Kindness and Compassion

How to use Kindness in your Life

All over Asia within the Theravada Buddhist temples Loving kindness, compassion, and equanimity are practiced as foundations towards enlightenment. These foundations aren’t just practiced for the benefit of others, Loving Kindness, Compassion and Equanimity are practiced within the minds of every Monks inner speech. Every Monk trains his inner speech to be more compassionate and loving towards themselves, forgiving their faults and imperfections.

This is a practice that we can all take great benefit from. Kindness is scientifically proven to make us feel uplifted and inspired. Kindness also produces oxytocin and nitric oxide two substances that have a positive effect on reducing the free radicals in our blood as well as sort of cleaning our arteries and reducing blood pressure.

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Kindness however isn’t just about the grand gestures to others or giving large sums of money to a charity. kindness is all about the little things in life. And it’s those little acts of kindness towards ourselves that I want you to focus on today.

Kindness towards ourselves is sometimes overlooked, and we can become our own worst critic. Kindness towards ourselves is one of the most important lessons to learn throughout your entire life, without patience and kindness towards yourself and your mistakes your progression will be slow. I want you to praise yourself for achieving your goals, I want you to congratulate yourself when you have done something good. And above all I want you to be kind towards your faults.

Instead of punishing yourself for making mistakes, acknowledge those mistake and move on, don’t punish yourself for doing it, just acknowledge and move forward, you will progress much fast this way and feel optimism and positivity stay with you for much longer and longer periods.

If you think this is a little silly, just remember this. If I were to ask you to do a complicated task you had never tried before, and kept shouting abuse at you like a sergeant major, at everything you kept doing wrong, how would you feel? Now what about if I praised your achievements as you were doing this complicated task and congratulated you as you progressed, how would you then feel? Which one of these ways of doing this would you complete the task feeling better about yourself?

If you are having trouble practicing kindness towards yourself, then we have a lovely Buddhist meditation called Metta or loving kindness meditation you can practice. Going over some of the exercises found on this website will also help kindness gradually become part of your everyday life.

Loving kindness or Metta Brhavana meditation

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There are a few methods and ways to practice loving kindness, the method I describe below I find works wonderfully for me. It is one of visualisation, as a former Buddhist monk in Northern Thailand and after many years of meditation practice and guidance I find this is the most suitable way for my western mind. This method however is just one of the three ways to practice which will achieve loving kindness in the heart.

Reflecting and auditory are the other two methods used to create the feeling of loving kindness. Reflect on the positive qualities of yourself or a loved one will ensure loving kindness to flourish with in the heart. Using a mantra is the auditory approach and an example could be as simple as repeating the words “loving kindness”

However I’m going to describe below the method of visualisation.

The First thing we need to do is find the love from within ourselves. Now I understand that may sound a little scary to some. Visualisation is a great way to achieve love inside, we all have something we love, something that will bring that feeling back when you start to think deeply enough about it. For me this is my adopted stray dog Marley and the crazy fun things he gets up to.

If your still finding difficulty thinking of something that your really love this much, then go and do the finding The seven wonders in your life exercise.

Let’s begin

First of all find a comfortable place, somewhere you won’t be disturbed. Now sitting in a comfortable position with a straight spine, gently relax your shoulder and neck muscles and slowly close your eyes. Take a few long deep breaths and feel yourself gently relaxing. Let’s start by calmly watch your breathing, don’t disturb your breathing, just let it be natural. Breathing in, be aware your breathing, breathing out, be aware your breathing out. Count one.

Now bring your object of love to the forefront of your mind and begin to feel the love you have for this object. So for myself I bring Marley moo to the forefront of my mind and think of the funny antics he does. Now really start to explore that feeling, the feeling of love you have for your object in your minds eye. Don’t worry if you feel a little resistance at first, be kind to yourself and be patient. Try to find where the feeling is coming from, do you notice how the feeling grows the more you explore it. Again don’t panic if you feel resistance to this, it is all ok, it just means a little more patience and kindness towards yourself is needed.

Now feel that love start to consume you, feel it’s warmth, is your smile hurting you cheeks yet. If you are having trouble visualising, please still use loving kindness with yourself, this is not going to be easy for some. Tell yourself it’s ok we can have another go later, always be patient and kind towards yourself and even that is practicing loving kindness.

You may wish to stay here meditating on the love you have found inside yourself, and that’s perfectly ok, however if you want to send that love out to others, continue to practice as described below.

