In this video, Tibetan Monk Mingyur Rinpoche teaches you how to meditate and shares his wisdom on finding happiness. Join the happiest person in the world on a journey of self-discovery and inner peace.

👇 About the guest

Mingyur Rinpoche is a renowned meditation teacher who blends traditional Buddhist practices with modern scientific insights into the mind and mental health. His teachings make meditation accessible and relevant to a global audience.

Overcoming personal challenges with anxiety through meditation, he emphasizes its benefits for emotional resilience and happiness. As the guiding teacher of the Tergar Meditation Community, he leads workshops and retreats worldwide, sharing his wisdom with humor and compassion.

👇 Top 5 Highlights

✅ The Essence of Meditation

Meditation is not about achieving peace, joy, or relaxation—these are by-products.

The essence of meditation lies in awareness, which involves recognizing the mind’s natural luminosity and clarity.

✅ Science Meets Meditation

Researchers found that long-term meditators can achieve gamma waves at 700%—previously thought impossible.

Meditation also rewires the brain through neuroplasticity and influences gene expression via neurogenesis.

✅ Hygiene for the Mind

Meditation is compared to brushing teeth: just 4–5 minutes daily for a month reduced depression and anxiety by 31–32%.

Consistency matters more than long sessions to cultivate mental hygiene.

✅ Advanced Meditation Techniques

Three progressive steps:

Awareness of breath or sound.

Body scanning and sensing gravity.

Observing thoughts as objects, like watching a river flow.

The final step is object-less meditation, where awareness rests with itself.

✅ Lifelong Skills for Transformation

The guest shares three core skills for dealing with life’s challenges:

“OK with not OK”—welcoming problems instead of resisting.

Being with awareness—returning gently to breath or sensations.

Seeing reality as it is—letting go of the need to control or change it.

👇 Timestamps

00:00 - Introduction

01:39 - Panic Attacks as Teachers

03:59 - Storms and the Unchanging Sky

05:08 - The Journey of Befriending Panic Attacks

07:00 - Why Meditation Feels Difficult

08:51 - Pizza Analogy: Letting Thoughts Be

10:53 - The Luminosity of the Mind

14:11 - Recognizing and Maintaining Awareness

17:29 - Science and Meditation: Gamma Waves Discovery

21:17 - Meditation Practices Tested by Science

25:10 - Neuroplasticity and Brain Transformation

28:32 - Meditation as Mind Hygiene

31:22 - Advice for Beginners: Start Small

35:28 - Formal vs. Informal Meditation

38:14 - Progressive Meditation Techniques

41:19 - Observing Thoughts Like a River

43:18 - Object-less Meditation: Open Presence

45:04 - Why We Focus on Negative Thoughts

46:49 - The Recognition of Innate Goodness

50:39 - Love, Compassion, and Awareness

55:01 - Practical Advice for Anxiety and Panic Attacks

👇 Connect with Mingyur

Youtube: https://www.youtube.com/mingyurrinpoche

Instagram: https://www.instagram.com/mingyurrinpoche/

Joy of living: https://joy.tergar.org/

Website: https://tergar.org/

👇 Connect with Rodrigo and Something Bigger

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