Introduction To Guided Meditation & Kundalini Yoga Class Syllabus – Course #101

Online Meditation and Kundalini Yoga Class

Introduction to Guided Meditation and Kundalini Yoga Class – Course #101 

Welcome everybody to the  Free Online Introduction to Guided Meditation and Kundalini Yoga ClassAll the material for this class is available via the links on this post and you can start anytime you wish.  The course covers 2 weeks, but you are of course welcome to continue on.  In this post I will provide the class objectives, class details, course syllabus and participation guidelines.  Please read through everything carefully so you will be able to get maximum benefit from the class.   I am glad you all have taken advantage of this opportunity to deepen your spiritual practice and I hope you will make full use of it.  There is, without a doubt, no material equivalent to the rewards that this path bestows.

To register please just leave a comment on this post that you are going to start the course or just send me an email at anmol@anmolmehta.com so I know what kind of participation there is.

You can read the original post here (Free Online Guided Meditation and Kundalini Yoga Class) for when the class was first introduced.  Please note that the class is now ongoing and you can start anytime.  I and other experienced practitioners will field all questions and issues on this feedback post in the comments section below.

PLEASE ALSO READ THE FAQ below.  It addresses many of the common questions about the online classes:

FAQ For Free Online Guided Meditation & Kundalini Yoga Classes

Class Objectives:

  1. Pranayama Breathing exercises to build your energy and awareness.
  2. Kundalini Yoga Kriyas for an overall workout and building your core abdominal strength.
  3. Guided Meditation Techniques to promote peace, joy and insight.

Class Details:

Class Structure: 

Each class/session will consist of 3 sections: Breathing exercises (pranayama), Kundalini Yoga Kriyas (sets) and Guided Meditation Practice.  There are a wide range of students participating, from beginners to experienced yoga practitioners, so the exercises are designed to allow you to pace yourself.  The total time will be 45 minutes / day.  Most important, walk the middle path with regard to each session.  DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be excessively easy either.

Required Reading:

Introduction to Kundalini Yoga
10 Important Guidelines to Kundalini Yoga Practice
Legal Disclaimer

Course Syllabus:

The following describes the 3 sections comprising the 45 minute daily yoga and meditation session for week 1 and week 2.  The approximate total times for each section and set are also given.  Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer within the alloted time.  Each breathing exercise, Kundalini Yoga Kriya and Guided Meditation technique below is a link to the article with all the details you need.

Week 1: Each day of the first week do the following…

Breathing Exercises Section (Pranayama):  Total time 5 Minutes

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 20 minutes

Week 2: Each day of the second week do the following…

Breathing Exercises Section (Pranayama):  Total time 5 Minutes

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 20 minutes

Participation Guidelines

Following are the guidelines which I suggest we follow…

  • Please post all comments, questions and feedback of a public nature 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.
  • If you like, you can indicate with a comment that you have completed your daily session.  Could be as short as “did it”, or of course could be questions, issues or more detailed feedback.  The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that.  In addition, your comments could inspire others as well. 
  • I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
  • Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection.  At the end of every session, visualize yourself and the world as you would like it to be.
  • Do the best you can and modify the class as you require.  It is more important to do something, than be overwhelmed or not do anything at all.
  • I wish you all a wonderful learning and transforming experience.

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421 replies
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  1. Charly
    Charly says:

    Hi, thank you for making this homepage. Must be a lot of work!!! I would like to join this class #101. Looking forward to learn more about Kundalini Yoga,meditation and specially pranayama.
    Best,
    Charly

    Reply
  2. Anmol Mehta
    Anmol Mehta says:

    Hi Janina,

    Thanks for continuing to share your experiences and feedback from the classes. I am sure it is inspiring and benefiting many others as well.

    All Good Wishes,
    Anmol

    Reply
  3. Janina
    Janina says:

    Hello again Anmol,

    It’s been several days in the program, and already I’ve noticed that I have greater energy during the day (I used to be chronically fatigued, so this is very encouraging), and greater ease in maintaining the poses. Bridge pose was particularly difficult for me (was only able to maintain for very short periods before needing rest) as I have weak arms, but now am able to hold the pose with breath of fire for two minutes. I just wanted to post in the hopes of offering encouragement to others, since the increase in stamina was surprisingly fast.

    Thank you,
    Janina

    Reply
  4. Janina
    Janina says:

    Dear Anmol,

    Thank you for the help. The inner ear pressure did not return on the second or third days, so I’m not concerned but I will let you know if it returns. The sensation wasn’t painful, it was just a slight pressure and made the pulse in my ears very loud. I’m not aware if I have any inner ear/sinus problems, but occasionally in the past my inner ears would spontaneously feel pressure.

    I put together a kind of makeshift cushion out of a folded pillow, but after reading your suggestion I tried adding another to increase the height. It helped a great deal, I didn’t feel any tension in my lower back and was able to go more deeply into the meditation.

