Learn How to Meditate | Beginner’s Meditation Class
Meditation for Beginners
Learn How to Meditate
Free Online Beginner Meditation Class - Course #100
Interested in Meditation? Want to learn how to meditate? Don’t know where to begin? Then this class is for you…
Lately I have been getting many requests from those who are new to meditation, on how to learn this wonderful spiritual science and how to establish a personal, daily meditation practice. Perhaps this is because the widespread benefits of meditation are now well recognized by the establishment, or perhaps it is because humanity is in the midst of rising to a new level of Conscious Living. In either case, this Beginner Meditation Class will provide those new to meditation all the guidance they need in order to learn this great art.
This class is part of the Free Online Yoga & Meditation Classes that are offered here on Mastery of Meditation. To learn how these Yoga & Meditation classes are structured, you can watch the video on the Free Online Yoga & Meditation Classes page or read the Free Online Yoga & Meditation Classes FAQ.
In brief, this page has links (which are in green) to all the instructional meditation videos and how to meditate articles you will need to complete this course and learn meditation. You may start the class anytime you wish and to register, just leave a comment in the comments section below. You do not require anything more from me in order to join and participate in the class. If you are inspired, just start.
Learn How to Meditate | Beginner Meditation Class Overview:
This Beginner Meditation Class is, as title implies, designed to help you learn how to mediate. The absolute key to learning meditation is doing it and that is the core focus of this class. Although the course does incorporate several important instructional articles to help you deepen your understanding of meditation, the key focus of the course is to guide you step by step on how to actually meditate.
In addition to the instructional articles mentioned above, this Learn How to Meditate Class also uses free meditation instructional videos, from the Free Online Guided Meditation Videos, and free yoga breathing exercise videos, from the Free Online Yoga Breathing Exercises Videos. The links to the specific videos used by this class are in the syllabus below.
This class will teach 2 very powerful meditation techniques, both of which have shown to be of immense value and benefit to the practitioners. The first, Breath Meditation (or Zazen), is the heart of Zen Buddhism and many Eastern meditation systems and the other, Mantra Meditation, is the core of Hindu as well as some other meditation systems.
This course is designed for 2 weeks, but, of course, the objective is to to help you establish a lifelong meditation practice. In this post I will provide the program objectives, details, syllabus and participation guidelines. Please read through everything carefully so you will be able to get maximum benefit from the program.
If you have any questions regarding the Learn How to Meditate | Beginner Meditation Class, please feel free to email me at anmol@anmolmehta.com.
Learn How to Meditate | Beginner Meditation Class Objectives:
- Learn how to meditate.
- Reduce stress while creating inner peace and tranquility.
- Help the body heal and cure itself.
- Develop clarity of thought and improved brain function.
- Discover spontaneous joy and inner happiness.
- Develop intuition and unleash your gifts and talents.
- Align yourself with your Higher Self, find your true purpose and uncover your True Nature.
- Develop the Witnessing Consciousness and Moment to Moment Awareness.
Learn How to Meditate | Beginner Meditation Class Details:
Class Structure:
Each day’s session consists of 2 sections: Simple Yoga Breathing exercises (pranayama) and Meditation Practice. The total time for this class is approximately 20 minutes / day.
Required Reading:
- Beginner’s Guide to Yoga Breathing Exercises (Pranayama)
- Essential Meditation Tips & Tools for Daily Practice
- Top 5 Mistakes in Establishing a Daily Meditation Practice
- How to Meditate By Yourself (Zazen Practice)
- Legal Disclaimer
Suggested Reading:
Course Materials (Free Meditation Videos, Free Yoga Breathing Videos, etc.):
- Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama)
- Zen Meditation Technique (Zazen)
- So Hum Mantra Meditation Technique
Learn How to Meditate | Beginner Meditation Class Syllabus:
The following describes the 2 sections comprising the 20 minute daily breathing and meditation session for this class.
Each breathing exercise and meditation technique below is a link to the article with all the details you need.
Each day do the following…
Section 1: Yoga Breathing Exercises Section:
Total time 1-5 Minutes.
- Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama): Anuloma Viloma pranayama (or Alternate Nostril Breathing) is excellent for preparing your mind for meditation. It will calm the thought waves, relax your entire system and make it easier for your to meditate. Start with 1-2 minutes and work up to 5 minutes. The link above includes a free video on how to practice and master this important breathing exercise.
Section 2: Meditation Section:
Total time 5-15 minutes. Learn and practice Zazen (Zen Meditation Technique) for week 1 and learn and practice So Hum Mantra Meditation for week 2. Going forward choose the one you like more and allow it to take you deeper.
- Zen Meditation Technique (Zazen): Zazen, or breath meditation technique is perhaps the most popular of all meditation techniques. It is an excellent method with which to learn meditation. The title link is to the article which includes a step-by-step guided meditation video on how to practice Zazen. This meditation is suitable for both beginners and advanced practitioners alike. Start with 5 minutes and build up to 15 minutes. Do this for week 1.
- So Hum Mantra Meditation Technique: One of the best mantra meditation techniques. Has a profound affect on many different layers of your being. Simple to learn and practice, yet bestows a wide range of key benefits. Start with 5 minutes and build up to 15 minutes. Do this for week 2.
Learn How to Meditate | Beginner Meditation Class Guidelines:
Following are the guidelines which I suggest to follow…
- Please post all comments, questions and feedback in the comments section of this post. This way all will benefit from the discussion. Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format. Of course, you are free to email me as well if you would like the discussion to not be public.
- I wish you all a wonderful learning and transforming experience. Learning Meditation is without a doubt the single greatest factor in helping you discover your True Self and live your life at your Highest Potential.
Benefiting from Mastery of Meditation & Yoga? 
on May 17th, 2008 at 4:02 pm
What would you suggest to be the first and foremost thing a 15 year old should start on?
on May 18th, 2008 at 8:25 pm
Start exactly right here with this beginner’s meditation program and in this program start with the Zen Meditation Technique. It is undoubtedly one of the best meditations to learn.