Once we have the feeling of love flowing within ourselves, it’s time to send out our love to others. We now use a mantra with our loving kindness, to truly send out our positive vibration to the chosen person. First we start with ourselves. Repeat this ten times to yourself, or out loud that’s entirely up to you.

May I be happy

May I be free from metal suffering and distress

May I be free of physical pain and suffering

May I be peaceful and at ease

Now we are going to give that love from our heart, that loving kindness to someone other than ourselves. The Four Types of Persons to develop loving-kindness towards are

a respected, beloved person – such as a spiritual teacher;
a dearly beloved – which could be a close family member or friend;
a neutral person – somebody you know, but have no special feelings towards, e.g.: a person who serves you in a shop;
a hostile person – someone you are currently having difficulty with.

Starting with yourself, then systematically sending loving-kindness from person to person in the above order will have the effect of breaking down the barriers between the four types of people and yourself. This will have the effect of breaking down the divisions within your own mind, the source of much of the conflict we experience

May (insert name) be happy

May (insert name) be free from suffering and distress

May (insert name) be free of physical pain and suffering

May (insert name) be peaceful and at ease

If you find your mind wanders or you notice your loving kindness looses it ferocity, at this point always be kind and patient with yourself, slowly return to the original object of focus, take a few deep breaths and start again. once you have established the feeling again in your heart, continue with the mantra.

Kind regards

Dhamma Tāpasā*

*Dhamma Tāpasā is a trained former Buddhist Monk and the spiritual name given to Andrew Hallas. An inspirational positive life coach & teacher of mindfulness and meditation techniques through the art of storytelling. Dhamma Tāpasā is able to capture our imaginations whilst teaching us valuable moral principles and deepening our understanding of the human consciousness and the everyday problems we face.

Some of our most compelling stories


What is your superpower?

I want to talk to you today about your super power!

You have an incredible super power hidden inside of you and today we are going to discover, find and then unleash that hidden power to change your life in almost every aspect you can think of.

Struggling to find your real purpose in life?

I’ve been there and know only too well your pain. This super power can change all that and so much more

Do you have money worries?, relationship problems?, are you feeling fed up?, depressed?

This secret power hidden within you could change all this

So what is this secret superpower of yours?

Hidden inside us all is an incredible force of nature, a force so powerful that if left unchecked can lead you to ruin. On the other hand if we harness and use this force of nature to our advantage, anything is yours for the taking. And this force of nature is your mind.

Everyone of you has a mind of your own and that mind can either break you or make you. Your mind is not the superpower I want to talk to you about today but deep within her there’s your true hidden secret superpower waiting to be discovered

To explain to you this hidden superpower I need to back up a little, and talk to you about control. More precisely the control you have in your life.

No control

First we are going to look at all those amazing things that are completely out of your control. Things like the weather, the seasons of the year, the rising of the sun and the passing of time. All these events and things, as I’m sure you agree, are all completely out of your control. Interestingly however a lot of us get very upset at bad weather or the fact we are getting older, loosing our hair or youthful looks.

Other things that our out of our control but sometimes we dearly wish we could change are our families, where we come from and our cultural heritage. We may make an effort to move away from where we were born and grew up but the truth of the matter is where we come from, our cultural heritage and our history is all part of who we are and just like our families are out of our control.

Partial control

Now let’s look at some of the things and events in your life that you have partial control over. With Partial control we are speaking about all those things we neither have complete control over and it’s neither out of our control. The best examples are relationships with others. Everywhere we interact with others, be it marriage, friends or family we neither have complete control over others and it’s neither out of our control. Every relationship is only there because it requires more than one person.

Other things we only have partial control over are the economy and politics. You may argue with me and a lot of us try and put these events under the no control category, the truth of the matter is both the economy and politics are people based systems and as such we do actually have partial control. We can choose to not participate but in both politics and economics we can’t truly pull away. As humans we need to eat, sleep and socialise, both systems support this perfectly. It’s developed naturally over thousands of years by our very own input. And the role we play in called influence.

What’s interesting is a lot of us decide that the things and events we only have partial control over we assume we have full control over. With relationships as the perfect example, how many of you have said “I will make this relationship work this time” “I will make him love me” we put tremendous pressure on ourselves to make it work. What happens when it doesn’t? Whose to blame? We are setting ourselves up for disappointment.

