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.
Hello,
I’m looking for tranquility and wisdom and would like to join your meditation class.
Nicole
Hi Mike,
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
I would like to take this free online class.
Thank you
Dear Easwaran,
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
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
Hi Navid,
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
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
Hi Navid,
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
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
Hi Navid,
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
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
Hi German,
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
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
Hi Navid,
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
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?
Hi Navid,
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
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
Hi Navid,
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