Anytime Anywhere Meditation · meditation in daily life
Meditation is not
what you think
Many people are put off by meditation because of the mistaken belief that its goal is to "empty the mind of thoughts" or to reach complete serenity. Or because of the notion that it requires sitting cross-legged on a special cushion, eyes closed, preferably on some idyllic beach or at an isolated retreat - in other words - disconnecting from the world.
With Ortal Glazer
Certified meditation teacher · More about me
The international Tergar coursenow in Madrid, in English!
Are you familiar with the thought -
If only … then I'll be happy?
And then, shortly after we get the job / the budget / the grade / the partner / the holiday / the dream - a new "if only... then" arrives and replaces the previous one. Sound familiar?
So you could say that meditation is a simple, accessible tool that helps us find within ourselves stability, clarity and well-being that do not depend on external conditions.
Sounds utopian? I know, but it is entirely real :)
Meditation is not a tool for self-improvement but for self-discovery; for rediscovering qualities that already exist within us - awareness, compassion and clarity.
And no less important: you don't need to set aside special time for it; you can practice it Anytime and Anywhere - even within a busy routine.
“Thinking is the natural activity of the mind. Meditation is not about stopping your thoughts. Meditation is simply a process of resting the mind in its natural state, which is open to and naturally aware of thoughts, emotions, and sensations as they occur.”
Mingyur Rinpoche
IN A RUSH? THE COURSE AT A GLANCE
- WHAT
- A Tergar meditation course, developed by master Mingyur Rinpoche
- WHO FOR
- With or without previous experience · entirely secular
- SCOPE
- 5 sessions of 1.5 hours · 5 minutes of daily practice
- WHEN
- Next cohort forming — reserve a place
- COST
- From €75 + VAT · three price levels by ability to pay
Three life skills
The way to meet life’s ups and downs doesn't lie in controlling circumstances and what happens outside, but in discovering and nurturing the inner qualities with which we meet reality.
Through meditation we discover and strengthen three qualities that stay with us for life:
Awareness BE PRESENT
Awareness is the starting point. Instead of being swept along by every thought, emotion or bodily sensation - we learn to notice them, and to recognize the effect they have on us. This presence creates a precious space in which we can choose how to act instead of reacting automatically. From here clarity reveals itself, and a real inner stability is built.
Compassion BE KIND
Here we meet our innate capacity for loving kindness and compassion - first of all towards ourselves, and then towards those around us. We learn to meet reality with acceptance and openness, despite our tendency to resist and try to change whatever doesn't go according our plans.
Wisdom BE CURIOUS
Wisdom here is not intellect (rather than knowledge). We begin to look at reality as it is and explore together its changing nature. Along the way we find clarity within the chaos, discover how our mind tends to produce dramas, and how curious observation can lead to inner stability and freedom.
By discovering and cultivating these qualities consistently, we uncover an inner anchor that allows us to remain steady and open - even when life brings uncertainty and storms.
“If we were to become aware of our habitual thoughts, perceptions, and sensations, rather than being carried away by them, their power over us would begin to fade.”
Mingyur Rinpoche
This program is right for you if…
You have no previous experience with meditation at all.
You tried meditation in the past, but felt it wasn't right for you or found it hard to connect with.
You did connect with meditation in the past, but struggled or still struggle to integrate the practice into daily life.
You already practice meditation and want to broaden your perspective, go deeper and learn further practices.
The course, developed by the meditation teacher Mingyur Rinpoche, shares proven methods designed to help participants connect with a deep sense of well-being, stability and wholeness that already exists within them and is always available. At first it may feel unfamiliar or hard to recognize, but thanks to this light and accessible approach, participants begin to uncover this basic quality for themselves - and to discover that there is no need to change themselves in order to find well-being.
“To benefit from this path, nothing is more important than recognizing that we often create our own problems.”
Mingyur Rinpoche
Learn! Try! Apply!
In the meditation tradition, which goes back more than 2,500 years, the process is built of three layers - and we will explore them together.
Learn!
(View)
Learning and theoretical understanding at the cognitive level: that there is no need to fix or change ourselves, but simply to discover the innate qualities already within us, which can guide us towards stability and well-being that are not conditioned by external factors.
Try!
(Meditation)
Bringing the theoretical understanding to the level of experience - because learning through experience is the deepest and longest-lasting learning there is, and it is the learning that has the power to bring transformation.
