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Supreme Yogic Breath for Brain Development & Mind Control

Kundalini Yoga’s 1 Minute Breath

Yoga Breathing Technique for Brain Health & Brain Fitness

1 Minute Yogic Breath

The mind and breath are intimately related.  In fact, one of the best and most effective ways to silence the mind, is by slowing down the breath, and the reverse is true as well, if your mind is calm and serene, your breath too will be slow and fine.  Kundalini Yoga’s 1 minute yogic breath is one of the most powerful techniques for creating this silencing affect on the brain, but like all powerful yoga pranayamas, this technique also demands that you approach it with respect and intelligence.

This pranayama takes some time to master.  It is difficult and since it involves one of the more advanced aspects of yogic breathing, breath retention, it is prudent to develop this technique slowly and build up one’s capacity steadily over time.  Once mastered though, for brain development and mind control, this pranayama is one of the best.  If you are new to yoga practice, I suggest incorporating this technique into your practice so that you can start to develop your expertise in it and therefore enjoy it’s great rewards in due course.

Supreme Yogic Breath for Brain

1 Minute Yogic Breath comes from the powerful school of Kundalini Yoga.  It was taught to me by Ravi Singh, who learned it from Yogi Bhajan.  On Mastery of Meditation & Yoga, this breathing technique will be chapter 11 on our ongoing Free Online Yoga Breathing Exercises E-book.

Below are the bountiful benefits of this breathing technique, followed by step-by-step instructions on how to practice this pranayama.

Benefits of 1 Minute Yogic Breath:


  • Gives one tremendous inner peace and tranquility.
  • Helps rejuvenate the brain.
  • Help one control the mind and thoughts.
  • Helps you conquer fear and become courageous.
  • Keeps the brain healthy.
  • Calms the entire nervous system and helps dissolve stress.
  • Excellent for inducing meditative states of consciousness.
  • Develops willpower.
  • Builds respiratory capacity.
  • Expands and builds the pranic body (energetic body).











Cautions for 1 Minute Yogic Breath:

As the name implies the 1 minute yogic breath, is a single breath cycle done over the course of 1 minute: 20 seconds to inhale, 20 seconds hold breath in and 20 seconds to exhale.  This is, as I mentioned above, not easy to do initially and as it involves breath retention, it should be approached cautiously and slowly.  The pranayama should not be done using strain.  You should start with only 5 seconds for each phase and build up gently from there.

From 5 seconds, work your way up to 10 seconds and then from there to 15 and finally to 20 seconds per phase.

Instructions for 1 Minute Yogic Breath:

This breath is not complicated at all, but yet it is immensely powerful.


  • Sit in any comfortable posture and close your eyes.  You may also lie down, but sitting is better.  
  • Take five long, deep, slow breaths to help relax you.
  • Now start the pattern of inhaling slowly, holding breath in and exhaling slowly.  As mentioned in the caution above, start with 5 seconds per phase and build up gently from there.  Only when you are ready, should you be doing 20 seconds per phase.
  • You may practice this pranayama from 1 minute all the way up to 31 minutes in a single sitting.










1 Minute Yogic Breath Tips:

Alternate Technique for Improving Capacity:

You may find over time that you are able to do the 20-20-20 cycle, but only for a few breaths.  If that is the case, do a few such 1 minute cycles and then take a break by doing simple long, deep breathing and then return to the 1 minute breath.

Using 1 Minute Breath to Test Pranic Body:

I use 1 minute breath to test my pranic capacity from time to time.  So even if I have not been doing this technique, I will sprinkle in 1 minute breath to see what my pranic status is.  You will be surprised to find that even though you may not be explicitly doing this technique, a good yoga and pranayama practice builds and keeps your pranic (energetic) body in tip top shape, which will be verified by being able to do 1 minute yogic breath.

1 Minute Breath for Meditators:

If you are practicing Jyana yoga, awareness meditation, insight meditation, silent mind meditation, zazen or zen meditation, vipassana, etc., you will know the importance of spontaneous breath suspension.  1 minute yogic breath can be very helpful to you if you do practice such meditation techniques, as it assists in this suspension, which translates to greater gaps between thoughts and thus more access to one’s silent nature within.

