Our philosophy
Practice before you need it.
Most people begin to meditate when things get hard. You are welcome to begin earlier, while there is still room to breathe.
Meditation and yoga are small, steady habits. We rest on five human values: truth, peace, non-violence, love and right conduct, and we practise seva, selfless service.
2-minute practices
Short guided practices, on Instagram and by email.
Group sits
Meditating together. A monthly sit in Kathmandu is in preparation.
Breath, sound, stillness
Yoga, mantra chanting, singing circles, drum and bowls: gentle ways into stillness.
Behind the scenes
Hello
Hi, I'm Anup.
I grew up in Nepal, spent half of my life in Germany, and live in Kathmandu again. I trained as a chemical engineer and founded GIRI, a research institute here. I also produce electronic music, as one half of the duo Think City and on my own as Logical Monk.
My recent academic work on the spiritual foundations of human values is published by Oxford University Press: Global Citizenship Education and the Five Human Values, in The Oxford Handbook of Global Citizenship Education (2026). I live vegan, and I stand for animal rights.
I practise mindfulness meditation every day, to protect my inner peace and to gather the strength to meet each day as it unfolds. I started Kathmandu Meditates so that this simple practice can be within reach of anyone.
You're welcome to try the free challenge, to sit with me, or to help in the spirit of seva.
Follow along: @kathmandu_meditates
Experiences
Meditate with Anup, or find a retreat in Nepal.
Silent Sunrise Meditation at Shivapuri Baba AshramWith Anup · breathwork, silence and a morning walk around Pashupatinath · 2.5 hours · $15
Highly rated on BookRetreats: 50+ reviews and 4.9 out of 5 or more.
7-day yoga retreat with sightseeing, MatatirthaAd · WerbungRated 4.95 · 217 reviews on BookRetreats 5-day meditation and yoga retreat, KathmanduAd · WerbungRated 4.99 · 111 reviews on BookRetreatsSee all sessions and retreats → · Ratings as of 31 October 2026 · About the affiliate links
On Instagram
Real people, real practice.
Watch on Instagram
Watch on Instagram
Watch on Instagram
Watch on InstagramPractise now: meditation timer, a chant and a guided meditation →
Questions
Meditation, yoga and retreats in Nepal.
What is in the 21-day challenge?
One short email each morning for 21 days. Each one has a small practice of two to ten minutes: counting breaths, a body scan, listening, a kind phrase, a slow walk. You need no equipment.
Do I need to be religious or spiritual?
No. You can practise as a plain, secular exercise. Some of our gatherings include mantra chanting or singing, and taking part in those is always optional.
What is a meditation or yoga retreat in Nepal?
A stay of a few days to several weeks, usually in or near Kathmandu or Pokhara, that combines meditation and yoga with practices such as mantra chanting, sound practices or time in nature. Programmes differ a lot, so read the daily schedule and the guest reviews before you book. Many visitors choose autumn (October and November) and spring (March to May), when the weather is generally clearer.
Is this a medical treatment?
No. Meditation, yoga, chanting and sound practices are traditional, relaxing practices. Words such as "healing" on retreat listings describe those practices and are not medical treatment. They do not replace a doctor or therapist.
If today is hard
You don't need to be calm to begin.
Two minutes of quiet breathing is enough. This is a gentle practice, not a treatment, and it does not replace a doctor or therapist.
If you feel unsafe or are thinking of harming yourself, please talk to someone now.
Call 1166National suicide prevention helpline
Emergency in Nepal: Police 100 Ambulance 102
Elsewhere: find a helpline in your country at findahelpline.com. In an emergency, call your local emergency number.
If meditation brings up distressing feelings, stop and seek support. This site is not a crisis service.