Is nondual meditation good for your health?

Despite the health potential of nondual meditation, this is the area of contemplative science that we know the least about.

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The inseparability of self and other; nondual

What is nondual meditation?

Although explanations of nondual meditation are often complex, the broad concept is accessible to all of us because we think in the dual and nondual all the time. The human brain has structures that emphasise both the relationship and separation of people and concepts.  So, for example, when you decide to recycle your bottles, you may be thinking about just yourself, or your family, the community or perhaps even the whole world. The focus only on yourself is an example of dualistic thought, but to consider the needs of others and the environment is nondual thinking.  Humans fluctuate between the dual and nondual all of the time; we all carry the potential for greater or lesser nondual thinking. Some forms of meditation can teach us to recognise nondual thoughts and use nonduality systematically. We call the ability to recognise the difference between our dual and nondual thoughts nondual awareness (NDA). Although many meditators claim to have NDA, it is relatively rare and can be simple to spot in a meditation teacher when you know what to look for. With training, NDA gives way to the nondual view (NDV), a more permanent condition where nondual cognitive processes become established as mental states.

Is nonduality good for health?

NDA and the NDV are under-researched in the West, but extensive work has been done in Buddhist spiritual traditions to study, document and explain nondual cognitive processes. However, science indicates abnormal levels of dualistic thinking are likely to be linked to many health problems. Put simply, if your only concern is for yourself and your short term needs, this can give rise to several physical and mental health problems. It will impact how you relate to people and society more generally. We associate NDA with a balanced outlook on life, where the wellbeing of self and others are equally important. Some anecdotal evidence supports the theory that nondual meditators live longer, happier lives.

How does it work?

From a scientific perspective, we know that there are brain networks that regulate our interaction with others. It seems highly likely that we humans have developed to care both for ourselves and those around us. Society would not function without significant levels of cooperation between individuals. The phenomenon of super-rich individuals uncaring for the needs of those around them is, in terms of human evolution, a relatively recent phenomenon. Attending to those brain networks that allow us to care for ourselves and others may represent the ‘natural state’ of being human, and one where we can be happiest and healthiest.

How to find out more

This explanation is only the briefest introduction and hasn’t dealt with key concepts such as integrating the dual and nondual and the correlations between brain networks. Modern psychological research barely recognises NDA and although all Buddhist meditation is either implicitly or explicitly nondual, we have few scientific studies on which to consider these states. Many spiritual texts (perhaps thousands), particularly in the Mahayana, Dzogchen and Mahamudra schools of Buddhism, offer explanations about NDA. But most traditional roads to NDA begin with compassion training.  

Can meditation help to lower blood pressure?

There’s plenty of evidence that links meditation and mindfullness to lower blood pressure, but there’s a few factors to consider.

Is meditation a short cut to better health?

It should not be a surprise to hear that meditation might be related to our health and wellbeing. We know, for example, stress, anxiety and anger can all increase our blood pressure and heart rate. It, therefore, follows that calming and relaxing activities might help to reduce blood pressure.  Scientists have been studying the relationship between meditation and the performance of the heart and circulatory system for at least 60 years.  Many scientific studies have been produced that indicates meditation and mindfulness have a calming effect.  If you have a simple blood pressure monitor at home, you can test this for yourself.

However, from a scientific perspective, the problems occur when we try to repeat these experiments.  Just because positive results are achieved in one scientific study, it doesn’t automatically follow that this can be scaled up to all populations.  There are many reasons why in psychological experiments, an individual study may not reflect typical human behaviour. Therefore the scientific method requires that we repeat the study in different times and places to see if the same effect is evidenced in other circumstances. Within the psychological sciences, only at this point can we say that there is clear evidence.

Many of the hundreds of experiments looking at the relationship between blood pressure and meditation are individual studies, very few of which have been replicated.  This doesn’t mean that meditation doesn’t lower blood pressure; I’m very confident that it does.  But we need much better scientific evidence before we use it as a universal mainstream clinical treatment. There is also a second problem; it’s essential to understand how effective meditation is in lowering blood pressure in relation to other therapies. Unfortunately, many studies don’t compare the effects of meditation with any other potential treatments.  For example, we know that art therapy, spending time in nature, gardening or other relaxing activities can reduce blood pressure.  But we have very little data on the effectiveness of meditation compared to other potential treatments.

