COURSE

Meditation Secrets To Greater Joy, Energy & Mindfulness

Would you like to have an unshakeable sense of calm and wellbeing, no matter what life throws at you? This new course on Insight Timer shares the secrets I wish I knew when I first started my journey to mindfulness. Whether you are a beginner or an advanced practitioner, you will find powerful hacks to overcome stress and rewire your brain for higher energy and happiness. In this course, you will learn the best breathwork technique to calm your mind and soothe your nervous system and embodied practices to integrate mindfulness into your daily life. We will also discuss music and brain entrainment technology to deepen your meditation and holistic nutrition to elevate your mood. Finally, we will talk about how to awaken your inner hero, live on purpose, and manifest your dreams. You don't have to wait for years of meditation to experience real benefits and lasting results. This course will help you optimize your spiritual practice, so you can focus on what truly matters: your health, relationships, and the positive impact you want to have on others.

Visualization Happiness Health & Happiness Mindfulness Secular Guided Imagery Mindfulness Meditation Secular Mindfulness Energy-Based Spirituality Motivation Performance Clarity Focus

Meet your Teacher

Daniel Matallana

Lusail, Qatar

I'm a Colombian author, MA dance psychotherapist, and meditation teacher. I'm here to help you reconnect with your heart through the daily practice of self-love. I've been blessed to study with great teachers around the world (Amazonian shamans, clinical psychologists, Buddhist monks), and the time has come to share this wisdom with you! I've also released a book, Meditation Secrets, and continue to co-create a new world of abundance, kindness, and joy.

10 Days

2.7k students

4.7 stars

12 min / day

Happiness

English

Lesson 1

Rediscovering Meditation With A Beginner’s Mind

As we begin this journey, it’s very important to empty our cup, unlearn old ideas about meditation, and develop one key attribute: innocence. Even before learning any specific techniques, we want to make sure we are open, curious, and seeing the world through a beginner's mind. Imagine this is the first time you hear about meditation, just like a kid learning something for the first time, with no judgments or preconceptions. Take a breath and get ready to rediscover the beauty of meditation.

Lesson 2

Benefits Of Breathwork & Hypoxia

In this session, you will learn the scientific benefits of breathwork and hypoxia. Many people say they can't meditate because their minds are too busy - they struggle with the good old monkey mind. Breathwork is a powerful way to cut through the mental chatter and enter into a deeper meditative state. Conscious breathing also helps us relax our nervous system, release trauma, and clear up stagnant energy. Today we will practice intermittent hypoxia, a specific technique that can help you feel more calm and focused in less time.

Lesson 3

The Power Of Music & Brain Entrainment

Today, we discuss the power of music and brain entrainment. Since the dawn of mankind, music has been a powerful medium to gather, heal, and celebrate. It's deeply ingrained in our DNA. Just like we need vibrant living foods to nourish our bodies, we also need harmonious sounds to feed our minds. As we move forward in our meditation journey, it’s crucial to understand the benefits of sound for stress-reduction and emotional wellbeing. Learn more about binaural beats, brain entrainment, and how you can use these audio technologies to optimize your practice. You can listen to one of my guided meditations on Insight Timer to experience it yourself.

Lesson 4

Light Body Meditation

In this session, you will learn a beautiful meditation technique: the light body. So far, we’ve learned how to enter meditation with breathwork, and how to accelerate the process with brain entrainment and audio technologies. But what do we focus on when we’re in a deep meditative state? Here’s our third secret: focus on your light body. I first discovered this technique while being on retreat with my teachers, Buddhist monks in Thailand. They surround themselves with beautiful crystal statues of the Buddha. As they go deeper into meditation, they visualize their bodies as a luminous crystal: empty, bright, and transparent. By tapping into this energy, we can experience heightened intuition, deep healing, and unconditional love.

Lesson 5

The Power Of Loving Kindness

Now, it’s time to open our hearts through the power of loving-kindness. Meditation is a two-way journey. We are here to bring the gift of inner peace into our hectic world and share it with others. As cheesy as it may sound, Love is the most powerful force in the universe. It is the miracle that connects all forms of life. Loving-kindness is a simple yet profound practice that reminds us of our ultimate purpose: to be more kind to ourselves and others.

