The goal of meditation is not to become someone else – but to be fully present in your own experience.
Regular practice calms the nervous system, increases the quality of attention, deepens breathing and the ability to internalize . Meditation has a beneficial effect on mental health, the ability to cope with stress, but also on creativity, empathy and relationships.

From a scientific perspective, meditation improves memory, sleep, emotional regulation, and brain neuroplasticity. From a traditional spiritual perspective, it is a gateway to inner silence, true freedom, and the integration of consciousness.

Meditation is not just a way to calm the mind. It is a practical, proven tool that changes the way we function – physically, emotionally and mentally. It helps us manage stress, release tension and regain peace, clarity and balance.

Stress and tension

Meditation activates the parasympathetic (calming nervous system), reduces levels of the stress hormone cortisol, and increases psychological resilience to everyday challenges.

Anxiety and internal tension

It supports internal stability, improves the perception of the body from the inside (interoception) and helps regulate the activity of the amygdala – the part of the brain responsible for fear and alarm reactions.

Chronic pain

Meditation changes the way the brain processes pain. Clinical studies show that regular meditation can reduce subjective pain perception by up to 40%, without medication.

Insomnia and fatigue

Meditation helps you fall asleep, reduces evening activation of the nervous system, and improves sleep quality and regeneration.

Emotional swings

Long-term practice increases emotional stability, develops the ability to self-regulate, and calms exaggerated or impulsive reactions.

Distraction and mental overload

It increases the ability to concentrate, stay alert, and distinguish between the important and the unimportant. It supports mental clarity and creativity.

Low self-esteem

It helps to reconnect with yourself, your body and your breath. It leads to healthy self-acceptance and greater inner security that is not dependent on external evaluation.

Tension in relationships

Regular meditation develops empathy, sensitivity, and the ability to not react automatically, but to act consciously, from a calmer place.

Confusion, loss of direction

Meditation helps us find our inner compass. It teaches us to listen, slow down, and make decisions from a place of calm, not chaos.

What does science say?

Harvard Medical School (Lazar et al.):
After 8 weeks of daily meditation, there is a measurable increase in gray matter density in areas associated with memory, learning, emotion, and interoception.

Johns Hopkins University (Goyal et al., 2014):
Meditation has comparable stress-reducing effects to antidepressants – without the side effects.

Davidson & Kabat-Zinn (University of Wisconsin–Madison):
Meditation promotes positive emotions, improves immune response, and reduces the activity of stress centers in the brain.

Meditation is a conscious practice aimed at quieting the mind, deepening attention, and developing inner insight .
Its goal is not to “not think” or suppress emotions – but to learn to deal with them consciously, to perceive their flow without clinging, without resistance.

In Sanskrit, meditation is called Dhyāna – a deep resting of attention on one point (breath, mantra, inner space or consciousness itself).
In the Buddhist tradition, we speak of smṛti (mindfulness) and vipaśyana (insight). In modern psychology, it is called mindfulness – the ability to be here and now.

Meditation can be based on breath, bodily sensations, the sound of a mantra, or silent contemplation. It is not a technique “for the chosen ones” – but a universal tool for human maturation.

What for is meditation suitable?

1. You feel long-term tension and need to calm down
2. You lose direction and are looking for an inner compass
3. You have a scattered mind and difficulty concentrating
4. You want to develop empathy, calmness and conscious presence

Although yoga is often associated with physical exercise today, its original form is much broader – and deeper.
In its traditional sense, yoga is a path of inner transformation that uses multiple tools: body, breath, attention, ethical principles, concentration… and meditation.

According to Patañjali, meditation (Dhyāna ) is the seventh of the 8 pillars of yoga . It is preceded by work with the body and breath, but culminates in inner stillness and unification of consciousness.

Meditation is not something “extra.”
It is the core of yoga as it has been practiced for thousands of years.

Real yoga begins where movement becomes quiet and attention turns inward.

More about what yoga is, how we understand it in our approach and why it goes beyond the mat:
https://en.paulus.yoga/vedas-yoga

Starting meditation doesn't require any special skills or dramatic life changes. All you need is a moment of quiet, a willingness to listen to yourself, and a simple but regular practice .

Meditation is not a performance. It is a return to oneself – to the breath, to silence, to a space that is not overwhelmed by thoughts. Even five minutes a day can have a profound impact if it becomes a conscious ritual.

