Learn how to meditate

This website came about as a direct result of the meditation courses I offered while back in Sweden in the spring of 2010. Many people wanted to learn how to meditate and understand the different meditation techniques as we use them as monks within Theravada Buddhism. The techniques being Vipassana and Shamata or Samantha bhavana and metta or loving kindness bhavana. The guided meditations that I gave during the courses had people reaching deep states of concentration and relaxation. But as I always say, if you want the benefits of meditation you need to do it on a daily basis with a daily routine. Therefore a set of guided meditations were produced both in English and Swedish which you will find for free download here on this page.

Meditation techniques

The techniques used are a combination of all three major meditation techniques that we use as Buddhist monks, Samantha, Vipassana and metta. Many times these are translated into Concentration, Insight and Loving Kindness meditation. The first one being a tool for purifying the mind, second one for purifying one’s view of the world and last one for spreading loving kindness to all living beings which creates a warm and comfortable feeling throughout the body. The techniques can be practiced one and one but are often combined in a session depending on what outcome one wants from the meditation. This could be anything from achieving a relaxed mental or physical state for better enjoying daily life. Or more intensive insight practice where the aim is to break down reality into tiny fragments of now (which is really all there is) and analyze them so as to purify one’s view of the world and see things more clearly. There is no right or wrong way to do this and there are literally hundreds of different variations but in the end it all comes down to what with a Buddhist vocabulary would be called insight or concentration practice. If you use other words such as moving energy, allowing God, or aligning chakras understand that these are simply different words for the same thing. The words you or I use are of little consequence, instead listen to what’s behind and I’m sure you’ll find what you were looking for.

Guided meditations

On these particular meditation tapes the aim is to get you introduced to the meditation techniques and get a tangible feel of what it’s like to achieve altered states of consciousness, as some like to call it. The tapes will guide you to follow your breath with a classical Anapana Sati meditation starting with focusing on the breath in your chest and then narrowing it down to feeling the breath as it passes in and out of your nose to achieve a sharper mind. After a countdown to further relax the body, a simplified form of Vipassana starts and you will be relaxing and listening to the different parts of your body. The final part will be sending Loving kindness to other people which is done with more focus on the emotion than the words as is done in classical Metta.

Meditation Newsletter

If you are interested in taking part of any of the future courses, and receiving notifications of updates as well as inside tips on how to further develop you meditation and Yoga practice. Click on the “Feedback“ menu to the right and type "Subscribe to Newsletter"

May you be well and happy, may you be peaceful
Metta
// Bhante Dhammadinne

Direct links to free download of the meditations

Guided meditations English
Guidad meditation på Svenska

Update

The first week these guided meditations were up for download over 2000 people downloaded them!