Meditation

How to listen to my podcast

My two podcast "Natural Meditation podcast" and "Reines Gewahrsein" are available on many podcast apps, like iTunes, Stitcher, Tuneln Radio, Apple podcast, and others. I prefer Pocket Casts, a podcast app available on iOS and Android. You can listen to "Natural Meditation podcast" directly on Soundcloud. It is possible to download the episodes from the website. They have a nice app [...] »

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Thirty-Seconds Meditation

This thirty-seconds meditation has two components: a breathing part and a thinking part. The basis is using your deep breath as a container for a specific thought. First, you practice deep breathing until you can produce a breath that lasts about five seconds on the inhale and slightly longer on the exhale. Learning to do this will take you only [...] »

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Pointing-out Instructions

Here are some powerful pointing-out instructions of different teachers. This is all you need to wake up.         [...] »

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Transforming Suffering through Tonglen

The tonglen (tib. giving and taking) practice is a method for connecting with suffering - ours and that which is all around us - everywhere we go. It is a method for overcoming the fear of suffering and for dissolving the tightness of our heart. Primarily it is a method for awakening the compassion that is inherent in all of [...] »

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Smile at Fear – Video Course

This course is essential watching for anyone who feels just too buffeted and anxious – by the endless stresses of modern life. Through different meditations – from the Tibetan Buddhist tradition and by mindful practice Stephan Pende gives us a ‘toolkit’ for how to reset our internal thermostat which, through daily practice, will help us to develop greater inner [...] »

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Download my free Meditation App

With this simple app, you have access to all the guided meditations and teachings of the former Buddhist monk and psychologist  Stephan Pende. Click here to see the app [...] »

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Mindfulness is a process of relationship

We crossed paths by the elevator on platform 2. And in 2  minutes he taught us a lesson in embodied mindfulness and how to relate to the world whole heartedly. Stephan and I were fresh out of the forest, with our bikes, and I was well into a gloomy speech about the smell of pee and the horrors of the [...] »

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The joy of retreat

I especially enjoy the silence. For some people, it’s difficult to get used to. But I have never met anyone who kept suffering from the silence. Most come to appreciate not having to do the social positioning. My name, my job, my background, how much I make a month and social networking.  As much as the sociable part of [...] »

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Natural Mindfulness Bells

Holger is my Natural Mindfulness Bell. He is also my neighbor. A short, blond, blue eyed and very loud person. Every morning somewhere between 7.00 and 9.00 he slams the door to his flat open and enters the world. Instead of seeing him as a disturbance I stop whatever I am doing and focus my awareness on him. Sometimes [...] »

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Quotes for your Meditation

Here you find some quotes which can inspire you in your meditation practice. Go slowly through them and reflect. What feelings, thoughts and images come up? Is there any quote which speaks to you and which you want to take with you into your day? You can also download the picture and put it onto your device as a reminder.   [gallery [...] »

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