Meditation is a skill – it grows with time, regularity and patience. If you don’t know how to start, it’s helpful to have an experienced guide, guided meditation or introductory course to help you understand the basics and avoid common misunderstandings.

There are many paths to meditation – varying by tradition, culture and psychological approach. Each type develops a certain quality of consciousness: mindfulness, calmness, compassion, insight, or the ability to stay in the present.

Meditation doesn't have to mean "sitting in silence" - it can be active, focused on breath, sound, movement or an internal image. The essence is a conscious relationship with what is right now .

The most common types of meditation include:

Breathing meditation (ānāpānasati)

The purest form of concentration. We follow the natural rhythm of inhalation and exhalation, which leads to calmness and anchoring in the present.

Mantra meditation (japa, dhyāna)

The repetition of a sacred sound or syllable (e.g. so ham , om , śrīm ) helps to quiet the mind and focus. Both Vedic and Tantric traditions consider mantra to be a gateway to higher consciousness.

Mindfulness (mindfulness, smṛti)

Observing the present moment without judgment. We observe thoughts, emotions, bodily sensations – and learn to be in touch with them, not captive to them.

Insight meditation (vipaśyanā)

Deepens the discriminating understanding of what is impermanent, unreliable, and not-self. Helps to expose the illusions of ego and free the mind.

Contemplation (svādhyāya, prajnā)

Meditation focused on questions of being, death, consciousness, divinity – e.g. in the form of inner questioning ( who am I? ). It leads to deep self-insight.

Meditation on inner space (ākāśa dhyāna)

Spatial meditation without a specific support. We leave the mind open, consciousness expands - without effort, without form, without boundaries.

Each type of meditation can have its place – depending on temperament, life situation and stage of inner maturation. It is not about “choosing the right technique”, but about creating a relationship with yourself through calm, regular practice.

Savasana is a simple yet often underappreciated practice of deep relaxation.
The body lies still on its back, but the mind remains alert and aware of the present moment. In this position, we learn to detach from performance, turn off effort, and just be – without the need to improve or solve anything.

It leads to the restoration of internal balance , calming the nervous system and releasing tension that accumulates not only in the muscles, but also in the mind and breath.

Savasana is also a gateway to deeper relaxation techniques such as yoga nidra or meditative rest. If you want to experience this type of relaxation in depth and learn to relax without guilt and tension, check out our course.

Meditation is not just a matter of the mind – its effects are manifested in the body, especially in the functioning of the autonomic nervous system . It helps to switch from stress mode (sympathetic) to regeneration, calm and integration mode (parasympathetic).

Modern research confirms what traditional systems have long recognized:
Meditation cultivates the nervous system to be more resilient, receptive, and stable. It helps release excess tension from the body and mind, integrate emotions, and restore internal rhythm.

We discuss the influence of yoga and meditation on the nervous system, hormonal system, lymphatic system, body organs, brain, and our entire body-mind-soul complex in The Integral Journey.

Yoga Nidra literally means "yogic sleep" - however, it is not sleep in the usual sense of the word, but a state between wakefulness and sleep , when the body rests, but consciousness remains awake.

You lie in shavasana, your body gradually relaxes, your breath slows down and your mind moves into finer levels of perception. A guided voice guides you into a deeper state of peace, through your body, breath, space and intention.

Yoga Nidra is a gentle yet transformative technique that anyone can master.
It can be used as a bedtime meditation, daily regeneration, trauma work, or a path to deeper consciousness .

Quality sleep doesn't start in bed - it starts with letting go of control, slowing down the mind, and releasing tension . Meditation is one of the most effective tools for rebalancing from day to night, from performance to rest, from head to body.

We often have trouble falling asleep at night because our bodies are still resting, but our minds are still racing. Meditation helps us activate the parasympathetic nervous system , slow our breathing, calm our brain, and create a safe inner space where sleep can come naturally.

A short meditation before bed – guided or silent – ​​helps you put the day away, slow down your mind, and fall asleep with a sense of inner peace .

Children are not born with the ability to process emotions, stress, or anxiety—they learn this capacity. Meditation can help them understand early on how to perceive their body, breath, emotions, and thoughts without confusion and overload.

