Buddhist Meditation: 5 Ways To Stay Motivated by the Urban Monk

April 14th, 2012

This article was originally posted on the Buddhist-Meditaiton-Techniques.com blog by the Urban Monk.

All of us lose our motivation to meditate sometimes.  It is natural for all of us to succumb to  procrastinations no matter how many ways we try to inspire ourselves.  Only you can explore the personal reasons why you lose your enthusiasm for meditation.  What would motivate me personally?  What could truly help me in motivating myself?  Where can we get support and inspiration?

In this article, I would like to share 5 ways to stay motivated in your Buddhist practice.  You can choose one best suited to you.

1.  Finding a Buddhist Teacher, Monk – a traditional path:

In our society we often look for experts, teachers and practitioners to follow.  A Buddhist monk or teacher could give you the support and inspiration in your meditation practice.

You could also take one-day retreats or 10-day retreats with them toreboot your meditation practice.  You can search for a local Buddhist temple and monk using Buddha.net worldwide directory.

note_motivationFinding a Buddhist monk or teacher is a good way to be inspired and get guidance.  But remember, being devoted to a teacher is not enough and you still need to meditate diligently and patiently.   Teachers are there simply to point the way.  You have to do the work.

2.  Having a Contemplative or Analytical Approach

It is possible that you will find that a simple retreat is not enough.   Your mind is flooded with a lot of questions and is looking for an intellectual understanding of the Buddhist path.

There are plenty of good sources online: Pali Canons (Theravada), Zen Masters and Tibetan Monks. You might also want to read the adaptation of Buddhism by the Western Buddhist monks and books by Buddhist Monks and their interpretations of the scriptures.

note_motivationIt is important to remember that reading the scriptures and explanations and listening to Buddhist discourses are just a starting point.   Realization of Buddhist teachings through Buddhist meditation is essential.  Rule: 20 %  – intellectual understanding and 80 % Buddhist meditation practice.

Read the full article on the Buddhist-Meditation-Techniques.com blog

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Top 5 Reasons Why People Quit Buddhist Meditation

April 13th, 2012

This article was originally posted on the Buddhist-Meditaiton-Techniques.com blog by the Urban Monk.

Having attained some sense of serenity and bliss, many meditators still quit meditation practice after the retreat.   The honeymoon is over?  What are the reasons and are there any antidotes?

I will review the top 5 reasons, which are based on my own long-term meditative experience, discussions with other meditators and observations.

Knowing the top 5 reasons would help you to apply antidotes to continue reaping the benefits of regular Buddhist meditation and to achieve Nibbana(Nirvana) – a Buddhist enlightenment.

For the purpose of this article, meditation is defined as “mindfulness meditation by having moment-to-moment awareness of mind/body phenomena.” These top 5 reasons could apply to other types of meditation as well.

Without a further ado, the top 5 reasons:

Reason 1:  Unfulfilled expectations

Some people have higher expectations due to the marketing hype, believing that monks’ or gurus’ achievements transferable simply by touch or being in their presence.

Also some online articles promising – Buddhist enlightenment and happiness just after doing a 3-day or 10-day meditation retreats – a sort of magical pill with the least time and effort spent.” (The Urban Monk)

While in the West, we are conditioned to have a quick solution to all problems; Tibetan monks/nuns or yogis/yoginis (Togden/Togdenma) might spend up to 10,000 hours in meditation caves in Himalayas to achieve Nibbana(Nirvana.)  Dalai Lama calls those meditators  “highly realized beings.”

Thus, during and/or after the meditation retreats, the feeling of failure or unfulfilled expectations sets in and discourages them from continuing daily Buddhist meditation practice.  The mind provides many excuses to stop regular Buddhist meditation.  The honeymoon is over.

Reason 2: Pressure from family members or religious community against Buddhist meditation retreats

In the West, Buddhism is mostly known as a peaceful religion, thanks to the 14th Dalai Lama’s efforts, or for some not a religion at all, but philosophy orpsychology.

Yet, some people still are wary of feeling that they are changing their religious beliefs.

