List of Meditations

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I want to give credit to this reddit post that did most of the work of putting this together.

For beginners, I would most recommend the highlighted Yoga poses (#0), Om Chanting (#10), Yoga Nidra (#48), Emotional Processing Meditation (#42), Resonant Breathing (#50), Alternate Nostril Breathing (#20), Kaya Shtiram (#40) and Third Eye (#6). If you’re struggling or don’t know how meditation works, check out the other Meditation page on this site.

I’ll also recommend the Meditation Module in Dr. K’s Guide for more meditations, their explanations, and use.

Here is a link to YouTube playlist with various meditations explained and guided: Healthy Gamer's Meditation Playlist

Here is my own playlist with some guided meditations: Guided Meditations

As of February 2025, I have not been updating this page with the meditations introduced in the Members’ Lectures.

	Meditation	Sanskrit name and Chakra Effect	Description	Link	Comment	What it helps with	Scientific Studies or Sources to Consider
0	Surya Namaskar (Yoga Poses) + Third Eye		Asanas are series of yoga poses that act a preparatory practice for meditation.

The purpose of yoga is to bring your attention to the present so that you can't think about anything else - we use our body as an anchor to keep us from thinking distracting thoughts. We let our body’s stretch signals in the poses command our attention.

Asanas are the preparatory step for meditation. | These four videos each explain Surya Namaskar in a slightly different way, so I would recommend following along to each video in order. Webinar 4 has an additional meditation following the asana.

| | 17 | Returning to form (not meditation) | | Return to the normal self after a period of high stress and emotion, by doing normal stuff that you love. | Yvonne | Not a meditation, but Dr K prescribed this after Yvonne's heavy emotional session. | | | | 18 | Sense withdrawal | Pratyahara | Relaxation of each body part | External (not Dr K) | Not Dr K, but he mentioned it in a procrastination stream | | | | | | | | | | | | | 20 | Alternate Nostril Breathing | Nadi Shuddhi Pranayama | | 10 Minute Daily Alternate Nostril Breathing Meditation Ethan Evans | | With this practice, your inhalations and exhalations will likely be around 5-8 seconds long. This can balance the activity of the sympathetic and parasympathetic nervous system in a similar manner as Resonant Breathing.

As with the Emotional Processing meditations below, I will use Alternate Nostril breathing when I am struggling with procrastinating or avoiding a task. | | | 21 | Namaste Expansion | | Adopt Namaste, pull apart palms very slightly (feel the sensation of pulling and warmth), pull slightly more (still searching for warmth), then bring hands back together. Continue to slowly expand and contract space. When done, place hands on lap (with your right hand over your left), and feel the emanating heat. Feel relaxation and breathe. | Dr K's Guide Link

For a Manipura guided practice from Dr. K, you can listen starting at 2:07:04 here. | | | | | 32 | | Agni | | Dr K | | | | | 33 | Levitation | Udana Pranayama | Udana mudra (hand sign), tuck chin, lift head, breath+hold in throat and chant ohm | Chat | | | | | 34 | Breath phonetics | | Listen to breath & phonetically spell out the sound | 5up | Investigative | | | | 35 | Breath of Fire | Kapalbhati | First is abdominal breathing: sit up straight, breathe in and push navel out, let the belly expand as you inhale, and exhale and contract the abdomen. Step 2 is Kapalbhati: forcefully exhale out of your nose at the rate of 1 exhalation per second. Exhale 9 short, forceful breaths, then rest. Slowly work your way up to 12, 15, 21, and eventually 33 breaths over the course of 2 weeks. Towards the end of the two weeks, you want to do at least 3 sets of 33 breaths, along with 5+ minutes of silent meditation at the end. Forceful exhalation followed by passive inhalation. | Dr. K's Guide | This meditation is focused on abdominal contractions with forceful, rapid exhalation and passive inhalation. | Helps calm an anxious mind. Also helps me feel more energized. | | | 36 | Bellows Breath | Bhastrika Pranayama, affects Manipura chakra. | Advanced version of Kapalbhati. Forceful inhalation followed by forceful exhalation. Breath in forcefully for one second and breathe out forcefully for one second. On the last breath, I like to exhale all air until I have the impulse to breathe, and sit for a period of about 30 seconds. Do three rounds of nine breaths. | Dr. K's Guide, Andrew Huberman Immune System Podcast | | More energized. | | | | Tummo Breathing (or Wim Hof, Cyclic Hyperventilation) | | This is very similar to Bellow's Breath, but lies a little more in the territory of breathwork than meditation. | | | | | | | | | | | | | | | 38 | Out of body experience | | | 'How to Have an Out of Body Experience' HG YouTube Video | | | | | 39 | Meditation to control thoughts | | | Spotify Link | | | | | 40 | Kaya Shtiram - Stillness of the Body | | This meditation involves sitting completely still. | YouTube Link

