Tomasz KozakiewiczMeditation teacher
Find the love that's already in your heart
A free five-day course with Tomasz Kozakiewicz, who has meditated for 30 years. Each day is one short video and a few questions to write about. By day three you're doing the Inner Love Meditation, and by day five you can bring the feeling back with a touch of your hand.
Start here
The welcome, how to sit and breathe, and the full Inner Love Meditation on day three. Your email is all it takes.
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Not sure yet? Try Day 1 first, no email.
Try Day 1 now, no email
Body, Breath and Mind
Find a way of sitting your body can keep, and ten breaths into your heart.
12 min video
Liked it? Get Day 2 by email.
One practice, learned well
The full meditation, a five-minute version for busy mornings, and a deeper one that lets you return to the feeling with a touch of your hand.
Gentle, step by step
Meditation is absolutely natural for us. Day one is how to sit and breathe, day two a short guided warm-up, and on day three you do the Inner Love Meditation, guided all the way.
Something to come back to on hard days
When a day is hard, I come back to love, and then it's a different situation. The questions each day help you take that feeling off the cushion and into your life.
When I was younger I was in a downward spiral: parties, then alcohol, then drugs. I wanted a family and someone to share my life with, and underneath all of it I just wanted to feel loved and to accept myself.
One day I heard an announcement on the radio about a yoga group. I went, I started meditating with them, and my life began to turn around. It wasn't easy. I still had my old friends and the thrill of running away from myself. But I quit the drugs and I kept meditating, and whenever life got hard after that, I meditated more.
That was 30 years ago. I'm not a guru or a master. I'm a normal human being who kept practising. The Inner Love Meditation came to me early, when I started asking what love in my own heart actually is. It still helps me on the days I struggle: I come back to love, and then it's a different situation. It's the practice I'd give you first.
The days
One video a day, most of them around ten minutes, each ending with a few questions to write about. Day by day works best, because you build a routine, but go at your own pace.
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Welcome
Why this practice, what the five days hold, and three questions about what love means to you.
11 min video, free
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1
Day 1
Body, Breath and Mind
Find a way of sitting your body can keep, and ten breaths into your heart.
12 min video, free
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2
Day 2
What Meditation Is, and Getting Ready
A simple way to think about meditation, then your first short guided session with light and breath.
12 min video, free
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3
Day 3
The Inner Love Meditation
The star of the show: travel to the centre of your heart and bring back the love you find there.
14 min video, free
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4
Day 4
The Short Version
The shower version: five minutes for the mornings when you're in a rush.
9 min video, opens when you share it
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5
Day 5
The Extended Version
Link the feeling of love to a simple gesture, so you can return to it anywhere.
23 min video, opens when you share it
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Your Questions
Am I doing it right? Can I lie down? Can it help me sleep? The questions people ask most.
16 min video, free
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Tips for Keeping It Going
Start small, be kind to yourself, find others to sit with, and practise gratitude.
11 min video, free
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Farewell and Hello
A short goodbye, and a place to write what changed for you.
3 min video, free
What you get
- 9 video lessons, about 111 minutes in all
- 3 guided meditations to keep and come back to
- A workbook with something to write each day
- A soft animation that plays while you meditate, for when you open your eyes
Ways in
Start here
Free with your email
The welcome, how to sit and breathe, and the full Inner Love Meditation on day three. Your email is all it takes.
Go deeper
Free when you pass it on
The five-minute shower version and the gesture that brings the feeling back anywhere. Opens when you pass the course on to two people who'd use it.
Questions
Do I need any experience?
No. The first two days cover how to sit, what to do with your hands and how breath and mind affect each other, then a short guided session gets you ready for the main meditation on day three.
How do I know if I'm doing it right?
There's no perfect way. There's your way, and you'll find it. Thoughts and feelings will come. Notice them, be kind to yourself, and come back. That coming back is the practice.
Can I lie down, or keep my eyes open?
Yes. Sitting upright works best for most people, and closing your eyes makes the visualisation easier, but do what your body needs. If you lie down, try imagining that you're sitting.
Is it religious?
It's a visualisation of light, and it invites helpers and guides into the practice. You don't need to believe anything to try it. Keep what helps you.
Can meditation bring up difficult feelings?
Sometimes. When the mind calms down, things we've pushed away can surface. If you live with trauma or a clinical condition, talk to your therapist or doctor first, and it's always fine to stop for the day.
How soon will I feel something?
Often something shifts in the first session, even after ten breaths into your heart. The deeper change takes weeks, months, sometimes years. My first two months were a roller coaster, and it kept growing after that. With practice comes mastery.
What does it cost?
Nothing. Your email address opens the welcome, days one to three, the questions, the tips and the closing. Days four and five open when you pass the course on to two people who'd use it.
Start with day one
A free five-day course with Tomasz Kozakiewicz, who has meditated for 30 years. Each day is one short video and a few questions to write about. By day three you're doing the Inner Love Meditation, and by day five you can bring the feeling back with a touch of your hand.
Start here
The welcome, how to sit and breathe, and the full Inner Love Meditation on day three. Your email is all it takes.
Already started? Sign in to continue.
Not ready for a course? Start with something to read.
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Meditation for Beginners
A practical, science-grounded guide to meditation for beginners: how to start, how long to sit, and what actually changes.
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Being Kinder to Yourself
How to practice self-compassion, quiet a harsh inner critic, and treat yourself with the kindness you'd give a friend, backed by research.
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Opening the Heart
What loving-kindness meditation is, how to practise metta and tonglen, and what the research says about cultivating compassion.