I hope you enjoy this wonderful pranayama and I hope it helps you awaken to your true Self – Sat Nam.


Online Yoga Teacher Certification Program Reviews

Yoga Teacher Training Course Reviews

Yoga Certification Reviews

(Update: Due to the popularity of the Yoga Teacher Certification program, I have created a new website dedicated only to this program.  You can visit that website here Yoga Teacher Training Center). 

Of all the online programs offered here on Mastery of Meditation and Yoga, the 2 that are the most popular are the Meditation Certification Course and the Online Yoga Teacher’ Training Program.  These 2 programs are, of course, designed to create top class yoga and meditation teachers, but are also independently capable of transforming your life and helping you realize your full human potential.

Yoga Teacher Certification

The first certification course that went online was the Meditation Teacher’s Training Course and the feedback I received regarding it was quite incredible.  You can read those reviews and testimonials in the following article – Meditation Certification Program Reviews.  This was the inspiration behind creating the Yoga Certification Program, and I am very happy to report that it too has received amazing feedback and has gone on to become one of the most popular yoga training programs on the web.

The Mastery of Yoga Training Program is very comprehensive and if you have any doubts of whether this is the best yoga program, or if an online yoga program is capable of creating successful yoga teachers, then go ahead and read the testimonials of the students below.  I am sure this will help you clear any doubts regarding the quality and capability of this course.

One final note before I provide you the testimonials below and that is compare the prices between this program and other yoga teacher’s training programs.  The Mastery of Yoga Program, at $47 and $67 (with listings), is thousands of dollars less expensive that other programs :-).

Online Yoga Certification Program Reviews:

Yoga Training Program is Comprehensive:

Leela Writes:

Thank you for the opportunity to learn and complete this Yoga Certification training. Even though I was exposed to Yoga with several teachers in the past, I learned mostly the practical part of the Yoga and only limited amount of theory part. You provided tons of information, very detailed, step by step referencing, benefits and guidelines and really I learned a lot from this material. The video pieces are excellent to learn, looking at them it is very easy to follow. We were thinking of completing the Certification process for a while and I am glad that we found you at the right time. It is a great experience and when I started to read the material, it reminded me of one the training classes that I took (work required) couple of years, similar method, lot of material, open book exam and therefore lot to read and understand and very challenging! Now, my understanding in several aspects of yoga, pranayama and meditations improved a lot. We, my husband and I always do things together, went to same Yoga classes before, and together decided to take your certificate training.

Dave Writes:

Thank you for an amazing and thorough program.

Brenda Writes:

It was quite a nice challenge and I enjoyed it along with the course very much.  I will be on your site and also digging around in the manual for years to come!  So much fantastic information.  I cannot thank you enough!

Students Love the Yoga Certification Program:

Daniella Writes:

I ENJOYED the program immensely!

Clarissa Writes:

I have to first say I am enjoying the course sooooooo much!!! You are a wonderful teacher.

Chris Writes:

I found the program very enjoyable. I will enjoy sharing this knowledge with others in addition to my other Yoga styles.

The Program Offers Incredible Value for the Price:

Katherine Writes:


I initally was apprehensive to pay for course. I am so very happy that I took this course; Anmol has a wealth of unlimited videos, emails &  information and is very helpful and responds extremely quick to emails and concerns. Thank You Anmol for making it possible for me to be a Certified Instructor without paying thousands of dollars I do not have…. I would have done this years ago if I had known….


Holly Writes:

I am so grateful that you’ve made this available and at such an extremely affordable price. I enjoyed learning about yoga from the inside out and look forward to all future studies, of which I know there are a never-ending supply.

Yoga Teacher’s Training Course Creating Successful Yoga Teachers:

Erin Writes:

Thank you so much!  I taught my first yoga class with my new place of business (Excela Health) and I had wonderful feedback!…… thank you for the guidance and education :).

James Writes:

This program really helped me develop my yoga practice deeper and richer than I’d expected. It was challenging, a pleasure and quite informative. Your videos, blogs and teachings are very sincere and great reference! Ill return over and over and over!

