Hi, I’m Bettina. What I'm working on : Forget to slouch. Relaxing is freedom. Choose life.

Articles tagged “meditation”

What is a silent Vipassana meditation retreat really like?

My Bare Feet in Front of Stone Mandala in a South Indian temple

My Bare Feet in Front of Stone Mandala in a South Indian temple


Two months ago I went on a silent 10-day Vipassana meditation retreat in Poland. Since so many people have asked me about it, I want to put my thoughts down here.

What is a Vipassana meditation retreat like?

Essentially, you go somewhere outside of your normal life for 10 days where all you do is meditate. The retreat is structured to take you away from the urgent details of living life so that all you can do is focus on what is inside yourself. In a way, it’s quite selfish. How often can you focus just on yourself without thinking about your work, your family / social obligations, your social media feeds, the daily news, or even the basics like when to go to sleep or what to eat or what to do next? Without having to think about such things, I could finally focus on the important but not urgent things.


What showed up in my mind at the Vipassana retreat?

The biggest gift the retreat gave me was seeing what was important to me. When I signed up for the retreat, I wanted to make big decisions about my career, but in reality I didn’t think about work at all. Instead, I remembered the people I had met and what I experienced with them. I met again strangers I met while traveling who left an impression on me without me knowing it at the time. Scenes from movies I had watched replayed in my head just as real as memories of real events. I realized then that the movies did happen to me like real life.

The face of my beloved partner haunted me constantly. I was anxious to get home to him before it was too late to show him how much I loved him. It was already too late; how many times have I spoken out in petty anger at him? How many times have I leaned on him without being grateful? I wanted to rush home, ask for his forgiveness, and get to know him all over again. My teeth ached when I thought of all the moments I’ve missed to show him how tender my love could be. Instead, I had chosen to stew in anger or a grudge.

The second biggest gift the retreat gave me was a much bigger perspective. I came to the retreat thinking of the next 1-2 years. I left the retreat focused on the next 10 to 20 years. “Long-term” no longer meant months but decades. I pulled back from the thick of thin things, from the pale busyness that a life even full of meaningful work and good friends can be. I experienced inside my body, not just knew as dry fact, the impermanence of my life, how fleeting these memories go. For the first time in a long time, or maybe ever, I sat cross-legged to watch memories go by like snowflakes dancing with gravity in the wind before surrendering to the ground. And I experienced, not just knew as dry fact, that snowflakes will go on dancing even when I’m no longer here to watch them.

Third, I found myself better able to focus. Previously, I had many todo lists in my head. After meditating for 10 days, I was able to focus my thoughts.

My long-term takeaway: Surround myself with good media, good stories, and good people. Meet good people and have good experiences with them.


What about the Vipassana meditation experience didn’t work for me?  

One minor aspect of the teaching that gave me pause was the purported origin of the meditation style. We were told that the Vipassana meditation practice comes straight down from the Buddha Gautama through the text Satipatthana Sutta. But Gautama has written nothing that has come down to us. The Satipatthana Sutta seems to be an anthology of different texts written by different authors. So even if the Vipassana teachers believe that the Satipatthana Sutta was uttered by the Buddha Gautama himself, I don’t believe it. 

That said, almost all yoga and meditation styles claim to be descended from some partially divine teacher way back in time. For example, the author of the Yoga Sutra Patanjali is depicted in some Indian temples as half-snake. Some Indian gods have animal heads. No one can prove this; no one can disprove this either. Who really knows the truth of history? To me, the origins of the teachings doesn’t really matter if the teachings help me in any way.

The major aspect of Vipassana that didn’t work for me was that Vipassana is no longer a living tradition. They are led by a teacher S.N. Goenka who passed away in 2013 and lives on in books and videos. This means that not only can the teachers of this tradition not progress deeper than those recordings over time, but also the teachings themselves cannot adapt to the times.

