A steady drumbeat. The crackle of a fire. Shadows flickering on cave walls as a figure sways, eyes closed, body seemingly swaying to the cues of an invisible force.
These are snapshots of what shamanic meditation may have looked like in the early days of humankind. Though the look and feel of it have changed with every cultural take on it, the practice’s essence remains the same.
Whether through drumming, breathwork, or guided journeys, it continues to pull back the veil on a world beyond the ordinary.
What is shamanic meditation?
At its core, shamanic meditation is a practice of deep inner travel. Shamans—or spiritual healers—of all cultures turn to it to enter an altered state to access hidden knowledge, clear energetic blocks, and connect with something beyond the everyday.
Their goal? To enter what’s often called non-ordinary reality, a space where intuition sharpens, guidance becomes clear, and deep healing unfolds beyond the rational mind’s grip. Because the truth is, the biggest roadblock to transformation is the limitations we’ve placed on ourselves, which can drain our energy.
“If you remove the beliefs that say you can’t do something, your energy will increase,” says Jeffrey Allen, an energy healer, spiritual coach, and trainer of a Mindvalley program, Duality.
Now, unlike traditional meditation, which often emphasizes stillness and detachment, the version that prioritizes shamanic healing focuses on sensorial immersion. It engages your bodily senses and mindful breathing to shift your perception of reality and unlock deeper states of consciousness.
While practices vary across traditions, common elements include:
- Shamanic drumming meditation: When repetitive beats are used to induce a trance-like state.
- Shamanic journey meditation: The experience of traveling inwards to receive messages from spirit guides.
- Shamanic guided meditation: A structured approach to accessing deeper states through visualization.
- Nature-based meditation: The chance to connect with the Earth’s energy for grounding and renewal.
The experience is personal, shaped by the shaman’s intention. Some practitioners get into shamanic meditation to offer energy healing. Others do it to facilitate vision quests or soul retrieval during a person’s “dark night of the soul” (or their life’s most challenging period).
What does science have to say about shamanic meditation?
Science is now catching up with what shamans have always known: that the capacity to heal has always been built into us all. As Michael Harner, a leading voice in modern shamanism, puts it: “Shamanism is a path of knowledge, not faith.”
So, instead of a “woo-woo” thing, you can think of shamanic guided meditation as more of a neurological hack.
It’s all in the science of theta waves, which it unlocks when practiced. Operating at 4 to 8 Hz, this brain state is between wakefulness and sleep and is where the mind becomes hyper-receptive to new insights and healing.
So, how exactly does this wave play into shamanic meditation and healing?
- Memory and emotional processing. Theta waves come from the hippocampus, the brain’s center for memory and emotions. When you’re in this state, neural connections loosen, freeing stuck emotions, dissolving old thought patterns, and making space for new perspectives to land.
- The hypnagogic state. That hazy, dreamlike phase right before you fall asleep? That’s pure theta territory. It’s where spontaneous insights, deep intuition, and emotional breakthroughs occur.
- Stress regulation. Research using the electroencephalogram (EEG) scans shows that experienced meditators like Tibetan monks spend long stretches in the theta state. It’s why they tend to be unmovingly zen and relatively stress-free.
- Nervous system relaxation. Entering theta territory allows your body to shift from fight-or-flight mode (high stress) to deep parasympathetic mode (low stress). It’s how your system repairs and recalibrates itself.
In short? Shamanic meditation may be ancient, but it’s timeless. And it proves that you can clear all the noise in the right state of mind.
Shamanism is a path of knowledge, not faith.
— Michael Harner, modern shamanism expert
As Juan Pablo Barahona, or JuanPa, a renowned spiritual healer and mindset coach, says in his Mindvalley program, Ultra Presence, “You don’t need more answers; you need to clear the confusion blocking them.”
5 shamanic meditation techniques to try out
Done right, shamanic meditation can pull you out of your everyday rut and into the state of intuitive bliss you’ve been wanting to tap into. Doing so, Jeffrey says, helps you change your life by “shifting from stressful decision-making to clear knowing.”
Here are five unique meditation techniques to step out of the noise and into a deep, healing flow:
1. Drumming
This is where shamanic journeying begins. Step one? Drown out the mental chaos. The steady, repetitive beat of a drum isn’t just for show. No, it’s a direct line to an altered state.