There are thousands of different forms of meditation, and each method can influence our mind and body in different ways.  How often you practice and for how long may impact the health benefits of meditation. Your meditation teacher’s knowledge and experience are also essential, as is where you meditate and the people you meditate with. From my research, I know that achieving a lowering of blood pressure while meditating or shortly afterwards is a relatively simple effect to achieve. But to translate that short-term effects to permanent 24/7 improvements is much more problematic.

So if you are concerned about high blood pressure, you might want to talk to your doctor about the best possible course of action for you. There is a wealth of evidence suggesting that meditation is likely to be a helpful tool, but the amount of benefit you receive may depend on several factors, not least what you do with your mind while you meditate.

Does lots more meditation lead to better mental health?

“I’ve been meditating for seven weeks; it’s having a big effect on my mental health, I know monks meditate every day, if I meditate more often or for longer, will I see more progress?”

Is more meditation better for your mental health?

Consider medicalised meditation as a treatment and follow the instructions given by your health care practitioners. Spiritual meditation practice offers much more freedom but it has a spiritual rather than a wellbeing goal.

There is no simple answer to the question. Most medicalised meditation forms have been studied over relatively short periods, eight or ten weeks, for example.  And three or four sessions a week is a fairly typical level of practice. Few scientific studies reliably explain the cognitive mechanisms underpinning meditation’s benefits, and we have even less data regarding the optimal frequency and duration of meditation in clinical contexts. From the scientific history of meditation and mindfulness, it appears that experiments used eight to tend week cycles of treatments on an arbitrary basis, and that has just been repeated ever since. As a starting point, you should ask your meditation teacher or Doctor to explain if more meditation is likely to be helpful in your particular case.

Although the use of meditation in a medical context assumes that most people meditate in a similar fashion and receive the same benefits, this is far from true.  Individual differences are amplified during mind-training.  While one person may experience little benefit, someone sitting right beside them can be transformed by the practice.  Typically, in scientific studies, we average the effects of meditation across a group; this makes it hard to predict the benefits of medicalised methods in individual cases.  In thinking about the frequency of meditation practise, we need to consider; the current state of your health, the particular technique you use and your overall capacity as a meditator.

Things are different when we think about spiritual-based meditation. It’s not unusual for experienced Buddhists to meditate more than once a day or for several hours at a stretch when on a retreat. But in many cases, experienced practitioners have developed their ability to meditate over many years. Secondly, they are likely to be meditating for spiritual rather than wellbeing goals.  Buddhists access methods that are supported by hundreds of years of anecdotal and observational experience. A traditional meditation master may have taught tens of thousands of students. In contrast, some new forms of meditation and mindfulness have only been around for a short time, and the data supporting their clinical use may be based on studies of just a few dozen people. However, even in spiritual practice, there are occasions when too much meditation can be counterproductive.

An important distinction to make here is that traditional meditation is often regarded as a practice, which means it is not the goal. Instead, the meditation method is likely to lead to new ways of thinking more generally. Medicalised forms of meditation and mindfulness rely on the method itself as the treatment without the support of more broad-based changes to the patient’s world view. 

Is mindfulness a medical or spiritual practice, and does it matter?

Mindfulness comes in many forms, not all may be right for you or your health and wellbeing goals.

Is mindfulness spiritual?

This is a question asked my many scientists and therapists over the last fifty years, and you can find spiritual, medicalised and blended forms of mindfulness in use today.  There is also an obvious follow-up question: does it matter?  The answer will depend on each person, why they wish to meditate, and what kind of method they feel more comfortable with.

In the context of meditation, mindfulness was first translated into English from the Buddhist pali term sati at the end of the 19th century by the scholar of Asian languages Monier Williams. By the 1970s, scientific research into spiritual forms of meditation was already quite advanced, and meditation scientists started investigating how spiritual meditation could improve human health and wellbeing.  In the mid-1970s, psychotherapists were using Buddhist meditation in therapy sessions.  Jon Kabat-Zinn took the use of meditation in psychology a stage further in 1979 when he created his own Americanised version of Buddhist mindfulness and called it Mindfulness Based Stress Reduction (MBSR). Over the last 40 years, MBSR has been used in many different ways.  The most successful application is the combination of mindfulness and cognitive behavioural therapy (MBCT). MBCT is now used as a low-cost group therapy to support patients at risk of relapsing into a third phase of clinical depression.

Although there are hundreds of forms of secular/medicalised mindfulness (MBIs), the scientific evidence supporting their clinical use is mixed. There are now concerns about some of the claims made by scientists for the benefit of medicalised mindfulness. If you’re thinking about using mindfulness to support your physical or mental health, you need to ask your doctor or therapist about the reliability of the method they recommend.

