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<img loading="lazy" width="300" height="300" src="https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1-300x300.jpg" class="ss-on-media-img attachment-medium size-medium wp-post-image" alt="Cover image for The Three Pillars of Meditation" decoding="async" srcset="https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1-300x300.jpg 300w, https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1-150x150.jpg 150w, https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1-768x768.jpg 768w, https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1-430x430.jpg 430w, https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1-80x80.jpg 80w, https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1-20x20.jpg 20w, https://liveanddare.com/wp-content/uploads/2019/04/The-Three-Pillars-of-Meditation-1.jpg 900w" sizes="(max-width: 300px) 100vw, 300px"><br />
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<p class="wp-block-paragraph">Meditation is an incredible practice that offers numerous verified advantages. It positively impacts our health, emotional stability, and overall performance. However, to truly reap these benefits, one must cultivate the Three Pillars of Meditation.</p><br />
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<p class="wp-block-paragraph">Research shows that meditation alleviates stress, aids in managing anxiety, enhances moods, and promotes better sleep. It can lower the risk of various heart and brain ailments, assist in pain control, and bolster self-esteem.</p><br />
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<p class="wp-block-paragraph">Indeed, meditation has the power to help you unwind, find calmness, and gain clarity and satisfaction in life.</p><br />
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<p class="wp-block-paragraph">Moreover, meditation empowers you to develop Four Superpowers, significantly transforming your life.</p><br />
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<p class="wp-block-paragraph">Yet, there exists a <strong>crucial element</strong> that is often overlooked.</p><br />
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<p class="wp-block-paragraph">You may have attempted meditation, eager to experience its benefits, but eventually gave up. You might be thinking, “meditation isn't for me” or “I just can’t do it well.”</p><br />
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<p class="wp-block-paragraph">Alternatively, you might be a regular meditator, noticing some benefits, but perhaps not to the extent you desired.</p><br />
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<p class="wp-block-paragraph">This is often due to the missing element: <strong>The Three Pillars of Meditation</strong>.</p><br />
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<p class="wp-block-paragraph">Without this essential component, achieving peace may remain elusive. 😉</p><br />
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<p class="wp-block-paragraph">[Note: This article is also available in <a rel="noreferrer noopener" aria-label=" (opens in a new tab)" href="https://sculptart-bouddha.com/blogs/bouddhisme-et-spiritualite/les-trois-piliers-de-la-meditation" target="_blank">French</a> (independent translations).</p><br />
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<p class="wp-block-paragraph">Here’s a recording of a live talk I presented on this subject some time ago (this is the page referenced in the video):</p><br />
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<h2 class="wp-block-heading"><strong>The Three Pillars of Meditation</strong></h2><br />
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<p class="wp-block-paragraph">Throughout my years of teaching meditation and researching its principles, I've witnessed many individuals struggle with this practice. As a seasoned meditator, it pains me to see this, knowing the profound impact meditation can have when learned and practiced correctly.</p><br />
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<p class="wp-block-paragraph">Eventually, I discerned what the missing element was. I refer to it as <strong>The Three Pillars of Meditation</strong>.</p><br />
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<p class="wp-block-paragraph">When you incorporate these three pillars into your existence, your meditation practice can thrive and you will genuinely experience its benefits. However, if even one pillar is absent, it can hinder your practice and limit your results.</p><br />
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<p class="wp-block-paragraph">The three pillars consist of: <em>habit</em>, <em>technique</em>, and <em>application</em>.</p><br />
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<p class="wp-block-paragraph">In essence, you need to engage in meditation <strong>daily</strong>, using the optimal <strong>technique and approach</strong>, and then <strong>apply</strong> the skills gained from meditation in your everyday life.</p><br />
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<p class="wp-block-paragraph">Meditation is akin to any other skill you wish to master.</p><br />
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<p class="wp-block-paragraph">Various meditation instructors might refer to the “three pillars” to express different concepts they deem essential for the practice. Some of these interpretations include:</p><br />
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<ul class="wp-block-list"><br />
<li>mindfulness, alertness, and modesty</li><br />
<li>attentive listening, mindful seeing, careful testing</li><br />
<li>curiosity, skepticism, humor</li><br />
<li>proper nutrition, appropriate movement, sufficient rest</li><br />
</ul><br />