Full Control

This last aspect covers everything we are in control of and have control over. Having this full control can be frightening for some it seems a lot of us want to give away that control away all too quickly. Sometimes it just seems too much like hard work to take responsibility for and we give our control away.

What do we have control over, we have the power and control over everything to do with ourselves. We have the power to choose our actions, our own behavioural patterns and our attitudes. The full control we have is inside of us, we can only control our thinking, our emotions and our attitudes to any given situation and nothing more. If you really think about this for a moment, you will also see you only have total power and total control over yourself.

You may argue with me and tell me your mum makes you completely crazy or your brother deliberately pulls your strings. And yes this maybe the case on the outside. However it is never your mum that makes you crazy it is always you who allows your mum to make you crazy. It is never your brother who pulls your strings it is you who allows the strings to be pulled. And this is why it can sometimes be hard to take responsibility for our thoughts, actions and attitudes, and can be so easy to give your power away.

You may see a pattern emerging here, Everything we have no power over is External to us. And everything we have power over is Internal to us.

And this is your secret superpower

You, yes you hold the very keys right there inside your mind. Are you going to let your mind ruin you or do you want to take back control.

You have the total power and total control of your attitude to any given situation. This is incredibly empowering to understand. From now on if someone says something you dislike, you have to power to choose your next move. Do you take up negativity or choose the positive optimistic road, the choice is entirely yours.

Come on now let’s unleash your true superpower!

I want you to now go through your problems one by one and ask yourself, am I in control? Is it out of my control? Or am I partial in control?. I want you to own up to your responsibility and take charge. If it’s out of your control, so what, there’s absolutely nothing you can do about it, and complaining, moaning and winning about it isn’t going to make a blind bit of difference. So keep your superpower, don’t give it away to something out of your control.

Your superpower is in knowing you have control of only your attitudes towards every given situation. Understanding this can have the impact your looking for in your life. Why give your superpower away cheaply and easily. This is your secret weapon against society, the system and everybody in it. You hold the very keys your very own superpower to staying positive, happy and peaceful.

Don’t ever give it away so cheaply

So the coffee clerk was rude, so what, they are out of your control, but you know the secret now, you know your attitude is in your control so, smile and move on, don’t allow your superpower to be taken by something out of your control.

Someone cut you up driving to work, so what, laugh and smile to yourself, because you know the secret superpower now. Don’t allow something out of your control to take it.

Your husband forgot your anniversary, so what, smile and laugh, because you know the secret superpower you have inside. You can only control your attitude towards any given situation.

If something is within your control, I want you to harness your superpower and take responsibility. Can you do anything to change the situation? If the answers yes do everything in your power to correct this, if you honesty give 100% and do the best you possible can do, yet it still isn’t good enough, you couldn’t do any more or any better and this naturally brings peace of mind.

Let’s start using our superpower right now, let’s choose positivity.

Kind regards

Dhamma Tāpasā*

*Dhamma Tāpasā is a trained former Buddhist Monk and the spiritual name given to Andrew Hallas. An inspirational teacher of mindfulness and meditation techniques through the art of storytelling. Dhamma Tāpasā is able to capture our imaginations whilst teaching us valuable moral principles and deepening our understanding of the human consciousness and the everyday problems we face.

Some of Our Most Compelling All-Original Buddhist Moral Stories

A Personal message for Kelsey in South Africa.

Hello Kelsey

I’m so sorry but the email address you sent with you message doesn’t work.

I only wish to serve and help others like yourself, and would love to have a chance to reply to your email. It would a delight if you could get back in contact.

My personal email is

Really hope to hear from you soon

Wishing you much happiness and positivity for the week to come.

Kind regards

Dhamma Tāpasā

How come we all suffer in some form or other in life? A former Buddhist monks explains.

Why do we Suffer?

All of our life’s problems or suffering comes about through our attachment. Our attachment to the positive but we also the attachment to the negative in our lives.

Buddhism explains it like this

We experience the world around us through our 5 senses, sound, taste, touch, sight and hearing. These are then identified in our 6th sense, that of our concioisness, and we only experience things in three ways. Everything has either a negative reaction within us, a positive reaction within us or has no reaction whatsoever neutral.

We attach our thinking to both the negative and positive. Which creates thoughts and then we attach to those thoughts and then attached to those thoughts and so on, and so on, leading us on a right merry little dance.

