Dada Maetreya

Twice a day, this technique does real work. In my own life and in the people I've taught, it eases depression and anxiety, quiets a restless mind, and sharpens concentration. It puts you back in control of your emotions and your thoughts instead of the other way round. Irritation drops, a short temper softens, and underneath all of it, something like intuition opens up, a clearer read on your own life and what actually matters in it.

It works the same for anyone, a teenager or a grandmother, a complete beginner or someone who's meditated for years. I teach it online and in person, and it's free. Two sittings a day is all it takes to start.

The six lessons are different. They're six distinct, more advanced meditations, each working on a different part of the mind. They only transmit properly face to face, from a monk or a nun, so I only teach them in person. Most people are ready for the first one after around a hundred hours of the basic technique.

They don't come all at once. You learn one lesson, practice it for around six months, then come back for the next. It's a slow unfolding, not a weekend course.

Not living near Madrid? Ananda Marga has monks and teachers all over the world. Tell me where you are, and I'll connect you with someone close to you.

Read more about the six lessons →

First Lesson — Ista Mantra & Cakra

The mind is usually caught up in the outside world, so before it can be pointed inward, it has to be pulled back in stages. First Lesson gives you a personal mantra, matched to your own psychic vibration, repeated at a specific point in the body. Alongside it come three steps of withdrawal: away from the physical world around you, away from awareness of your own body, and finally away from the pull of your own passing thoughts. That's the actual starting point of meditation, a structured method, not a visualization.

Second Lesson — Guru Mantra

Second Lesson takes the practice off the cushion. It's built around a second personal mantra, used silently with every action you take through the day, so the ideation isn't confined to your sitting practice, it runs underneath everything you do.

Third Lesson — Tattva Dharana

Third Lesson is a concentration technique, aimed at specific energy centres in the body and the mental tendencies tied to each one. Concentration here does two things at once: it trains the mind to actually hold still at a point, which every later lesson depends on, and it loosens what the tradition describes as knots along the spine, points where energy tends to get stuck.

Fourth Lesson — Sadharana Pranayama

Fourth Lesson works through the breath. Mind and breath move together, a racing breath makes concentration almost impossible, a slow, calm one makes it natural. This is a specific breathing technique, and it's taught only face to face, for safety and because it has to be corrected in real time.

Fifth Lesson — Cakra Shodhana

Fifth Lesson purifies those same energy centres, along with the nerves and glands connected to them. It's less about learning something new and more about clearing the ground, so the other lessons work better.

Sixth Lesson — Guru Dhyana

Sixth Lesson is the one everything else leads to. Where the earlier lessons train the mind to hold at a point, this one is a continuous flow toward that point, unbroken, the way oil pours in one steady stream rather than drops. It's meditation in the full sense of the word, not concentration anymore, and where the tradition says it eventually leads is past form entirely.