Tummo Meditation: A Beginner's Guide

Tummo meditation is an ancient practice that originated in Tibet and is often referred to as Tibetan inner fire meditation. It involves a combination of breathing and visualisation techniques to enter a deep state of meditation and increase one's inner heat. This inner heat allows practitioners to control their body temperature, which can be useful in cold conditions. While it is said that everyone has this inner heat, most people are not aware of it.

Tummo meditation is typically practised by monks in Tibetan Buddhism. It is considered one of the six types of meditation in the Vajrayana Buddhist lineage. The word tummo means heat or inner fire in Tibetan.

Practising Tummo meditation is said to have various positive effects on one's well-being, including stress reduction, improved concentration, higher confidence, and better physical health.

The history of Tummo meditation

Tummo meditation, also known as Inner Fire meditation, is an ancient practice rooted in Tibetan Buddhism. The term "Tummo" translates to "inner heat" in Sanskrit, symbolising the ability to generate and control inner energy.

Tibetan Buddhist monks originally developed Tummo meditation thousands of years ago. It was practised as one of the Six Dharmas of Naropa, a set of advanced Tibetan Buddhist tantric teachings. These teachings were used to help practitioners reach enlightenment at an accelerated rate.

In the 8th century, the term "Tummo" meant "heat". Ancient monks used Tummo to raise their body temperature in the freezing conditions of the Tibetan mountains. Tummo meditation emerged as a way to stay warm and focused in these cold environments.

In 1981, a cardiologist named Herbert Benson observed Tibetan monks practising Tummo in the Himalayan mountains with support from the 14th Dalai Lama. Benson noted that the monks were able to raise the temperature of their fingers and toes by up to 8.3°C. Later studies confirmed that Tummo practitioners could raise their body temperatures to levels of a mild or moderate fever.

Tummo meditation is considered one of the most sacred spiritual practices in the Indo-Tibetan traditions of Vajrayana Buddhism and Bon. It is also called "psychic heat" practice due to the intense sensations of heat in the spine that practitioners experience.

Tummo is a tantric practice for inner heat, developed around the concept of the female deity. It is found in various teachings, including the Six Dharmas of Naropa, Lamdre, Kalachakra, and Anuyoga. The purpose of Tummo is to gain control over body processes during the completion stage of Anuyoga or Anuttarayoga Tantra ("highest yoga tantra").

Tummo meditation involves a series of techniques and steps designed to awaken and channel the inner fire and energy. These techniques include visualisation, breath control, and mental focus. The process typically begins with establishing a calm and focused state of mind, followed by visualising the awakening of the inner fire within the lower abdomen.

Practitioners of Tummo believe that it is a path to spiritual development, combining visualisation, breath, and meditation to harness the inner fire and achieve profound states of enlightenment.

How to do Tummo meditation

Tummo meditation is an ancient practice that originated in Tibet and is often referred to as "Tibetan inner fire meditation" or "chandali yoga." The technique involves a combination of breathing and visualization techniques to enter a deep state of meditation and increase one's "inner heat." Here is a step-by-step guide on how to practice Tummo meditation:

Step 1: Find a Quiet and Comfortable Space

Begin by finding a quiet and comfortable place to meditate. Sit down on a mat or cushion, keeping your spine straight and your legs crossed. You may rest your hands gently on your knees and close your eyes.

Step 2: Relax and Focus Your Mind

Take a moment to relax your mind and focus your attention inward. Try to eliminate any thoughts running through your mind and create a sense of inner stillness. If you find this challenging, you can try visualizing your body as hollow or empty.

Step 3: Visualize the Central Channel

Once your mind is clear, visualize the central channel, known as the "shushuma," running vertically down your body in front of your spine. Imagine it as a transparent, hollow tube, approximately the width of a finger.

Step 4: Visualize the Lateral Channels

Now, visualize the left and right lateral channels, or "nadies." These channels are thinner and start from your nostrils, travel up and curve around the top of your head, and then run down alongside the central channel. They join the central channel about four fingers' width below the navel.

Step 5: Visualize the Ember

Once you have established the visualization of the channels, imagine a small, hot, glowing ember inside your central channel near your navel. This ember represents your inner fire.

Step 6: Breathe and Contract Pelvic Floor Muscles

Take a full breath through your nostrils, feeling the air entering your nostrils and traveling through the lateral channels to the central channel near your belly button. As you inhale, lightly contract the internal muscles of your pelvic floor to intensify the heat of the ember.

Step 7: Hold Breath and Focus

After inhaling, gently push your diaphragm down to hold the breath. Focus on the ember and visualize its heat growing stronger. Hold your breath for as long as you comfortably can, but be sure not to exceed your body's limits.

Step 8: Exhale and Relax

When you can no longer hold your breath, slowly exhale through your nostrils while relaxing the muscles in your body. Visualize the hot ember growing even hotter as its heat spreads, clearing blockages in your chakras and warming your crown chakra.

Step 9: Repeat the Sequence

Tighten your muscles again, inhale, and push down your diaphragm. Exhale and release the air through the central channel. Repeat this breathing sequence a total of seven times. With each breath, the heat of the ember should intensify.

Step 10: Experience the Blissful State

By the seventh breath, visualize the ember in flames, shooting up the central channel and clearing any negative energy from your chakras. At this point, you should feel a sense of bliss and profound peace.

