Meditation for calming and centering help you to lower your stress levels, feeling balanced and centered in your body and mind. If you have a tough day at work or you are simply feeling overwhelmed by your kids, your spouse and endless list of things to do, the meditation will help you calm down and return to sanity.

The breath meditation is a great starting point – remember breath meditation is so powerful and effective, it is the basis for many of the other meditation forms.

Meditation is a very powerful tool for healing body, mind and spirit. You will learn to use the power of visualization to promote healing and prevent illness.

If you struggle with addiction, if you have unhealed childhood trauma or you suffer from depression, you will find a great variety of meditation to help you on your healing journey. Try meditation on a great old tree to regain your physical health after illness.

We all want to be loving and compassionate, but it takes effort and practice. Meditation for love and compassion bring these concepts into your consciousness and help you to manifest them in your daily life.

Learn the very powerful and beautiful Tibetan Buddhist practice of tonglen for generating love and compassion for yourself and others. You will find meditation on overcoming prejudice, understanding true love and exploring your heart chakra.

How do you meditate on your breath?

How do you count your breath for meditation?

Why is the breath important in meditation?

Do you breathe through your nose or mouth when meditating?

How to do it


You start with focusing your mind on an object. That object can be something external – a candle, an image of a Buddha or a picture of Jesus, a flower or an internal object such as your breath or your heartbeat. The purpose of this technique is to quiet your mind of its constant thinking and attain a measure of peace.

Focusing on an object helps you calm and centre yourself and stabilizes your mind. As a side benefit, because you will find it difficult to stop thinking totally, you will observe patterns in your thinking and your emotions, which will help you learn more about yourself.

Focus during meditation helps you focus on whatever you want in the rest of your life. It helps ready your mind for other forms of meditation.


Instead of avoiding thought in order to calm, stabilize and focus your mind, in these meditations you think about a topic. You maybe asked to think about a problem you are having, possibly some difficulties you have with anger.

You might think about some virtue you want to develop, such as loving kindness or patience; or the fact that you and everything else in the universe is connected.

You meditate on a topic by thinking about it in a focused way, with the intention of creating a positive change in yourself. In this way, you train your mind to be more positive.


Many of the meditations will ask you to visualize something, to create a picture in your mind. Visualizing helps you create your reality, manifest your desires and intentions, change your behavior and even alter your body processes. For example, in the Tara meditation, you visualize a female Buddha who removes your fears and heals your illness. Visualizing is a very powerful tool in the meditation’s tool kit. Don’t worry if you feel you have a hard time seeing a picture in your mind’s eye. With a little practice your visualizing skills will improve over time.


In some of the meditations you will be guided through a process and asked to experience whatever comes up for you. For instant, in one meditation you work with a partner and learn to remove barriers to your friendship and intimacy. In another, you are asked to experience your senses by focusing intensely on a piece of ripe fruit.

Each meditation will employ one or more of these techniques. It is important to remember that meditation techniques are means to and end and not an end in themselves.

They are not meant to foster competition or aggression. You may become very good at focusing your mind and be able to sit for hours with rock solid focus on your breath.

You may become a spiritual athlete of sorts. But if you don’t use your ability to focus on becoming a positive, kinder, more compassionate person, then you will have missed the point.

So remember to set your motivation before you meditate. You might say: “I would like to meditate today to help myself become a happier, kinder person so I maybe of service to myself and others.”

When you have completed your meditation, you might add:”I dedicate my efforts for my highest benefit and for the highest benefit of all others. These meditation ‘bookend’ will greatly enhance your meditation sessions.