S.N. Goenka popularized and spread the Vipassana meditation style from the north of Burma to India, and then from India to the rest of the world. In both Southeast Asia and India, people are used to sitting on the floor instead of on chairs, so their hips are already open enough to sit on the floor. Almost everyone who normally sits on chairs has tight hips. During the retreat I saw meditators using cushions, pillows, and cloth bands to build miniature forts to support their knees and back. If the teachings could adapt to the needs of meditators, then teaching us how to sit comfortably on the floor for a long time would have made the actual meditation technique  much easier to digest for people who struggle to sit comfortably cross-legged on the floor.

In addition to adapting the teachings to the physical needs of new audiences, the style of communication would be more effective if it could adapt to the times. Every evening we watched videos of Goenka explaining our meditation practice during that day and giving a preview of what we’ll be doing tomorrow. Since Goenka made the videos in the 1990s, these evening lectures address an audience from almost 20 years ago. Maybe 20 years ago, sermonizing and lecturing made sense. But today people don’t want to be told exactly what to do; people want to be guided to make the right decision for themselves. Even if the message is timeless, the way Goenka communicated in some of his lectures sounded too much of a micro-manager to me. How can these teachings and lectures stay current as they age without a lead teacher to evolve them?

Again, this is an issue that all traditions have to address, so the Vipassana style is not alone in this.


Half-Snake People Carved into the side of a Temple in Hampi, India

Half-Snake People Carved into the side of a Temple in Hampi, India


How does the Vipassana meditation technique compare to other kinds of meditation techniques?

For context, I’ve learned meditation styles from only India. Many Indian-origin meditation styles involve vocalization, visualization, and breath control. For example, in yoga nidra, a voice leads the meditator through the rotation of consciousness through different parts of the body, the counting of breaths, and ends with a visualization. Since Vipassana explicitly asks meditators to not vocalize, not visualize, and not control the breath, I find the meditation style precise, dry, and logical. It cuts like a scalpel. For more details about the Vipassana technique, you should learn it from a Vipassana teacher.

The teaching of the Vipassana meditation technique is progressive and systematic. Meditators start with 3 days of foundational work to build up to the real meditation technique. Each day they teach one more step to go one level deeper. On the last day the rules are eased so that your re-introduction to the ‘real’ world on the 11th day doesn’t come as a shock to the system.  


What are the long-term effects of the Vipassana meditation retreat?

For the first two weeks after the retreat, I did everything–sitting, breathing, eating– with intention. As I was more conscious of all the details of my life, everything I previously did on automatic became a real choice. I could choose to be attentive of how the sidewalk felt under my feet as I walked to the bus stop in the morning or I could choose to be in my head, planning my upcoming work day. I could choose how I reacted to people instead of just blurting out whatever comes out.

Over time, I slowly lost this awareness. It is recommended that after leaving the retreat, one meditates one hour in the morning and one hour in the evening. I aimed for just 20 minutes a day of sitting meditation, which was something I personally could commit to doing daily. Eventually I want to meditate longer.

Two months later, I am using the Vipassana technique in my everyday life, while walking down the street or when dealing with uncomfortable feelings. I concentrate on how it feels inside my body rather than the drama of other people. I remind myself that this too will pass. And so it does. I find that being able to use this technique outside of sitting meditation have been the most valuable part of the technique for me.

On the last day of the retreat, I decided that I will go back to the retreat again, ideally every year.


Do I recommend doing the Vipassana meditation retreat?

I definitely recommend trying the retreat if you are at all curious. Even if you can only judge whether the Vipassana meditation technique works for you when you do it, eating healthy food regularly, sleeping regularly, being away from the stress of daily life and internet media will improve your physical and mental health.

There is almost no financial risk. Because the retreat is by donation only, you can decide at the end how much it was worth to you.

There is almost no time investment risk, because you could leave the retreat early if you really wanted to.

So if you’re curious, just try it out. You only put in the time or money you want.


When is a good time to do a Vipassana meditation retreat?

Over lunch a friend told me that he has always wanted to do a Vipassana meditation ever since he traveled around in India, but he’s afraid of what will bubble up–all those things in his life that he didn’t make time to process. I asked him: Who doesn’t have things that will bubble up?