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<p class="wp-block-paragraph">In my view, while these concepts can be advantageous for more experienced meditators, they do not represent the essential “pillars” of the practice—because none of them matter unless you can maintain a <strong>daily</strong> practice, utilize the right <strong>technique</strong>, and <strong>apply</strong> it to your daily experiences.</p><br />
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<p class="wp-block-paragraph">Let’s delve into the meaning of each of these three components.</p><br />
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<h3 class="wp-block-heading">Pillar 1: <em>Habit</em></h3><br />
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<p class="wp-block-paragraph">Meditation differs from physical exercise in that you cannot simply practice it two or three times a week. It is crucial to engage in it <em>daily</em>—just like you do with eating, sleeping, and dental hygiene.</p><br />
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<p class="wp-block-paragraph">Why is this the case? <br></p><br />
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<p class="wp-block-paragraph">Because we encounter stress every day.</p><br />
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<p class="wp-block-paragraph">Because our minds can continually be burdened by negative thoughts and attachments.</p><br />
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<p class="wp-block-paragraph">Because our egos are at play every single day. <br></p><br />
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<p class="wp-block-paragraph">This necessity compels you to meditate daily as well.</p><br />
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<p class="wp-block-paragraph">Otherwise, reversing negative thought patterns and emotional responses becomes increasingly challenging. Your thoughts are incessantly racing, and anxiety doesn’t take a break. <br></p><br />
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<p>Do you want meditation to truly transform your life?</p><br />
<p>There is only one answer: practice it <em>daily</em>.</p><br />
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<p class="wp-block-paragraph">What if you only meditate once a week? <br></p><br />
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<p class="wp-block-paragraph">You will certainly experience <em>some</em> benefits. Following the meditation session, you may feel calmer, more centered, and focused. You might immediately sense greater clarity and presence. However, these effects will be fleeting—once a week is insufficient to build real momentum in your practice. <br></p><br />
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<p class="wp-block-paragraph">Consider the process of boiling water. You need to leave your kettle on for 5 minutes for the water to reach boiling point. Instead, you might leave it on for 2 minutes, turn it off, and return the following week to repeat the process for another 2 minutes…</p><br />
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<p class="wp-block-paragraph">You could continue this for years, but the water will never boil. Upon your return, the water will have cooled down completely, forcing you to start from scratch. <br></p><br />
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<p class="wp-block-paragraph">In a similar vein, meditation practice requires daily engagement. Even if you can only spare 5 to 10 minutes each day, this consistency fosters growth in your practice. <br></p><br />
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<p class="wp-block-paragraph">Establishing a daily habit differentiates between merely enjoying a practice and achieving genuine <em>transformation</em> in your life. <br></p><br />
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<p class="wp-block-paragraph">There’s no need to complicate matters. Meditation doesn’t have to consume half an hour, involve difficult postures, or become a battle with your mind. However, it must occur <em>daily</em>.</p><br />
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<h2 class="wp-block-heading">Pillar 2: <em>Technique</em></h2><br />
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<p class="wp-block-paragraph">The second pillar involves the <em>appropriate <g class="gr_ gr_33 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-del replaceWithoutSep" id="33" data-gr-id="33">technique</g></em> and the <em>right approach</em>. <br></p><br />
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<p class="wp-block-paragraph">The term “right technique” does not imply that one specific style of meditation is superior to all others. This kind of thinking is narrow-minded and dogmatic— a common misconception in some meditation circles.</p><br />
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<p class="wp-block-paragraph"><em>Right technique</em> refers to the method that is most effective <em>for you</em> at this particular moment in your life. Various meditation styles exist, each with its unique flavor and benefits. <br></p><br />
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<p>The most effective meditation technique is the one that resonates with you at this stage of your life.</p><br />
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<p class="wp-block-paragraph">When individuals think about meditation techniques, they often envision breath awareness or mantra repetition. While these methods can be beneficial for some, they are not universally effective. <br></p><br />
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<p class="wp-block-paragraph">Perhaps these techniques have yielded satisfactory results for you, yet until you've experimented with a range of styles, you won’t discover if a more suitable technique exists.</p><br />
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<p class="wp-block-paragraph">Fortunately, meditation encompasses a vast and adaptable practice. Over 3,000 years, various contemplative traditions have developed numerous methods, not out of boredom, but to cater to diverse needs and temperaments. <br></p><br />