While they might be open-minded to try Buddhist meditation techniques at first, the inner conflict might become a good excuse of discontinuing the regular Buddhist meditation practice.

Read the full article at the Buddhist-Meditation-Techniques.com blog

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Stressed Out at Work? 15-minute Buddhist Meditation to Rescue

April 13th, 2012

This article was originally posted on the Buddhist-Meditaiton-Techniques.com blog by the Urban Monk.

Jane Stevens (Los Angeles Times ) wrote that many companies are embracing the at-work meditation sessions that “make for happier employees, increased productivity – even higher profits.” While other companies use political correctness and do not allow meditation since it might be perceived as endorsing Buddhism over other religions.

If your company allows meditation at work, you are in luck.  If not, you arestill able to do meditation at work for stress relieve, calmness and serenity.

Benefits of Meditation:
  • Feeling sense of serenity and happiness
  • Achieving a deeply relaxed state
  • Naturally letting go of thoughts (of the past or future)
  • Feeling compassion and loving-kindness for all sentient beings
There are 2 Buddhist Meditations You Can Do at Work:
  1. Sitting – Mindfulness Meditation (Anapana Sati)
  2. Buddhist Walking Meditation

NOTE: Many state/province labor laws require a company to provide 15-minute break every 4 hours (usually before lunch and after.) So, 15-minute break is yours to do meditation. Make sure to check with you manager regarding the company policy.

1. At Your Desk or Office:

At the beginning of work – do a 15 minute Mindfulness Meditation (Anapana Sati) – by observing the in-breath and out-breath above the upper lip or below the nostrils. You can imagine the area as a triangle. This is a one-pointedness meditation to improve your concentration.

How To:
  1. Sit comfortable in your office chair and make sure your back is straight and shoulders relaxed. Eyes can be closed or half closed – softly
  2. Observe the in-breath and out-breath
  3. Allow all thoughts to come and go and just focus on your breath
  4. If your mind wonders off, gently bring your awareness to your breath Observe all sensations, thoughts, pain, etc. and keep the focus on your breath

At the end of the 15-minute meditation, in your mind do a Loving-Kindness Meditation by repeating the following phrases 3 times. This meditation should be done from the depth of your heart. Please note this is not a prayer, but intention from your heart to generate loving-kindness and compassion.

May all my co-workers be happy, content and fulfilled
May all my co-workers be healed and whole
May all my co-workers have whatever they need and want
May all my co-workers protected from harm and free of fear
May all my co-workers be awakened, liberated and free
May be all beings be happy
May be peace on earth and through out the entire universe” (Adapted from Lama Surya Das’ metta)

Open your eyes and mentally set your expectations to have a productive workday.

Read the full article on the Buddhist-meditation-techniques.com blog

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3 Steps to Stop Procrastination with Buddhist Mindfulness

April 11th, 2012

This article was originally posted on the Buddhist-Meditaiton-Techniques.com blog by the Urban Monk.

Nowadays people tend to equate procrastination with being lazy, un-organized or having lack of will power, etc.

Webster’s dictionary defines procrastination as “putting off intentionally or habitually.”

Many have tried an old-fashioned timekeeper, a smart phone application and prioritization, but at the end procrastination wins the battle.

Joseph Ferrari, Ph.D. and Timothy Pychyl, Ph.D. suggest the following 10 insights about procrastination:

    1. 20 % of people are procrastinators
    2. It is a problem of self-regulation
    3. It is not a problem of time-management or of planning
    4. Procrastinators are not born.  Procrastination is learned
    5. Procrastination predicts higher consumption of alcohol
    6. Procrastinators lie to themselves – “I work better under pressure”
    7. Procrastinators actively look for distractions, i.e. checking emails
    8. There are 3 types of procrastinators:
      A) Thrill seekers or arousal seekers
      B) Avoiders – avoiding fear of failure or fear of success
      C) Decision procrastinators who cannot make decisions
    9. There is a big cost to procrastination, i.e. health, personal relationships and teamwork
    10. Procrastinators can change their behavior”
      (Source:  Psychology Today: Hazra Estroff Marano – Procrastination: 10 Things to Know)

Could procrastination be a great teacher when it comes to Buddhist meditation?

