Lost in the Meditation Jungle

July 15, 2026

Setting Off Without a Plan or Goal Using YouTube and Online Information

Quite often, people have come to me because their unsupervised self-study – or rather, their random experimentation – had produced strange effects they did not understand or left them overwhelmed by intense experiences. Admittedly, not as often as those who wondered why absolutely nothing seemed to be happening in their practice and were therefore searching for greater depth and effectiveness, but still often enough.

The internet age offers an incredible wealth of freely accessible information and an unprecedented variety of opportunities. It is hardly surprising that people can easily lose their way and become confused.

I am convinced that meditation is one of the most rewarding and, at the same time, one of the highest arts a person can pursue. However, it is important to approach the subject carefully and thoughtfully.

Unfortunately, this advice has not yet become common knowledge. It is time to reinforce it.

Let's Begin with an Analogy!

Do you think the following would be a sensible way to learn to play the guitar?

Lesson 1:

First, play the solo from Red Hot Chili Peppers' “Wet Sand”. [One of my absolute favourites... although only as a listener.]

Lesson 2:

The chord progression G, D, E, C sounds particularly harmonious.

Lesson 3:

Transpose the accompaniment riff down by a semitone so the singer can perform it within their vocal range.

Lesson 4:

The upper strings produce the higher notes. The lower strings produce the lower notes.

Lesson 5:

If you are right-handed, you hold the guitar neck with your left hand.

That hardly sounds like a logical, progressive learning sequence, does it?

Yet this is exactly how many people stumble through their “studies”. Here a random Instagram Reel, there a free course, then a video sent by a friend who is already highly advanced, a book picked up from a community book exchange, and over there a viral video currently recommended by the algorithm.

Whether it is learning the guitar or learning meditation. It cannot be that difficult. With a few tips and tricks, surely anyone can teach themselves.

I have also researched, learnt and developed many skills on my own – whether computer skills, new drum pieces or new Kung Fu sets (sequences of many techniques). But only after I had built a solid foundation with the help of a teacher that I continue to develop steadily.

However, there is one thing you should keep in mind:

If you learn to play the guitar incorrectly, it will simply sound dreadful, or your fingers will become tired and tense sooner than necessary. Not to mention that relearning later is often more difficult than getting it right from the start.

If you make mistakes while meditating, or simply choose a practice you are not yet ready for, you can quickly make existing problems worse and move even further away from your goal.

Something Needs to Change!

For many people, the journey begins during a period of overload and despair. “Things cannot go on like this. I really have to do something before I completely lose it!”

Meditation is meant to relieve stress and frustration, but does it work when you go it alone?

A friend mentions having heard that, according to a study, meditation is an effective way to reduce stress.

So, let's ask the internet. Ah, there is an Instagram video by a Zen master. Oh, and over there is a free app with new guided meditations every day.

Let's get started! We'll see where this leads.

It only takes 20 minutes. “If it doesn’t help, it won’t do any harm.” ... or perhaps it does?

A simple push-up can quickly be learnt from a YouTube video or an exercise book.

If you perform it incorrectly for a while, sooner or later your elbow will start to complain with the appropriate pain. You take a break, do some research, correct your technique... or perhaps give up altogether. After all, it is rather exhausting anyway.

A fitness instructor would probably have pointed out one or two important details, corrected your posture, explained how many repetitions are appropriate for you at the moment, how to progress, what variations exist, when you should take a break because of pain, and so on.

With mental and spiritual practices, however, if you experiment on your own, you may suddenly find yourself overwhelmed by unexpected experiences or dramatic leaps in your progress without knowing how to deal with them. In my opinion, they are at least one league above purely physical exercises.

In that light, it almost seems reckless that anyone can gain unrestricted access to such advanced arts at any time.

Let's just try Kriya Yoga Level 17. Levels 1 to 16 surely were not that important... Besides, some people in the comments describe remarkable spiritual experiences that naturally spark curiosity.

How difficult can Zazen really be? You simply sit down and stare at the wall. Feeling completely exhausted afterwards and having aching legs is probably just part of the process.

If you suddenly wake up in the middle of the night, find yourself unable to concentrate at work, or start suffering panic attacks, surely that will pass eventually...

A Historical Memory Gap

Especially for people with existing emotional or psychological issues, many forms of sitting meditation are simply unsuitable or even dangerous. Even more so if there is no experienced teacher available to provide guidance and feedback.

Qi Gong is perfectly suited to these kinds of challenges and provides the ideal introduction to meditative arts. It offers a safe outlet, clears energy blockages, and helps restore health and well-being. The gentle movements are perfect for clearing the mind – much easier than sitting still and wrestling with your thoughts.

