01 · Understanding meditation
Meditation is not necessarily the absence of thought.
Many people begin meditation with the expectation that the mind should become quiet, peaceful or free from unwanted thoughts. When that does not happen, they may conclude that they are doing something wrong.
Yet meditation encompasses a broad family of practices with different methods, traditions and purposes. Some cultivate attention, others engage with imagery, reflection, compassion, contemplation or the investigation of consciousness.
During our online sessions, we approach meditation as an opportunity to investigate human experience. We explore how thoughts arise, how attention moves, how the body communicates and how emotions change.
The purpose is not to force the mind to become different, but to develop a more attentive relationship with what is happening.
There is no requirement to have previous meditation experience. Participants who are new to meditation and those with established practices are equally welcome.
02 · The TMT® approach
Curiosity rather than performance.
At The Mindful Tourist®, meditation is approached with scientific curiosity, reflective attention and respect for the complexity of human experience.
Our sessions do not assume that meditation always produces relaxation, joy or emotional balance. Different participants may notice different responses, and even one person's experience may vary from one day to another.
We are interested in observing these processes without automatically classifying every experience as good or bad.
What might we explore?
- Attention and the movement of the mind between different objects.
- Awareness of bodily sensations, posture and breathing.
- The relationship between thoughts, emotions and perception.
- Stillness, silence, movement and the experience of time.
- Mindfulness in daily life and the relationship between meditation and ordinary activities.
- Reflection, self-inquiry and different contemplative approaches.
Not every session includes all these elements. Each meeting has its own focus, with invitations adapted to the purpose and group.
Explore Meditation at TMT →03 · Our time together
What happens during an online session?
We begin by settling into the online space, reviewing the session's focus, and acknowledging the importance of participant choice and comfort.
You are invited to notice your posture, physical sensations and surroundings. The facilitator offers options for positioning and participation.
Depending on the session, we may explore attention, bodily awareness, sensory perception, thoughts, emotions or contemplative inquiry.
Periods of silence or gentle guidance allow space to observe experience without an expectation to achieve a particular state.
We conclude gradually, with an opportunity for reflection. Sharing is always optional, and personal silence is respected.
The structure is indicative. The facilitator may adapt the order, length and content of activities according to the session and participants' needs.
04 · Before, during and after
Preparing for your meditation
Before the session
- Choose a quiet place where interruptions are unlikely.
- Wear comfortable clothing that allows natural movement.
- Prepare a meditation cushion, zafu or supportive chair. If sitting on the floor, a firm cushion may help elevate the hips.
- Keep a yoga mat available if you prefer or need additional support.
- Gently stretch beforehand if it feels comfortable and appropriate.
- Avoid a heavy meal immediately before the session. You may wish to have water nearby.
- Check your device, internet connection, sound and meeting link beforehand.
- Allow a few minutes to arrive before the meeting begins.
During the session
- Choose a posture that is comfortable and physically sustainable. You do not need to sit cross-legged.
- You may keep your eyes open, change position, stand, or take a break when needed.
- Avoid forcing your breathing or continuing any exercise that causes discomfort.
- Keep your microphone muted during guided or silent periods, unless invited to speak.
- Respect the privacy and concentration of other participants.
- Do not record the meeting or take screenshots without permission.
- Please join on time. Late admission may not be possible after a quiet practice has started.
After the session
Give yourself a little time before immediately returning to demanding tasks. You may wish to record observations in a journal, rest quietly or simply continue your day.
There is no requirement to evaluate your meditation as successful or unsuccessful.
If you require a particular seating arrangement, communication adjustment or other reasonable accommodation, please contact us before registering so that we can discuss what is possible in the online setting.
05 · After registration
What happens after you register?
After completing your online registration, you will be directed to a dedicated participant information page with more detailed instructions for attending your meditation session.
That page will include:
- Your selected session's date, time and time-zone information.
- The online meeting link and joining instructions.
- Recommendations for preparing your physical environment and meditation position.
- Information about punctuality, online participation and privacy.
- Additional advice about physical and emotional safety.
- Contact information in case you require assistance.
You will also receive registration confirmation and participation details by email. Please check your inbox and spam folder if necessary.
For participants paying by bank transfer, joining details are sent by email following payment confirmation.
06 · Emotional and physical safety
Meditation does not feel the same for everyone.
Although meditation is frequently associated with relaxation, research and personal experience show that contemplative practice may also involve discomfort, anxiety, difficult memories, changes in perception or unexpected emotional responses.
For this reason, we approach meditation with care, flexibility and respect for personal agency.
Your choices during practice
- You may pause, modify or decline any invitation.
- You may open your eyes or return attention to the ordinary environment.
- You may change posture or take a break.
- You are never required to disclose personal experiences.
- If you feel unwell or overwhelmed, you may discontinue the practice.
Participants with concerns about the suitability of meditation for their physical or psychological circumstances should seek advice from a qualified healthcare professional.
The sessions are educational and contemplative in nature. They are not psychotherapy, psychiatric care, medical treatment or a replacement for professional support.
The Three Co's
The experience develops through facilitator invitations and participant choices.
The facilitator prepares responsibly. Participants communicate their needs and limits.
We practise mutual respect, care and the recognition of different experiences.
07 · Your facilitator
Dr. Milena A. Guziak
MChem · PhDEng · MScPsy
Milena is the founder of The Mindful Tourist® and the Shinrin-Yoku Association. Her work brings together scientific inquiry, psychological perspectives, Japanese contemplative traditions, nature experiences and reflective practice.
Having spent many years living and working in Japan, she developed an interdisciplinary approach to mindfulness, wellbeing and the human relationship with the natural world.
Her sustained personal meditation practice and reflective writing inform an approach centred on observation, curiosity, responsibility and the understanding of the human mind.
Rather than presenting meditation as a method for forcing calm, her work encourages investigation into the many ways people experience themselves and the world around them.
Books by Milena Research & Publications