The answer is Yes.

Most often people recommend to use your mind to will it or contemplate the reasons.  The problem is that the mind itself could be a cause for procrastination.

The mind knows how to manipulate you and give the reasons to putting it off.

So, the solution is the taking the mind out of the equation.  You could do it by observing your thoughts and emotions rise and pass away.
Read the full article on the blog Buddhist-Meditation-Techniques.com

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Meditation is simply an awareness by the Urban Monk

April 10th, 2012

This article was originally posted on the Buddhist-Meditaiton-Techniques.com blog by the Urban Monk.

Meditation, one of the most commonly used terms in the West, could mean different things to different people.  The definition of meditation ranges from a contemplation (“I will meditate on this”), cognitive meditation and to Buddhist meditation – “mindfully observing the breath.”

For some, Yoga and meditation are synonyms. One thing is for sure, people tend to agree that meditation generally helps to reduce stress and achieve serenity and calmness.

In this article, I would like to share my journey over last two decades and how meditation definition has changed and led me to realize that meditation is a simply a moment-to-moment awareness.

There have been 5 variations of the definition of meditation over time.
1st definition: Meditation – is a Transcendental Meditation Mantra – unity with the Universe.

My first one-day meditation retreat was with an American TM teacher visiting the former Soviet Union in the late 80s.

After the sacred initiation, he gave me a mantra and taught how to observe my mind by repeating the mantra.

He said one day I would achieve a cosmic knowledge of the universe beyond thoughts. My enthusiasm lasted for two weeks, since I needed more than just the promise of the cosmic wisdom.

There was no teacher to follow, no Internet, no books.

I had an important experience – an introspective reflection by observing my mind and thoughts for the 1st time. I definitely felt serene and calm.

Read the full article on the blog Buddhist-Meditation-Techniques.com

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Mindfulness Meditation

March 29th, 2012

In the movies, in the print or by our friends we are reminded about being mindful in our lives.  Perhaps the cliche we hear a lot is “stop and smell the roses”.

Do we stop and smell the roses?  Not really.

More often we take it as a mental concept and apply ‘only’ when we are dedicated in doing meditation, while gardening or walking in the woods, etc.

We might find it difficult or feel that we need to go the ashram or meditation center to sit down and learn how to be mindful.   At the same time we fail to realize that we can be mindful with our daily activies.

The Urban Monk  in his article “Buddhist Mindfulness Meditation: One Potato at a Time” on his blog just does it through a poignant story of a 10 year old boy in the farm in Eurasia sorting through potatoes.
The story allows you to see through they eyes of the 10 year old and inspires to do it in your own life.   Because of it simplicity and yet profound message, the readers are connecting to the message.  Lloyd comments on the article saying ” One potatoe at a time.” That’s guidance I can understand and remember! Lovi it.  Thanks.”

Read the full article on Buddhist Mindfulness Meditatoin: One Potato at a Time by the Urban monk and get inspired today.

You can read more articles on Buddhist Meditation Techniques on his website:  http://buddhist-meditation-techniques.com

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Buddhist Meditation Techniques

March 28th, 2012

According to Theravada tradition there are at least 50 different types of Buddhist Meditation.  There are even more variations within different Buddhist traditions (Tibetan Buddhism, Zen Buddhism, Pure Land Buddhism, Theravada Buddhism).
In the West, we are more familiar with Vipassana Mediation (Insight Meditation) as taught by S.N. Goenka, or Jack Kornfeld and others. Another meditation is Anapana Meditation – One Pointedness Meditation.
People learn them from DVDs or CDs or by going to the local Buddhist temples, meditation groups like Shambala Centers or going through the Buddhist Meditation Retreats.

The Urban Monk in his blog “Buddhist-Meditation-Techniques.com” describes such Buddhist meditation techniques in detail. His mission is to help people use the Buddhist meditation in everyday life.
He also provided a review of FREE 10 Day Buddhist Meditation Retreat – Vipassana by S.N. Goenka.