Here is an important insight that shaped the Shaolin tradition, but has largely been forgotten today:

Bodhidharma is regarded as the founder of Zen Buddhism. He realised that many of the monks at the Shaolin Temple were simply not ready for the many hours of sitting meditation expected of them.

Therefore, the First Patriarch taught them moving exercises that enabled them to strengthen their health, balance their emotions and build the energy required for the demanding path towards enlightenment, which is the ultimate goal of a Buddhist monk. These exercises, such as the “18 Lohan Hands”, became the foundation of Shaolin Qi Gong.

Bodhidharma also recognised that a strong mind requires a healthy body.

Nowadays, however, people often sign up for a Zazen retreat or a Transcendental Meditation workshop without any prior experience.

Yet sitting meditation was never originally intended to address most of the everyday problems and goals common in modern society – such as stress management, building resilience, back pain, releasing pent-up emotions and harmful thought patterns, sleep and digestive issues, depression or burnout.

Yes, it still helps some people with these challenges. Namely those who are ready for it – or, in Buddhist terms, those who possess the necessary “spiritual roots”, “karmic conditions” or sufficient prior experience.

However, these goals can usually be achieved both more quickly and more safely through the method specifically designed for them: Qi Gong.

A meditative state of mind is essential in Qi Gong.

Very well then, Qi Gong it is! Why not begin straight away with the “Small Universe” (the Microcosmic Orbit), as is offered in some places? The stronger, the better – that’s the common belief.

However, for most people it simply will not work because they lack the necessary foundations. Others overload themselves and then wonder why they cannot sleep for three days afterwards.

I have also taught the Small Universe, but only to students with at least five years of experience and the necessary prerequisites. For them, it produced truly wonderful results.

The 5 Biggest Pitfalls of Meditative Arts

In my opinion, these are the greatest obstacles to progressing safely and effectively in meditative practice.

At the end of this article, you will discover how to overcome them with ease.

1. Disorientation through being overwhelmed

Even in the time of the Buddha, there were said to have been thousands of different forms of Yoga. Today, there are countless methods of spiritual practice – both sitting and moving. It is hardly surprising that people struggle to keep an overview. Take the time to find out exactly who a particular system is intended for, what its purpose is, and what level of commitment it requires. Then compare this with your current goals and challenges. Why study a method aimed at spiritual enlightenment that should ideally be practised for two hours every day when all you really want is to reduce stress and you have very little time available?

2. Lack of Connection with the Teacher

By this I do not mean signing a lifelong contract, but rather having proper guidance, mutual trust, structured step-by-step instruction, and someone you can turn to when questions or difficulties arise.

There is a good reason why students were traditionally guided by a master who always knew where they currently stood and what they needed for their next step. If the creator of the YouTube video cannot be contacted, you are left completely on your own when the expected results fail to appear or unexpected effects occur.

When studying entirely on your own, setbacks are almost inevitable. They can still happen even under excellent guidance, but they can then be recognised and corrected quickly.

Your school should be chosen carefully and thoughtfully. You will find helpful advice in my free guide “Your Guide to the Wonderful World of Qi Gong”. Once you have found a school that suits you and you are making good progress, stay with it. The depth developed over many years is far more valuable than collecting countless techniques from different sources.

3. Diluted Teachings

Someone completes a short Qi Gong instructor course from scratch and before long starts publishing online tutorials and podcast lessons to attract students. Personal experience and genuine progress? Barely any. Knowledge? Mostly theoretical. Teaching experience? None. Hardly the ideal foundation for guiding someone safely.

If teachers – no matter how likeable or well-intentioned they may be – have only slightly more experience than their students, the limits of what they can pass on are reached very quickly. Anyone trained within a superficial system can only transmit superficial results.

4. Lack of Time & Discipline

Consistency is absolutely essential if you want to make real progress.

Motivating yourself to practise once or twice a week may provide pleasant relaxation. However, lasting transformation requires daily practice.

With so many responsibilities, distractions and opportunities to waste time, many people struggle to set aside even a small amount of time each day for their own cultivation.

5. Impatience

In our fast-paced society, everything has to happen immediately. Order something on Sunday evening and by Monday lunchtime you are already wondering anxiously whether the parcel will arrive today. Meditation is not an instant solution, but a transformative practice that requires both time and dedication.

Once you have gained some experience, you will be able to regain your balance quickly on a difficult day or use Qi Gong exercises to release tension in an instant. However, genuine long-term growth requires patience – both with yourself and with the method you have chosen. The key is to keep going.