So how is this similar or different to spiritual or Buddhist mindfulness? Although the term mindfulness was translated from Buddhist texts, its original meanings are more complex than today’s psychological definitions. Firstly, in its original settings, mindfulness is one of eight interrelated elements, so its use in isolation fundamentally changes its psychological effect.  Also, different schools of Buddhism have different ways of understanding mind and matter.  For example, the meaning of mindfulness in Tibetan Buddhism may differ from Sri Lankan Buddhist insights.  We should also remember that Buddhist meditation is concerned with spiritual progress, which in traditional understandings, is linked to physical and mental health. The health benefits of spiritual practice inspired the relocation of meditation to psychology. But by removing its spiritual elements, meditation changed, perhaps altering its curative potential. Comparing spiritual and medicalised meditation is complex; maybe it’s easiest to consider them similar but definitely not the same.

We know from individual research studies that there is a wide range of potential health benefits in meditation. But we don’t always understand the underlying cognitive mechanisms, and when seen collectively, the results from individual studies are not always reliable. There are thousands of different meditation methods, and even with medicalised forms such as mindfulness, recommending a practice can be problematic. Typically medicalised mindfulness is run over a relatively short period, typically eight or ten weeks.  It usually is designed to tackle a specific health problem, such as depression, but rarely addresses the root causes.  Spiritual based forms of mindfulness are used as holistic practices to enable progress along a path. Spiritual progression appears to be linked to wide-ranging health and wellbeing improvements, but these are not the practice’s primary goals.  For people approaching mindfulness meditation for the first time, understanding your own needs and identifying the appropriate method is essential.  Make sure your meditation teacher/therapist is appropriately experienced or qualified, and ask them to explain how their form of meditation works and what evidence there is for its effectiveness before you begin

Can meditation get rid of my stress?

Can meditation reduce feelings of stress and anxiety? It depends if you are looking for a short term treatment or a permanent solution.

Who best undersdtands your stress?

This is quite a common question asked of meditation teachers; it reveals that we have uncertainty about our ability to improve our own mental health. Stress is a complex and often bewildering area of psychology. Even today, definitions of stress, underlying cognitive mechanisms and the effects of stress are still not fully understood. So I will begin this short discussion by making a few general points. The traditional view from psychology is that stress is neutral (not necessarily negative), meaning that it is nonspecific and universal (we can all suffer from it).  But each of us might react to stress in different ways. Psychology defines stress as the result of demands on the mind, body or emotions. How each of us deals with the causes of stress (stressors) is related to a wide range of factors based on our own personality, life experience and social conditions. In worst-case scenarios, stress can lead to severe physical and psychological problems. Stress can be located in four categories: i) major catastrophes, ii) significant life events, iii) micro stressors or daily challenges and iv)  background stress. While we don’t react to different categories of stress in the same way, major stress causes are more likely to have serious health consequences. And minor or ambient stress is a less common cause of severe health problems. A final clarification before we start to talk about stress and meditation; our perception of stressors plays a key role in how we cope with life. In general, the less in control we feel about things that happen to us, the more likely we are to be harmed by stress. Traditional meditation places the meditator at the centre of their activity; it gives back responsibility (control) for actions and consequences to the meditator.

Based on these definitions, we can consider the role of meditation in stress management in two ways; the treatment and the cure. Meditation and mindfulness provide some support for reducing the effects of stress. However, the evidence is mixed. Scientific studies that consider the potential of meditation to cure the causes of stress are few and far between; psychology tends to consider symptoms of stress rather than root causes. Conversely, traditional forms of meditation typically create cognitive reorganisations that alter our perspective on life. Rather than merely changing the way we react to stress, these methods allow us to reconsider our relationships with society more generally; leading (potentially) to permanent solutions. Leaving aside major catastrophic events over which we have little control, how we live and think about our lives is linked to how much stress we experience.  Changing how we think and how we feel is a complex and long term project, some people don’t want to challenge underlying causes of stress, they just want to be free of the health problems that stress brings. I’ve been in this position myself; it’s one of the reasons why I started to meditate. But once we gain more control over our mental health, looking for cures rather than treatments becomes natural. Finding a quick fix through medicalised forms of meditation is sometimes necessary, but a permanent or quasi-permanent cessation of health problems linked to stress requires a comprehensive understanding of the human condition.