Great to hear of your interest. Let me know if I can be of any help to you.
All Good Wishes,
Anmol
on May 18th, 2008 at 9:47 pm
Should I first do the core abdomen yoga? Or should i do it while i practise this meditation. I would like to have more willpower because i easily give up, or rather i do something with alot of spirit, and then it fades.
on May 19th, 2008 at 10:09 am
Yes do it while practicing this meditation. If you like you can pick the Beginner’s Introduction to Kundalini Yoga & Meditation Course (101). It incorporates the Navel work and also introduces you to this Meditation technique.
Otherwise just do the Abdominal Set and Zen Meditation.
Best,
Anmol
on May 23rd, 2008 at 6:51 pm
I have an anxiety disorder and have trouble tuning out my nagging thoughts and worries. I want to learn to meditate so badly, but I cannot seem to stop the inner thoughts while doing so. Any tips on silencing this noise while I meditate?
on May 25th, 2008 at 2:37 pm
Thank you for submitting your article to Living by Design’s 25th personal development blog carnival - your article was selected to be featured from over 90 total submissions.
on May 25th, 2008 at 9:53 pm
I am very interested in starting the Meditation series but am not sure when the best time would be to do it. My goal is to improve my general health, self esteem, and posture.
on May 26th, 2008 at 10:57 pm
Great to hear you are interested in starting a meditation practice, I am sure it will benefit you.
If you can manage, the best time to practice meditation is early in the morning. You can read more the reason behind that in the following article…
How To Become An Early Riser
All Good Wishes,
Anmol
on May 27th, 2008 at 4:37 pm
I found learning and practicing Zen Meditation (Zazen) to ultimately help me with panic attacks and anxiety. But if they are troubling you when you sit and just observe the breath, try the So Hum Mantra Meditation first, as that will help occupy the mind while you develop concentration, and invite relaxation.
Also, do the pranayama before meditating as that can really help invite peace as well.
In addition, as you learn to simply observe and let go of the negative thoughts that arise, it’s repetition will start to loose it’s bite in due course. Don’t allow the thinking to take you for a mental ride as much as possible. Just see the thought and let it go.
Unless the thiking is very disturbing see if you can push through a week or two and then see how you feel.
Let me know.
Best,
Anmol
on May 28th, 2008 at 10:13 pm
I have really bad posture so it is very hard for me to sit with a straight back. Is there anything you can reccomend to help me build my posture?
on May 29th, 2008 at 9:46 pm
Yes to sit up straight for meditation, use a Zafu. It is very effective. Here is an article about such Tools & Tips for Meditation Practice.
Also, the yoga practice will certainly help build your back and your energy, which when low also leads to bad posture.
Best,
Anmol
on May 31st, 2008 at 9:39 am
[…] Mastery of Meditation, Zen and Kundalini Yoga presents Learn How to Meditate - Beginner’s Meditation Class: Anuloma Viloma pranayama (or Alternate Nostril Breathing) is excellent for preparing your mind for meditation. It will calm the thought waves, relax your entire system and make it easier for your to meditate. Start with 1-2 minutes and work up to 5 minutes. […]
on May 31st, 2008 at 9:46 am
Thanks for submitting this post to our blog carnival. We just published the 34th edition of Brain Blogging and your article was featured!
Thank you.
Sincerely,
Shaheen
on June 2nd, 2008 at 3:30 pm
Your carnivals are absolutely great and the website is also looking really good. Honored to be featured.
Thanks,
Anmol
on June 11th, 2008 at 1:26 pm
registering for free meditation class
on June 11th, 2008 at 9:25 pm
Great to hear you are joining the Learn to Meditate course. Let me know how it goes.
Best,
Anmol
on June 17th, 2008 at 5:18 pm
[…] To help you get started, or to enhance your practice, here are 2 free resources available on Mastery of Meditation: Learn How to Meditate | Beginner’s Meditation Course and The Free Online Guided Meditation Techniques E-book. No more excuses, just begin! […]
on June 18th, 2008 at 11:07 am
Heard lot about yoga and its benefit but never tried. I think I found right place to start now. Thank you for free class.
Mini
on June 18th, 2008 at 8:24 pm
Happy to share my knowledge, glad you have found us. Let me know if you run into any issues or have any questions.
All Good Wishes,
Anmol
on June 19th, 2008 at 8:15 pm
Thank you.
on June 20th, 2008 at 8:15 am
[…] Anmol Mehta presents Learn How to Meditate | Beginner’s Meditation Class, saying, “Learn how to meditate from this popular online class, offered for free on the Mastery of Meditation website.” […]
on June 20th, 2008 at 4:39 pm
[…] Beginner’s Meditation Class | Learn How to Meditate […]
on June 22nd, 2008 at 11:21 am
[…] Interested in Meditation? Want to learn how to meditate? Don’t know where to begin? Then this class is for you…Anmol Mehta presents Learn How to Meditate | Beginner’s Meditation Class posted at Mastery of Meditation, Enlightenment and Kundalini Yoga. […]
on June 25th, 2008 at 10:47 pm
Hey Anmol, I’ve tried to begin with the zazen meditation + core abdominal yoga, but after the first few days, i began to do it every two days, then every 3, then once a week and then i stopped. I didn’t have the willpower to get up in the morning, and i couldn’t follow through with my spiritual practise. Usually I start with a bang and then fade as i go along, and this happens with nearly everything i’ve attempted to do. Do you have any advice, for my spiritual practise, as well as any other goals i’m trying to achieve? Thanks, AJ.
on June 29th, 2008 at 5:11 am
[…] Anmol Mehta presents Learn How to Meditate Beginner’s Meditation Class posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “Learn how to meditate from this popular online class, offered for free on the Mastery of Meditation website.” […]
on July 6th, 2008 at 6:13 pm
Now that I’ve posted a comment, I don’t know how to start your first course… I try clicking on the link and it just brings me to the description - help! I would just like to look at it and know how to open it today, as I most likely won’t do the 45 min today. Thanks!