This works through rhythmic entrainment—a fancy way of saying your brainwaves sync up with an external rhythm. And when that rhythm matches the theta wave frequency, your mind shifts gears. Distractions fade, intuition sharpens, and the real inner work begins.
Think it’s all mystical nonsense? Science says otherwise. A study by the American Journal of Public Health found that drumming could help individuals who have battled addiction process their emotions on their healing journey.
So, one steady beat is all you need before your mind stops racing, your body unwinds, and the door to deep transformation swings wide open.
2. Breathwork
“Your nervous system carries all past experiences—releasing blockages restores presence,” explains JuanPa in his program. “The more you surrender, the faster you transform your nervous system and your life.
And a great way to immediately do that is breathwork.
When you can intentionally control your breath, you let yourself enter the parasympathetic mode of being. Mindful breathing techniques like circular breathing, holotropic breathwork, or deep belly breathing would flood your brain with oxygen, triggering a surge in theta waves.
The effects of this event are game-changing. When all that repressed stress and emotional gunk is cleared out of your body, you stop reacting from old wounds and start responding from clarity.
3. Shamanic journeying
Once your nervous system loosens its grip, the real magic begins in a process called shamanic journeying. It’s a visual experience where you tap into non-ordinary reality and let divine realizations come to you through visions and symbols.
Think of it as a graphic form of a spiritual transcendence experience.
In Amazonian tribes like the Shipibo, Quechua, and Asháninka, shamans use Ayahuasca—a brew made from the Banisteriopsis caapi vine and chacruna leaves—to trigger deep visions, ancestral messages, and emotional breakthroughs.
Others skip the brew and reach these states through breathwork, drumming, or deep meditation. Mongolian shamans, for example, enter trance-like journeys purely through rhythmic drumming and chanting, tapping into spirit realms without any substances.
So, what happens during a shamanic journey? Well, you mentally “travel” to what shamans from different tribes across the world refer to as the lower, middle, and upper worlds.
While they’d use different names and languages to map them out, the fundamental pattern of this universal “place” remains the same:
- The lower world. Think of this as nature’s wisdom zone. It’s where spirit animals, ancestors, and the deep, primal energy of the Earth come through with guidance.
- The middle world. This is our world, but unfiltered. You might see things as they are, but with an extra layer, whether they’re hidden energies, spirit presences, or messages you normally wouldn’t notice.
- The upper world. The realm of higher consciousness. It’s where you connect with divine wisdom from your higher self, spirit guides, and the kind of insights that feel like they come out of nowhere but hit deep.
Some people see vivid images and remember them forever, while others take time to process the shift. The only certainty is that no two journeys are ever the same… because no two souls walk the same path.
4. Sacred chanting
Ever noticed how a single hum can vibrate through your whole body? That’s energy in motion.
Chanting during shamanic meditation has the same quality as mantra meditation (where you repeat sacred phrases or prayers)—in that it activates frequencies that shift your state of consciousness.
But how exactly does it work? Two words for you: vocal resonance.
As science found out, the vibration of your voice syncs with your nervous system, nudging you into a deeply meditative rhythm. What’s more, sound-based meditation is found to lower stress, fatigue, and tension while boosting emotional well-being.
It’s no wonder why Tibetan singing bowls and throat singing have been studied for their effects on breathing and relaxation. That they have this effect on people proves that sounds are a physiological tool for transformation.
And many in this state would liken their experience to unlocking a forgotten language—that is, one that only your soul understands. Unpacking this phenomenon extensively in this program, JuanPa explains, “We are luminescent beings. The more we activate with sound and movement, the more we start living this light.”
Curious to know what this truly means? Here’s how to find out:
- Start with a simple hum. The sound “om” is a classic for a reason; it vibrates through your chest and head, instantly calming the mind.
- Experiment with throat singing. Used extensively by Mongolian shamans for healing, this deep, resonant technique alters brain waves to get you into a trance.
With these steps, it’s only a matter of time before your mind will follow.
5. Collective activation
“Group energy is a shortcut to healing,” Jeffrey says. “It pulls you forward even when you resist.”
It’s why shamans never work alone: they know energy magnifies in a group, and they take advantage of it with tribal rituals, drumming circles, and vision quests for centuries.