Apply!
(Application)
Integrating the learning and the experience into daily life - because to change our automatic patterns and habits, we need to apply, again and again.
THE SCIENCE · NEUROPLASTICITY
Our brain is changing all the time - we can direct that change
Our brain has a remarkable quality: it is flexible. It keeps changing according to what we think, feel and do again and again. Many studies indicate that through meditation it is possible to bring about intentional, conscious and directed change in the structure of the brain and in the quality of life. That's because the brain works much like a muscle: what we train again and again grows stronger, and what we don't use weakens. And so we can direct the change - choose what we want to strengthen and what to weaken.
A COVID-ERA STUDY OF MEDICAL TEAMS
A 20% reduction in levels of depression, stress and panic
After just 4-5 minutes of meditation practice a day, over 30 days - during breaks or while doing simple tasks
What we'll learn and how we'll practice
Simple anchors in daily life
Meditation does not clash with daily routine - quite the opposite. You can practice it while working, walking, eating or during any other activity. We will experiment with using completely ordinary activities as a basis for meditation: a moment of awareness as we open the fridge, or as we hear a sound in the street.
Practice as a personal "laboratory"
There is no single method that is right for all of us. We will try different techniques in order to discover what works precisely for each person, tailored to your own pace, schedule, and personal interests - because the key is consistency.
Drop by drop
We will discover how a combination of short, focused practices - even 5 minutes a day - builds a solid foundation for transformation. Short and regular practice works far better than a long but irregular one.
The structure of the program and the sessions
Anytime Anywhere Meditation
Laying the foundations for everyday practice. We will learn what meditation really is at the conceptual level, experience it directly, and discover how to come home to our innate qualities - awareness, compassion and wisdom - as an inseparable part of daily life.
Awareness
Discovering the heart of meditation through simple presence. We will learn to move from a state of constant doing to a state of being, to rest in the moment with clarity and focus, and to develop mindfulness that does not depend on external conditions.
Loving-Kindness & Compassion
Developing a gentle, open attitude toward ourselves and toward those around us, out of the understanding that we all share the wish for happiness and the desire to be free from suffering. We will practice how to bring loving kindness and compassion into the most ordinary challenges.
Wisdom
Seeing reality as it is, beyond our interpretations and perceptions. Through cultivating simple curiosity we will begin to uncover deeper insights in every experience, and to release the grip of the views and thoughts that run us.
Putting it all together
Weaving awareness, compassion and wisdom into a whole, consistent practice. We turn the insights into a steady habit that builds resilience, stability and inner well-being in every area of life.
FOUNDER OF THE PROGRAM
Yongey Mingyur Rinpoche
World-renowned meditation master, bestselling author and TED speaker · Founder of Tergar International and creator of the Joy of Living and AAM programs
Known for his warmth, his sense of humor and his deep interest in science, the world-renowned meditation master Mingyur Rinpoche designed the Anytime Anywhere Meditation program in order to bring life-changing practices directly into daily routine. Out of the understanding that we often don't have much time yet still long for change, he created a short and comprehensive program that makes meditation accessible and practical for modern life, drawing on his profound training and his personal experience.
The essence of the AAM program lies in the understanding that our true nature is already whole as it is. That meditation is not meant to "fix" us, but to recognize this natural state - of awareness, compassion and wisdom - to rest in it, and to act from it.
More about Mingyur Rinpoche →
Yongey Mingyur Rinpoche is a world-renowned meditation teacher, bestselling author and TED speaker, the spiritual leader of the global Tergar meditation community, who has touched the lives of tens of thousands of students around the world. He has a rare ability to present ancient Tibetan wisdom in a fresh and compelling way. His profound yet accessible teachings, alongside his playful sense of humor, have made him a beloved figure for students all over the globe. In a particularly unique way, his teaching weaves together his personal experiences with modern scientific research, and connects both directly to meditation practice.
Rinpoche also has a deep and ongoing interest in Western science and psychology. He has collaborated with world-renowned neuroscientists such as Francisco Varela, Richard Davidson, Antoine Lutz and others, in studies examining the effects of meditation on the brains of advanced practitioners. The results of this groundbreaking research have been published in many of the world's leading media outlets, including National Geographic and Time.