HealthyGamer Guide Link | This may sound easy, but tends to be quite difficult. It’s tricky to breathe just the right amount, where you minimize the gasping feeling of air hunger, but also don’t want to move excessively You may see how difficult it is to just sit with yourself - the fear of boredom and strong desire for stimulation is very powerful. | | | | | | | | | | | | | 42 | Meditation To Remove Negative Emotion This also metabolizes emotions | Manipura | There are three distinct stages, with about 10-15 breaths in each stage

Abdomen breathing- feel the stomach expand by pushing it out, and then contract. Do that for 5-10 breaths
Then feel cool air coming in with inhales. Feel it travel up to third eye, down the throat, chest. Try and feel your emotions in the chest. Picture the breath as a blue column that’s meeting the ‘redness’ of your stomach. Feel the emotion being carried down from your chest to the stomach. Hold the breath in your navel and let the two react and create a product, and when exhaling feel the heat leave your stomach. Do this for 10-15 breaths
1. Sometimes I like to do some belly swishing, or doing the wave with my abdomen. I can almost feel the emotion being mechanically broken down and metabolized.
For stage three, chant Ram (Ra-ooh-uhm). Feel the vibration in your abdomen. "Notice how distant your anxiety, your fear, even your joy, your pride--they are all distant now..." "Give thanks. Give thanks to yourself for participating in this mediation, and thanks to the universe for providing this opportunity." Pay attention to the size of the emotion and how it shrinks with each exhalation. Then the mind will be clear and you can focus on solving the problem properly | Meditation To Remove Negative Emotion | Very similar to this is mediation #44, but for me is served better with the chanting. Chanting may increase nitric oxide production, as James Nestor wrote in his book. | This meditation is amazing for when I'm procrastinating and feeling very distractible, and it's very effective on days where I'm in a cycle of dopaminergic apps and binge eating. It helps me decipher why I’m procrastinating, and with it I realize that most of the time I’m overwhelmed by certain emotions and that makes me paralyzed. Other times my inaction is because I don’t know how to operationalize the project, and that causes anxieties. After the meditation my mind's fears and anxieties feel small and distant, and I’m repeatedly shocked with how much they were controlling my behavior. I feel less scatter brained, and I’m left with a better sense of what the emotions were. Only in hindsight can I actually see how much noise they were causing. It's so darn obvious I was using dopaminergic apps to shut down negative emotions while I was procrastinating, which I was blind to while using the apps. On more emotional days I tend to get choked up a little. Second time I did this meditation I legitimately had tears. When I do the belly swishing I can feel the emotion being broken down and metabolized more. With each exhalation the heat leaving my stomach feels incredibly relieving and freeing. In interviews Dr K has used belly breathing when a guest has very loud emotions, which is likely why it's included here too. It also increases my emotional quotience. | James Nestor’s Breath writes about the benefits of nitric oxide. The second image talks about how humming increases NO release, and it's likely Ohm chanting would too. | | 43 | Meditation to metabolize negative emotion - Vishuddha and Manipura Linking

This is similar to row 42, but slightly less good in my opinion | Vishuddha and Manipura | On inhales follow the sensation (or a rising column of energy) from your navel to your throat, and on exhales go from your throat to your navel - following the direction of movement of your diaphragm. On the rise picture the column as blue, and on the fall picture it as orange | HealthyGamer Guide Link | | | | | 44 | Shoonya Meditation | | | 1. Shoonya Meditation, which was introduced in this video: Why You Are Always Unhappy

10 minute duration

Dr. K - Shoonya Meditation - HealthyGamerGG [20 Minute Duration] | | | | | 45 | | | | | | | | | 46 | This Too Shall Pass | | | The Stress Never Goes Down | Talking ADHD with Justaminx! | For grounding in the moment | Helps with emotional regulation, and was used in an interview with someone who has borderline personality disorder. | | | 47 | Intense Emotional Processing Meditation | | This is life changing, meant for a day where you are extremely overwhelmed and feeling the heights of loneliness and anxiety, and frustrations about not being able to work, and all of the fears and shame that come with that. This is the big guns, for when you’ve tried many other solutions and hacks to be able to move forward, but just can’t. | I Am Always Stuck in My Own Head | | This is more talking and less of a dharna (focusing technique), but I think it works similarly to #42.