And they’re not the only ones who get it. Every major spiritual tradition harnesses collective energy in sacred spaces—pilgrims circumambulate the Kaaba in Mecca, millions gather to meditate at Bodh Gaya, and worshippers chant in unison at the Wailing Wall in Jerusalem.
Different traditions are united on the same principle: that energy is amplified when people come together with a shared intent. Just take a look at studies on social coherence to find out that heart rates tend to sync, brain waves align, and intuition gets laser sharp in congregations.
So, now that you know there’s power in numbers, what can you do to tap into it?
- Join a spiritual circle. Whether in person or online, meditating together in a shared space enhances the depth of your journey.
- Engage in synchronized visualization. When a group holds the same vision—whether it’s personal healing, world peace, or transformation—the energetic ripple is massive.
- Use a guided experience. Structured group meditations, like the Mindvalley ones you’re about to explore, are made to help you feel energy shifts faster than going solo.
Because, at the end of the day, transformation isn’t a solo journey. Having the right people as your “tribe” can make a huge difference.
7 guided shamanic meditations that up your healing game
And if you think you need a jungle retreat or a decades-old lineage to experience spiritual healing, think again. The beauty of shamanic meditation is that it’s accessible anywhere—if you’ve got the right guides nudging you on the right path.
Whether you want to journey into non-ordinary reality, meet your spirit guides, or clear stagnant energy, these guided practices will get you there.
No guesswork. No wondering if you’re “doing it right.” Just you, the experience, and the shift that follows.
1. Guided Meditation: Clearing Foreign Energy with Jeffrey Allen
Ever feel drained after spending time in a crowd or a chaotic space? That’s because your energy body acts like a sponge—soaking up other people’s vibes, emotions, and stress.
This guided meditation by Jeffrey himself helps you reset. It’s for anyone who feels overwhelmed by external energy or tangled up in other people’s priorities. With this practice, you’ll learn how to clear the noise, reclaim your space, and move through life with your energy intact.
2. Group Immersion Session: Dissolving Your Fears with Ariya Lorenz
Fear has a way of settling in, weighing you down before you even realize it’s there. But energy moves, and with the right shift, this low vibrational feeling gets to be released
Here, energy healer and Mindvalley trainer Ariya Lorenz leverages collective activation to help you break free from the heaviness. Through her guided energy work, you’ll reset your nervous system, clear emotional weight, and create space for clarity and confidence.
No more letting doubt, hesitation, or your past experiences hold you back.
3. Advanced Alpha Level Meditation: The Centering Exercise with Vishen
Your mind is more powerful than you think.
And this session—which is a core practice in The Silva Ultramind System program taught by Mindvalley’s founder and CEO, Vishen—proves it. This meditation softly guides you into the alpha frequency, the gateway to heightened creativity, intuition, and deep relaxation that preludes the theta territory.
With consistent practice, you’ll sharpen your instincts, quiet mental chatter, and unlock the full potential of your mind.
4. Be One With the Pulse of the Universe with Juan Pablo Barahona
Feeling awfully out of sync with life? That’s your energy fighting the universe’s natural rhythm. So, let JuanPa’s guided meditation, available on the Mindvalley app, bring you back into the flow state (where your alpha brain state takes over and everything “clicks”).
In this session, you’ll tap into breath, movement, and visualization to dissolve resistance and reconnect with the vibration of creation itself. It’s perfect for when you’re feeling stuck—and you want to remember the creative “you” again.
5. Find Inner Peace and Contentment by Bradley Morris
Some days, your mind feels like a chaotic group chat thanks to messages flying in from all directions, nonstop noise, and no way to mute it. Enter this session by Bradley Morris, which aims to anchor you in a moment of stillness in a world that never stops moving.
Breath, presence, and self-acceptance are the three ingredients that make this session work.
As you inhale into and exhale out of your heart, you’ll tap into something bigger—the life force within you—and remember that, in this moment, you have everything you need.
6. Advanced Flow State Meditation with Gamma Frequencies with The Monroe Institute
Apt for creatives, problem-solvers, and deep thinkers, this meditation invites you to approach challenges with curiosity instead of resistance.
Through breathwork, sensory observation, and focused clarity, you’ll train your mind to shift into the gamma state. From here, it’s easier to unleash peak cognitive function, deep spiritual insights, and intuition that’s heightened than ever.