Lesson 6

4 Tips To Optimise Your Meditation Practice

Today, you will learn practical tips to integrate what we’ve learned and optimize your meditation practice. There are four foundations we need to improve in order to have a smooth sail once we start our daily meditation: physical posture, environment, time of the day, and length of your practice. Remember that meditation is the most important meeting you'll have during your day. It's a gift of calm, appreciation, and self-love, so make sure you practice these tips to create a beautiful, safe, and sacred space where you feel completely at ease.

Lesson 7

5 Meditation Mistakes & How To Avoid Them

Today, we will identify 5 meditation mistakes and misconceptions. It’s important to be more aware of these potential pitfalls, so we can avoid them and continue to make good progress. Lack of consistency, self-doubt, expecting immediate results, believing the myth of the quiet mind, and a craving for enlightenment or peak experiences. These are all common traps that we can fall into along the journey. The more aware we are, the more prepared we’ll be to overcome them.

Lesson 8

Practicing The Four Noble Qualities

Today, we will talk about the four noble qualities and how they can inspire us to develop better habits. I first became aware of them after reading one of my favorite books on meditation: the Diamond Cutter. It’s a fascinating story about a Buddhist monk who built a multimillion-dollar business by applying the qualities of Truth, Generosity, Kindness, and Joy. These ethical values are not exclusive to Buddhism – they come from timeless wisdom across all cultures and religions. Moreover, the four noble qualities are effective ways to integrate meditation into our lives.

Lesson 9

The Power Of Self-image: Becoming A Meditator

In this session, we will discuss the power of self-image and how you can become a long-term meditator by making a radical shift in your identity. When you look at yourself in the mirror, you see a reflection, an image that is associated with specific thoughts and behaviors. Imagine you could put your meditation suit on. You’re suddenly calm and centered, knowing that you can handle whatever life throws at you. This is the power of self-image – it's the key to long-term behavioral change.

Lesson 10

Integrating Mindfulness Into Your Daily Life And Future Self Meditation

In this last audio, you will learn how to integrate mindfulness into your daily life. After all, real meditation starts once we get our butts off the cushion and into the world! The last secret I want to share with you has to do with staying centered and focused throughout your day, so you don’t get lost in the demands of our busy lives. We end our course with a beautiful meditation to connect to your Future Self. Remember that our journey doesn’t end here. We can use meditation anywhere, anytime, to stay grounded in the present and excited about the future.

4.7 (122)

Recent Reviews

Евгения

January 31, 2026

Thank You so much, Daniel 🙏

Chad

October 18, 2025

Good course

Catherine

January 31, 2024

Wonderful! I learned a lot of great techniques, to help my practice 🙌🏼

Dianna

October 7, 2023

This course is filled with love and such amazing yet sound guidance for our meditation practices. Thank you Daniel for giving this gift to us. I will be listening to it again and again until I integrated it all into my behaviors.

Chris

August 23, 2023

Thank you. ❤️

Olivia

February 12, 2023

Beautiful course, I loved that there was a new bite sized teaching every day. Thank you ✨🌙

Karen

January 21, 2022

Simple and powerful and kind

Tatiana

September 20, 2021

Hi daniel from another fellow Colombian 🇨🇴 Thank you for your knowledge and wisdom. I’m a beginner meditator (I’ve been meditating for about a year now). This course taught me so much and it has motivated me to keep on doing. Thank you for helping me see myself 🙏🏽

Denise

August 26, 2021

Thanks for the gift, your course is a poem of unconditional love, hope and blessings. Namaste

Meg

June 26, 2021

I would have liked more mediation practice instead of “tips” and quotes.

Arek

March 22, 2021

Hi Daniel. Thank you for sharing your experiences and knowledge. With your help These 10 lessons has be an incredible journey inside myself. Many thanks. Wishing you all the best. Arek

Christina

March 9, 2021

Very inspiring Thank you 🙏💞

Silvia

March 1, 2021

Sweet voice. Loving words. Very down to earth practical approach to mindfulness.

Mel

February 24, 2021

Simple Joy and a blissful experience. Namaste 🙏🏽🧘🏽‍♂️🦎

Kim

February 8, 2021

Really helpful. Lovely voice to listen too. Will listen again soon it was so good. Thank you 😌

Greg

February 7, 2021

Excellent advice on living mindfully

February 1, 2021

From 1st time to 1000th time, this is beneficial. Much love and thanks

January 15, 2021

Excellent explanation and advices , very seasoned and experienced teacher . Muy profesional y organizado , con un balance perfecto entre la práctica y la realidad .

Tim

January 13, 2021

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