Properly guided mindfulness practice in children develops the ability to concentrate, emotional regulation, more restful sleep and empathy . It doesn't have to be a long session - just a few minutes of quiet rest, breathing or imagination are enough.

Meditation for children is not about discipline, but about trusting that even in today's world they can find a quiet space within themselves. It is suitable from early school age, ideally in collaboration with a parent or guide who understands its depth and subtlety.

Meditation is not an improvisation or a random “quieting of the mind.” In traditional systems, it has always been imparted through personal guidance—step by step, according to a proven structure . Without this, the practice can be confused, ineffective, or even confusing.

Meditation is not something we make up – it is a conscious journey with clear steps, supported by the body, breath and mind .

Meditation is not just a tool for mental hygiene. In traditional systems, it has always been a path to the deepest knowledge – the knowledge of oneself as consciousness.

In the Vedic tradition, through meditation we turn to our inner light (ātman) , which is not influenced by thoughts, emotions or the body. In Buddhism, we develop the ability to see reality as it is - without attachment, without illusion . In Christian contemplation, we seek silence that is not empty, but present.

When the mind becomes still and the breath deepens, a space emerges that cannot be created – but can be known . That space is consciousness itself. Meditation is therefore more than a technique – it is a way of life turned inward . It does not reject the world, but teaches us to live in it more consciously, more peacefully and more truthfully.

Tantric meditation is not about overcoming the mind, but about releasing it into a natural state of awareness. It does not seek to stop thoughts, but to subtly recognize the one who perceives them. It is based on the understanding that everything - even thought, body, breath or sound - can be a gateway to knowledge if experienced consciously .

In Tantra , meditation is connected to every moment of life. One does not just sit in silence – one meditates with one’s gaze, touch, walking, breathing and in relationship . It is not about escaping from the world, but about the ability to be fully present in it. Tantric schools such as Trika or Śrī Vidyā understand meditation as recognizing the unity of Śiva (consciousness) and Śakti (energy) within every experience.

Tantra teaches that meditation is not a separate technique – it is a quality of being present in what is . It does not begin with striving, but with the cessation of resistance. It does not lead to escape, but to truth.

1. What is meditation and how does it work?

Meditation is a conscious practice of observing our mind, breath, or body—without judgment or need to change anything. It works by helping to calm the nervous system, increase our ability to be present, and develop inner balance.

2. How do I start meditating if I'm a complete beginner?

Start with a simple practice – preferably sitting or lying down, in a quiet environment. Watch your breath, feel your body, let your thoughts flow. Ideally with the help of a guided meditation or an experienced teacher.

3. Do I have to completely “turn off my mind” when meditating?

No. The goal is not to “turn off the mind,” but to learn to observe it—peacefully, without resistance. Thoughts come and go. The important thing is not to cling to them or get carried away by them.

4. Does meditation help with stress and anxiety?

Yes. Meditation activates the parasympathetic nervous system, reduces stress hormones, and promotes deeper breathing. With regular practice, it can reduce symptoms of anxiety and chronic tension.

5. How often and for how long should I meditate?

To start, 5-10 minutes a day is enough. Regularity is important - even a short meditation has long-term effects if it becomes part of your daily rhythm. After just 3 months of 10 minutes of meditation a day, there are measurable changes in brain structures.

6. Is it better to meditate sitting or lying down?

Both have their place. Sitting is good for alert concentration, lying down (e.g. in shavasana or yoga nidra) for deeper relaxation. To begin with, it is important that the position is comfortable and sustainable for you.

7. What should I do if something distracts me during meditation?

Distractions are common – thoughts, bodily sensations, sounds. Don’t try to suppress them, but notice them and gently return to your breath or chosen object of attention.

8. Can I meditate without religious belief?

Yes. Meditation is accessible to everyone – regardless of faith. It can be spiritual, therapeutic or purely practical. No belief is required, just a willingness to be present.

9. Is there a free meditation I can try?

Yes. We offer a free introductory online course with guided HAMSA meditation and also Yoga Nidra, which is available immediately and without obligation: FREE: Yoga is not (only) asana

10. How do I know if I am meditating “correctly”?

Correctness in meditation is not about the result, but about the attitude. If you are present, open, and willing to perceive what is happening, you are on the right path. Less important is stillness - more important is conscious perception.

“Ultimately, there can be no complete healing until we have restored our original trust in life.” ~ Georg Feuerstein