🧘🏻‍♂️ The Ultimate Guide to Meditation

Updated: Jul 22

I started meditating over 4 years ago. I slowly progressed from doing 5 to 10 to 30-45, and now nothing short of 60 minutes of meditation. Anything less is not enough to start the day with. I even took a journey into a 10 day silent meditation retreat that was near 115 hours of sitting meditation in 10 days. Below is the progression of guided meditations and techniques I have done to express the steps of starting small and building the practice. It is also a suggestion with beginning meditation - where to start, what type to start with - and diving into when recommended to start more in depth techniques.


My Meditation Articles 📃

My Meditation Podcasts 🎙

My Meditation Videos 🖥️

Guided Meditations/Apps I Use(d) 🔊

My Meditation Articles 📃


Meditation Misconception

H.B.O.T That!



My Meditation Podcasts 🎙️


In process of putting all podcasts that discuss meditation here.

81: Deep Listening & Asking the Right Questions | Ipek Williamson

74: Float Tank Therapy

78: Open to Receive | Jackie Glaser

75: The Essence of Jewish Spirituality | Rabbi Rome

74: Float Tank Therapy | Infinity Float Center

70: Spirituality & Godliness | 'The Millennial Rabbi' Daniel Bortz

67: Living & Creating from Wholeness | Rav DovBer Pinson

65: Manifestation Mindset by Getting Out of Your Own Way | Ayelet Polonsky

63: Becoming a Chooser & Meditation for Monotheists | Rus Devorah Wallen

60: Money Miracles, Living in Greater Perspective and the Exchange of Currency | Nichole Sylvester

49: Theory to Practice, E^2, and Daring to be Mediocre | Pam Grout

39: Merging Positive Psychology with Jewish Spiritual Teachings | Rabbi Laibl Wolf

My Meditation Videos 🖥️


My Guided Meditations🗣


Guided Meditations/Apps I Use(d) 🔊



Although I had experiences with meditations in high school and in summer 2016 during my Jewish Birthright Experience, the first relatively consistent meditation practice began around 2016, sophomore year of college, after the Birthright trip (Now that I think about it, that meditation in the desert when we stayed in Bedouin tents may have initiated the growing interest). I would listen to the 5 - 10 minute meditations on just breathing and taking time out of the day. It slowly moved into 10 minutes in the morning or listening to a sleep meditation at night until I purchased the Headspace year subscription with meditations for various moods, situations, or circumstances. There was a sport pack that included many sport-focused meditations. I would listen to them prior to basketball practices and games. There were also meditations for studying, test anxieties, social experiences, and more. These later expanded into more activities - eating, walking, exercising - that one could be mindful during. There were a few times I would listen to a walking meditation while heading to class. As I am typing this and looking up Headspace, it looks like it really has added many more features that may be beneficial to look into.

I recommend this app to start out with meditation and mindfulness as it will begin to show all the ways - relaxation, mental toughness, creativity, intentions, etc. - one can practice meditation.

Towards the end of my senior year of college, I felt it was time to explore other meditations and that eventually led me to Vishen Lakhiani's book, The Code of The Extraordinary Mind, that my mother gifted me with for my 21st birthday (or maybe earlier). I tested out an app like Insight Timer, but I was not ready at the time to simply sit in silence or with ambient sounds. I enjoyed the guided meditations, which led me to the...

6 Phase Meditation by Vishen Lakhiani

It is explained in the book, but I downloaded the Omvana app at the time which had the 20 minute audio. The meditation combines different meditation uses explained throughout the book. Vishen shares different activities, like the 3 most important questions (mentioned in my Ultimate Guide to Journaling ) in which the reader writes down personal responses to (1) experiences they want to have in the next 3-5 years (time based on Google study that we overestimate what we can do in 1 year, but underestimate what we can do in 3-5 years), (2) what areas one wants to grow and learn in, and (3) how one wants to contribute to the world. I review and revise my own answers at least once a year. In the book he also talks about gratitude, forgiveness, and setting intentions that go into the meditation. In the 20 minutes, Vishen guides the listener through (1) connection and compassion in which one generates a sense of love for someone or something and cultivating (2) gratitude where one visualizes the gratitude expanding from oneself out to the home, neighborhood, state, country, and world. Then (3) one recalls an incident or person that triggered a negative response and practices forgiving oneself and the other person. After these phases, the meditator (4) envisions their life 3-5 years from now in different categories of life - health, career, relationships, etc. With this in end in mind, then (5) how would your perfect day unfold. Finally, (6) one asks for a blessing from the Universe to go forth and have an amazing day.

I remember practicing this one often during the summer of 2018 when I was in Jerusalem helping Tamir Goodman at his basketball camp.

I think this meditation is a great beginner to intermediate level meditation as, at least in my case, it encompassed greater life questions and visions. I think some phases, if not all, require a little bit more time. 20 minutes sometimes just doesn't seem like enough to really get a good session in.

I recommend this app once you read Vishen's book or at least thought through and personally defined the 3 most important questions and have a clear vision of your future.

Dr. Joe Dispenza Breaking the Habit of Being Yourself Meditation

At the end of August, beginning of September 2018 is when I got introduced to and told "you must read Dr. Joe Dispenza's book Breaking the Habit of Being Yourself," which has a meditation written at the end of the book or one could purchase the audios. This is when I slowly - with moderate to really intense resistance - began hour long guided meditations. At the time, it was very challenging for me to sit in a chair for this long. In hindsight, I laugh at how complicated I sometimes made it.

It focuses on observing the space around the body, becoming conscious of things one unconsciously does so they can be unwired, as well as rehearse ways one does want to think, feel, and perform in the world. This is a very brief explanation and deserves/requires further explanation, so please look into Dr. Joe Dispenza's work.

I recommend this meditation and Dr. Joe's meditation once really committed to making a change in one's life, whether that be with health, relationships, or anything else. The work requires great attention to detail and effort to understand and then implement. But with practice, can become very fruitful. When it's time, you'll know.

In November 2020, I participated in his weeklong meditation retreat in Marco Island Florida. It was a beautiful setting and retreat to reconnect with G-d, as well as focus on and embody a vision. Much to be expressed about the event and more to be experienced there.

RTT for Abundance

As I was practicing Dr. Joe's meditation, I was still following Mindvalley and in December 2018 was gifted the Mindvalley course Rapid Transformational Hypnotherapy for Abundance. The course or 'quest' covered discovering limiting beliefs, abundant beliefs, and abundance in the fields of health, wealth, and relationships. In each section there was about a 20 minute hypnotic meditation to install more empowering beliefs. During the 35 day course and a for some time afterwards, I would practice it in the morning and/or evening while also practicing the Dispenza meditation.

Lifebook Visualization

In continuing the whole inward journey and fascination with meditation, I then got Mindvalley's course Lifebook (which I wrote about here). This really helped with addressing further into beliefs I had, what I envision to happen, the purpose for that vision, and strategy to implement in 12 categories of my life. In helping the student uncover what is really desired, there were some visualization meditations used during the course.