Meditation & practices
Step-by-step practices: breath, silence, candle, moon, daily rituals.
The body scan: a guided meditation in twelve areas
The body scan meditation explained step by step: twelve areas from feet to head, timings, a short version and how to handle distraction and drowsiness.
Candle flame meditation: how to practise it
Candle flame meditation step by step: choosing the candle, distance, steady gaze, the inner afterimage and closing the practice safely and calmly.
Concentration and willpower: six traditional exercises
Six concentration and willpower exercises inspired by esoteric schools: the dot, the object, the useless act, the small renunciation and a thirty-day plan.
Conscious breathing: a practical guide in five steps
How to practise conscious breathing every day: posture, counting, box breathing and common mistakes, in a simple guide you can follow at home.
Consistency in meditation practice: how not to give up
How to make your meditation practice consistent: a minimum goal, anchoring to a habit, a simple log, handling interruptions and a monthly review.
Contemplating an image: meditation before a work of art
How to meditate by contemplating a sacred image, a symbol or a work of art: the four phases of looking, timings, choosing it and a visual journal.
How to create a small personal altar at home
How to create a personal altar at home: choosing the place, the surface, essential objects, symbolic arrangement, daily care and seasonal changes to make.
The evening ritual: reviewing the day and letting it go
An evening ritual to close the day: tidying the space, a backward review of events, gratitude, a farewell to the day and the transition towards rest.
Fasting from distractions: a seven-day practice
Fasting from distractions as a spiritual practice: seven days to reduce screens, notifications and noise, with clear rules and a final review.
Four elements meditation: earth, water, air and fire
A guided four elements meditation in four phases: earth, water, air and fire, with postures, images, inner qualities and a weekly cycle of practice.
Symbolic home cleansing with incense: a guide
How to carry out a symbolic cleansing of the home with incense: choosing resins, preparation, the route room by room and essential safety rules to follow.
Inner visualization: graded exercises for beginners
Inner visualization exercises from the simplest to the most complex: objects, colours, places and symbolic images, with timings and practical advice.
Mantra and sound: how to use the voice in meditation
Mantra and sound in meditation: choosing the syllable, sounding the vowels, chanting aloud, whispered and mentally, with a complete guided session.
Manual work as meditation: cooking, cleaning, tidying
How to turn everyday manual work into meditation: cooking, washing dishes, cleaning and tidying with attention, with four rules and practical exercises.
Meditation posture: chair, cushion or bench
How to choose your meditation posture: chair, cushion, bench or standing, with seven body checkpoints and solutions to the most common aches and troubles.
Meditative reading: reading a spiritual text slowly
How to practise meditative reading of a spiritual or philosophical text: choosing the passage, the four rungs of lectio, memorising and keeping a notebook.
Mindful walking: meditating step by step
How to practise mindful walking at home, in a park or in town: slowness, the phases of each step, matching the breath and a five-senses meditation.
Moon meditation: a practice for each lunar phase
How to meditate following the phases of the moon: new, waxing, full and waning, with an exercise for each and a notebook for the twenty-nine-day cycle.
The morning ritual: a twenty-minute sequence
A twenty-minute morning ritual: waking without screens, greeting the light, movement, breathing, the day's intention and short versions for busy mornings.
The practice of silence: how to cultivate it in daily life
The practice of outer and inner silence: from short pauses to a half day without words, with concrete exercises and guidance for life at home.
Prayer and invocation as a daily inner practice
Prayer and invocation understood as inner practice: a four-part structure, use of the voice, repetition, personal formulas and moments of the day to use.
The spiritual journal: how to keep one and what to write
How to keep a useful spiritual journal: choosing the notebook, page structure, guiding questions, regular rereading and mistakes to avoid over time.
Meditation under the starry sky: a night practice
How to meditate under the starry sky: choosing the place and the night, letting the eyes adapt to darkness, three contemplative exercises and safety rules.
The symbolic ritual bath: water, salt and intention
How to prepare a symbolic ritual bath at home: the meaning of water in traditions, simple ingredients, a five-part sequence and a version using the shower.
Tree meditation: roots, trunk and crown
An outdoor meditation with a tree: how to choose it, standing or seated posture, the three phases of roots, trunk and crown, and a journal of the seasons.