The following Buddhist meditation techniques are featured on the Urban Monk blog:
1. Vipassana Buddhist Meditation – a step by step meditation instruction for both beginners and advanced meditators.
2. Mindfulness Meditation – Anapana Sati Meditation – it is a one-pointedness meditation to help focusing on one area. This meditation is pre-requisite for Vipassana or other meditations.
3. Buddhist Walking Meditation – adapted meditation for easy start on the meditation path. It only takes 15 – 20 minutes and easy 5 step process.
4. Loving-Kindness Meditation (Bhavana Metta) - it is a meditation to cultivate you mind for loving-kindness and compassionate heart. This meditation can be used alone or after the Vipassana or Walking Meditation or Anapana Meditation. The reason for it to be used after other meditation is that cultivating compassionate heart requires some equanimity and serenity.

Read more articles on the Urban Monk blog: http://buddhist-meditation-techniques.com

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Buddhist Meditation Techniques by the Urban Monk

February 4th, 2012

Not everyone has an opportunity to go off the Himalayas or take a long 3 month Buddhist retreat or become a monk and dedicate all your life towards the enlightenment. The Urban Monk from Buddhist-Meditation-Techniques.com has created a website to share his experiences and learning of Buddhist meditation techniques and brings it to the everyday life. The idea is to provide the Buddhist meditation techniques such as Walking Meditation, Vipassana (Insight Meditation), Loving-Kindness Meditation (Metta), Anapana (one-pointedness meditation), Mindfulness Meditation and others to the busy urban people.

You can simply meditate in your home, or balcony or walking in the park. It is important to simply get the buddhist meditation technique and apply it yourself. Like athletes or musicians spend time to perfect their talent and skills, so laymen do need to meditate to cultivate the mind and achieve sense of deep serenity and equanimity. Many try go to the retreat and hope to achieve calmness and tranquility and have it last for a long time. As everything is constantly changing and impermanent (anicca), so too the benefits of meditation is transitory. In fact, moment-to-moment awareness and using meditation like a tool is an important part of the Buddhist-Meditation-Technique.com website.

Meditate daily – Live in the Moment

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Achieve Serenity and Happiness – Buddhist Walking Meditation

August 8th, 2009

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If you want to experience serenity and happiness, Buddhist walking meditation is one path. It is achieved by bringing a moment to moment awareness (power of now) into your daily life. The walking meditation provides many benefits, takes only 15 to 20 minutes per day and is an easy 5-step process.

Benefits of walking meditation:

* Feeling sense of serenity and happiness
* Achieving a deeply relaxed state
* Naturally “letting go of thoughts” (of the past or future)
* Experiencing Law of Impermanence (all things rise and pass away – nothing permanent – (Anicca or Anitya in Sanskrit)
* Feeling compassion and loving-kindness for all sentient beings

Walking meditation instruction:

General note: Wear comfortable clothing and choose a location (a seashore, a park, a quite neighborhood, your backyard, etc. Allow about 15 – 20 minutes for walking meditation.)

1. Keep your eyes open and start ‘conscious breathing’ by breathing in through your nose and breathing out through you mouth. Be sure to make the breathing audible.

2. Start walking at your normal pace (you can walk in a circle – no beginning and ending or you can walk forward and come back). After a while you might naturally walk slowly. NOTE: There is no destination only the journey.

3. Observe your breathing and allow all thoughts to come about. You might notice how your mind takes you to the past (by remembering something from the past or by trying to re-write ‘history’) or takes to the future (planning something in the future, imagining, day dreaming, etc). It is important that you do not try to get rid of all your thoughts. Letting go is a natural process that occurs by simply bringing awareness to your breathing, and thus into the present moment. You might experience both thoughts and your breathing, and so you are in the present and observing your mind at work.

4. After you finish you walking meditation you can stay still or even sit down on a bench and close your eyes.

5. As you feel deeply relaxed, conclude your meditation with the loving-kindness mantra – Metta in Sanskrit. This should be done from the depths of your heart.

Loving-kindness Mantra (Metta as shared by Lama Surya Das)

May all beings be happy, content and fulfilled,
May all beings be healed and whole,
May all beings have whatever they want and need
May all beings be protected from harm and free from fear,
May all beings be awakened, liberated and free,
May there be peace on earth and the entire universe.