Vipassana gives you a set of tools and the perfect setting in which to work on what bubbles up. The set schedule of when to wake up and go to sleep, the food prepared for you at regular hours: you have everything you need physically and mentally to deal with the things that bubble up. It’s better to deal with these here in this supportive environment than in your normal life. If you are thinking about it, then do it now. Even if you are afraid, now is the right time.


Lotus in the Pond at Rameshwaram Temple in South India

Lotus in the Pond at Rameshwaram Temple in South India




What is the schedule of a Vipassana meditation retreat?

I loved this schedule. You wake up to ringing gongs at 4am, and lights are supposed to be out at 9:30 or 10pm, so this meant that one slept about 6 hours a day. Since a sleep debt financed my normal life, however, the first few days I slept a lot more than that. I fell asleep repeatedly during the meditation times, because I couldn’t stay awake with my eyes closed. I felt guilty about this, but the meditation teacher said falling asleep is totally ok and that many people do this.

Starting the first days of the retreat getting all the sleep I needed to catch up on left me feeling refreshed and ready for the next part. After a few days I didn’t need to sleep anymore during meditation. In fact, the teacher told me that when you meditate more, you need less sleep.

In addition to the sleep schedule, the meal times are also regimented. We ate breakfast at 6:30am, lunch at 11am, and dinner at 5:30pm. Since dinner was only fruit and as much herbal tea as you wanted, that meant we were only eating solid food during an 8-hour window and fasting for the other 16 hours. We were pretty much fasting intermittently but without noticing it.  


Was I hungry going without dinner at the Vipassana retreat?

I was never hungry, even though I was afraid that I’d be. Instead, it was more of a mental challenge for me to accept that my body didn’t need dinner. I skip breakfast in favor of brunch during the weekends, so why was it so hard to wrap my head around to cancel dinner? Especially since we weren’t expending many calories by meditating all day and we were in bed at 9:30pm?

In the beginning I ate double portions at lunch because I wanted to ‘save up’ enough food to last through the night. Over time, however, as my stomach learned how much I needed to eat to last until the next meal, I tended to eat about 75% of a portion for lunch. Eating at the same time every day helped my stomach learn what is “enough” for me.

My takeaway: My normal habit of eating dinner whenever I felt it doesn’t help my stomach learn what’s enough.


What was the food like at the Vipassana meditation retreat?

Experienced Vipassana meditators told me that the food at every center is different, as it is influenced by the local culture. The food is always vegetarian. At this retreat the homemade, Central European food was healthy and simple. For example, breakfast was millet or oats porridge with milk, yogurt, and jam. My mouth waters when I remember the thick cherry jam with whole cherries I had there every morning. In addition to the hot porridges, there was also bread, butter, oil, sprouts, sunflower seeds, and ground flaxseeds. Eating this healthy for 10 days reset my digestive system. At this retreat, they labeled the dishes with milk and provided rice cakes so that I could stay vegan and gluten-free during the retreat.


Can you exercise or do yoga at the Vipassana meditation retreat?

They recommend not exercising during the retreat. You could stroll in the woods right next to us, but that was not meant to get you into a sweat.

They do say that yoga is compatible with Vipassana meditation but ask that you do not practice yoga outside of your room. They don’t want you inadvertently teaching people yoga. I did some yoga in my private room by myself.


Without reading or writing materials, what can you do if you get bored?

Because we were not allowed to bring reading materials, I thought I would get bored. Instead, my mind brought things to my attention that would not have popped up had I been focusing on other people’s words. Being without reading materials really helped me focus on my own thoughts, especially the ones that are important but not urgent.

Since in my normal life I journal every morning and write a list of things for which I’m grateful, not being able to write anything down was the only challenging part of this retreat for me. I worried that I’d forget all the things I ruminated about and resolved to do. In the end, the ideas that were really important came back to me, over and over, sometimes even with more fleshed out details than before.


How was it being silent during the retreat?