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<p class="wp-block-paragraph">Some techniques… </p><br />
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<ul class="wp-block-list"><br />
<li>might leave you feeling passive, while others energize</li><br />
<li>may help you feel centered, while others might induce detachment</li><br />
<li>can uplift your energy (beneficial for those experiencing depression), while others ground your energy (ideal for those dealing with anxiety)</li><br />
<li>are tailored to enhance work performance and concentration; others are more appropriate for exploring meditation's spiritual aspects</li><br />
<li>may be easier for individuals who are more visually inclined, while others suit auditory or kinesthetic learners</li><br />
</ul><br />
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<p class="wp-block-paragraph">Thus, there is no universal solution in meditation. Yet, it is frequently taught as though there is. Many instructors and courses tend to focus on only one or two techniques. <br></p><br />
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<p class="wp-block-paragraph">In fact, it’s accurate to assert that there are as many meditation techniques as there are different sports and diets. Imagine the issue if everyone were taught only basketball or running… Or if everyone received the same type of food, regardless of their preferences, blood types, and dietary restrictions…</p><br />
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<p class="wp-block-paragraph">While most meditation techniques offer numerous common benefits, there remains a significant difference between practicing a technique that <em>works for you</em> and one that is <em>optimal</em> for you. This is akin to the difference between an “okay job” and your ideal job, or an “okay apartment” and your dream home.<br></p><br />
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<p class="wp-block-paragraph">The essential takeaway is: learn more than one technique. Experiment with different methods and philosophies for a while to identify what resonates and produces the most impact for you. This will depend on your meditation goals—beginning with clarity on those is wise. <br></p><br />
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<p class="wp-block-paragraph">The second aspect involves the <em>right approach</em>. This refers to cultivating the appropriate attitudes towards your practice. I term these the Four P’s of Meditation: <br></p><br />
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<ul class="wp-block-list"><br />
<li><strong>Purpose</strong>. Approach your practice with intention and curiosity. Avoid allowing meditation to become mechanical and tedious, merely another task to check off your list.</li><br />
<li><strong>Pleasantness.</strong> Aim to enjoy your meditation. Make it accessible and enjoyable. This includes refraining from self-criticism, shaming, or blaming yourself for distractions or for not “doing it correctly.”</li><br />
<li><strong>Perseverance.</strong> Cultivate a commitment to meditate daily, regardless of circumstances. This also means continuing to learn about the practice, especially during challenging moments.</li><br />
<li><strong>Patience.</strong> Avoid rushing, and don’t expect <em>immediate results</em>. Self-transformation requires time. Because it is worthwhile.</li><br />
</ul><br />
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<p class="wp-block-paragraph">Meditating with these attitudes will help you maintain your practice for an extended period. One day, you will reflect on your journey, recognizing how much you've evolved, and feel grateful for embracing and persisting with meditation.</p><br />
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<h3 class="wp-block-heading">Pillar 3: <em>Application</em> / <em>Transformation</em></h3><br />
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<p class="wp-block-paragraph">For many individuals, the goal of meditation extends beyond simply enjoying a pleasant experience; it aims to foster genuine changes that positively influence daily life. This is where the real impact occurs… </p><br />
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<p class="wp-block-paragraph">Indeed, if you practice meditation consistently, using the right technique for you, certain aspects of your life will inevitably begin to shift. Your perceptions of the world and yourself, along with your reactions to those around you, will evolve. <br></p><br />
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<p class="wp-block-paragraph">However, this transformation can be significantly expedited by deliberately applying the insights and qualities gained during meditation into everyday life. This means extending meditation beyond the cushion. <br></p><br />
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<p>Your daily experiences should reflect your meditation practice.</p><br />
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<p class="wp-block-paragraph">There are numerous ways to apply meditation skills in your life. The skills developed through meditation are extensive, and a single book would not suffice to cover all their applications. True transformation occurs only when we <em>apply</em> these skills.</p><br />
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<p class="wp-block-paragraph">To illustrate this point, consider the skill of “zooming in, zooming out” (which I regard as one of the superpowers of meditation). <br></p><br />
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<p class="wp-block-paragraph">In meditation, we practice <em>zooming in</em> and <em>zooming out</em> with our focus. Typically, we are instructed to concentrate on a single object—such as our breath, a mantra, a visualization, or a part of our body—and to maintain our attention on that object for as long as possible, delving deeply into it (<em>zooming in</em>). <br></p><br />