It is an oversimplification to say that medicalised forms of meditation offer only treatment and not cure. But any health intervention that doesn’t consider the root causes of a problem is unlikely to deliver a long term solution. However, the reductionist model of human consciousness favoured by the psychological sciences is dualistic, its worldview (ontology) separates humans from their environment. By contrast, traditional meditation tends to follow a nondual holistic worldview that sees human mental states in relation to other phenomena. These opposed insights reflect a fundamental difference and one which psychology is only just beginning to consider. Traditional meditation methods aren’t for everybody, but their potential may be vital to understanding the mind and mental health. Therefore if you are thinking about using meditation to help you cope with stress, you might want to consider if you are looking for a cure or a treatment at the outset.

How does meditation improve mental health?

Does the effect of saunas and showers on mental health tell us anything new about meditation and mindfulness?

So what has cold water swimming got do with meditation?

I’ve recently come into contact with some exciting research linked to depression and dementia. Several academic papers suggest changes to blood circulation may positively affect mental health. A scientific study of middle-age men who practised sauna bathing in Finland indicated they were less likely to experience dementia than their peers who didn’t take saunas. A degree of support in this general direction comes from other evidence that cold showers may have a beneficial effect on depression. Over the last decade, we have also started to see claims linking open water swimming (cold water swimming) with improved mental health.

Saunas, cold showers and cold water swimming affect us in different ways, but they all share the ability to alter the body’s temperature. A rapid increase in body temperature leads to a widening (dilation) of the blood vessels, increasing the blood flow.  The reverse is true when we get cold, the blood vessels become narrower, constricting the flow. We are uncertain of exactly how rapid temperature changes alter blood flow in the brain, but we can be sure it does have an impact.

So what have showers, sauna and swimming got to do with meditation?  What may surprise many people is meditation can also change our heart rate and blood pressure. Since the beginnings of the scientific investigation of meditation, both physiological and psychological effects have been visible. If we go back to the 1930s, the first studies of meditators using electroencephalographic (EEG) technology observed changes to alpha waves in the brain. However, by the 1950s, scientists looked at a much more comprehensive range of changes in meditators, such as the lowering of heart rate, blood pressure and increases in skin conductivity. So from its earliest origins, contemplative science has recognised that practising meditation can lead to physical changes correlated with our mental states.

There is no question that meditation acts differently compared to physical activities in warm or cold environments. But we may find, coincidentally, that cold water swimming, saunas and meditation can all lead to fluctuations in blood flow to the brain.

The term meditation is imprecise; there are, of course, thousands of different meditation and mindfulness methods. Each distinct method is likely to have a particular effect on your mind and body. Rather like physical exercise, mind training will make most of us ‘fitter’ but not in the same way and at the same rate. So when we think about physical and mental changes from meditation, we should always be mindful of not overgeneralising. But even with the limited evidence available there is a case to argue that circulatory changes during meditation may be linked to improved mental health. And that other activities like open water swimming may possess a similar potential to mediate mental states and traits through changes to blood flow.

How to improve your meditation practice. Immediately!

The secret to better meditation. It’s much closer to home than you realise!

The influence of your physical environment on the quality of your meditation is an under-researched area. All the time that neuropsychology struggles to demonstrate what meditation is and how it works, the impact of your meditation environment will remain a secondary issue for scientists. But there is a risk that this creates a ‘catch 22’ situation in research, where failing to attend to the meditation environment contributes to inconclusive results. So let me draw your attention to the importance of your meditation space. Looking across the psychological evidence, there is every reason to assume, where, when and why you meditate are just as important as the method you use. Scientific studies from educational psychology have demonstrated that the place where you learn is correlated to your academic progress. As medicalised meditation has been reduced to simple mind-training, there is every reason to see this as a useful comparison with modern meditation and mindfulness.

On a practical level, I can tell you that when I created a calm and appropriate meditation space in my small house, the benefits from my practice multiplied. If someone has a very high or very low motivation to meditate, the room they choose to practice in rarely matters. But for the 95% of people who have ’normal’ levels of motivation, factors such as ambience, quality of method and teacher reliability become directly linked to the success of the practice. So what do you need to think about?