Let’s take the smell of shit as an example. (Hoping the word Shit has bought back your focus) 😂

So when we smell shit for example, the smell is just a smell experienced with the nose, the nose does not know it is smelling shit, that is the process of the consciousness to identify, to label that which comes in through the 5 senses. Our consciousness through its experiences with life attaches itself to either the negative or positive. In this case negative, almost everyone’s instant reaction is to screw up your face in disgust and to pull away from smelling such a monstrosity.

However it is not the smell that disturbs you but your mind that disturbs the smell. The smell is just a smell, the nose does not know it is smelling shit, it is the mind that identifies what it is smelling and experiences it either negatively, positively or natural. (Based on previous experiences) It is our attachment, in this case to the negative, which gives rise to a reaction, screwing your face up (I don’t like that smell) which then produces another reaction, pulling away, then another, exclaiming that it stinks, and so on and so forth. Which is why this process is sometimes referred too as if it’s like ripples across a lake, ever decreasing circles.

To see this merry little dance we practice meditation, we become security guards if you like, at our very own front door to our senses, watching as one sense impressions comes and goes, another comes and goes. We see the attachment and the further ripples this creates,

This slowly leads to a realisation that everything is impermanent, every breath we take, thought we have, sense impression that entertains, all come and go, come and go. We see as clear as daylight it’s this clinging or attachment to something that is continuously moving, impermanent and always changing that causes us to suffer unnecessarily and sometimes immensely. We learn to let go so very naturally.

Peace naturally fills the mind because it’s not always running this way or that, it settles, it’s still, we then experience the world through a state of pure bliss and peace. This is sometimes referred to as being like a still lake, reflecting the brilliance of the sun or moon because we are causing no more ripples across its surface.

Kind regards

Dhamma Tāpasā*

Learn more about this ancient art form called Mediation & Mindfulness

*Dhamma Tāpasā is a trained former Buddhist Monk and the spiritual name given to Andrew Hallas. An inspirational teacher of mindfulness and meditation techniques through the art of storytelling. Dhamma Tāpasā is able to capture our imaginations whilst teaching us valuable moral principles and deepening our understanding of the human consciousness and the everyday problems we face.

Some of Our Most Compelling All-Original Buddhist Moral Stories


Getting Caught up in Fear, a personal story.

Fear can be a crippling emotion to experience, it can cause panic, anxiety, and stress that causes us much suffering in our lives.

My own personal experiences with dealing with fear, and how I have moved forward learning the necessary skills to live a happier life, may also help you.

I would love to share these skills and understanding I’ve gained with you today.

First let me explain my first hand experiences dealing with that onrushing, seemingly uncontrollable fear that can have crippling effects on us.

My first story comes from what seems like a long time ago now, a time when I lived in South Africa. This was during the now historical time of Nelson Mandela’s first and second run as president, the great man had just been released from prison.

It was a troubled time and no one knew what would happen next, Zimbabwe had seen a change in ruling power and an explosion of revenge killings had arose.

To make matters harder for the people of South Africa it also had at this time a 50% unemployment rate with no government help. Crime was high and rife, Jo’berg was considered the 3rd most dangerous city in the entire world. The first two on the list both had wars going on.

Everyone lived behind bars. Every house had these big security windows and gates made out of think metal to stop intruders. I grew up in safe and secure England and I remember my first impression of living like this as feeling like I was living in my own paid for prison. Strangely you quickly get used to it.

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It was a worrying time indeed

My house was broken into twice in my 7 odd years living in this wonderful country both times with us inside the house.

The first time this happened, fear crippled me.

At about 3am whilst fast asleep the sound of a broken window awakens me. I’m instantly alert, lying in the darkness and trying to figure out, did I really hear what I thought?

Then that unmistakable sound of crunching glass underfoot.

Fear propelled me out of bed, I leapt for the light switch and turned it on. It was as I did this that fear turned to panic and held me tight, I couldn’t move, I was standing there in a pair of boxer shorts illuminated by the light I had just turned on. what had I just done? Why had I turned the light on to reveal my position? Now I’m going to be shot! I froze unable to decide which way to turn.

Fear had turned to shear panic and that panic held me firm, frozen.

Luckily my presence and noise in getting up to turn the light on was enough to instal fear inside the intruders who also panicked and fled the scene. I still feel I’m so lucky to this day. I honestly thought I was going to be shot.