on July 9th, 2008 at 5:28 pm
Looking forward to the classes thank you for making these practices available online
on July 11th, 2008 at 3:36 pm
[…] If you are new to meditation and would like, you are welcome to sign up for the Free Online Classes offered here on Mastery of Meditation & Yoga as well. Here is the link to the beginner’s meditation class, Learn to Meditate | Beginner’s Meditation Class. […]
on July 11th, 2008 at 9:15 pm
Hi anmolji,
I’m 39 years and I’ve been doing yoga for the past 10 years. But still I’m not able to quieten my mind when I try to sit for meditation. All kinds of negative thoughts crops up in my mind. Hope by going through this meditation course, I’ll benefit. Thank you.
on July 14th, 2008 at 9:58 pm
Hi Anmol,
Could you give me links from your site of how to reduce belly fat and have a flat belly using Yoga?
Thank you
on July 16th, 2008 at 9:11 pm
Please also see my new article on a technique to help quieten the brain (Meditation Technique to Control the Mind). Also, as you have a great deal of experience with meditation already, please try the following advanced meditation technique (it is not easy, but the most effective approach I know of to silence the mind - Silent Mind Meditation Technique).
Let me know how it goes.
All Good Wishes,
Anmol
on July 16th, 2008 at 9:15 pm
Please look at the articles in the following category:
Weight Loss (Tagged Articles)
Weight Loss Category Articles
Best,
Anmol
on July 20th, 2008 at 10:22 pm
Hi Anmol
I’ve done meditation a couple of times before. For 20 minutes just lying down observing the thoughts and observing the observer.
There’s so much, does it matter what order you do what in?
I have anxiety sometimes when wanting to go and speak to a girl I’m attracted to. Could meditation help with this?
Like I’ve heard opening your chakras and stuff helps you “feel at home in the world”, realise “abundance”, help with self-expression and wisdom, is this true?
I’m not sure where to start with these classes either there’s loads, can you recommend one for suited for me?
on July 29th, 2008 at 4:45 am
Hello,
My name is jasmine i’m very much interested in the free online classes.At the moment I’m havin sprain or strain on the pelvic at my left leg side..it hurts so much n heat inflammation..sometimes it disappear but most of the time it hurts.I went to doctors and they have different answers.The latest doctor said it is muscle torn near the pelvic line.
It got worst since i delivered,maybe it is because of my weight too. i have gain 20 kilo more.
So if you can please tell me what shld. i start to practice to make it better.thankz
on August 5th, 2008 at 11:08 am
I am registering for this class thanks for the information on divine contact
on August 6th, 2008 at 12:17 pm
Yes meditation will certainly help you open up and help you with your anxiety issue. Zazen (Zen meditation technique helped me a lot with this). It is part of the beginner meditation course. Here is the link to that, and it’s a great place to start.
Learn to Meditate | Beginner’s Meditation Course
Best,
Anmol
on August 6th, 2008 at 12:35 pm
Sorry to hear of your difficulty. If it is a muscle tear the doctor’s should be able to determine/see that via certain tests. Have they suggested getting such tests to look at that region?
If it is a muscle tear you need to rest it and only stretch the region very gently, if at all. I can suggest you try the following pranayama though, it is good for promoting healing, optimizing health and weight loss.
Kapalbhati Pranayama for Health and Healing
All Good Wishes,
Anmol
on August 6th, 2008 at 12:39 pm
Great to hear you are joining the meditation class. I welcome any feedback you might have.
All Good Wishes,
Anmol
on August 8th, 2008 at 6:18 pm
Clicking the link should take you to the class syllabus which has the details of the techniques etc you need for the class.
Hope it works out, if not let me know.
Best,
Anmol
on August 9th, 2008 at 11:26 pm
This looks like an incredible site. I’m joining the class right now!
on August 10th, 2008 at 10:32 am
Welcome aboard. Glad you have decided to join the online meditation class. Let me know if you run into any issues. Any other feedback is also really welcome.
All Good Wishes,
Anmol
on August 10th, 2008 at 10:59 am
registering for beginners meditation class
on August 10th, 2008 at 11:23 am
Great to hear you are going to take the online meditation class. Let me know if you have any questions or run into any other issues. I also appreciate any feedback you may have.
Best,
Anmol
on August 15th, 2008 at 9:29 pm
I want to learn more… beginning with the beginners yoga and meditation. Thank you sooooo much
on August 16th, 2008 at 4:37 pm
thank you
on August 18th, 2008 at 6:08 pm
Great to hear you are staring the beginner meditation class. Please let me know if you run into any issues or have any other questions. I also appreciate any other feedback you may have.
Best,
Anmol
on August 18th, 2008 at 6:09 pm
Most welcome.
Best,
Anmol
on August 23rd, 2008 at 3:46 pm
Anmol, I think this site is absolutely incredible.thank you so much for this site..and I would like to join beginners meditation class… can’t wait to start..:-)
on August 24th, 2008 at 8:30 pm
Great to hear you are enjoying the site and planning to start the meditation class. Let me know if you run into any issues. I also appreciate any other feedback you might have.
Cheers,
Anmol
on August 27th, 2008 at 7:40 am
Hi Anmol, I’ve been doing a meditation technique (zazen, but not the one posted here) for about 4 weeks now and i haven’t been very successful. I can’t achieve a meditative state and thoughts keep coming up. Should i keep trying, but add something to my routine? or should i change my meditation technique altogether.
Thanks, Alex.
on August 27th, 2008 at 1:27 pm
Hi Anmol…unfortunatley i havet started may class jet…i had a bad flu..but i enjoyed reading your articles…i’m ok now and i’m starting the class tommorow…if you could only explain how should i use a chair for meditation…i haven’t purchased zafu coushin jet…and i also have a little difficulty sitting like you…
Thanks for everything,Ante
on August 27th, 2008 at 9:21 pm
Can you give me a very brief idea of the form of Zazen you have been practicing. Also, do not worry about thoughts coming up, the cessation of thoughts is not easily achieved and also not necessary a problem.