As you continue doing walking meditation daily, you will achieve serenity and happiness by bringing yourself to the present moment (power of now). By using loving-kindness mantra (Metta), you will start cultivating compassion towards all sentient beings. The 5 step processes will make a profound difference in your life.

May you be happy!

Spencer Isaac – is a 4th generation Shamanic Healer, Massage Therapist and author. Spencer was initiated by Spiritual Elders in Kazakhstan and receives guidance through his Spirit Guides. He uses 41 Kumalak (Ancient Kazakhstan Shamanic Divination oracle) to provide accurate insights and guidance for your questions including relationships, health, career, and business affairs. Spencer is a clairvoyant and clairsentient and has practiced Buddhist meditation for over 8 years. He is also a massage therapist – and offers Massage Therapy (including many styles to suit your needs such as Swedish Relaxation and Hot Stone Massage), Energy Healing, and Shamanic Healing in Vancouver, Canada

For more information check out Spencer’s websites:
http://omanamassage.com.
http://41kumalak.ca

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FAQ – Shamanic Divination (41 Kumalak)

July 15th, 2009

1. What is a 41 Kumalak Reading (Shamanic Divination)?
2. Who are the Spirit Guides who guide you?
3. What kind of questions or issues/concerns can I ask?
4 How is it different from Psychic Readings, Tarot Readings, or Mediumship?


5. Is the reading done in person?
6. Can I get a reading by phone?
7. Can I get an e-mail reading?
8. Can I get a reading by SKYPE?
9. Can I get a reading for my loved one, friend, and family member?


10. How much does it cost?
11. How I do pay my donation?


12. Can bad spells be removed?
13. Do you do Shamanic Healing?


14. Do you teach 41 Kumalak Readings?
15. Do you perform 41 Kumalak initiations?

16. Other questions not included in FAQ


41 Kumalak (41 stones) is a Shamanic Oracle used today and for 1,000 years in Kazakhstan, Central Asia by Shamans (Baksy) or Soothsayers (Balcha). 41 Kumalak is a popular shamanic divination tool and type of Geomancy. 41 Kumalak, also known as Kumalak, uses 9 squares and puts 1, 2, 3, or 4 stones in each square through an intuitive guided sorting process (starting from the top right corner and provides insight to your heart, mind and events in your life and to show whether there is a blockage, the past influences, present situation and suggest attitudes to adopt and actions to take (See Video at 41kumalak.ca ). [Back to TOP] [Back to About 41 Kumalak Divination]


Spencer is guided by mainly one primary spirit – his Great Grandfather. Also, he connects with 5 main and powerful Kazakh spirit guides. During the session other spirit guides also come if there is specialized information or healing needed. As well, Spencer was initiated into doing Energy Healing and can ask his spirit guides to do remote healing when needed.
[Back to TOP]
[Back to About 41 Kumalak Divination]


You can ask any type of questions. People ask very specific questions i.e. “Will I get a job at XYZ Company?” “Is she/he my soul mate?” “Is the trip I am going on going to be good?” “Should I be concerned about my health? Or my family, work, or career?”

Or, you can ask for a general reading in the area of health, relationship, career, etc. Some start with a general reading and after, ask very specific questions. All readings are confidential. Spencer does not keep any records of the readings (PIPEDA compliant and Spencer will provide the combination for you to keep).
[Back to TOP] [Back to About 41 Kumalak Divination]


Shamans and Soothsayers communicate with Spirit Guides, and the 41 Kumalak oracle is used to assist in divination. In a basic comparison, 41 Kumalak can be similar to a genuine intuitive psychic using Tarot Cards or Runic Stones, etc. It is also similar to Medium work in that the Shaman communicates with their ancestral spirit guides, animal spirit guides, and 5 main Kazakh spirit guides. All shamans are initiated by their ancestral and main spirit guides and summon and communicate with them as needed. At times, some family spirits can come through during the session; however, this is not the focus of the Shaman. In this instance, it is different from Mediums who focus on communicating with loved ones or family members who have passed on. The focus is to gain understanding, lessons, the attitude to take and to get guidance and insights. To summarize, the ancestral spirits are there to help and guide us.
[Back to TOP] [Back to About 41 Kumalak Divination]