Silence was very broadly defined at the retreat: in addition to not talking, making eye contact or gesturing with your hands were taboo. I loved this; I found staying silent liberating. Because I didn’t have to interact with people around me, I didn’t have to worry about harmonizing social interactions like I normally would — for example, normally I would be conscious of people’s reactions to my actions and words.


How difficult was not having contact with the outside world?

We all leave our phones in little lockers for the entire retreat. Meditators couldn’t even get letters. I did miss not being able to connect with my partner, but shutting down this down helped me focus on what was inside.

In addition to not having access to our phones, we also did not have internet. Again, no daily news or social media feeds distracted me from concentrating on whatever showed up in my mind.


At which Vipassana center should I meditate?

On the global Vipassana website, you can find meditation retreats at centers and non-centers all over the world. Centers are permanent centers where they host many meditation retreats all year-round. Non-centers are temporarily rented spaces like a campground or hotel room where volunteers organize 1 or 2 retreats a year. I would recommend trying to meditate at a center where possible, because the infrastructure for meditation is better set up.

I had always thought I’d do the Vipassana meditation retreat in India or Thailand, where they have centuries-long meditation traditions. After my interview with another Vipassana meditator, I was especially tempted by Wat Suan Mokkh in Chaiya, Thailand, because they have a hot spring on site! Since I was impatient, I decided to go to the next available meditation retreat within Europe, so I ended up doing my first Vipassana meditation at a new center that just opened up in Poland, Dhama Pallava.

I really lucked out, because this center can host everyone in a room of their own with an individual attached bathroom. I had expected to have at least one roommate and to share the bathroom with many people. In some centers people have to sign up to take showers, whereas I could decide to shower whenever it suited me. I could focus much more on my inner experience in this way.


How much does it cost?

Nothing. Literally you don’t have to pay for the food, the lodging, the teachings. You do have to pay for your transportation to the meditation center, and they ask for donations at the end so that you enable future meditators to come. But you don’t have to pay anything.


I hope this post has been useful. If you have any questions, please let me know in the comments, and I’ll try to answer.

Signature from Bettina of Active Hands Yoga


Meditate in Caves in Thiruvannamalai, India

View of the City Thiruvannamalai from Arunachala

View of the City Thiruvannamalai from Arunachala


I read your article about meditating in caves.
I am interested to know more about this topic. What is it actually like? Is it even possible for a westerner nowadays, to go to the Himalayas and meditate? Is it possible to be totally isolated?

I look forward to your reply.

Reader Name Redacted

Dear Reader,

First of all, thanks for reading my blog! I’m happy that my adventures in India have piqued your curiosity.

As I’ve never been to the Himalayas, I can’t comment on any caves there.

It is, however, totally possible for anyone to go where I was in southern India and meditate! In southern India there is a holy mountain called Arunachala in the town of Thiruvannamalai in Tamil Nadu.



Arunachala has many fantastic stories told about its origins, and every November or December there’s a huge festival called Karthikai Deepam here where devotees light a pillar of fire 10 feet tall that burns for 10 days. I stayed overnight on the top of the mountain while that pillar burned, and I recommend the experience if you’re a seeker. And I guess you are seeking, otherwise, you wouldn’t be asking me about meditating in caves, right? 😉

The city Thiruvannamalai has more sacred sites than just the mountain Arunachala: the fire temple of Shiva, Annamalaiyar Temple, is located in the city’s “downtown” and a bit further away is the Ramana Ashram, which abuts Arunachala. Those two are the main sites, but there are more than 100 shrines and temples around the base of Arunachala. Because of all the sacred sites and what people say the sacred energy of the area, there are many babas, holy men, sadhus, and seekers in Thiruvannamalai, which means you can totally find a place to stay among other pilgrims.

A nice Sadhu I met who showed me where to get drinking water from the rocks

A nice Sadhu I met who showed me where to get drinking water from the rocks

Since almost all the sites to see in this town are sacred, that means the other travelers here are pilgrims. I don’t know if you will ever be truly isolated, but because other people are also here to visit sacred sites, they will respect that you’re meditating. In fact, while I was meditating in Virupaksha Cave, a group of men came in to pay their respects, and it didn’t bother me at all. Then again, I was also very deep in meditation, so your experience may be different.

