meditation 101

Updated: May 5, 2019

Meditation for me, has always been a funny thing. I find it SUPER hard to quiet my mind so have always used that excuse as to not meditate.

We all know what happens when we don’t meditate. We lose our centred-ness, our groundedness. We lose what little sanity we get in our lives.

There are (arguably) 3 types of meditation:



The one where you think of nothing

I find that the guided and TM meditations work for me best, although I have been known to tap into my nothingness quite well on occasion (yay go me).

I’m going to talk about these three in a bit more detail and offer some suggestions, although straight off the bat I want to recommend the following:

Insight Timer

I really like Insight Timer because it is almost a crowd-sourcing and people can kind of ‘get famous’ on Insight Timer. I know a couple of people that have had their 15 minutes on Insight Timer, and you know what? Good for them!

I don’t have the paid version although I am considering it because I use it so much. There are so many options with regards to meditations, particularly the guided ones, and they have fun sound options too like Tibetan Singing Bowls and sleeping music.


Calm is widely hailed as one of the best meditation apps out there. Now, when I did the free trial a while ago, I felt like I wasn’t able to do it justice because of what I was going through at the time. Seriously so many people in my life use Calm! They love it so much. It’s got a lot of content too and they even read stories to you as a way to fall asleep.


Buddhify is how I first got into meditation. I think the tagline used to read “modern mindfulness for people on the go” or something like that. They have moved to a subscription model now, although I snagged it when it was still just a one-time payment in the Apple Store. I love it because you can pick the kind of mood you’re in, and you can choose from different meditations by length or by the title of theirs. I think one of my fave ones is called RAIN under the category “Feeling Anxioius”. It was so profound, in fact, that’s actually become part of my philosophy.

I’m currently doing the 120 day Kirtan Kriya challenge, and I use Spotify and Youtube to find my videos that I follow the chanting section for. Other people swear by Tony Robbins’ 15 minute priming session that you can download free from his website.

As you can see already, even with apps alone, there are so many different types of meditations it really is about what works best for you.

Guided Meditation

I find guided meditations the best, particularly for when you are starting out. It’s so easy to just click on something and follow them when they talk. It’s nice to feel like you’re ‘doing it right’ when you do guided meditation.

For beginners especially, this is a great way to get into your heartspace and out of your mind. Be mindful of the types of meditations that you use. Find what works for you. Do a different one each day of the week if you want to. This really is about what works well for you.

Master Stephen Co, a renowned Pranic Healer does really great guided meditations on his Facebook Page and you can also find them on his website. I really love them because they’re quite simple and he does different ones. But he also has a real method behind what he does, which is really great to observe, even more so for more well-versed meditators.

Use one of the apps above to do your guided meditation, and let me know how you get on!

Best ones:

App: Buddhify, Insight Timer

Youtube/Online: Master Co


TM, or Transcendental Meditation has many benefits. It helps clear the mind and it is steeped in tradition and power. These words are not to be taken lightly.

What the heck is TM? It’s when you repeat a mantra over and over again. People have claimed to reach enlightenment with TM, and I have to say there is something to be said about repeating the same words over and over again.

The key with TM is to be really intentional around your meditating. You have to either be shifting energy, channeling energy, or sending love & light to the world. Master Co does some awesome ones sending love and light to the world.

TM is best when you really connect with the words, so you either learn them from someone like a teacher or a master in a lesson or even online. I don’t know why but I always associate TM with more master practitioners. I mean, it’s totally not true but that’s how I see it. I don’t believe that you’d know to look up “Om Mane Padme Om” on Youtube to find a TM, you know? This requires a little bit more depth and knowledge, and for beginners, it’s understandable you find it overwhelming. I still do sometimes when I look at the amount of teachers and masters out there!

TM can be done really easily because you don’t need any tools, your phone, or any music or anything. You should already know the words.


App: You shouldn’t need one! But I’m pretty sure Calm does them.