His bestselling book The Joy of Living: Unlocking the Secret and Science of Happiness was a New York Times bestseller and has been translated into more than twenty languages.
Today Rinpoche teaches around the world, with Tergar meditation centers on six continents. He founded Tergar International in 2009 in order to offer secular (Joy of Living) and Buddhist (Vajrayana Online) meditation programs, and in 2023 he launched Tergar's Meditation Teacher Program (MTP). Alongside overseeing three monasteries and the Tergar Institute in Kathmandu, Nepal, his social work includes projects for building schools, women's empowerment, the environment and medical aid.
For more information: tergar.org
This course is not facilitated by Mingyur Rinpoche himself; it uses his video teachings.
ABOUT ME
Ortal Glazer
Certified meditation teacher by Tergar International (TCAAMT, LAAMT), Certified MBSR Teacher
BACKGROUND & PROFESSIONAL TRAINING
- Certified meditation teacher by Tergar International - Tergar Certified Meditation Teacher (TCAAMT) View certificate
- Licensed to teach the program - Licensed Anytime Anywhere Meditation Teacher (LAAMT)
- Certified MBSR Teacher (Mindfulness-Based Stress Reduction) - Reichman University in collaboration with Bangor University, UK
- Director of "Nalanda" - a local study and practice center of the Buddhist path, within a non-profit organization
- Over a decade of experience in the media and business world, alongside a B.A. in Economics and an MBA from Tel Aviv University. It is probably this combination that has allowed me to bring the practice directly into the fast, intense pace of life today, and to translate meditative tools in an accessible and practical way into a demanding and all-consuming daily reality.
- And last but not least: I am a mother of two sweet boys, currently living with them, my partner, and our dog in Madrid, Spain.
"All we need to do is to begin and to continue"Dzogchen Ponlop Rinpoche, words that have stayed with me
There are many ways to teach meditation - and countless teachers, techniques and approaches, and honestly? It can be very confusing. The winning way in my eyes, if there is such a thing, is simply the one that helps us keep going. Or, as the wise teacher Dzogchen Ponlop Rinpoche put it: "All we need to do is to begin and to continue".
In a world saturated with stimulation and speed, staying consistent is a real challenge - especially with something that isn't instant, but asks us to do it and to experience it ourselves. In fact, one of the few domains that no technology or AI can do for us is to feel, to be present and to be aware.
And that is exactly the essence of meditation: awareness.
For many years, my life revolved almost entirely around "doing" and achieving. From a young age I was drawn into the fast pace of the media and corporate world, and I believed that if I just kept moving forward and arranged the conditions around me perfectly - that is exactly where satisfaction and well-being would be waiting for me. Things worked very well and I ticked quite a few boxes, but inside I noticed that every time I reached a goal, the satisfaction lasted only a brief moment, and immediately made way for the next goal.
And then I met meditation and the Buddhist path. That encounter simply turned the picture around, and made the whole external chase lose its grip on me. I discovered that there is a stable, whole and joyful place that already exists within us, regardless of achievements or how turbulent life around us may be. I understood that uncertainty, change and overload are not problems to be solved in order to find happiness - they are life itself, but they can (and should) be used as ground for clarity, growth and freedom.
This understanding wasn't born from reading books - they certainly helped spark the curiosity - but from the personal passage between these two worlds: from the moments in which I stopped to ask real questions, observed with curiosity, and dared to choose a path genuinely connected to who I am.
I think the transformation that became possible in my life is mainly what moved me to teach - I simply couldn't keep all this good to myself :) And I teach today not from a theoretical place, but as someone who knows how it feels when the external pace and expectations drains you, yet knows closely the power of the inner stability that start to reveal itself the moment we learn simply to be - the moment we beging discovering our true nature.
And so I chose to focus on the Tergar approach: accessible, personally adapted, gradual, comprehensive and super-practical for our busy lives. An approach that, in my eyes, has the power to encourage us to begin and to continue.
I invite you to begin a curious, surprising and rewarding journey that no one else can take for you
Participants' experiences
The opening of a space you can rest in - that is a real breathing room. I came to the course because I realized I was not "living in the now", and the course managed to place me here and now, even when that is challenging.
You can learn and learn, but at some point you have to try. It is like reading one more recipe book, and then another about baking - but at some point you simply want to make the cake. And this only whetted my appetite.