My first principle of meditation is to always to find a reliable teacher; someone who will be able to instruct you on all matters, including where and with whom to meditate. But there are a few principles that everyone working with meditation should consider. In all probability, few people have a perfect space to meditate in, so the chances are you will have to think about creating one. From the options you have available to you, where does your practice work best? From this starting point, you must pay particular attention to this space; it can be a spare bedroom or a corner of your own bedroom. Exclude all physical and mental obstacles to your meditation practice from that space. Create the best possible sensory experience, no bad smells, distracting noises or unpleasant images. Ensure you keep your mind stable whenever you are in the space, even if you are not meditating. In this way, you build up supportive embodied cognition; this means that when you sit down on the cushion there, your mind is already ‘in the zone’.

There’s a lot more material on this subject, if you have questions post below or send us an email.

Is meditation always good for you?

Whilst there is a general sense that meditation and mindfulness are always good for your health, it all depends on you.

Is meditation a god treatment for all ills?

One of the main weaknesses of the movement to medicalise Buddhist meditation is the creation of the myth that meditation and mindfulness are ‘one size fits all’ health interventions. To address the question, I have to separate meditation and mindfulness into two separate categories, traditional meditation and modern forms of mindfulness.

While mindfulness meditation is widely regarded as a cure-all, it has only been approved for clinical use in the UK for one instance, the use of mindfulness-based cognitive therapy (MBCT) for people in danger of a third relapse into clinical depression. That doesn’t mean that all other forms of mindfulness are not beneficial, just that they haven’t been proven so by the National Institute for Clinical Excellence’s (NICE) exacting standards. So if you’re thinking about practising mindfulness for a specific health issue, you’d be wise to ask the teacher what the practice will achieve and about the scientific evidence to support the claims.

Most forms of traditional Buddhist meditation haven’t explicitly been designed as health or wellbeing treatments. However, there is a presumed relationship between spiritual health, physical health, and mental health in many Buddhist communities. In the Mahayana Buddhist schools, there are literally thousands of different meditation practices; many are not suitable for beginners or as therapies for mental or physical health problems. However, most appear to be correlated with resilience; once we practice them regularly, we may be less vulnerable to life’s ups and downs. Several of the most popular of these meditation methods, such as some simple mantra or compassion meditations, are generally regarded as being safe for anyone to learn. For more information, you need to ask a qualified Buddhist meditation teacher, describing your needs and your meditation goals. It’s also always appropriate to ask a meditation teacher how a  meditation method works and if it is suitable for you.

A final point, Tibetan Buddhism also contains healing meditation methods; but these have rarely been investigated by cognitive psychology. Anecdotal evidence suggests these practices have great healing potential, but they are typically only suitable for practising Buddhists, an experienced Buddhist teacher will be able to give you more information.

How can meditation improve mental health?

Can meditation really help with Alzheimer’s dementia, depression, anxiety and stress? If so, how?

Should you meditate to improve mental health

This is the big question in meditation research, the short answer is yes, but it depends. It’s important to point out that meditation also protects you against mental illness in several different ways. But before you start your online search for a meditation cushion and some incense, there are a few qualifications you need to be aware of.

Firstly what do we mean by mental health? From a psychological point of view, mental health is a broad term that encompasses almost every functional and structural mental disorder that a human can experience. If you take a look at the current Diagnostic and Statistical Manual of Mental Disorders (DSM V), you’ll find over 150 conditions listed (I’ve included the main sub-headings and examples in a table below). Most scientific meditation and mindfulness research is linked to one particular condition or group of conditions. Therefore if you are looking for a meditation method to help treat a diagnosed disorder, you must take advice from an expert health care practitioner in that field. The idea that any one meditation or mindfulness method can be used to treat a range of mental health problems has no basis in evidence or anecdote. However, just as a walk in the open air or a visit to the seaside might make people feel happier, meditation can offer general support to many different people.

Lifelong happiness

We now have to consider a second qualification; there are profound differences between spiritual and medicalised (modern) forms of meditation. This is not surprising because traditional meditation seeks to offer a permanent, holistic cure to the more general issues we face in our lives. In contrast, medicalised meditation, at least those methods that have been scientifically validated, focus on treating a particular problem, not finding a solution. Without wishing to oversimplify, we see traditional meditation linked to improved overall mental stability, increased happiness, and subsequent benefits. Medicalised meditation has been developed to address quite specific psychological and physiological issues. Before you start any course of meditation or mindfulness it’s always good to share your goals with your teacher; they should be able to explain technically how the meditation works and what it is likely to do for you.