There are certain recommendations I can make to help prepare your mind for deeper meditation, but first I would like to understand what it is you have already been practicing.
Best,
Anmol
on August 27th, 2008 at 9:26 pm
Glad to hear you have overcome your flu. Here is a description of how to use a chair from Chapter 7 of the Silent Mind Meditation Program…
Using a Chair:
Description: Use a chair that allows you to sit comfortably. Sit with your back straight and erect, but do not use the chair’s back for support if possible. Using the chair’s back for support will actually prove to be more difficult over a longer period of time than sitting without it. Head is pulled back slightly so the chin is ever so subtly drawn back and in - such that back of the neck is aligned with the spine. The eyes are closed and the hands are held in the cosmic mudra [See Sukh asan above]. The feet are kept flat on the ground and are about shoulder width apart. It is best if the height of the chair lends itself to your knee joints making a 90-degree angle.
(You can rest your hands on your knees as well, or use Gyan Mudra instead of Cosmic Mudra also if you prefer).
Best,
Anmol
on August 27th, 2008 at 9:39 pm
Ok, well the technique is from the website www.meditationiseasy.com , and it requires me to first focus on my left arm (because the left part of your body is connected to your right hemisphere of the brain, and that part is responsible for creativity etc, and will help cease thoughts), and then i would take 5 deep breaths counting 1,2,3…until 10. After i would start counting each inhale and exhale for 30 minutes. That would be for the first week, but the second week is just to focus on the breath and not count, and third week is not to focus on anything and just be aware. Thats what it tells me to do, but i dont do exactly that. Sometimes i skip the part where you focus on your left part of your body, and i dont meditate for 30 min, usually only 15-20, but i have been getting interrupted sometimes so it would be only 5-10 min. Even after it being my fourth week, i still count my breaths, or sometimes just focus on my breath.
Sincerely, Alex.
on August 28th, 2008 at 8:18 am
Thakns Anmol….this will help a lot…
on August 28th, 2008 at 11:36 pm
Hi, I have trouble watching the breath. When I try to just observe my breath I always wind up breathing forcefully. I can’t simply observe without changing the breath…..
on September 6th, 2008 at 9:50 pm
Hello Anmol Mehta,
I did not think a site like this existed. It is exactly what I need. I’ve been practicing meditation for maybe almost a year, but I can’t quite find the stillness & keep it. My mind wanders or I fall asleep. I will register to take the beginners meditation, being that I never really was guided. I did it on my own. I hope this will help.
Thank You
on September 7th, 2008 at 5:41 am
Hello Amnol,
I am a beginner at meditation and pranayama but I’ve had some success with another type of meditation(http://www.youtube.com/watch?v=inmeP8gZtrQ&feature=related). You basically just follow your breathe without counting. Dunno but it’s been easier for me than the Zazen. I’m not sure how it’s called but I’ve found it easier because I’ve had problems with sleep and that’s they I usually went to sleep(by following my breath and emptying my mind). How is that technique called and does it have the same affect as the Zazen.
p.s - I’m starting the course also :D
Regards,
Ilian
on September 8th, 2008 at 8:28 pm
The variation you spoke of where you don’t count the breath, but instead just follow it is still Zazen. It is simply the next step in this meditation.
The counting is usually helpful to beginners to prevent their minds from running away from them, but if you prefer to simply watch the breath without counting and and keep your focus then this is fine too.
Great to hear you are staring the course :-D.
All Good Wishes,
Anmol
on September 8th, 2008 at 9:11 pm
Us meditators have all battled the enemy of sleep one time or another :-D. Stick with it, make some adjustments as to when you meditate, how comfortable you are etc, and of course please feel free to lean on the website or myself to help in any way possible.
Best,
Anmol
on September 8th, 2008 at 9:15 pm
Giving up counting in a few weeks is too early. Also 30 mins initially might be too much. So I suggest doing 20 minutes (build up to 20 mins 2/day if you can) and keep the counting going as I suggested in the Zen Meditation article (1 to 10, starting back a 1 if you lose count, wander away or get to 10).
The meditative states will come, don’t worry them. Just concern yourself with establishing a consistent, strong practice.
Let me know how it goes.
Best,
Anmol
on September 8th, 2008 at 9:23 pm
This is not an uncommon problem. Try the following to see if it will help.
Inhale - hold for 5 seconds, then exhale hold for 5 seconds. Repeat this 2 or 3 times, then just relax the abdomen and diaphragm completely and let the breathing do it’s thing, with you just watching and counting.
Relaxing is the key to this. Give it a try and let me know.
Best,
Anmol
on September 9th, 2008 at 10:03 pm
hi, i would love to begin the yoga class where do i start help needed
on September 10th, 2008 at 2:21 am
hi, after much procrastination I’ve started with the chakra balancing pranayama followed by zazen meditation. I am extremely thankful to you for your blog.Keep up the good work. Although i enjoy it but it’s difficult to stick to the schedule. It’s like I do it for a day and then skip it for 2 days. i want to know if i could practice just before or just after eating are there any rules to follow regarding this??
on September 10th, 2008 at 4:28 am
All the requirements are in this article. There are links to other articles such as the zazen meditation. They are in colored in green. plus in the article there are instructions on what to do. So read the articles linked to this one and follow the instructions.
Best of luck,
Ilian
on September 11th, 2008 at 11:34 pm
The following guide should help answer your questions. the combo you have decided to do is very, very good. Stick to it and build it up gently and I think you will find out remarkable things about life and yourself.