I learned that I can befriend my thoughts, and also remember their force and power - I can channel them toward the reality I want to have.
I come from a very realistic, analytical world, and it was really good for me to look at things from another side. The tools I received here already help me day to day - to pause, to ask, to be in being.
I had known for a long time that mindfulness is important, but after the course it feels like the penny dropped - that no one can take it from me, and that it is no longer just theoretical knowledge. It stirs a sense of hope.
People always say that life is made of moments - thanks to the course I received a kind of mental camera that helps me catch moments, remember them better, appreciate them, instead of letting them dissolve away…
Frequently asked questions (FAQ)
What is meditation?
Meditation is the art of getting to know ourselves - our emotions, our thoughts and our patterns. It allows us to connect with the awareness, compassion and wisdom within us, to cultivate them and to use them as a practical tool for changing our patterns of reaction and for connecting with a sense of stability, calm and joy.
Do I need previous experience in order to join?
No. The course is built for complete beginners, and also for those who have tried in the past and are looking for a way to make practice part of daily life. Everything is taught from the fundamentals, at a pleasant pace and in plain language.
Is this a religious course? Do I need to be Buddhist?
No! The course is entirely secular. Anyone can join, regardless of religious or cultural background. The practices are indeed drawn from the ancient Buddhist wisdom of Tibet, but they are not religious in character and are presented in modern, accessible language.
How much time does it require from me?
Five sessions of an hour and a half each, and between sessions a short practice of 5 minutes a day. There is no homework requirement - but it is the short and regular practice that makes the difference.
How long is it "right" to practice?
At the beginning, short and frequent is better: 5-10 minutes a day. Consistency matters far more than the length of the practice, and you can extend it gradually as it becomes familiar.
How will I know that I am really practicing?
The essence of meditation is awareness. Awareness is simply knowing what we are doing in this moment. Even when thoughts wander - the moment we notice that - it is a sign that we are aware. And so you can practice it while talking, eating or working at the computer.
Can I practice if I have physical limitations or discomfort while sitting?
Of course! You can practice in different postures — the essence of meditation is awareness, not awareness while sitting :) In the course we will explore different meditation techniques, and find what suits your body and your routine.
Is there a scientific basis for the practice?
Yes! And it keeps growing as we speak :) For decades now, researchers from leading institutions around the world have been studying the effects and benefits of meditation. Among other things, it has been found that practicing a few minutes a day affects areas of the brain associated with well-being and concentration, helps in coping with stress and pain, and strengthens the capacity for attention over time.
"Do not simply believe; examine and experience it for yourself" The Buddha
COST OF PARTICIPATING IN THE ONLINE COURSE
The course is offered at three price levels. All three grant full and identical participation in the course. There is no need to explain or "prove" your choice - I invite you to choose honestly the price that fits your financial situation right now.
Supported rate
€75 + VAT
For students, for those whose income is low, for those currently coping with financial difficulty, or for anyone for whom the full price might prevent taking part.
Full rate
€105 + VAT
For those who can pay the course's regular price with relative ease. This price reflects the teaching, the preparation, the guidance and the materials, and allows me to keep offering the course sustainably.
Supporting rate
€130 + VAT
For those with financial stability who can choose to pay a little more. Choosing this level helps me offer places at the supported rate and makes the study and practice accessible to those for whom the full price is out of reach.
All prices above are for the full course of five sessions. Pricing for organized workshops and talks is set separately.
A talk: finding quiet inside the storm
Meditation is not quite what you think
Details →
A one-hour session, accessible and down to earth, suited to groups. No prior experience is needed, but it suits experienced practitioners as well.
What we explore together:
Letting go of the struggle with ourselves. A curious look at how the mind works, and why resisting anxiety or thoughts only makes them stronger.
"Short moments, many times". A simple, accessible practice - how to discover islands of quiet and find clarity inside a busy routine and an intense reality.
An inner anchor in a shifting reality. How to meet uncertainty from stability - without giving up, but also without burning out.
The session runs in person or on Zoom, and is adapted to the character of the organization and the time available. Get in touch for details
REGISTRATION & DETAILS
Just want to ask something? Write to me - I'll be glad to answer.
"The real voyage of discovery consists not in seeking new landscapes, but in having new eyes."
Marcel Proust
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