Resilience is the mental resource to cope with life’s problems; when we have good resilience we are much less likely to develop chronic or acute mental illness. This is probably the area where meditation is most useful, improving mental health and protecting us from illness. There is evidence that even a few weeks of meditation can help, but in all probability, only a lifelong meditation habit can deliver lifelong protection. For example, we know that meditation can create new brain structure in older adults with early stage dementia. So if you begin meditating in your 30s or 40s, you start to build the brain functions and structures to create resilience now and for the future.

Traditionally we associate meditation with happiness and joy. If you find the right teacher and the right method, regular meditation should be a pleasure that will offer a wide range of benefits for your life. Leading you to greater happiness and (probably) improving the quality of life of the people around you.

If you need advice on any particular meditation methods, drop me an email, and I’ll try to point you towards relevant resources.

The current categorisation of mental health disorders

CategoriesExamples
Neurodevelopmental disordersCommunication disorders, stuttering, autism spectrum disorder and Aspergers. Motor disorders, including tic disorders such as Tourette syndrome.
Schizophrenia spectrum and other psychotic disordersIncludes delusional disorder and catatonia.
Bipolar disordersBipolar I, bipolar II and anxious distress.
Depressive disordersPersistent depressive disorder.
Anxiety disorders  Agoraphobia, panic disorder, social anxiety, obsessive-compulsive disorders.
Trauma- and stressor-related disorders  Post traumatic stress disorder (PTSD), acute stress disorders.
Dissociative disordersDepersonalisation and dissociative identity disorder.
Somatic symptom and related disorders  Chronic pain (inked to certain psychological conditions).
Feeding and eating disordersBinge eating, bulimia nervosa and anorexia nervosa.
Elimination disorders 
Sleep–wake disordersInsomnia, narcolepsy, hypersomnolence, sleep apnea and sleep-related hypoventilation.
Sexual dysfunctionsSexual desire and arousal disorders.
Gender dysphoria 
Disruptive, impulse-control, and conduct disordersPyromania, kleptomania, antisocial personality disorder.
Substance-related and addictive disordersGambling (addiction) disorder and tobacco use disorder.
Neurocognitive disorders  Dementia, major neurocognitive disorder and mild neurocognitive disorder.
Personality disorders 
Paraphilic disordersPedophilic disorder.

Free online compassion meditation

How to practice compassion meditation, an explanation of how it works and a description of its benefits.

Some of the greatest health benefits come from compassion.

If you are looking for an introduction to compassion meditation but don’t know where to start, you might benefit from this brief guide. I recorded the video during the first lockdown in 2020. I created it for people who are newcomers to compassionate meditation or who want a primer to nondual methods. Although this practice is based on Buddhist mind-training, I have adapted it as a modern secular practice. In common with all the meditation methods I teach, it is consistent with reliable teachings and supported by the latest evidence from neuropsychology.

This is an introductory training video as well as a guided meditation. Here I offer explanations of what the practice is, how to start and what to expect. If this is your first time, listen to the whole explanation, when you are confident with the method, you can simply follow the meditation and cut out the preamble. Please note; for brevity, I have edited out long sections of my meditation. If you want to use this resource as a guided meditation, you can go straight to the meditation and pause the clip when the practice begins; restarting when you come to a natural break in your own meditation. To get the full health and wellbeing benefits of the method, you will need to develop a clear insight into how the mind training works.

From my personal experience and the accounts of my students, this can be a life-changing practice. But its full effects take time to emerge, three times a week, over three months is a productive medium-term meditation goal. However, you should get immediate short term wellbeing benefits from just one focussed twenty-minute session. Expect to feel uplifted, happier and calmer from the first practice.

As a nondual meditation, this is a preliminary practice; once the results are obtained you may wish to seek, more complex methods to develop further.  Always use reliable methods and the guidance of an accomplished teacher.

Early benefits that my students or I have experienced as a result of this practice are:

  • Significantly reduced systolic and diastolic blood pressure and a general feeling of increased well being.
  • Lower levels of stress and anxiety
  • Boosted energy levels, movement away from passive activities and lifestyle.
  • Perception of positive relationships and interconnectivity with others
  • Improved sleep
  • Increased self-efficacy, less uncertainty in professional and personal matters
  • Improved concentration and focus
  • Greater tolerance
  • A stronger sense of happiness and a more fulfilling experience of life

The key to compassionate meditation is to remember mind training is all about your mind. How you sit and breathe, where you meditation and who with are all secondary. The practice is about creating new and improve compassionate function and structure in your brain; you can’t fake it. A good teacher and/or method are essential. As always email us if you have any concerns. You are welcome to post your thoughts and experiences below.