You are a sincere and honest teacher, i thank you for your time and effort and I look forward to proceeding with  confidence and joy.

Thank you!

I’m already giving my first public yoga class on Aug 20th then in sept 2x a day at a 4 day retreat in the mountains!

Caryn Writes:

Knowing I still wanted to work with children (not Babies) I searched the web and came across a yoga for kids training program.  I fell in love with it, did the training 2 years ago and have now been teaching kids yoga for two years, which I am loving.  I became more serious about my own yoga over the years and now feel I have the confidence to spread my love of yoga not only to children, but adults as well.  When my yoga instructor asked me to take over her classes when she went to India a few months back, I enthusiastically although nervously agreed.  Although I had my (self) doubts, I really enjoyed working with adults for a change, (they stay on their mats and listen!!!!).  So I decided to do an adult yoga training, and came across yours.  It has been so amazing, I feel like I have grown so much in my own yoga practice and am now wanting to start spreading my love and passion of yoga and meditation to everyone.

Thank you so much Anmol for this opportunity, I am finally on the path of finding what I felt was missing in my life for so long.


Brian Writes:

Guru, thank you for a fantastic opportunity to learn yoga. I have had an office job for eight years now, and have not had a daily exercise regimen. What you provided stimulated a lifelong journey into yoga.  Actually being able to teach yoga makes it even more fun, and I just keep learning.  Thank you for giving me the opportunity to share yoga with others in my community.

Online Yoga Certification Program is Clear and Well Put Together:

Mandie Writes:

I  have really enjoyed both the programs I have studied, and your  delivery of the program was put to put together brilliantly.

Sanju Writes:

Thank you again for putting together such an informative and outstanding meditation and yoga programs for people like me.  I am glad that I found you.  I have learned a lot and now I can teach others as well.

Yoga Training Program Healing Miracles:

Ray Writes:

(Ray cured himself of brain cancer with the help of yoga and other alternative sciences.  You can read his full and inspiring story here – Yoga and Cancer: A True Cancer Recovery Story).

Half way through the Yoga course, deep in Mediation, I received Enlightenment.   I understood the nature of all these disciplines, and how they fit in Yoga.

I used the technique in the course, in the pattern that was recommended, several times a day.  Last month, I went to the Doctor, and he did not believe the results.  My CT, MRI, EEG, showed no trace of cancer or brain damage, the blood tests all were in the normal range.

I am not a Cancer Survivor; I am, with the help of God and my friends, a Cancer Destroyer.

I realize that I have two things to do.

First, I must show and tell as many people as I can, about the extraordinary power of the Yoga techniques for self-healing and healing of others.

Training Program Expanding Your Yoga Knowledge and Skills:

Akasa Writes:

Thank you so much Anmol. Great work, It shows a lot your teaching experience and prepares us for sharing this knowledge further. The teacher manual is actually very practical and personally I spent more time “ applying” everything than studying the material and I suppose everyone did with all the benefits.

It is a great preparation for another step in our life and you described a lot of techniques valuable to anyone regardless how advanced.  All this wisdom will need time to digest properly b4 we fully understand all the meaning. You are really a master on instructing spiritual climbing from one level to another, one step to the next one. Sat Nam .

Thank you also for sharing your experiences with us and your clear explanations  and guiding us through the program. There are so many things nearly impossible to describe  and you present them not only very well but also as achievable. You are very inspiring through your work, which you do  for the benefit of the mankind. I’m sure you collect many blessings from all your yogis on your path. Great work.

Ted Writes:

This is an excellent program for an experienced, self started and disciplined person to improve his yoga training. The information and video are informative, simple and easy to follow for practice. 

Since I have gone through the Ashtanga teacher training, and do Kundalini 1 hour practice as taught by Yogi Bhajan regularly, I find your training materials extremely helpful in further improving my practice and understanding of yoga.

Michael Writes:

The program is fantastic, very informative and interesting. I have been practicing yoga for a long time and it’s great to get a deeper understanding.

