For the past five years, I’ve had a regular meditation practice. It has been one of the most profound healing experiences of my life. Guided by a spiritual teacher, I discovered that meditation is not about silencing the mind—it’s about learning to witness it.

One of the most common things I hear when I suggest meditation is: “I can’t do it. My mind races.” But that is exactly what the mind does—it races, it tells stories, it wanders. Meditation doesn’t demand that you stop your thoughts; instead, it teaches you to look at them with curiosity and gently return to awareness. Over time, this simple act of returning becomes a doorway to healing.

How Meditation Has Healed Me

Through consistent practice, meditation has touched nearly every part of my life:

• Concentration: Sharpening focus and presence in daily life.

• Nervous system regulation: Cultivating calm and resilience in stressful moments.

• Spiritual connection: Deepening my sense of unity and purpose.

• Contemplation: Learning to pause, reflect, and respond rather than react.

• Trusting intuition: Recognizing what feels aligned—what is light versus heavy.

• Clarifying beliefs: Letting go of patterns and ideas that no longer serve me.

• Connection with spirit: Experiencing profound awareness beyond the surface of thought.

• Sitting with myself in the quiet: Perhaps the most transformative gift—learning to simply be with myself, without distraction, discovering peace and acceptance.

Each of these lessons unfolded gradually, reminding me that meditation is not about perfection but about presence.

Exploring Different Types of Meditation

As my practice deepened, I realized there isn’t just one way to meditate. The path is wide, with many doorways:

• Mindfulness meditation

• Breath-focused meditation

• Mantra meditation

• Loving-kindness meditation

• Contemplative meditation

• Movement meditation

• Visualization meditation

Each form offers a unique doorway into awareness, and together they show that meditation can meet us wherever we are. From here, it’s natural to look at the wisdom of teachers and the history that shaped these practices.

Voices of Wisdom: Teachers Who Illuminate the Path

Alongside my own practice, I’ve been deeply inspired by teachers who illuminate meditation’s path:

• Thich Nhat Hanh: A Vietnamese Zen master, poet, and peace activist, he taught that meditation is not about escaping the world but about being fully present in it. His practice of “mindfulness in every step” shows us that washing dishes, walking, or breathing can all be meditation. His gentle reminder: “Smile, breathe, and go slowly.”

• Jack Kornfield: A psychologist and meditation teacher who helped bring Buddhist practices to the West. He studied in Thailand, Burma, and India before co-founding Spirit Rock Meditation Center in California. Kornfield emphasizes compassion, healing trauma, and integrating meditation into modern life. His teachings bridge Eastern wisdom with Western psychology, making meditation accessible to anyone seeking healing and clarity.

These voices remind us that meditation is not confined to tradition—it is a living practice that adapts to our lives.

A Historical Perspective: Meditation’s Roots and Journey West

Meditation is often associated with Eastern traditions like Buddhism, Hinduism, and Taoism, but it also has deep roots in Christianity. Early Christian mystics and monks practiced forms of contemplative prayer—silent reflection, repetition of scripture, and meditative chanting. The Desert Fathers and Mothers of the 3rd–4th centuries in Egypt retreated into solitude, practicing stillness and prayer as a way to connect with God.

Even Jesus himself modeled this contemplative practice: “But Jesus often withdrew to lonely places and prayed.” (Luke 5:16)

This simple act of retreat and silence reflects the essence of meditation—stepping away from the noise of the world to reconnect with spirit.

Over centuries, meditation evolved across cultures:

• Eastern traditions: Practices like Zen, Vipassana, and Yoga emphasized awareness, compassion, and liberation.

• Christian contemplative traditions: Centering prayer, lectio divina, and monastic silence cultivated inner stillness and union with the divine.

• Journey to the West: In the 20th century, teachers like Thich Nhat Hanh, the Dalai Lama, and Jack Kornfield brought Buddhist meditation to Europe and America. At the same time, Christian contemplative practices were rediscovered and reframed for modern seekers.