Because Arunachala is volcanic in origin, there are many caves around the mountain. The two caves in which I meditated are maintained by Ramana Ashram: Skanda Cave and Virupaksha Cave. These caves have walls / buildings built around them, which I think is good so that animals don’t come inside. The photo below shows the entrance to Virukpaksha Cave:

Entrance To Virukpaksha CaveEntrance To Virukpaksha Cave

I hope I’ve given you enough details to convince you to go 🙂

Let me know in the comments if you have any other questions or maybe a photo of you at Arunachala?

Signature from Bettina of Active Hands Yoga





Why meditate in a cave?

Dieng Plateau Telaga Warna

During my three months of travel in India and Indonesia, I’ve visited and meditated in a few caves that renowned yogis or ascetics have meditated in.

Why would anyone meditate in a cave?

Teachers say that because the temperatures are moderated in a cave–it’s cool in the summer and warm in the winter, it’s a comfortable way to meditate in nature. Sounds from the outside world are shut out. And you are inescapably alone in one. I mean, check out the ones below from Indonesia. They are really just for one person. So you can be in comfortable solitude in nature, protected from the elements.

Sounds great in theory, right? But meditators have reported online that meditating in a purely natural cave isn’t so pleasant, since you’ll be sharing it with critters and dirt, if you can find a vacant cave during high season in the Himalayas at all.

So there must be other, non-practical reasons for meditating in a cave. One spiritual reason is that when you meditate in a cave where others have meditated, they say that you can still feel their energies.

Totally hippie-dippie fairytale or is it for realz? You’ll have to visit a meditation cave for yourself to decide.

As for me, I meditated in a few caves in India and visited a few meditation caves in Java. To be frank, the reason why I am even writing about meditation caves is that I had one of my deepest and complete meditations in one of two famous meditation caves in Tiruvannamalai.

Maybe it was because the night before I had spent it on top of the mountain or maybe it was because of the time of year, since I was visiting during the ten days’ celebration period after the Karthigai Deepam, the biggest festival in Tiruvannamalai for the year. But once I sat in the cave, I was still.

Keep reading to find out my number one practical reason for meditating in a cave in India.

Meditation caves on Arunachala Mountain in Tamil Nadu, India

The two well-known meditation caves are known as Virupaksha and Skandashram on the Arunachala holy mountain the South Indian state of Tamil Nadu.

The Sri Ramana ashram maintains both of them, because Sri Ramana Maharishi–an acknowledged enlightened being–spent many years meditating in both of these caves as well as in other caves on the same Arunachala mountain.

Both Skandashram and Virupaksha are natural caves that have been added onto: they are both enclosed compounds now, so current meditators don’t have to worry about leaks or critters.

In fact, around Skandashram, there is even a natural mountain source for spring water behind the cave compound under a huge tree. Usually, the source is covered by a flat stone, which you can easily remove (see below). This is not from a natural spring but from rain runoff that passes through the interior of the volcanic rock mountain. Outside of the cave compound, the water gathered in a small pool.

Natural Mountain Spring behind Skandashram on Arunachala Mountain

Further down from the Skandashram cave compound an ascetic showed me another mountain water source. He was washing his hands, not drinking from it, I noted. You can kinda see it behind him in this photograph below.

Renouncer in front of natural spring at Tiruvannamalai

Since the biggest holy festival day for Karthigai Deepam had just passed when I was there, I had personally seen the evidence of many pilgrims peeing on the mountain. I was pretty sure the urine went the same way as rain does, so when I tasted the water, it could have just been my imagination, but it faintly smelled of urine. So even though I wanted to fill up my water bottle like the other pilgrim meditators, I refrained.

If you continue hiking from the Ramana Ashram beyond the Skandashram, you’ll find your way to the Virupaksha cave a bit lower on Arunachala.

