Methods from the great teachers.
Practices handed down by Zen masters, Indian sages and living traditions. Each one explained in plain words, with where it comes from, how to do it, and a guided session to try it now.
The Soft Butter Method
An 18th-century Zen visualization: warm, soft butter melting slowly down through the body, carrying tension away.
Hakuin Ekaku, Japanese Zen, 18th century · 10 minutes
Humming Breath
A gentle breathing practice: breathe in, then hum softly on a long breath out, and feel the vibration settle the mind.
Indian yoga tradition, at least 15th century · 5 minutes
Self-Inquiry: Who Am I?
Ramana Maharshi's practice of turning attention back to its source by asking, quietly and patiently, "Who am I?"
Ramana Maharshi, India, 20th century · 10 minutes
Shaking Meditation
An active practice for restless days: shake the whole body loose, then stand in stillness and notice what remains.
Found in many traditions, from qigong to Osho's active meditations · 15 minutes