This history shows us that meditation is a universal language of awareness, expressed differently but pointing to the same truth.

Yoga as Meditation

From history, it’s easy to see how meditation flows into yoga. Yoga is not just physical exercise—it is a moving meditation. In the classical Eight Limbs of Yoga described by Patanjali, only one limb is about physical postures (asanas). The others—like pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation), and samadhi (union)—are all about cultivating awareness.

Different styles of yoga highlight this meditative quality in unique ways: Hatha, Vinyasa, Ashtanga, Yin, Restorative, Bhakti—and my personal favorite, Kundalini Yoga.

My Favorite: Kundalini Yoga

Kundalini Yoga is often called the “yoga of awareness.” It combines breathwork (pranayama), movement, chanting (mantra), and meditation to awaken energy within the body. What makes it so powerful is the way it helps move energy through the chakras, clearing blockages and creating a sense of vitality and spiritual connection.

For me, Kundalini Yoga has been a profound complement to meditation. It’s not just about stretching the body—it’s about awakening the spirit. When energy flows freely, clarity, intuition, and healing naturally follow.

A Word of Caution

Because Kundalini Yoga works directly with the body’s energy, it’s important to start slowly and gently. Even simple practices can create strong sensations. Approach it with respect, patience, and consistency rather than intensity.

A Couple of Kundalini Practices to Try

• Spinal Flex (Seated Cat-Cow)

• Breath of Fire

• Sat Kriya

(Tip: Even a few minutes of these practices can shift your energy. Always listen to your body and stop if you feel overwhelmed.)

Where to Find Kundalini Practices

If you’d like to explore these practices more deeply, you can find them through:

• Local studios: Many yoga centers offer Kundalini classes and workshops.

• Online platforms: Websites like Kundalini Yoga Teachers Association and streaming services such as YouTube host guided practices.

• Books and manuals: Titles like The Aquarian Teacher or Kundalini Yoga: The Flow of Eternal Power provide structured guidance.

• Apps: Meditation and yoga apps often include Kundalini sequences for beginners.

Reflection Prompt

After practicing one of these Kundalini techniques, pause for a moment of stillness. Close your eyes, place a hand on your heart, and ask yourself:

• How does my energy feel right now?

• Do I notice more lightness, warmth, or clarity?

• What shifted in my body or mind compared to before I began?

Martial Arts as Meditation

Since I have being training with experienced martial arts instructors, I have learned those traditions are also a meditative practice.  The repetition of movements, the discipline of breath, and the focus on presence all mirror the qualities of sitting meditation. In particular, practicing kata—structured sequences of movements in disciplines like Karate—becomes a meditation when paired with breath. Inhaling as you prepare and exhaling as you strike or transition turns kata into a rhythm of awareness, where each movement is guided by the breath and the mind becomes fully present.

Different kinds of martial arts embody this meditative quality in unique ways:

• Tai Chi

• Aikido

• Karate

• Kung Fu

• Jiu-Jitsu

Like yoga, martial arts remind us that meditation is not confined to stillness—it can be embodied in movement, discipline, and flow.

Creativity as Meditation

Meditation can also be expressed through creativity. When we create, we enter a flow state where time slows, the mind quiets, and awareness deepens. Creativity becomes a form of meditation when it is approached with presence, intention, and openness.

Here are some creative practices that promote peacefulness and connection:

• Journaling

• Painting or drawing

• Music

• Dance

• Poetry or storytelling

• Crafts

• Gardening

• Cooking

Reflection Prompt: Creativity in Flow

Choose one creative practice and give yourself 10 minutes to engage with it fully. As you create, notice:

• How does my breath move as I create?

• Do I feel more peaceful, connected, or expressive?

• What emotions or insights arise when I allow myself to create without judgment?

When you finish, pause in stillness and reflect: Did this creative act bring me closer to myself, to spirit, or to a sense of peace?