This meditation invites you to practice with 3 different anchors for your attention and then choose just one for the remainder of the meditation. By focusing our attention on an anchor or home base, we bring ourselves into the present moment and we learn to calm and steady our minds. This meditation is especially helpful for those interested in learning about and finding an anchor for their practice. 

3 Anchor Guided Practice

“Look Into Your Eyes – Pt. II (Bluegrass Folk Edit)” reflects a step forward.
Not a resolution, not a victory – just growth. The kind that happens quietly when you stop running from what’s uncomfortable and start sitting with it.

This version is about learning to stay, even when things aren’t healed yet. About honesty, patience, and the slow shift that comes from being seen and allowing yourself to change. Nothing is fixed here – but something has clearly moved.

If the first part was about survival, this one is about integration.
About becoming a little more yourself than you were before.

Look into your eyes Pt. II (Bluegrass Edit)

"Torus (Return To Self)” is a spiritual piano-house heater: Gaiawynn floats spoken-word mantras about Dzogchen, ego and awakening over a driving 4-on-the-floor groove, warm rolling bass, and lush old-school house piano chords. Sublime vocal licks and a hypnotic hook – “return to self, connect at core, remember what you came here for” – turn the dancefloor into a moving meditation.

– RoboLengua (Gaiawynn x Breazy @raregrrrl - Rare Girl Recordings - lyrics)

Torus (Return to Self)

In this week’s episode we explore commentaries from the Skulyer Rebbe and the Or HaMeir, each offering a fierce little window into inner change—lifting ourselves from old patterns, giving voice to buried truth, and integrating both our hidden and revealed selves.


Neshamah Project Podcast Episode 97: The Inner Journey

The start of the holiday season can be amazing: festive energy, time with loved ones, and delicious food. But it can also be super stressful.&nbsp; This week, we’re offering a quick practice from Shamash Alidina that you can turn to when you’re in the thick of it. It’s not the usual 12 minutes, but it’s perfect for when you’re running errands, preparing for visitors, or just need a moment to gather yourself. Shamash Alidina is best known as the internationally bestselling author of 10 books including Mindfulness For Dummies and The Mindful Way through Stress. He frequently pops up in newspapers, magazines, and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He’s been teaching mindfulness full-time since 2010. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Shamash Alidina . Go Deeper For additional resources on how to manage the stress of the Holiday season (or anytime), check out these articles on Mindful.org:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   &nbsp;   And for another meditation you can use when Holiday stress shows up, try this practice: &nbsp; And more from Mindful here:  Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing . &nbsp;

Stress SOS: A Quick Practice When You Need It Most with Shamash Alidina

Cosa succede nel momento in cui percepiamo qualcosa? C'è una forma, una porta sensoriale, e una coscienza che conosce. Questo "sapere di percepire" si chiama viññāṇa in pāli. In questa meditazione guidata esploriamo come la coscienza sensoriale sorge e scompare continuamente, come fotogrammi al cinema che creano l'illusione del movimento. Osservare questo processo ci offre un assaggio di libertà: quella che nasce dal non aggrapparci a ciò che percepiamo.


Meditazione guidata registrata  da Sirimedho Stefano De Luca nel gruppo di meditazione dell'Associazione Kalyanamitta il  28 novembre 2025. 

Se vuoi partecipare agli incontri, vai sul nostro sito, sezione Partecipa / Gruppi di meditazione. 

Meditazione sulle coscienze sensoriali

Ep. 521 Meditazione sulle coscienze sensoriali

BLISS3THREE

BLISS3TWO

In deze meditatie gaan we oefenen in de actie van zelfcompassie. 

Zelfcompassie is soms een lastige oefening voor mensen. Soms weten we ook niet, omdat we niet gewend zijn om onze compassie ook met aandacht op onszelf te richten, hoe we zelfcompassie concreet vorm kunnen geven. 

In deze oefening maken we zelfcompassie daarom heel concreet. Nadat we een basis van aandacht voor de adem en het lichaam hebben gelegd en met aandacht en ontspanning in het hier en nu zijn aangekomen stellen we ons een (klein) moment van lijden voor. 

We erkennen dit moment van pijn met aandacht en opmerkzaamheid, door simpelweg in stilte voor onszelf uit te spreken: "Dit is een moment van lijden". Vervolgens erkennen we onze gedeelde medemenselijkheid door onszelf te ontvangen en te troosten met de woorden: "Dit is een moment van lijden en ik ben niet alleen." En tot slot oefenen we in het onszelf aanbieden van de woorden van troost en steun waar we in dit moment van lijden behoefte aan hebben. 

Zo maken we uiteindelijk onze zelfcompassie concreet in de volgende stille, warme boodschap van vriendelijkheid en zorgzaamheid:

“Dit is een moment van lijden. Er is niks mis met mij, lijden is onderdeel van de menselijke ervaring. Moge ik met vriendelijkheid en zachtheid voor mijzelf zorgen in dit moment van lijden.”

We eindigen de meditatie met een kort gedicht met als titel: Omarm jezelf met zachtheid (https://tinyurl.com/4kjaau9k)

Omarm jezelf met zachtheid

Mijn vriend, mijn vriend,
 Ik zie een storm in je razen,
 zoveel verdriet en zoveel angst.
 Maar ik ben hier bij je,
 slechts een stille ademhaling verwijderd.
 Dus laat mij de lamp voor je vasthouden,
 dan kun jij jouw angsten in je armen houden.

Mijn vriend, mijn vriend,
 Ik weet dat de wereld je pijn doet,
 zo'n rauwe plek van lijden.
 Maar je bent hier niet alleen,
 dat ben je ook nooit geweest.
 Dus laat mij de kaars voor je vasthouden,
 dan kun jij jouw hart in je armen houden.

Mijn vriend, mijn vriend,
 Ik zie dat er een ruimte in je is,
 mijn hartslag naast die van jou.
 Dus houd jezelf met zachtheid vast,
 ik weet het, ja, je kunt het.
 Wees de liefde zelf, mijn vriend,
 want mijn adem is die van jou
 en jouw hartslag is die van mij.

Meditatie op Zelfcompassie  - Omarm jezelf met zachtheid

432Hz healing frequencies for meditation

Rabbi Ben is  a teacher of esoteric Wisdom, kabbalistic and musical.

RoboLengua is a spectral aural transmission—conscious glitch-hop meets sacred bass, blending ancestral tech, crystalline frequencies, and poetic code. Every track is a phase shift, every lyric a memory seed. Synesthetic. Sacred. Unstoppable. 🎤🌊✨
#timeismetadata #YagiShakti #quantumalchemy #robolengua #sacredbass

Nel podcast dell'Associazione Kalyanamitta (una volta "Terrapura"), proponiamo meditazioni guidate nella tradizione buddhista e in quella laica della mindfulness e riflessioni e insegnamenti del Dharma Buddhista, adatti a principianti ed esperti.

WEB: https://kalyanamitta.it/
Telegram: t.me/associazione_kalyanamitta
FB: https://www.facebook.com/share/165ppkmRqK/

The passing time, a gentle flow,
Urgent feelings drift to somewhere far.
Just the beauty of this moment,
I want to softly feel it in my palm.

New tracks tagged #mindfulness