    I feel strange sharing this part, but it seems important and may interest you. Maintaining awareness of the breath count during Zazen was fairly easy during the first two days and I did not lose count despite various thoughts arising. Today, about 10 minutes in, a fairly recent memory of myself praying and somewhat hesitantly asking for a teacher came into view, and I was so astonished for a few moments that I forgot to breathe, let alone count my breath.

    Perhaps this will help explain my astonishment. Aside from the instance I just described, I cannot recall a time that I have prayed. Aside from childhood, I have always been extremely skeptical and scientific (if we can’t test for it and prove it externally, it essentially doesn’t exist). Even in writing this my skeptical side (and probably my pride) persists and is frowning disapprovingly. Yet the heart of science cannot discard any evidence, or it ceases to be science. I truly do not understand the meaning of that moment, yet it seems to hint at something very important.

    Forgive me for going on with such a long comment, but this is incredible to me. It sounds strange, but my happiest moments have been when I am proven wrong, as this allows for a closer approximation of truth. Again, thank you for sharing your teachings with the world.

    Sincerely,
    Janina

    Reply
  5. Anmol Mehta
    Anmol Mehta says:

    Hi Janina,

    Great to hear you have started the class and are finding it useful. Also appreciate all your feedback. Here are my observations…

    1. Do you have any sinus or inner ear pressure issues? If so it could be breath of fire helping clear those out. Please keep me posted on this issue and if you have any pain or dizziness please back off from Breath of Fire and do Long Deep Breathing instead for now.

    2. Floor is fine, I do it on a carpeted floor. If the floor is hard then please use a mat. The feet should be parallel and not tucked under.

    3. First suggestion is, are you using a firm cushion to raise your butt above your knees when you sit. This will help a lot. Please see following article to help with finding the right cushion.

    Essential Meditation Tips & Tools

    Having said that, this is very common when you start out, so stick with it a bit and lets see how it goes.

    Best,
    Anmol

    Reply
  6. Janina
    Janina says:

    Hi again Anmol,

    I just finished the first day’s set. The exercises feel fantastic! They actually have a rejuvenating effect as opposed to other exercises which simply exhaust. I just have a few questions:

    -Several moments after starting the breath of fire, I felt a roaring sensation in my inner ears, somewhat like the popping sensation you get when there’s an atmospheric pressure change. Is this good or bad?

    -I did not have a large enough cushion to use for cat/cow, so I stayed on the floor. Is this advisable? If yes, should the feet be parallel to the floor, or perpendicular with the toes tucked under?

    -After practicing the zen meditation, there was a great deal of tension in my lower back. Do you think this is because I am sitting improperly, or is it just that my back isn’t accustomed to good posture and so this causes a strain?

    I appreciate any feedback you have to offer.

    Thank you,
    Janina

    Reply
  7. Janina
    Janina says:

    Hello Anmol,

    Thank you for making this course openly available. I have been very interested in learning meditation under the guidance of a teacher, but currently cannot afford to pay for lessons. I am grateful. I will start following the structure you have provided today, and will be sure to comment as I progress and have questions.

    Thank you again,
    Janina

    Reply
  8. Linda
    Linda says:

    Hi,
    I’m just about to start the program. This website looks great and I’m sure it will be very helpful. Thanks!

    Reply
  9. Shaz
    Shaz says:

    Firstly I would like to thank you for sharing your knowledge with us in a free nature.
    Then, just wanted to let you know I will be beginning this sort of program next week.
    Take care :)

    Reply
  10. Anmol Mehta
    Anmol Mehta says:

    Hey DeMarco,

    Great to hear you are joining and hope you find the classes as beneficial as others have. Let me know if you run into any issues. I also appreciate getting any other feedback you may have.

    Best,
    Anmol

    Reply
  11. DeMarco
    DeMarco says:

    I am interested in joining the class. Very much looking forward to the spiritual lift. Peace and Blessings.

    Reply
  12. Anmol Mehta
    Anmol Mehta says:

    Hi Jocelyn,

    I have not uploaded a full set for the root or second chakra yet. There are poses though in the Kundalini Yoga Exercises E-book which work specifically on them (crow pose for root chakra, and butterfly pose for sex chakra).

    I will though upload specific sets for these chakras as well in the near future, so be on the lookout for them.

    Glad you found us.

    Best,
    Anmol

    Reply
  13. Jocelyn
    Jocelyn says:

    Hi there!

    I am so excited to start this program tommorow and find it ironic that I found you today. I had a psychic reading yesterday and as I know myself (as a bodyworker) I need to do some healing work specifically with my root and second chakra. I am going to start with the 101 class but was wondering if there were any programs specified or any recommendations for the root chakra? Thank you for the work that you do!

    Namaste
    Jocelyn

    Reply

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