The whole incident left its mark on my mind and I had now seen how fear can have considerable power if we let it cripple our thinking.

My second story comes from the same time in my life. Again living in South Africa where I used to surf. Now me being me I never do anything by half, and I used to surf big big waves, sometimes faces the size of a second story house.

On just another normal day, I was meeting a group of surfer friends at the beach carpark to go for a fun filled surf session with mates. We arrived at the beach to find huge waves almost instantly closing out the entire bay. Not really good for surfing.

A close out is when the wave crashes all in one go along the entire line. To surf you need something to crash it’s white water and peel one way or the other. A close out isn’t a good day to be surfing. And these waves where at least 20ft or 3 times over head.

We all stood in the carpark in admiration at the shear size and power, the sound was like thunder. A friend of ours comes out of the sea and walks up to the car park carrying his broken surfboard. There’s NO surf today. He throws his board to the ground swearing as he did, grabs another board from the top of his car, turns and heads back out to sea.

That was all I needed. I grab my board, suited up and paddled out to meet him. Lying flat on a surf board as a 20ft wave comes at you is mind blowing, and if you live in a two story house, lye down flat on the grass and look up, that is roughly what it looks like. A giant slab of moving water the size of a house. I was able, capable and could surf. I felt good. I wasn’t frightened or scared, just excited to be part of this energy.

What came next taught me the most valuable lesson I’ve ever experienced with fear.

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I dropped down the face of some monster wave, bottomed turned and tried to slot under the lip that had thrown itself over the top. I missed and got thumped by 10ton of water, I relaxed and waited, being tumbled this way and that, that’s all normal, it’s like going through a washing machine, but you learn when to swim for the surface and when to relax.

Finally the turbulence subsided and so I swam to the surface, pulled my lease cord to find a snapped board. The next wave was coming!

I took a massive breath and dived down as far as I could. The turbulence again subsided and I swam to the surface. My lease cord had ripped from my leg, and when looking at my position i had drifted towards the rocks. But no time to think!

another wave came, then another and then another.

With each wave I casually and confidently dove as deep as I could holding onto kelp to try not get pulled further into the rocks. Every time I came for breath I could see I was slowly getting closer to the rocks. Every time I came up to take a breath more and more people were also gathering along those rocks.

Amazingly at this point I’m still feeling ok. In my mind I’m still confident, I was a strong strong swimmer back then, and could hold my breath on land for almost 4 minutes.

The next thing that happened changed all that!

As I came up for another breath a man with hands on top of his head leapt two or three rocks towards me with panic written all over him, his face told me I was a dead man!

Fear came flooding in, so intensely, and so quickly it became all consuming. There was nothing I wanted more than to live!

I didn’t want to die, I wanted to live, the panic that fear manifested into found me swimming directly at the big waves, I had no logical thinking left, I was on auto pilot. I wasted what little energy I had left very quickly.

I never thought of my family or past events, I was in the moment fighting for my very life. And I was loosing. The panic was using my now very little energy twice as fast and I couldn’t hold my breath for as long as required. It was coming to a crunch point!

I was going to die! Right here, right now!

Then Everything Inside of me calmed for only a few moments, but those few moments I can still clearly remember, everything in life felt so perfectly perfect, that mere words can’t justify its perfectness. I watched as a big wave pitched higher and higher in front of me.

This was my wave!

I was completely calm and had perfect presence of mind. I instantly knew everything was just the way it was always going to and always will be. My whole life had led to this one moment, every decision I had made always led me here to this one wave that was coming, this wave was my my wave, my destiny.

I choose to drown rather than be smashed onto the rocks and took my last deep breath!

Don’t panic, obviously I survived or I couldn’t write this.

I was pulled out by the sea rescue who had been all around me yet I hadn’t noticed. A helicopter had even been dispatched and two jet skies were all around me, yet I hadn’t been aware. I was checked out and fussed over for a bit, then sort of left to my own devises. The shock of what happened left me numb and completely out of it.

I had no idea how I got home, I just remember my girlfriends father found me in the bath still in my wetsuit, just sitting starring at the taps. I have no idea how long I had been there. Post traumatic stress hit me hard and for the next two years I couldn’t work life out. It had changed something about my fundamental understanding of life. I know you hear people say that a near death experience leaves you feeling more alive then ever before. I just felt like crap, an almost insignificant feeling.

Ok so that’s a rather dramatic story but one I do enjoying telling.