Additional Tips:

• It is recommended to practice Tummo meditation under the guidance of an experienced instructor, especially for beginners.
• Start with shorter meditation sessions and gradually increase the duration as you advance.
• Focus on the visualization of flames and concentrate on increasing your body temperature.
• Avoid holding your breath longer than your body can comfortably handle.
• Slowly advance to more challenging exercises as you become more proficient.
• Consistency is key—practice Tummo meditation daily to maintain the benefits.
• Be patient and don't expect immediate results. Tummo meditation requires dedication and practice to master.

The benefits of Tummo meditation

Tummo meditation, also known as "inner fire" meditation, is an ancient Tibetan Buddhist practice that combines breathing and visualisation techniques to enter a deep state of meditation. The benefits of Tummo meditation are extensive and can be felt on both a physical and mental level.

Physical Benefits

Tummo meditation has been shown to improve circulation and enhance immune function. The breathing techniques increase oxygen efficiency in the body, which is beneficial for endurance sports. The increased blood flow and oxygen supply to muscles can aid in exercise recovery, reducing the risk of injury and enabling athletes to train more frequently. Tummo meditation has also been shown to reduce the risk of cardiac irregularities and improve core stability.

Mental Benefits

Tummo meditation is a powerful tool for stress reduction. By activating the parasympathetic nervous system, it promotes relaxation and reduces anxiety. It also improves cognitive performance, with studies showing faster reaction times and improved visual attention and working memory. Tummo meditation can also lead to a healthier stress response, boosting the immune system.

Spiritual Benefits

Tummo meditation is believed to lead to spiritual enlightenment and heightened consciousness. The visualisation of flames and inner fire is associated with vitality and creativity, and it is thought that practitioners can tap into a source of boundless energy and mental clarity.

Overall, Tummo meditation is a powerful practice that can lead to improved physical health, mental well-being, and spiritual growth.

Tummo meditation and the Wim Hof Method

Tummo meditation, also known as "inner fire" meditation, is an ancient practice that originated in Tibetan Buddhism. It involves a combination of breathing and visualization techniques to enter a deep state of meditation and increase one's inner heat. This technique is said to provide various benefits, including improved concentration, stress reduction, and better physical and mental health.

The Wim Hof Method is a similar technique developed by Dutch fitness guru Wim Hof, also known as the 'Iceman'. It involves three pillars: meditation, breathing exercises, and exposure to cold. While both Tummo and the Wim Hof Method involve raising body temperature in cold conditions and have similar breath patterns, there are some key differences. Tummo meditation includes fire visualization and has religious origins, while the Wim Hof Method does not.

Practitioners of Tummo meditation believe that it can lead to improved concentration, higher confidence, and better physical health. It is also said to reduce stress-related health problems such as anxiety, depression, high blood pressure, and cardiac irregularities.

The Wim Hof Method has gained popularity, with thousands of people worldwide practicing it and reporting positive effects on their bodies and minds. It is said to improve focus and mental clarity, increase calmness, enhance physical endurance, and promote a healthy heart and lungs.

Both Tummo meditation and the Wim Hof Method offer powerful tools for improving mental and physical well-being, providing individuals with greater control over their mind and body.

Where to learn Tummo meditation

Tummo meditation is an ancient practice that originated in Tibet and was developed by Buddhist monks in the Himalayas. It is a type of tantric yoga that involves breathing and visualisation techniques to increase one's "inner heat" and enable greater control over body temperature.

Tummo meditation is a closely guarded secret within the Buddhist community, traditionally reserved for advanced meditators and followers of traditional Buddhist Vajrayana tradition. However, knowledge of this style is slowly spreading, and there are now more opportunities to learn Tummo meditation.

Buddhist Monasteries

Buddhist monasteries are a common place to find people practising Tummo meditation. Visiting a Tibetan Buddhist monastery is a great way to learn more about this style of meditation.

Books

There are several books available that can provide an introduction to Tummo meditation, including:

• Reiki Tummo: An Effective Technique for Health and Happiness
• The Bliss of Inner Fire: Heart Practice of the Six Yogas of Naropa by Lama Yeshe
• What Doesn't Kill Us: How Freezing Water, Extreme Altitude and Environmental Conditioning Will Renew Our Lost Evolutionary Strength by Scott Carney

Videos and Online Courses

There are many videos available online that can teach the basics of Tummo meditation. For a more structured approach, you could enrol in a 10-week video course, such as the one offered by Wim Hof, which teaches a similar method based on breathing exercises, focus, and cold therapy.

Yoga Classes

Versions of Tummo meditation have recently been introduced within yoga classes as well.

Gurus and Experts

Tummo meditation is often learned from gurus and experts of the method, either in person or through online courses. It is recommended to consult a qualified teacher before practising this style of meditation, especially for beginners.

Centres

Some well-known centres associated with Tummo meditation include:

• Gelugpa Tradition: The Drepung Monastery in Tibet is the most renowned Gelugpa centre, but there are numerous Gelugpa centres worldwide.
• Kagyü Tradition: Kagyü centres often teach Mahamudra and other advanced meditation practices.
• Nyingma Tradition: Some of the most renowned Nyingma monasteries are in Tibet, such as Samye and Mindrolling Monastery.
• Sakya Tradition: Sakya centres are spread globally and preserve the teachings of the Sakya Khön lineage.
• Jonang Tradition: Jonang centres are mostly found in Tibet and some other parts of the world.
• Rime Movement: This is a non-sectarian approach to Tibetan Buddhism, emphasising the study and practice of teachings from all Tibetan Buddhist traditions.

Frequently asked questions