Mandala Meditation
Four stages move energy from full-body activity toward the navel and third-eye area, and finally into complete stillness.
For your first session, watch the video to understand the movements and stages. For the actual meditation, play the practice audio, put the phone aside, and follow the full process. Download the audio first if you want to practice offline.
Practice style
Read in order: first understand the instruction for this stage, then look at the matching movement image. During the actual meditation, you can play the practice audio below.
Stage 1: 15 minutes
Run in place with eyes open, gradually increasing speed and lifting the knees as high as comfortably possible.
Stage 2: 15 minutes
Sit with eyes closed and mouth relaxed, gently making circular movements from the waist.
Stage 3: 15 minutes
Lie on your back with eyes open and head still, rotating the eyes quickly clockwise.
Stage 4: 15 minutes
Close the eyes and remain completely still.
The method is only an entrance. Whether it uses breath, dance, sound, darkness, sitting, or relationship, what matters most is gradually seeing what is happening rather than only chasing an experience.
Put comfort and safety first. Stop if you experience significant dizziness, pain, difficulty breathing, or loss of balance. Intense breathing, whirling, or breath-retention practices are not suitable for everyone.
Begin Meditation · Practice Audio
Use this audio for the actual meditation. You can play it here or download it to your phone for offline practice.
First Session · Video Guide
Use the video mainly to understand the movements, stages, and posture. Once you understand them, use the practice audio for the meditation so you do not need to keep looking at the screen.