Kerrie Writes:

I’m already a yoga teacher, so I will tell you why I wanted to learn more about kundalini yoga teachings. I had an Indian professor ask if I knew about this type and I had, even did some of the poses and the breathing techniques on my own. Well I found that my regular yoga school and trainer did not understand the meaning behind it or the teachings. So I went looking, I know hatha and all the basic modern yoga. But I want the spiritual cleansing to. I want to rid my body of the toxins and align my charkas; Kundalini offers all that to me. It offers my students a new style to learn. We can mediate like always but now add this new form into our sets. In truth it’s very exciting to know that I can do the breath of fire in different yoga holds and feel my body gets rid of the toxins or do meditations with this style of yoga. It had refreshed my learning and mind, and I’m very glad to have come across this site and you, I hope to keep learning, I wish you had an open camp near gym!

Rafael Write:

First I want to thank you for the manual and videos. They are very valuable. Regardless of the certification you brought my practice and insight to another level.

Training Course Good for Seniors Too:

Kathy Writes:

I have really enjoyed taking the Yoga Teacher’s Course. I’m older and have taken hundreds of continuing ed courses in the health business, and not only learned a ton of new stuff, but have changed in my own thinking and behavior. Postures are still difficult, but the information is really well done, and I understand it quite well, I think.

I feel as though I may have had a subtle awakening through this.

 Online Yoga Training Works:

Arathi Writes:

Weekly build-up was wonderful, in terms of flexibility, then core strength, pranayamas, etc.

The whole website is just phenomenal! I call it the “New York of Yoga Sites”. Everything is perfectly explained in addition with your personal flavor. I would have never considered an on-line training for a yoga teacher certification, yet it totally works.

How to Sign Up for Online Certification Courses:

To sign up for the Yoga Certification Program use the following link –


 Yoga Certification Program

Online Yoga Teacher’s Training Course

To Sign up for the Meditation Certification Program, use the following link –

Meditation Certification Program

Meditation Certification Program


Welcome To Mind | Understanding the Positive, Negative and Neutral Mind

(Anmol: I am very happy to present this great guest article from Kundalini Yoga teacher and extraordinary spiritual blogger and guide Sharlene Starr.  Be sure to check out her terrific Kundalini Yoga website and blog here:

If you would like to be a guest author on Master of Meditation and Yoga, please email me at

Welcome To Mind

“Imagine yourself breaking down boundaries inside your mind, then burning them as fuel.  The feeling is akin to opening up space inside yourself, and turning the devices once used to hold back energy into energy.  Do that once or twice and you’ll see just how much mojo you’re working with.”

~ Eric Frances

mind power

Let’s have a “straight-up” chat about the purpose of the negative, positive, and neutral minds and which one is the most important for yogis to develop.

“What’s that I fear?” is the mantra of a negative mind.  It is protective and reactive.  The purpose of the negative mind is to signal danger and to protect you from harm.  When out of balance, you live in a fear state-of-mind and symptoms include hiding inside your head instead of living from your soul, seeing only negative aspects of every situation, isolation due to fear of life, and repeating patterns without learning the lessons.  If you are frozen by fear you will remain captive in the cage of your self-limitations.  Consciousness never lives in the space of a fearful, submissive mind.  It’s easy to let fear take over, with the expectation of staying safe.  The more you can begin to know your fears and embrace them, the more they will no longer hold any energy over you.  Everything then becomes a learning experience toward consciousness.

“Bring your wishes and your well!” is the mantra of a positive mind.  It is constructive and teeming with risk-taking initiative.  This part of the mind seeks fulfillment and possibility.  The purpose of the positive mind is to encourage optimism, excitement, and enthusiasm.  When out of balance, you live in a pleasure state-of mind and symptoms include not being able to think clearly, being over-optimistic, and pushing everything to the limit in order to get what you want.  If you are locked into this over-expansive mindset you will remain captive in “leap before you look” actions and never get to the full depth of any situation.  Consciousness never lives in the space of an over-focused mind.  It’s easy to let enthusiasm take over, with the expectation of genius.  The more you can synchronize your projection and work with perspective, the more you will be able to guide passion to purpose.