So how did I move forward, learning the necessary skills as I did. Well It was a long journey for me, a journey that took me across the whole of Asia searching for the answers. Eventually becoming a Buddhist monk to learn those vital skills needed to master the understanding of my mind.

And I want to help you learn them too.

The foundation to overcoming fear is to really understand what and who fear really is. Just like in the second story, I had to face my fear head to on to really understand it. Meditation is that very foundation and key to facing your fears head on, but all in the safety of your own home. This is the very starting point in knowing fear, anxieties, stress, anger and any of the 108 defilements or destructive forces of the mind.

My soul aim here at 4enlightenment is to provide a safe place for you to explore with others this wonderful art form called meditation, too bring inspiration to you from my own personal story to help you face and overcome your own problems. As a former Buddhist monk I learnt amazing tricks and techniques that truly work in our daily lives. I understand the human consciousness and have slowly worked out how I transfer my knowledge to help others, Slowly over the next couple of months this website will grow into the vision I have to help you and others, eventually establishing an international charity based on kindness.

It would be wonderful if you could join me for the journey

Kind regards

Dhamma Tāpasā*

To learn More About Meditation & Mindfulness

*Dhamma Tāpasā is a trained former Buddhist Monk and the spiritual name given to Andrew Hallas. An inspirational teacher of mindfulness and meditation techniques through the art of storytelling. Dhamma Tāpasā is able to capture our imaginations whilst teaching us valuable moral principles and deepening our understanding of the human consciousness and the everyday problems we face.

Just a few of Our Inspirational 10-Minute Original Buddhist Moral Stories



Reaching a milestone and 100,000K all time views.

It’s been a rollercoaster of a ride, from simple humble beginnings of just starting a blog to post my original moral stories, a place to share my experiences about meditation, from my life as a Buddhist monk and somewhere I could share my views and opinions on life, this website has grown and grown.

It’s not been easy, I have had to learn so much about social media, website building, hosting, domain names, all of which in the beginning I really didn’t have the foggiest clue about.

Over the last month this website and the moral stories have grown massively, not just by reaching the amazing milestone of 100,000K views but my moral stories have now appeared in the New York chronically and featured on Spotify. We have been featured in the Nigerian news and this month two large corporate companies use one of my moral stories in their latest newsletters to promote wellness and positivity in the work place. The personal emails and comments have been uplifting and inspiring and have given me the energy and focus I needed and I thank you all so very much.

At present I am trying hard to get my original moral stories published in a series of two books, on Amazon. This website needs to start bringing in a small income for myself and my adopted dog, Marley to survive and then flourish. We have plans or a dream too establish a charity dedicated towards kindness and compassion with kindness-walks, both for the soul and wellbeing of those that take part but we want to stretch a hand of friendship out to all those that may have been forgotten during these strange times of corona.

I would love to hear your opinion on how I could take this website further and impact more lives. I am a one man one dog outfit and an ex Buddhist monk who doesn’t really know much about the modern world of internet and computers. Any advice would be invaluable.

What do you like about this website at the moment?

What would you like to see different or change?

Is an Audio or a Podcast something of interest?

Would a meditation practice group set up on Zoom, to share experiences with like minded individuals be of use to anyone?

You guys are my audience and you guys matter the most, without you I would never have grown to 100,000k views. I value your opinion, and who knows maybe you could have a direct impact on helping me move forward with my life and my dreams.

Kind regards

Dhamma Tāpasā

A 5 Minute Meditation with Dhamma Tāpasā

“Meditate with a Monk”

Freshly uploaded to our YouTube channel, a 5 minute silent meditation with Dhamma Tāpasā

Meditate with Dhamma Tāpasā with this simple 5 minute silent Meditation. Relax and unwind with the tweeting of the birds in the company of a monk.

Meditate with a monk Dhamma Tāpasā,
Dhamma Tāpasā

Dhamma Tāpasā starts this silent meditation with 3 slow strikes of the gong. Take this time to get yourself comfortable in your chosen position and begin to feel yourself unwind.

Breathing in try to become truly present in the experience. feel your lungs expand, the air dance across the hairs in you nose. Feel it and be present.

Breathing out try to remain mindful and present.

Remember to be kind to yourself if you find your mind wanders. Don’t scold or punish just be gentle, kind and compassionate and slowly the power of mindfulness increases.

Kind regards and happy meditating.

Dhamma Tāpasā