Youtube/Online: Master Co

The one where you think of nothing

LOL so full on confession- I wrote this post on the plane and I couldn’t look up what this meditation was called, and so I wrote “the one where you think of nothing” and now that I’m about to publish it I actually really like it so I’m going to stick with it. I clearly still have a lot to learn and remember about meditation. Don’t even worry about where you are at! There’s always more space and more room for growth.

So, yes. The one where you think of nothing. That one is the hardest of all. I saw Master Co at an event once and he explained it beautifully: “You know when you’re counting 1-10? It doesn’t even matter how fast or how slow you’re counting: Focus on the space between the numbers”. I still remember this so well and use this regularly in my own practice when I need to focus on nothing.

Brendan Burchard also has a great semi-guided meditation on this where he asks you to repeat silently “Release, Release, Release”. I’m pretty sure he also says to focus on the space in between but I feel like it could also be transference on my part from my obsession with Master Co. Link here


App: You shouldn’t need one!

Youtube/Online: Brendan Burchard

Kirtan Kriya

Now I know that I told you there are just 3 types of meditation, but under the three types run hundreds of branches of types of meditation. Even within the tradition of Yoga there are so many types!

On my recent spiritual retreat we started doing the Kirtan Kriya meditation. The reason for doing Kirtan Kriya is to focus your mind, sharpen your memory skills (touching your fingers at every sound helps relay some kind of synapses that helps with this). It also helps with your manifesting ability and ultimately helps you towards your future goals.

There are several parts to the Kirtan Kriya:

1. Opening Chant

2. Beginning Chant

3. Satanama Chant (You touch your thumb to each finger with each syllable)

4. Closing

If ya’ll are interested I’ll put a video together of my morning meditation and you can hear my terrible singing!

I’m well on my way to 120 days and I feel grounded. With all the moves that I’ve been making over the last few months, it’s actually great to experience a sense of must and stability in the madness. It’s a moment of calm and still in my otherwise busy mind that I wouldn’t know how else to quiet.


This ancient Hawaiian practice is one that often goes unnoticed or forgotten. While not strictly meditation, it’s definitely a form of mindfulness that many of us could use in our life. When people learn about it they go “oh wow yes that’s great”, but then never do anything about it. I know I’m guilty of it. I go in and out of my Ho’oponopono phases, I’ll be the first to tell you that. People forget how sometimes the most simple thing can also be the most powerful.

What is Ho’oponopono? It is repeating the following:

I forgive you

I’m sorry

I love you

Thank you

When I’m freaking out at someone or something (ex boyfriends, Mom, clients that are pissing me off), and I can literally feel my emotions in my physical body, I immediately start using this mantra.

According to multiple studies, the practice of Ho’oponopono really works. In prisons, in psychiatric hospitals… when you focus on one person for two hours, and just repeat this over and over, the energetic field changes. It’s like flipping a switch. Most of the convicts, and even psychiatric patients, significantly stopped relapsing.

It’s not easy, trust me. But as with pretty much everything- as soon as you consciously start making an effort, the energy shifts there too. I’ve seen a marked difference in my life since I started practicing it.

Do this on top of everything else that you decide to do. Do this on top of your daily meditation, your mindfulness, your stillness. Do this on top of your Release meditation. Watch how it transforms your brain. Instead of constantly going towards the negative, you will slowly start shifting towards the positive. You will slowly start realizing that there is actually more to your life than anger, and you stop letting anger control your actions. That right there, is powerful stuff.

Thanks so much for taking the time to read this post and I really hope you got something out of it. Whether it’s comfort knowing that there is not just ‘one right way’ to do things, or more understanding of what the different meditations, or even if it’s where to begin on all the options available to you!

Please let us know how you get on with your experiences with meditation, and feel free to ask any questions. If I don’t know the answer I will be straight up with you and direct you in a certain way to help you on your way to finding it.

Very keen to hear how you meditate, and even what your views are!

Sending you the power of connection and joy,


The OG BeingDutchanese