Many people who already had experience with meditation were amazed by the profound peace and deep sense of connection they experienced through genuine, high-quality Qi Gong.

What Advice Would I Like to Leave You with?

Choose a method that genuinely suits your needs, your goals and your schedule.

Is your current goal to attain enlightenment, develop psychic abilities, or simply enjoy a healthy, long life?

Are you prepared to dedicate your life to spiritual cultivation as a monk or nun, or would you rather create greater harmony in your family life while performing well at work without exhausting yourself?

Learn from the most experienced teacher you can find who is willing to teach you and whom you trust. The easiest option – the yoga fitness class included with your membership at the gym around the corner – may not necessarily be the best one.

Be willing to invest some travelling time if you are fortunate enough to find a suitable master or teacher. Some of my students travel for an hour each way every week, while others occasionally come from Germany. As for myself, I travelled around the world in order to learn from my master.

If you cannot find anyone suitable in your area – which unfortunately is quite likely – make use of high-quality, structured online programmes instead. A high-class training method is always better than an easy but ineffective solution in the long run. (You can read more about this in the article “Can You Learn Kung Fu/Qi Gong Online?”)

By doing so, you will establish a solid foundation before experimenting on your own, which, once you have been set on the right path, you will most likely no longer feel the need to do anyway.

In this way, you will save yourself a great deal of time on your journey towards your goals while avoiding unnecessary setbacks, frustration and, above all, undesirable side effects.

Oh, and one more thing! Once you have acquired the necessary knowledge and exercises, honour your practice and practise exactly as you have been taught. That is how you will develop the skill and ability needed to achieve the results you are aiming for.

It really is that simple. 😊

If you would like to begin your journey with Shaolin Cosmos Qi Gong under my guidance, I would be delighted to teach you everything you need to overcome these five major pitfalls.

Disorientation through being overwhelmed

Whereas in the past you simply had to trust the master blindly, understanding is very important for people today. That is why I explain exactly where each of the Shaolin arts is leading, and what you can achieve with each of the different tools.

Lack of Connection with the Teacher

As your “Sifu” (teacher/master), I am always there for you. Whether you have questions, uncertainties or the highly unlikely experience of negative effects, I will gladly help you through comments beneath the online lessons, by email or, of course, during live classes. You will first build a solid foundation before progressing to the higher arts once you are truly ready.

Diluted Teachings

With 18 years of teaching experience, my own teaching has now reached adulthood. Everything I pass on comes directly from an authentic transmission line from the Shaolin Temple, refined through my outstanding and world-renowned master, Wong Kiew Kit.

Lack of Time & Discipline

With just 15 minutes of practice each day, you can easily fit Qi Gong into your daily routine. Twice a day if you wish to be especially diligent. Before long, it will become a cherished habit to leave the house only after enjoying a refreshing practice session.

Impatience

Thanks to our particularly effective method, you will soon notice your first improvements and tangible progress. That early success helps you maintain your motivation over the long term.

If you are ready to begin, start with “The Essence of Qi Gong”. During the four-week course, you will learn everything you need for effective practice – not only in theory, but through your own direct experience.

And I can hardly wait to hear about your successes. 😊

You'd like to know our special Shaolin Cosmos Qi Gong?

Then use this Online Mini Course to get

Although the course only scratches the surface, I’m always surprised by how enthusiastic many participants already are.

Thank you very much for the great course… since I started practising the exercise, I feel much more relaxed.
Feels amazingly good. Thank you so much. 🙏😊
I really enjoyed it. It was informative and to the point. The exercise was explained very clearly and well structured. A beautiful exercise, presented in a very likeable way.
This is incredibly soothing!
Thank you for this wonderful exercise. Before practising I felt tired and low on energy, but now I clearly feel more energised and lighter.
Very informative and easy to do — a great exercise that I will definitely keep using.
Brilliant!

In my complete and in-depth course programs, I then teach the inner skills that will truly bring your practice to life.

Once students have learned those, their testimonials sound more like this:

This was the best Qigong course I have ever attended. Everything was perfect — the relaxed atmosphere, the detailed and well-founded explanations, and the presentation of the underlying philosophy that left no questions unanswered. You couldn’t design an online course any better.
- Klaus Micke

This course is exactly what I’ve been looking for for years! Finally, I can enjoy the Qi Flow instead of just experiencing gentle stretching and strengthening in a social setting at a sports club!
- Julia Holz

I enjoyed every practice session — and I still do. After each session, I feel refreshed and start the day with more energy than before. I’m still pleasantly surprised by what’s possible with just 15 minutes a day.
- Cora Hemken

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