Yes, it is usually done in person (at least the first reading), but it can be done via phone, e-mail, or web-cam. The Shaman (Baksy or бақсы [Kazakh] or баксы [Russian]), or in this case, Spencer, will focus and summon the spirit guides and open the 41 Kumalak and provide information on different levels for the person receiving the reading.
[Back to TOP] [Back to About 41 Kumalak Divination Process]


Yes. Many book phone readings after the initial reading. .
[Back to TOP] [Back to About 41 Kumalak Divination]


Yes, and you will need to provide some basic information. The information needed is: your name, your father’s name, and the question. After Spencer does the divination, the answer will be e-mailed within 48 hours.
[Back to TOP] [Back to About 41 Kumalak Divination Process]


Yes, once the appointment is booked, you will receive a SKYPE ID and a time for the reading. If you do not already have SKYPE, you will need to install it on your PC (free) from the website Skype.com and have a webcam. You can choose to simply see Spencer as he does the divination and enable audio only. He does not need to see you.
[Back to TOP] [Back to About 41 Kumalak Divination Process]


Yes, you can get a reading. Spencer will ask his spirit guides to provide only information that is helpful and in line with spiritual laws.
[Back to TOP] [Back to About 41 Kumalak Divination Process]


Traditionally, Shamanic Divination is done by donation and comes from your own heartfelt sense of the worth of the reading to you coming from the spirit guides (and to support Spencer’s work). Suggested donation is $50 Canadian for 1 hour (typically 3 – 5 questions can be asked). One question is a suggested donation of $25 Canadian (CAD).
[Back to TOP] [Back to About Donation/Payment]


You can pay by PayPal or Credit Card via the PayPal website or by cash. You do not need to have a PayPal account (a link can be sent to you by e-mail and you are guided through the payment process). The donation should be done prior to the reading. Spencer does a spiritual ritual accepting it on behalf of the Spirit Guides.

If you are unemployed or having some financial difficulties, other provisions can be discussed, please call Spencer 604-512-5074 or e-mail your inquiry.
[Back to TOP] [Back to About Donation/Payment]


No, Spencer does not remove bad spells. However, during the reading if his Spirit guides indicate a blockage (the “path” or choice is blocked, the obstacles on the way, or deep seated issues, etc) and that an additional ceremony (blockage removal) is needed, Spencer will let you know. You will have a choice of doing a specific ceremony on your own or ask Spencer to perform it on your behalf. A donation from your heartfelt sense of the worth of this will be accepted for this ceremony.
[Back to TOP] [Back to About Shamanic Healing]


Yes, Spencer does Shamanic healing. As he was initiated in Energy Healing, Shamanic healing will be similar to Reiki, but specific areas will be addressed. Also, he can ask his spirit guides to heal you remotely. Although he is a Reiki II practitioner, he strictly uses Shamanic Energy Healing with the client fully clothed on a massage table in a professional studio, often with healing music and scents.
[Back to TOP] [Back to About Shamanic Healing]


Generally, one cannot learn to do 41 Kumalak readings. You need to be initiated by Spiritual Elders and blessed by Spirit Guides. You can learn basic combinations of 41 Kumalak for basic readings (see my book coming with basic examples of 41 Kumalak readings). However, to understand multi-level metaphysical information, you need to be initiated.
[Back to TOP] [Back to About Shamanic Divination Initiations and Courses]


Yes. Spencer will need to meet you and do 41 Kumalak and see if his spirit guides indicate it is appropriate to do so. After that, if confirmed, he will provide you details on the 41 Kumalak Shamanic Divination initiation process. Please note that for basic knowledge of 41 Kumalak, and to answer basic questions for yourself, family members and friends, you do not need to go through the initiation.
[Back to TOP] [Back to About Shamanic Divination Initiations and Courses]


If the above FAQ does not have your question answered, plase email your question to spencer@41kumalak.ca and Spencer will respond to you within 24 hours.
[Back to TOP] [Other questions]

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