“A noble asking.” is the mantra of a neutral mind.  It is the uniqueness of the soul assessing and reflecting.  The purpose of the neutral mind is to weigh the information from the other two minds and makes a conscious decision.  Neutral mind is impersonally personal and sees things for what they really are.  Existing in a neutral state-of-mind is about seeing beyond the surface so you can respond beyond the positives and negatives.  It is about being simultaneously in your activities but not of them.  Neutral mind reacts on the basis of fulfilling you and your destiny, seeing the short-term and long-term effects of your actions. 

With this in mind, (ah the puns)…why is it important for a yogi to develop a neutral mind?  Without a doubt it is because that mind state allows you to evaluate the input of your negative and positive minds and access your soul.  This is what makes the neutral mind the ultimate “win-win” mentality.  As a yogi, it is essential to listen to and act on the voice of your soul.  Neutral mind is what will take you there and the way to a neutral mind is through meditation.  Let your neutral mind be your guide to integrate your experiences and find meaning in them.  The more neutral minded you become, the closer you are to being you and authentically coming into your mind, body, and spirit.

In the long run, understanding the nature and challenges of the mind is the key to opening up space within you to live from your soul.  In his book The Mind, Yogi Bhajan shares that, “You are here to be you and your mind is your best servant.”  The real game is to make your mind follow you.  If you can change your mind, you can change your life.  Welcome to mind.


Sharlene Starr teaches Kundalini Yoga classes for women and is the author of the *FREE* Special Report,” A Beginner’s Guide To Kundalini Yoga!”   If you’re ready to awaken your mind, body, and soul, get your *FREE* copy at:


Easy Meditation Technique for Total Stress Relief | Shabd Kriya

Simple Meditation Technique

Shabd Kriya – Kundalini Yoga Meditation

It has been some time since we added a core Kundalini Yoga Meditation to our collection and to end that drought, today I will detail for you Shabd Kriya, which is a nice easy meditation technique for helping you relieve stress and relax.  This meditation will join other powerful meditations from Kundalini Yoga such as Sodarshan Chakra Meditation, Infinite Energy and Prosperity Meditation Technique and Tantric Sat Kriya for Transmuting Sexual Energy, that are already part of the website and can be found in the Free Online Kundalini Yoga Meditation E-book.

These meditation techniques were taught to me by Ravi Singh, in my Teacher’s Training Class and were taught to him by Yogi Bajan.  I thank both of them, and the masters before, for passing on this wisdom to us so we can all benefit and grow using it.

Simple Meditation Technique

Easy Meditation Technique – Shabd Kriya Overview

Although Shabd Kriya is quite an easy meditation technique, it does use many powerful aspects of Kundalini Yoga to bestow it’s many benefits.  These mechanisms include, the power of mantras, hand and eye positions (mudras), mind power, naad yoga (yoga of sound), pranayama and more.  In particular, it’s use of pranayama is the main reason for any cautions, for anytime you are going to look to manipulate and control your breathing, you need to make sure you are not over straining or over doing it.

The following 2 documents will give you the necessary guidelines to practice this meditation technique safely and successfully, please do follow them:  Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.




Benefits of Shabd Kriya – Easy Mediation Technique:

  1. Excellent meditation for stress relief and relaxation.
  2. Helps the body rejuvenate and regenerate.
  3. Helps build mental focus and concentration.
  4. Excellent meditation to promote sound sleep, especially if done before going to bed.  This meditation is often a part of sets designed to help you fight insomnia and restless sleep.

Design of Shabd Meditation Technique:

  • This meditation utilizes 2 fundamental mantras from Kundalini Yoga.  It uses the Sa Ta Na Ma Mantra and the Wahey Guru Mantra.  Sa Ta Na Ma meaning Existence, Life, Death and Rebirth and Wahey Guru meaning, Ecstasy Beyond Words.  You will find a nice Wahey Guru Hymm to help you with the pronunciation in the following free MP3.

    Wahey Guru Serenity Hymm Free MP3 Download


  • This meditation also uses a variation of Cosmic Mudra, which is explained in the “How To Do” section below.
  • Finally, Shabd Kriya uses Nasikagra Drishti (nose tip gazing) and Pranayama as well, as explained below.

