra – Hindu deity who removes obstacles

This Mudra represents Strength, Protection, Liberation and Power. It can Connect us to our Powerful Innate Energy. Ganesha Mudra is said to enhance self-confidence and the courage to overcome anything that is holding us back.

Let’s position ourselves comfortably, and clasp/grip all fingers of both our hands (one palm should be facing outward with thumb down, the other hand palms inward with thumb up) in front of our chest ; and widen our elbows.

Effects :

  • Lifts spirits
  • Boosts confidence and Realization that we can achieve all we set ourselves to
  • Aids in unblocking Heart and Mind blockages

Lotus – Padma Mudra – Mudra of Abundance, Openness and Transformation

The lotus flower is the symbol of transformation, abundance, openness (to give as well as to receive) and of course, to thrive Light through and among the Dark.

How to :

Let’s position ourselves comfortably, then bring the base of our palms together at our Heart center.We then connect both thumbs and pinky fingers together. Then, we spread the rest of the fingers out like an awakened lotus flower.

Effects :

  • Grounding
  • Opens our Heart to Infinite Energy, Beauty and Transformation
  • Releases tension throughout body.

Akini mudra –
In Sanskrit, hakini means “power”. This Mudra enhances the power of our mind.

How To :

Let’s bring both our palms in front of our body, with each palm facing the other and lightly press each finger tips with it’s corresponding one on other hand. If possible, gaze upwards while focusing on our third eye chakra. With each inhale, let’s push our tip of tongue on the roof of our mouth, and for the exhale, we allow our tongue to rest.

Effects :

Enhances all cognitive skills – memory power, concentration; while energizing our brain.

Coordinates both right and left hemispheres of our brain, bringing us balance and harmony with our logical/creative – masculine/feminine side.

Promotes calmness and psychic abilities.

 Dhyani mudra – Gesture of Meditation

Practicing this gesture and feeling the energy of it can help promote within us a spiritual way of Life, making us realize that there is much more than the ”illusion” of the material world.

How to :

Let’s sit comfortably, and place both our hands on our lap, facing upwards, our right hand on top of the left one, with both thumbs tips connected.

Effects :

  • Aids in concentration and divine realizations
  • Balances right and left, masculine feminine aspects of our self.
  • Promotes a calm mind and may aid in Energy Healing.

Mudras to harmonize our chakras :

Muladhara Mudra –
Let’s connect our palms together in a prayer at our heart, then interlace our pinky and ring fingers so they fold inside of the palms. We remain our middle fingers extended so the tips touch. Then, we interlace our thumbs and index fingers so they form rings around each other, with the fingertips touching.

Optional : Join Mudra close to our Root Chakra (between anus and sexual organ)

Effects : Balances our Root Chakra – Grounds, connects us deeper with Earth Element.

Svadhisthana – Shakti Mudra –

After joining our palms, we remain our pinky and ring fingertips together. We fold our thumbs into our palms,and wrap our thumbs with our index and middle fingers. We then press our knuckles of these two fingers together.

Optionnal : Join Mudra close to our Sacral Chakra (navel center).

Effects : Balances our Sacral Chakra – Emancipates creativity and sensuality. Connects us deeper with our Water Element.

Manipura – Rudra Mudra –

Let’s connect the tips of our thumbs, index and ring fingers together, while straightening our pinky and middle fingers.

Optional : Join Mudra close to Solar Plexus Chakra (right above belly-button)

Effects : Balances our Solar Plexus – Aids in digestion, enhances our sense of personal power and connects us deeper with our Fire Element.

Anahata – Lotus/Padma Mudra –

Let’s join both our palms together at our Heart center, then -while remaining our thumbs and pinky fingers together – we separate and create space between all other remaining fingers ,as if a lotus flowers/blossoms

Optional : To Feel at our Chest, Heart center 🙂

Effects : Balances our Heart Chakra – Opens our Energy for relations, as well as Inner, Self-Love. Develops Compassion, Empathy, and amplifies electro-magnetism of our Heart. Connects us with our Air Element.

Vishuddha – Granthita Mudra –

Let’s interlace our middle, ring and pinky fingers together, inside of our hands. We then interlock our index fingertips and thumbs to form two rings.

Optional : Place Mudra close to our Throat Chakra.

Effects : Balances Throat Chakra – Opens up Energy for us to express creativity, our inner wisdom and truths. Connects us deeper with Spirit.

Ajna – Mudra of the Great Head –

Let’s curl our ring finger into our palm and remain our pinky finger extended long . We then join the tips of our thumb, index and middle fingers together and place them at our third eye focal point.

Effects : Balances Third Eye Chakra – Connects us deeper with our wisdom and intuition so that we may enhance our psychic abilities. Connects us deeper with Spirit.

Sahasrara Mudra of A Thousand Petals

Let’s connect the tips of our index and thumb fingers together, to form a pyramid shape. We then extend and straighten our remaining fingers upwards. Ideally, this Mudra should be placed 6-7 inches above the crown of our head.

Effects : Balances our Crown Chakra – Opens our innate connection to Universal Consciousness, Divinity, Self-Realization and Enlightenment. Connects us with Spirit, and All That Is.

There are many more Practices that make us Feel Life deeper, and connect us with our Self, Spirit, Existence. I try my best to share them here with the time and energy I have ! Hugs hugs ❤


Breathing Guided Meditation Wim Hof