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<p class="wp-block-paragraph">Simultaneously, we must remain aware of our <g class="gr_ gr_21 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-del replaceWithoutSep" id="21" data-gr-id="21">mind,</g> so that when distractions arise, we can acknowledge them, let them go (<em>zooming out</em>), and return our focus to the meditation object. <br></p><br />
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<p class="wp-block-paragraph">Through this practice, we cultivate the ability to <em>zoom in</em> and <em>zoom out</em> repeatedly (dare I say, hundreds of times?) each time we meditate. This skill is one of the many gifts of the practice. <br></p><br />
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<p class="wp-block-paragraph">So, how can we <em>apply</em> this skill in our daily lives? <br></p><br />
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<p class="wp-block-paragraph">One method involves recognizing when our thoughts drift to unproductive areas—such as fear, unnecessary worries, or replaying traumatic memories. Places of negativity, envy, and ego-driven thoughts. </p><br />
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<p class="wp-block-paragraph">When we become aware that we have wandered into these mental traps, we can <em>zoom out</em> from those spirals and <em>zoom in</em> on something more constructive—such as sensations in the present moment or the next actionable step we need to take in our lives. <br></p><br />
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<p class="wp-block-paragraph">The skill of <em>zooming in, zooming out</em>, developed through meditation, must be integrated into our everyday experiences. It should serve our work, relationships, family, health, and financial matters. If we fail to apply it, we may be practicing meditation, but not truly <em>applying</em> it. We become half-hearted meditators. <br></p><br />
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<p class="wp-block-paragraph">This applies to many other "skills" we cultivate through meditation, such as: </p><br />
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<ul class="wp-block-list"><br />
<li>pausing</li><br />
<li>witnessing (observing without judgment)</li><br />
<li>self-awareness (introspection)</li><br />
<li>letting go</li><br />
<li>acceptance</li><br />
<li>managing emotional states</li><br />
</ul><br />
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<p class="wp-block-paragraph">Extending meditation beyond the cushion requires additional training and guidance from a well-informed book or skilled teacher. Ultimately, it’s about perceiving your daily life as a continuation of your meditation practice, with meditation serving as the foundation for your daily existence.</p><br />
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<h2 class="wp-block-heading"><strong>Your Next Steps</strong></h2><br />
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<p class="wp-block-paragraph">Meditation is effective. Even a single session can yield benefits.</p><br />
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<p class="wp-block-paragraph">However, when you ensure that <strong>The Three Pillars of Meditation</strong> are in place, its effectiveness increases immensely. This is often the missing component for many individuals. It represents the next stage for you.</p><br />
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<p class="wp-block-paragraph">My recommendation is: take whatever steps are necessary, but focus on developing these Three Pillars to establish a robust meditation practice.</p><br />
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<p class="wp-block-paragraph">It’s absolutely worthwhile!</p><br />
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<p class="wp-block-paragraph">If you can accomplish this independently, fantastic! May your efforts be fruitful! 🙏🏻</p><br />
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<p class="wp-block-paragraph">The reality is: very few people can independently cultivate these Three Pillars. It often requires substantial effort, experimentation, education, and self-discipline.</p><br />
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<p class="wp-block-paragraph">If you find this daunting…</p><br />
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<p class="wp-block-paragraph">If you would benefit from support on this journey…</p><br />
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<p class="wp-block-paragraph">If you seek a straightforward, step-by-step system to follow…</p><br />
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<p class="wp-block-paragraph">If you desire a shortcut<em>…</em> a more guided approach…</p><br />
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<p class="wp-block-paragraph">Then I invite you to join the <a rel="noreferrer noopener" aria-label="Limitless Life program (opens in a new tab)" href="https://liveanddare.krtra.com/t/4OZFaBzxeYZa" target="_blank">Limitless Life Membership</a>. This program was specifically designed to make the <strong>Three Pillars</strong> as accessible as possible for you. Additionally, it provides access to all my other courses.</p><br />
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<figure class="wp-block-image"><a href="https://liveanddare.krtra.com/t/4OZFaBzxeYZa" target="_blank" rel="noreferrer noopener"></a></figure><br />
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<p class="wp-block-paragraph">Conversely, if you wish to learn how to <strong>teach</strong> the framework of the Three Pillars of Meditation to others, I encourage you to explore our online meditation teacher training program.</p><br />
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