PracticeSutrasAshtangaMeditation
Internal Alchemy

Practice ofDhyana

Mastering the internal landscape through ancient suttas and transformative meditation techniques. From the foundations of mindfulness to the expansion of compassion.

सतिपट्ठान
Vipassana

SatipaṭṭhānaFour Foundations of Mindfulness

सतिपट्ठान

Cattāro Satipaṭṭhāna

The definitive discourse on the cultivation of mindfulness. It provides a systematic method for purifying the mind and attaining insight into the nature of reality through four domains of contemplation.

PRACTICE STEPS

  • 01Kāyānupassanā: Contemplation of the Body (Physicality).
  • 02Vedanānupassanā: Contemplation of Feelings (Sensations).
  • 03Cittānupassanā: Contemplation of Mind (Consciousness).
  • 04Dhammānupassanā: Contemplation of Mental Objects (Truths).

VITAL BENEFITS

Mental purificationOvercoming of sorrowExtinction of sufferingAttainment of Nibbana

"Observe the phenomena as they arise and pass away, without attachment or aversion. Simply be the witness."

आनापानसति
Concentration

ĀnāpānasatiMindfulness of Breathing

आनापानसति

Ānāpānasati Sutta

The core practice of using the breath as an anchor for concentration and insight. By following the breath, one develops tranquility (Samatha) and insight (Vipassana).

PRACTICE STEPS

  • 01Find a steady posture and bring awareness to the tip of the nose.
  • 02Breathe in long, know that you are breathing in long.
  • 03Experience the whole body through the breath.
  • 04Calm the bodily formations while breathing in and out.

VITAL BENEFITS

Deep mental tranquilityEnhanced focusBiological regulationInternal stillness

"The breath is a bridge between the body and mind. Let it be natural; do not force the rhythm."

मेत्ता भावना
Heart Opening

Mettā BhāvanāLoving-Kindness Meditation

मेत्ता भावना

Mettā Bhāvanā / Maitrī Bhāvanā

The systematic cultivation of unconditional love and goodwill toward oneself and all sentient beings. It softens the heart and removes the barriers of anger and ill-will.

PRACTICE STEPS

  • 01Start with yourself: "May I be happy. May I be peaceful."
  • 02Direct these wishes toward a benefactor or teacher.
  • 03Direct them toward a neutral person.
  • 04Direct them toward a difficult person, then expand to all beings.

VITAL BENEFITS

Heals emotional woundsReduces resentmentImproves relationshipsInner harmony

"Start where it is easy. If it is hard to love yourself, start with a pet or a dear friend."

विपस्सना
Wisdom

VipassanāDirect Insight / Clear Seeing

विपस्सना

Vipaśyanā

To see things as they really are. This practice involves observing the three marks of existence: Anicca (impermanence), Dukkha (suffering), and Anatta (non-self).

PRACTICE STEPS

  • 01Establish a foundation of Samatha (calmness).
  • 02Scan the body Head to Toe, observing sensations.
  • 03Notice the rising and falling of every phenomenon.
  • 04Maintain equanimity regardless of sensation.

VITAL BENEFITS

Eradication of impuritiesLiberation from sufferingDeep wisdomPerfect equanimity

"Equanimity is the key. Whether the sensation is pleasant or painful, remain balanced."

གཏོང་ལེན་
Bodhicitta

TonglenSending and Taking (Compassion)

གཏོང་ལེན་

Gtong-len

A transformative practice from the Tibetan tradition that reverses our habitual tendency to avoid pain. We breathe in suffering and breathe out relief.

PRACTICE STEPS

  • 01Flash on a state of openness or stillness.
  • 02Breathe in heavy, dark smoke (suffering).
  • 03Breathe out cool, bright light (healing).
  • 04Expand the practice to all beings.

VITAL BENEFITS

Cultivates BodhicittaOvercomes fearDissolves the egoUniversal connection

"If you feel overwhelmed, breathe in your own fear first, then continue for others."