The way to Virupaksha Cave


The Virupaksha Cave is said to be in the shape of the word ‘om’, but it felt just like a round cave to me. In the middle of the cave stands a pile of sacred ash–vibhuti–from the body of the first ascetic who meditated here in the 13th century, after whom the cave is named, Virupaksha Deva. Later on, Sri Ramana Maharishi meditated here for 16 to 17 years.

Doorway to Virupaksha Cave on Arunachala Mountain

If you get a chance, try meditating in Virupaksha cave. It’s a cave with history that left a deep impression on me.

Meditation Caves on the Dieng Plateau in Central Java, Indonesia

Misty Telaga Warna on the Dieng Plateau, Central Java, Indonesia

On the Dieng plateau in Central Java were a few caves around the Warna Lake / Telaga Warna where ascetics / rishis used to meditate. Over 2000 meters above sea level in volcanic mountains, the name of the plateau in Old Javanese means “Abode of the Gods.” Along with meditation caves, scattered around the plateau are eight small 8th to 9th-century temples dedicated to Shiva, now sitting among rice and potato fields. According to scholars, as many as 400 temples were excavated at Dieng Plateau and records show that it was an important sacred center for quite some time.

When I visited Dieng Plateau I had assumed that these caves were contemporaries with the Hindu temples, but now that I’ve read up on these caves, I found out that these caves are used even today. The ex-President Suharto came by helicopter from Jakarta to meditate at the Ratu cave by the Warna Lake and had met the then Australian Prime Minister in one of Dieng’s limestone caves in the 1970s.

Outside of the caves are statues of the rishis / ascetics in miniature.

Gold Rishi Statue around Telaga Warna on the Dieng Plateau

Actually, I had assumed at the time that the statues were of the rishis, since one of them (see photo above) is sitting in lotus posture–a classic meditation posture–but they could have been guardians of the caves as well.

The caves are behind bars, which I now have found out that you can ask the caretakers to open. I didn’t see anyone around when I was there, but I suppose you can ask the ticket sellers to open the gates for you. Below you’ll see how small and narrow these natural meditation caves are.

Dieng Plateau Meditation Caves

Rishi Meditation Cave on Dieng Plateau, Java, Indonesia

In this Semar Cave / Gua Semar above, the Javanese deity Semar, who although is a clown figure is said to be more powerful than all the other gods, is said to appear to seekers who fast and meditate here for days.

Since I did not meditate in these caves, I can neither confirm nor deny this. If you go, sit in these caves for a while, and tell me what you experienced.

So, really, why would you meditate in a cave?

In my own practical experience there are no mosquitoes or flies in caves, which makes a critical difference in India and Indonesia. I can’t tell you how many times I’ve been irritated and distracted by mosquito bites while meditating; I find it easier to meditate on a bus with loud music and smokers, bouncing over potholes on a dirt road, than with a mosquito in my meditation corner.

Have you ever meditated in a cave? What was your experience? Please share them.

Yogis Talk Radio Show : Alessandro Aliosha Pedori at Wat Suan Mokkh

Hot Spring at International Dhamma Hermitage of Wat Suan Mokkh


Have you ever wondered what it would be like to meditate for ten days on a silent meditation retreat? I definitely have.

During my yoga teacher training in India, we were not supposed to speak during meals. The idea was that we were supposed to be fully conscious of our food rather than getting distracted by socializing. Some people took it further and did not speak for an entire day, wearing a little sign around their neck that they were observing silence aka mouna. Some people say observe silence so that you save your energy to turn inwards rather than focusing outwards in idle talking. Once you quiet speech, the mind quiets down too. Others say that there is no need for communication if you realize the great truth that there is no other–‘they’ are no other than me. Whatever the reason, observing silence is a powerful practice especially in conjunction with meditation.

Alessandro Aliosha Pedori

I decided to connect with Alessandro Aliosha Pedori, teacher of contact improv and yoga in Berlin, who meditated in Thailand for ten days at the Buddhist International Dhamma Hermitage of Wat Suan Mokkh. Even though their website is quite comprehensive, even giving out a detailed 11-page description of their yoga classes, I wanted to know what it was really like to experience and live there for a silent meditation retreat.