Beginner’s Guide to Yoga Breathing Exercises
Best,
Anmol
on September 14th, 2008 at 6:29 pm
Hi Anmol, I’m the same person as Alex and AJ, and i’ve got a problem. I feel like i’ve been “desensitised” to life. It feels like i’m lacking motivation, feelings and individuality. Lately i’ve been getting more angry and hateful at the world, and i’m also not caring what i’m doing as much. I usually used to be a calm person that would never really judge anybody or talk about anyone behind their backs. I’m also doing things without really thinking about the consequences or anything. Something happened which may have caused this, and i’ve been trying to meditate so i could straighten things out. Altough i’ve been meditation for about one month, and i also switched to your zazen meditation two weeks ago, it doesn’t seem to be helping. What do you suggest i do?
Thanks, Alex…or AJ :P
on September 16th, 2008 at 10:11 pm
Although long term I feel Zazen is the best meditation, for your situation I suggest trying So Hum Mantra meditation. This meditation is used to combat exactly the type of feelings you are describing. As you practice So Hum, feel yourself connecting more and more with your Higher Self (Divine Nature / Spiritual Nature), whatever resonates with you best.
Let me know if this helps…
All Good Wishes,
Anmol
on September 17th, 2008 at 1:00 am
I am interested in doing some guided meditation as well as the yoga. I’m definitely an amateur and stumbled across your site. Still a lot to read/see/try! Thank you!
on September 17th, 2008 at 8:41 pm
Glad you found us. Hope the website proves to be useful and enjoyable. Let me know if you run into any difficulties.
Best,
Anmol
on September 21st, 2008 at 2:22 am
i have always wanted to learn yoga and now i’m actually going to try so here goes.. thanx !
on September 21st, 2008 at 5:24 am
I’m doing yoga for more than 5yrs, i can do all the asana’s. i want ot know how to learn Technique to Raise Sexual Energy
Sat Kriya - Kundalini Tantra Yoga Technique
by seeing the pictures
on September 24th, 2008 at 8:32 pm
Hello my name is Ismael. I had started to learn about meditation and yoga some years ago. I let that slip away, and want to restart. So I figure the best way to work my way back into meditation and yoga is right at the beginning.
on September 26th, 2008 at 11:25 am
Great to hear you are going to give yoga and meditation a shot. Let me know if I can be of any help.
Best,
Anmol
on September 26th, 2008 at 11:27 am
I am happy to report that I have added illustration now to Sat Kriya - Tantric Yoga Technique to Raise Sexual Energy. Let me know if you need any more help.
Best,
Anmol
on September 26th, 2008 at 11:28 am
Great to hear you are going to restart your yoga and meditation practice. Let me know how it goes.
Best,
Anmol
on October 11th, 2008 at 3:31 am
Hi, i’ve noticed that during zazen meditation it’s easier to concentrate on the breath if you look at the tip of your nose, but while doing that it causes a mild headache which goes away after a while and again appears for a while when i stop meditating. My doubt is that, is it ok to meditate this way? and could looking at the nose constantly for 15-20 min. cause squint or any other eye disorder?
on October 11th, 2008 at 1:32 pm
It is a legitimate technique on it’s own (Nasikagra Drishti nose tip gazing) and is useful for awakening the root chakra. The meditation you are doing (including observing the breath in conjunction) is right in line w/ this, but I would not recommend it for Zazen.
For Zazen, either close the eyes or let there be an unfocused gaze, as I described in the technique.
That is not to say your variation will not bring about great results, but from the perspective of Zazen and the known benefits of Zazen, I would say it is inconsistent.
Let me know how it goes though, if you proceed with your variation.
Best,
Anmol
on October 13th, 2008 at 3:54 pm
hey,
I’m 21 and i’m really interested in taking your classes..
this is my first time so i have no idea what to do..
on October 14th, 2008 at 9:23 pm
All the information to take the class is already on the website. Read the following FAQ, it answers most of the common questions:
FAQ for Free Online Meditation & Yoga Classes
also, you can watch the video on the following page for more into…
Free Online Classes
Essentially, this page is the syllabus for the Beginner Meditation Class, and it has the links to the techniques you need in order to do this class. How much to do and when to it, is also explained on this page.
Hope this helps, but feel free to ask if any questions arise. Any other feedback is also appreciated.
Best,
Anmol
on October 23rd, 2008 at 3:19 pm
i would just like to say that this site is truly a blessing to me. i stumbled across this site a few weeks ago and am already seeing great results mentally, physically, emotionally and spiritually. keep up the good work and let no one stop you.
on October 23rd, 2008 at 11:49 pm
Thanks for such encouraging feedback. It not only inspires me to keep sharing and growing this site, but am also certain it inspires others to jump in and try the meditation and yoga techniques available here.
Great to hear of your progress.
All Good Wishes,
Anmol
on October 30th, 2008 at 6:43 am
hello
i want 2 start yoga but i don’t have any idea about the exercises..i read about it alot..
so from where i start???
on November 5th, 2008 at 5:02 am
i am starting the class
on November 6th, 2008 at 12:04 am
You can start right on this page. Just follow the links above to the articles which describe the meditation techniques you should be doing (the links are in green text).
Let me know if you run into any issues.
Best,
Anmol
on November 6th, 2008 at 12:05 am
Great to know you are starting the class. Let me know how it goes.
Best,
Anmol
on November 7th, 2008 at 11:36 pm
Hello, Im currently in college and find myself depressed, out of shape, tired, and frustrated…Ive heard yoga helps with all those problems but I dont kno where to start….Im thinking about this beginners meditation course but how do I begin the class?
on November 13th, 2008 at 2:54 pm
Sorry to hear of the challenges you are currently facing. Yoga and meditation can certainly help you deal with these difficulties. I would suggest starting the Introduction to Yoga & Meditation Class (Course #101).
Watch the video on the following page: Free Online Classes and read this FAQ: FAQ for Free Online Classes.
They should help you get started. Essentially all the material you need is available already on the website via links on the particular class syllabus page.
Let me know if you run into any issues.
Best,
Anmol
on November 23rd, 2008 at 12:16 pm
Hello,
I am starting the class.
