What somatic practice means, how it compares to meditation and exercise, and its key principles - rooted in Western and Buddhist traditions.

The five layers of insight — from full distraction to open, spacious awareness — adapted from Michael Taft's Stack Model for everyday Vipassanā practice.

The three core skills of Vipassanā meditation — Stability, Clarity and Equanimity — and how they develop insight together.

Explore how Vipassanā insight moves beyond meditation into everyday life—integrating non-self, psychological growth, relationship, embodiment and a healthy sense of self.

Explore how Vipassanā insight moves beyond meditation into everyday life—integrating non-self, psychological growth, relationship, embodiment and a healthy sense of self.

Somatic practice works with the body's own intelligence - attention, sensation and movement - as a doorway into awareness. The Micro-Motor Body Scan is the practice I use to work with somatic attention, the first of the three stages behind the Somatic Insight Training. The Micro-motor scan is inspired by deep vipassana meditation practice in the tradition of S.N. Goenka where we spend many hours moving the attention systematically through the body until we integrate more and

Exploring Samadhi — concentration and unification of mind — through Buddhist meditation, embodiment, dance improvisation and everyday flow states.

One of the people I have particularly enjoyed watching develop as a practitioner and teacher over the years is Dr. Andrea Galvan, psychologist, meditation teacher and founder of Fenomenologia Dialogica. Andrea first started working with me while I was living and practising in Thailand and he was completing his Master’s studies in psychology. Like Stefano from Progetto Zenit, he was one of my early long-term one-to-one meditation students. From the beginning, Andrea struck me

One of the beautiful things about teaching meditation over a longer period of time is seeing where students take the practice themselves. I first started working with Stefano, the founder of Progetto Zenit, several years ago. In fact, he was my first long-term one-to-one meditation student. At the time I was still living in Thailand and spending an extended period practising and living at Wat Sopharam, a small Vipassanā monastery in Northern Thailand. Stefano and I began meet

Flow state, a state of optimal human functioning. When we are riding the wave of experience. Decisions make themselves as if on their own, with no doubt. There is trust and surrender in the moment. We are trusting the unfolding. Fully engaged yet not attached to any particular result or outcome. The non-doing in doing. Effortless Effort. To some extent we have all tasted this experience. Maybe in an activity you love to do where you "lose yourself" in it. For some it is playi

Walking meditation is a great complement to our sitting meditation practice. We can utilise walking meditation to balance the tendency for s

Vipassana meditation is a holistic endeavour. You are about to engage in a more intensive practice period, one where observing yourself is t

The 5 hindrances are a set of five mind-body phenomena that can occur during your Vipassana practice.

Mindfulness (Sati in Pali) is a way of being aware or attending our experience that facilitates insight and wisdom. It is the technique and

he five precepts are rules for ethical conduct and represent morality, the foundation for the rest of our practice. The precepts are to be f

Over time, the practice bears fruit. I outline the most important principles.

Equanimity is a deep and subtle skill. Equanimity is an art fundamental for conscious living. It gives rise to emotional intelligence and se