When your mind is in flow, answers don’t just appear; they naturally unfold.
7. Inner Healer Meditation by Marie Diamond
Narrated by Hollywood’s renowned feng shui extraordinaire, this meditation helps you pinpoint what needs healing and guides you to connect with your inner shaman. You know, the part of you that knows exactly how to release, restore, and realign.
With her signature soothing guidance, Marie gets you going into a state of deep awareness in a matter of seconds. And in there, your capacity to heal yourself awaits.
Clear emotional baggage, dissolve limiting beliefs, and invite healing energy into your body, home, and life—whichever way you think is best to start over.
Bonus: Free shamanic meditation script
Sometimes, all you need is a roadmap… in the sound of your own voice. This shamanic meditation script is your guide to slipping into an altered state.
Whether you’re looking to meet a spirit guide, receive clarity, or simply shake off the weight of the world, this script will get you there. Record it, hear it play out, and set yourself free.
Part 1: Grounding yourself
Find a quiet space where you can relax. Sit or lie down comfortably.
Close your eyes. Take a slow, deep breath in through your nose… hold it for a moment… and exhale gently.
Feel your body softening with each breath, tension dissolving, energy settling.
You are exactly where you need to be.
Part 2: Setting your intention
Now, take a moment. What brought you here?
Are you seeking a message? Healing? Clarity on something in your life?
Let the answer rise naturally—no forcing, just allowing.
Once it comes, whisper it to yourself. Feel your intention settle in your heart… like a seed planting itself in fertile soil.
Now, repeat these words softly:
“I open myself to receive my own wisdom and healing.”
Part 3: Entering the journey
Feel your energy deepening. Imagine strong roots growing from your body, anchoring you to the earth.
A warm, golden light rises from below, wrapping around you like a cocoon.
Now, see yourself stepping into a landscape that calls to you—a dense forest, a sacred cave, an endless desert. Whatever appears is exactly what’s meant for you.
Right here, right now… you are safe. And you are guided.
Part 4: Meeting your spirit guide
In this sacred space, a presence approaches.
It may be an animal, a spiritual figure, or simply a sensation. There’s no right or wrong—just observe.
What do you notice? What energy do they carry?
Now, ask: “What do I need to know?”
Pause and listen. Don’t rush.
Let any message, feeling, or image flow into your awareness. No analyzing, no questioning—just receiving.
Trust what comes.
Step 5: Receiving your insight and returning to reality
Let the wisdom settle in.
Maybe it’s a word, a symbol, or just a deep sense of peace. Whatever it is, trust that it’s exactly what you need.
When you’re ready, thank your guide. Feel gratitude for this moment, for your journey, for the answers you’ve received.
Slowly, bring your awareness back to your body. Wiggle your fingers, roll your shoulders, and take a gentle breath in.
When you open your eyes, notice how different you feel… because you’re different.
That’s the power of stepping into your energy, your wisdom, your path.
Let this state be your default mode for the rest of your day.
Because you deserve it.
Find your spiritual superpower
If there’s one thing that samanic meditation can teach you, it’s that healing follows no set rules. Because the truth is, it’s ultimately about unlocking what’s already inside you.
And whether you drum, chant, breathe, or visualize, the real magic boils down to two things: when you let go and trust the process. As Jeffrey puts it, “Healing is natural—it happens all the time if we’re not in the way.”
And his free Duality masterclass is where clarity comes knocking on your door. You’ll explore many energy healing techniques, from his signature four tools for a life of true abundance to a tried-and-true blueprint for clearing emotional blocks in just seven minutes.
And their impact is way bigger than you’d expect.
Just ask Lorena Vukić, a Mindvalley member from Croatia, who turned her outlook around with Jeffrey’s guidance. “Before this, it was really hard to navigate my life; I felt like it was a constant battlefield,” she says. But everything shifted after the program. No longer stuck, Lorena now moves through life with clarity, using these energy tools “in any situation, any time, any place.”
Like Lorena, you can reclaim your energy, rewrite your story, and step into a reality where you’re in charge of the flow. And with Mindvalley by your side, you’ll quickly realize that transformation is not only possible—it’s inevitable.
Welcome in.