Thank you very much for this great opportunity you give us to learn meditation.
Ciao.
Davide.
on December 10th, 2008 at 9:50 am
u r doing such a wonderful job helping many people like me. thanks alot. good work. i’m really getting very emotional writing this. I appreciate your work and my wishes for u and u’r family deep from my heart.
on December 15th, 2008 at 5:56 am
Hello,
I’ve started today with the beginners lesson! 4 min. of Anuloma Viloma pranayama and 7 min. Zazen. It is really difficult to stop all the thoughts :-)I have one question: during meditation I’ve heard the AUM-Mantra http://www.youtube.com/watch?N.....zqZ3qW7YAk . When I’ve heard it for the first time I thought: Oh this is so powerful. I have the feeling that it helps me also during meditation. But I’ve done also the counting as it is described by you. Is it good to do both?
Thank you for this lesson!
Tschüß
Marlies
on December 30th, 2008 at 6:52 pm
I want be enrolled in the course. Peace to all.
on December 30th, 2008 at 10:13 pm
No don’t use music or the AUM Mantra during Zazen. Just do it in silence and concentrate/count your breath. If you do gravitate towards the AUM Mantra then you will certainly enjoy the following powerful meditation which uses it.
AUM Mantra Meditation to Open Third Eye
Best,
Anmol
on December 30th, 2008 at 10:15 pm
Thank you all for your feedback and for those taking the course please let me know if you run into any issues.
All Good Wishes,
Anmol
on December 31st, 2008 at 9:11 am
I have had trouble my entire life with anxiety and depression. I am now in therapy and she has suggested guided mediatation. My problem is keeping my mind still and sitting for any period of time. What should I start with.
on December 31st, 2008 at 7:55 pm
Registering for the Learn to Meditate class :)
on January 1st, 2009 at 10:48 am
looking very forward to learning how to meditate. i’m always trying to live peacefully.
on January 2nd, 2009 at 3:51 am
Hi,
Happy New Year,
I can not do Chakra Balancing Breathing Exercise, because one of my nostrils is blocked. What should I do?
on January 3rd, 2009 at 12:30 am
Start with So-Hum mantra meditation. It has been used for ages to help with depression.
Also, I suggest starting any exercises program. It is an absolute must if you are fighting depression/anxiety.
If you need guidance on yoga exercises to start with, please let me know and I will provide you that.
Best,
Anmol
on January 3rd, 2009 at 12:32 am
Great to hear you are planning to start this meditation course. Please let me know if you run into any issues.
Best,
Anmol
on January 3rd, 2009 at 12:36 am
Happy New Year Friend.
If your nostril is blocked permanently (deviated septum, etc), it is worth checking if you can have that corrected. Otherwise, not to worry, there are many other pranayamas to practice which are also excellent for you.
First, please let me know which nostril is blocked as that is important.
Best,
Anmol
on January 3rd, 2009 at 6:10 am
Hi Anmol,
Thank you for your attention.
Fortunately the problem is not permanent, but I always experience it in cold weather and can not get rid of it.
Actually both of them become blocked periodically.
Best wishes
Navid
on January 3rd, 2009 at 8:49 am
If either nostril is blocked in this way, then don’t force Chakra Balancing Pranayama.
To help you in winter, check the following article and the comments below as well.
Effective Ayurvedic Method to Battle Colds
Best,
Anmol
on January 3rd, 2009 at 9:36 am
Thank you Anmol,
I’m going to start meditation introduced in “Introduction to Meditation Course (#100)”.
Which pranayama do you recommend me to use instead of Chakra Balancing Pranayama?
on January 3rd, 2009 at 9:48 am
Please do the following pranayama instead.
Inhale slowly - 5 seconds
Hold Your Breath In - 5 seconds
Exhale slowly - 5 seconds
Hold Your Breath Out - 5 seconds
Repeat for duration of time. Keep me updated on your progress.
Best,
Anmol
on January 4th, 2009 at 3:11 pm
Hi Anmol,
I was came across your website after watching one of your videos on youtube.com
I am eager to begin practicing yoga and would like to begin your course for beginner’s #100. When will you be starting that series?
Blessings to you,
-German
on January 4th, 2009 at 5:32 pm
The courses are designed such that you can begin anytime you wish. The syllabus and all required sets and techniques are already on the website. So please go ahead and begin.
You can watch the video on the following page or read the FAQ for more details if you need them.
Free Online Yoga & Meditation Classes
Do let me know if you run into any issues and I also appreciate any feedback you may have.
Best,
Anmol
on January 6th, 2009 at 3:28 am
Hi Anmol,
I started the mediation today. Honestly speaking, I found it somehow difficult, but I’m sure that I need some more time so I don’t give up.
My main problems are about breathing and the pressure on my legs.
I started with the breathing part using the prayanama you suggested, but when I finished the first cycle I found my heart beating so fast especially when I tried to hold my breath out, and after the second cycle I needed a break. Do you thing it is very important or I should give it some time?
My other problem is about my legs. I felt so much pressure on my knees when I sit crossleged, so I lost my concentration. I don’t know whether I should use chair I have to get used to this pressure.
Thank you
Navid
on January 7th, 2009 at 4:42 pm
No great things are achieved easily, and here you are going for the greatest, so some persistence will be needed for sure :-).
1. For the beginner’s anuloma viloma pranayama, you should not be holding your breath at all. Inhale Left, exhale right, inhale right, exhale left. All without holding breath. But if it’s tough progress slowly and take breaks when needed.
2. To solve the leg problems you should use a firm cushion to raise your hips above your knees. It is very helpful. Check out the following article for more details on that…
Meditation Tools & Tips
Until then, you can use a chair to get started.
Best,
Anmol
on January 7th, 2009 at 5:04 pm
Hi Anmol,
Thank you for your attention.
1. Actually, I had some problems doing anuloma viloma pranayama so you suggested the following pranayama:
Inhale slowly - 5 seconds
Hold Your Breath In - 5 seconds
Exhale slowly - 5 seconds
Hold Your Breath Out - 5 seconds
That’s why I hold my breath out.