This is another emotional processing meditation. Unlike the others, I consider this to be for the big guns. | | | 48A | Yoga nidra

There are two kinds of yoga nidra practices:

A) progressive muscle relaxation (PMR) with a sankalpa

B) Following row | | A) Progressive muscle relaxation version (PMR): Phase 1 involves clenching and then relaxing all muscles in a sequential order while on the floor. Phase 2 involves planting a sankalpa, or deep intention

| I created a YouTube Playlist with some practices.

The first video is PMR, and the following non-HealthyGamer videos are the body scan practices.

There’s also these videos: Viewer (Joro), Dr K,

How I Only Studied 2 hours a Day in Medical School | This is fantastic for finding motivation, enhancing learning, being well rested. This would also work well for those who have trouble focusing on breathing techniques.

—- I find that the PMR is better for putting my mind in an almost hypnotic state, and is a little more mentally rejuvenating. If I’m fatigued with studying, the Progressive muscle clenching helps refill my brain’s energy more than the body scanning. | One of the most rejuvenating things I do is the PMR version of yoga nidra, which has progressive muscle relaxation, and after that do Om chanting.

After a long day of work I’m often very fatigued, and when I’m fatigued I tend to scroll more often on my phone or eat more junk food. One of these practices can restore me so I have enough energy so those choices don’t even sound appealing to me. It’s not just about being better at resisting junk food, it’s more that junk food doesn’t even seem tasty to me. | This is an amazingly powerful tool, and one of my favorite practices on this page, for many reasons.

It calms the mind, allowing for information to sink in better. This video explains that idea excellently.
It increases neuroplasticity (the brain's ability to change and rewire itself in response to experience) upwards of 50%, which Andrew Huberman says can enhance the rate and depth of learning. He recommends doing NSDR after a bout of learning, to reinforce the information in the learning parts of your brain, like the hippocampus.
In this podcast, Andrew Huberman discusses how this practice can increase baseline levels of dopamine in the mind, which plays a causal role in people feeling more motivated.
Similar to a nap, it’s restful for the brain.
If you follow the Yogic version of the practice, the PMR version, you can implant a sankalpa, which Dr. K describes as a rewiring of the subconscious (aka neuroplasticity)
There is overwhelming evidence that meditation improves attention, concentration, and memory.
Huberman has said before that NSDR helps with falling asleep quicker and staying asleep

Both Huberman and Dr. K say this practice has been essential for their success. | | 48B | Yoga Nidra, or as Dr. Andrew Huberman likes to call it, non-sleep deep rest (NSDR)

There are two kinds of yoga nidra practices:

A) Previous row

B) body scanning and deep breathing practices, which is Huberman’s definition of NSDR | | B) Body Scanning: You lie still on the floor, with some guided deep breathing, and then you move your awareness to each part of the body | I created a YouTube Playlist with some scripts. | I want something less intense, or I don’t really have the energy for PMR, I’ll do the body scanning. If I’m at the library and need a quick pick-me-up, Huberman’s 10 minute version is great. | | Most of the evidence regarding yoga nidra appears to be with this form of the practice. | | 49 | Physiological Sigh | | | Physiological Sigh from Andrew Huberman, a neuroscientist who studies stress | I often use this pattern of breathing as a precursor to other meditation practices to calm myself down. | | There’s some data that suggests that this pattern of breathing is the quickest way to induce the calming circuits within your brain and body. | | 50 | Resonant Breathing | - | I learned about this from James Nestor’s book. While not technically a meditation when done on its own (unless your entire attention is brought to the breathing), this involves breathing at a rate between 4-7 breaths per minute. This ends up being around 6 seconds in, 6 seconds out. You can choose any time that feels appropriate, and doesn’t create excessive air hunger. | | Using my Apple Watch’s Mindfulness app, I can do Resonant Breathing while studying or in lecture. This is fantastic for helping me stay calm and focused, and not slip into technology apnea. | | Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomized Controlled Study | | 51 | Meditation for Ego | | | This helps you understand that you are not the ego: https://www.youtube.com/watch?v=MtrN9iyKRwk&t=1785s | | | | | 52 | How To Meditate As An ADHD Kid (A Video for Parents) | | | Link: https://www.youtube.com/watch?v=cdaB7kSUguQ | | | | | | Members’ Lectures Meditations | | | | | | | | | ‘Darth Vader Breathing’ - meditation for Puer Aeternus. | Ujjayi Pranayama - works on Vishuddha chakra | There are two parts to this: a. Constricting the throat muscle and breathing nasally b. Using the mantra Soham, with or without a mala | Puer Aeternus Pt 3 within the Membership lectures | | It’s a meditation for a Puer Aeternus. | |

Others:

2 meditations in here: Helping a Deprived Gamer
1. Meditate before & after doing difficult task that is put off and notice the difference
2. Another meditation with chat while he was away