Listen to my interview* above (or download it!) with Alessandro to find out:

  • The most painful part of sitting meditation
  • Why Wat Suan Mokkh is way better than Vipassana meditation centers
  • What he would have done differently at Wat Suan Mokkh knowing what he does now (hint : bring a pillow!)
  • Who would be your fellow meditators and the leaders / facilitators?
  • Was the food good?
  • The lasting effects of meditating for ten days in Thailand


If you want to meditate for 10 days at Wat Suan Mokkh, here are your ACTION STEPS:

  1. Pack a yoga mat, a pillow, tiger balm, and some paracetamol. No pretty clothes allowed, so leave them at home.
  2. Get yourself to Thailand by plane, train, automobile, boat, foot in outside the months of January and February.
  3. Make it to the Buddhist hermitage by 3pm on the last day of the month to register for the next ten days.
  4. Meditate, practice yoga, soak in the hot spring, and eat delicious Thai food for ten days.
  5. Celebrate with a Thai iced tea upon your ‘graduation’ from meditation.
  6. Stay at the main monastery in the woods for a few days.
  7. Escape to a tropical island in Thailand.

Interested in finding out more about Alessandro? His soon-to-be-launched website is aliosha.info.

* I apologize for the poor sound quality. My skype-to-skype interviews sound fine, but my skype-to-phone interviews get a lot of static and interference. My new microphone is in the mail; stay tuned to hear the difference with a Zoom microphone.


Have you attended a silent meditation retreat or ever wanted to?

Share your experiences–critical and cynical or blissed out–in the comments below please.




Photos (from top to bottom): Hot springs at Wat Suan Mokkh and Alessandro Aliosha Pedori

Does your back hurt in meditation? Here’s how to fix it!

Last week Borko, one of my beginner yoga students asked me, what to do when his back hurts in meditation?

Here’s how to fix it!

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Basically, the key is to keep your spine straight and upright, not stiff, and to ground your weight evenly across your two sitting bones.

If your hips aren’t open enough to allow your knees to descend lower than your hips, support yourself with a cushion or a folded blanket. Experiment with different heights to see what works for you.

Any other questions about yoga, meditation, or healthy living running through your head all day? Let me know and I’ll answer you in next Thursday’s Q and A.




What does meditation have to do with yoga?

It’s been busy for me; I just returned from Paris after taking an in-depth yoga workshop and I am preparing to go to Zurich in early July for another one. Amidst all this high-level yoga, I got a question that brought me back to the foundations of yoga : What does meditation have to do with yoga? Or, better, what does yoga have to do with meditation?

Watch my video below to find out! (Sorry about the leave; my balcony is overflowing with growing plants right now.)

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ACTION STEP: Decide if you’d like your yoga practice to be more than just good health, good muscles, and good bones. It is totally ok if that is all you want from yoga. But if you want your practice to include the mental benefits I described in the video, consider including meditation in your practice.

For extra credit, check out this cute illustrated guide to why meditation is good for you (link no longer works as of June 9, 2012) –the first one about being chilled out and happier works for me!

In the comments, share what you want from yoga.

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.



Want to know how to have a FIERCE meditation practice?

Have you heard about the benefits of meditation but don’t know where to start?

Check out my video below to know my simple do-anywhere meditation prescription as well as the mindset to have that will make it easier on you to keep meditating.

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ACTION STEP: Meditate right now! Yes, right after you finish reading this sentence. I meant, the last sentence. Stop reading now and count one hundred of your breaths. Don’t come back until you’re done.

***For further study, listen to Mark Whitwell’s interview where he shares his 5 principles. From the homepage, scroll down and click on “Daily Call Schedule,” and then scroll down to click on “Past Calls Here.” On this page you’ll find a link to the recording–at last! On the same page are many great interviews with yoga teachers all over the world. But they won’t stay up forever, so listen to them NOW.***

In the comments below, tell me how you feel now after meditating. Notice any difference between now and before?

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.