2. I always use the cushion but I still have problem with my knees. They hurt most of the time and I can hardly concentrate.
Best,
Navid
on January 7th, 2009 at 5:29 pm
Right, reduce the cycle to just 3 seconds for each phase instead of 5 and see how you feel.
The cushion should be very very firm, but for now use a chair and practice the stretching exercises in the following set, which will help you with sitting more comfortably.
Yoga For Meditation Set
Best,
Anmol
on January 17th, 2009 at 10:50 am
Hi Anmol,
I have just finished the second week, but I don’t know what the next stage is. Shall I start another course or continue the same course?
Thanks,
Navid
on January 22nd, 2009 at 9:45 pm
You can try course #101 next. It includes yoga sets in addition to the pranayama and meditations.
Let me know how it goes.
Best,
Anmol
on February 13th, 2009 at 10:41 pm
[…] Learn How to Meditate | Beginner’s Meditation Class […]
on March 22nd, 2009 at 5:56 am
Dear Anmol,
I wish to restore peace within myself. My mind is always troubled and agitated.
Can you please get me started on a meditation class.
Kind Regards,
Easwaran
on April 7th, 2009 at 7:29 pm
All the material for starting this class is already on the website and available via the links on this page. Please begin this class, it will go a long way in helping you achieve peace of mind.
Best,
Anmol
on April 24th, 2009 at 11:45 am
I would like to take this free online class.
Thank you
on April 24th, 2009 at 2:27 pm
Great to hear you are planning on taking this class. Let me know if you run into any issues or have any questions.
Best,
Anmol
on April 25th, 2009 at 1:27 am
[…] Anmol Mehta is a Yoga & Zen expert. His Free Guided Meditation Techniques & Kundalini Yoga Website offers the Learn How to Meditate | Free Beginner Meditation Class and many Free Yoga Exercise Videos. […]
on April 28th, 2009 at 6:37 am
Hello,
I’m looking for tranquility and wisdom and would like to join your meditation class.
Nicole
on May 14th, 2009 at 5:24 pm
Hi Anmol
I would like to join your online class as i am new to meditation and keen to learn this. I would like to feel less stressed & feel more peaceful.
Kind Regards
Ashleigh
on May 14th, 2009 at 8:10 pm
The meditation class should be very helpful to you for achieving both these valuable rewards. All material for the class is available via the links on this page. Please let me know if you have any issues.
Best,
Anmol
on May 14th, 2009 at 8:12 pm
This meditation class will suit you very much as it is designed for beginner’s. If you need inspiration just visit the Testimonials page to see how these classes have helped others already :-).
Let me know if you have any issues.
Best,
Anmol
on May 20th, 2009 at 10:05 am
[…] Anmol Mehta is a Yoga & Zen expert. His Free Guided Meditation Techniques & Kundalini Yoga Website offers the Learn How to Meditate | Free Beginner Meditation Class and many Free Yoga Exercise Videos. […]
on May 26th, 2009 at 4:24 pm
Hi Anmol,
I am new to meditation but have done some prior work, most of which has been listening and meditating to various CD’s. I have found them beneficial but want to expand my awareness and achieve better results by meditating daily. I have been diagnosed with MS, which I believe has been caused by a lot of stress and not dealing with issues. I need someone to put me on the right track in terms of what would be the best place for me to start and get the best results? Half the battle is having belief of what I am doing is the best way forward (hope that makes sense)Please help if possible.
Regards
Joe
on May 29th, 2009 at 9:42 pm
Hi Anmol,
I have been doing the beginner’s yoga class before the Zazen meditation for a little while now, tomorrow I will begin the So Hum meditation. I had to drop the alternate nostril breathing because I have a lot of sinus congestion. I’m still doing the other two pranayams. In a week or so I’ll start the next Kundalini yoga class. Thanks again for all the great resources, I’ve been feeling fantastic with this practice.
D.
on July 3rd, 2009 at 8:24 pm
[…] Learn How to Meditate | Beginner’s Meditation Class […]
on July 7th, 2009 at 3:49 pm
i can’t figure out how to view your free yoga class? thanks jochrisman@yahoo.com
on July 7th, 2009 at 5:03 pm
The following video and FAQ should give you the information on how to get started. Let me know if any questions or issues come up. Any other feedback is also appreciated.
Essentially the links on this very page above take you to the techniques you need in order to do these classes. The links are in green.
Video is on this page:
http://anmolmehta.com/blog/classes-online/
FAQ for online classes:
http://anmolmehta.com/blog/200.....a-classes/
All Good Wishes,
Anmol
on October 9th, 2009 at 7:51 am
Just starting the meditation class
on November 7th, 2009 at 8:50 am
Joining the class. Saludos.
on November 7th, 2009 at 1:33 pm
Glad to hear you are trying the online beginner’s meditation class. Let us know how it goes.
Best,
Anmol
on November 7th, 2009 at 1:34 pm
Welcome aboard. Let us know how it goes.
Best,
Anmol
on December 4th, 2009 at 10:42 pm
I read a lot about Meditation and Yoga and have started practicing them. I want to learn more. I am starting here and looking forward to your other classes as I progress forward. Thank you for a wonderful and informational site.
on December 6th, 2009 at 1:08 pm
looking forward to beginning my path to inner peace & personal enlightenment. thank you for making these techniques & information available. i believe i will benefit greatly in the short/long term.
on December 22nd, 2009 at 2:27 pm
Sir, am very happy to find a wonderful place to start my long un-fulfilled dream - meditation. Am interested in joining this Meditation Course. And am very thankful to you for providing these wonderful classes to us. You are doing a great job to Humanity by doing this. God Bless.
on December 24th, 2009 at 12:44 am
I would like to start this class. Thank you.
on January 13th, 2010 at 2:36 pm
I’m excited about starting this class
on January 13th, 2010 at 11:48 pm
Dear Anmol,
I am studying your courses for already about one month and want to thank you so much for all the help. It is really a pleasure reading your instructions and then try it out, almost if a teacher would be here. Still I couldnt find a simple question. How about soft, quiet music while meditating? I am still with the zen meditation and do it with music. is this ok?
Again thanks a lot.
Tomasz
on January 22nd, 2010 at 4:48 pm
[…] Learn to Meditate | Beginner’s Meditation Class […]
on January 24th, 2010 at 8:34 pm
Great to hear you are enjoying the classes. I finally got a chance to reply to your question regarding Breath of Fire as well.
You may use music during the Yoga part of the practice, but generally not during meditation. Specially for meditations like Zen Meditation or other meditations that require watching the mind and feelings, you should not use any music.
The primary reason for this is because as you progress deeper you will realize it will be a distraction and that you will need every bit of energy and awareness to watch and comprehend the mind from moment to moment.
Best,
Anmol
on January 25th, 2010 at 7:44 am
I would like to start the beginers class in meditaion.
with thanks
on January 25th, 2010 at 10:57 am
Hi Anmol
I would like to start the class for beginner
Thank you
on January 27th, 2010 at 2:27 am
Tom | Bill | Stephen,
Welcome aboard. Glad to hear that you will be joining the class. Please let us know should you have any questions or issues.
All the best.
Trupti
on January 27th, 2010 at 3:56 pm
Hi Anmol and Trupti, i have some issues while meditating. I see some colors like a rainbow. Sometimes im completely engulfed in a blue-indigo electric color. When i do not pray before meditation i tend to see what i call Djinns. I am pretty scientific mind and i know these are my thoughts surfacing and i erase them each time i breathe. But as a caution, do you know if there are any energetic apertures. Now i see the rainbow even with the eyes open. What’s going on?
on January 27th, 2010 at 4:03 pm
OH i forgot to add that i also saw a Mandala. A 12 peaks star and a circle centered in the star with an eye inside of it. It was completely shining a golden color.
on February 3rd, 2010 at 9:29 am
Hi AJ,
I can’t seem to stop my mind from racing. my Grandma meditates and says it changed her life. I feel i am in dire need to learn the correct way. everything i have tried has failed. i look forward to your free beginner classes-that helps in hard times that it is free
on February 3rd, 2010 at 10:36 pm
Julia,
Meditation will change your life - your Grandma is a wise woman :-)
Here is the link to the Beginner Meditation Class to get you started.
Beginner Meditation Class
All the best,
Trupti
on February 3rd, 2010 at 11:39 pm
Hi Anmol,
I just started your meditation class a couple of days ago and I have been getting distracted by my own body. First of all, my right foot keeps falling asleep, so I end up fidgeting a bunch of times before I can get comfortable. Then yesterday, I had this horrible itch in my ear and I just had to stop the breathing to get rid of it. Is this OK or should I just try to sit still through the discomfort?
on February 3rd, 2010 at 11:47 pm
This is perfect and very good news. The body is resisting as it has been the boss for a very long time and now suddenly the owner (awareness) is back home, and the body does not like it one bit.
The itches are typical and mostly phantom in nature. In a few weeks you will laugh at them, and soon they will stop also.
The falling asleep though is a mechanical issue. You should use a very firm cushion (a Zafu) to raise your hips above your knees, try to sit Burmese style and make sure what you are wearing in not bunching up behind your knees (cutting off circulation).
The Essential Tools and Tips article should have more details on that.
Stick with it, the early benefits are enormous. I wish my body would still protest so I could get the critical and life changing practice of staying with life and keeping my composure, even when it in unpleasant.
Best,
Anmol
on February 28th, 2010 at 1:19 am
I wish to join the beginners meditation class.
Namaste,
Lisbeth
on February 28th, 2010 at 3:37 am
Lisbeth,
Welcome aboard.
Please feel free to let us know of any issues or questions you may have.
Happy Meditating…
Trupti
on March 3rd, 2010 at 5:53 pm
Hi, Can’t wait to get started x
on March 14th, 2010 at 5:10 am
Michelle,
Welcome aboard !!! :-))
All the best,
Trupti
on March 14th, 2010 at 10:38 pm
Registering for online free meditation classes.
on March 14th, 2010 at 11:26 pm
Annabelle,
Welcome aboard!
Feel free to let us know of any concerns or feedback.
All the best,
Trupti
on March 15th, 2010 at 10:08 pm
Hi!
I have been reading this site for couple of days and feel I must register and learn more. I would like to join beginners class.
Apurv
on March 26th, 2010 at 4:50 pm
Apurv,
Welcome aboard !!
Feel free to let us know of any issues or concerns.
All the best,
Trupti
on March 28th, 2010 at 12:40 pm
I’m going to begin the free meditation course. I’m very grateful to you for offering this to us.
Dustin
on March 30th, 2010 at 11:12 pm
Dustin,
Thank you and you are welcome :-)
Wishing you the best,
Trupti
on April 13th, 2010 at 10:30 pm
Hi Anmol,
I found your site when I googled about meditation & found interesting. It has got a wealth of information and videos are really good to learn.I will register and learn more.
on April 14th, 2010 at 5:22 pm
Suresh,
Welcome !
Feel free to let us know of any concerns or issues you may have.
Trupti
on May 3rd, 2010 at 8:03 am
I am registering for the beginners class- your website is wonderful!!
on May 18th, 2010 at 5:57 am
I am registering for the beginners class. I need what you have to offer, and like most other things in life, alone I must do it, but I can’t do it alone
on June 24th, 2010 at 9:18 am
Dear friends, i started this class last week, thank you thank you and thanks again, wishing you all the very best, Gray
on July 5th, 2010 at 12:53 pm
I would like to begin the meditation course right away…thank you!
on July 26th, 2010 at 9:37 am
Please tell me how to start the meditation course. I am very excited to learn the art of meditation!