How to Do Shabd Kriya – Easy Meditation Technique:

  • Sit in any cross legged posture.  You can also do this meditation sitting on a chair.
  • Elongate your spine and tuck your chin in slightly (like a soldier at attention).
  • Place your hands in Cosmic Mudra with your Left Hand Underneath and Right Hand on Top.  The Thumb Tips should be meeting, but the only difference is that they should be a little more forward than up.  You will find an illustration of traditional Cosmic Mudra in the following article, just modify it slightly as I have mentioned above.

    How to Meditate


  • Have your eyes 1/10th open looking down at the tip of your nose.  Only hold this eye position for as long as is comfortable.  Release it whenever necessary and continue with the meditation, reapplying it once ready.
  • Now begin the following Breath/Mantra Cycle.  Inhale in 4 equal parts.  By the fourth inhalation your lungs should be full.  As you inhale chant SA TA NA MA mentally.  So you inhale to a total count of 4.  In total, one chant of SA TA NA MA during one inhalation broken up into 4 parts. Next, hold your breath in and chant SA TA NA MA 4 times slowly mentally.  So you hold your breath in and use the 4 cycles of SA TA NA MA to complete a count of 16 Finally, exhale in 2 parts, which chanting Wahey Guru mentally.  So you exhale to a count of 2.


  • All counting should be slow.  All chanting should be mental and the breathing cycle should be 4/16/2.  4 counts to inhale, 16 count breath retention and 2 count exhalation.  Please note if holding the breath in for 16 counts is too much, cut it down to 8 and build up slowly.  Do not over strain.  With all breath retention progress should be gentle and systematic.
  • Continue the above mantra/breathing pattern for the duration of the meditation, which should be typically 11 minutes and built up to 31 minutes over time.  If you are just starting out even 3 minutes is fine.

Summary of Simple Meditation Technique – Shabd Kriya:

This meditation is very good for inducing deep relaxation and helps the entire body de-stress and de- compress.  Thus, it is great for doing before sleep and to fight insomnia.  For more free easy meditations and yoga sets be sure to check out the Free Online Guided Meditation Techniques E-book and the Free Illustrated Kundalini Yoga Kriyas E-Book as well.


New Free Video for Kundalini Yoga’s Supreme Kriya – Sodarshan Chakra Kriya

Kundalini Yoga Kriya Video

Sodarshan Chakra Kriya

One of the most popular Kundalini Yoga Kriya’s is Sodarshan Chakra Kriya, which is why the article detailing this magnificent and powerful exercise, 3 Most Powerful Yoga Pranayamas, is always in the top 10 most read articles on Mastery of Meditation and Yoga.  Many of you who have been interested in this Kriya have requested clarification on the technique, and to help make everything crystal clear, I have now created a video demonstration of it .  So below you will find a free video of Sodarshan Chakra Kriya, and I am sure this will help you in learning and mastering this wonderful yoga technique.

Kundalini Yoga’s Supreme Kriya Sodarshan Chakra Kriya

Below I will go over this kriya briefly, but for all the details please read the article I mentioned above, as that is a comprehensive overview of this technique.

Sodarshan Chakra Kriya Overview and Benefits:

Sodarshan Chakra Kriya, comes from the school of Kundalini Yoga as taught by Yogi Bhajan, and it is not Sudarshan Kriya, which comes from Sri Sri Ravi Shankar’s Art of Living teachings.  This particular exercise also uses pranayama techniques, and combines with them the power of mudra and mantra to bestow it’s many profound benefits.

The pranayama used, is left nostril inhalation with breath retention, to stimulate the meditative right hemisphere of the brain.  The mudra used is Nasikagra Drishti, or nose tip gazing, to develop mental focus and activate the root chakra.  The mantra used is Wa Hey Guru, to take you beyond the ordinary mind.  And yes, it also uses powerful navel contractions to stimulate Kundalini and help clear blockages in your subtle energy channels.

The benefits of Sodarshan Chakra Kriya are physical, emotional and spiritual.  Perhaps best knows for it’s ability to bestow psychic powers, this kriya is also excellent for your physical health and well being.  It helps your digestive, respiratory and immune systems.  Also, the kriya is used to dissolve destructive patterns of behavior and help one overcome past traumas and hurts.

One important note I would like to make with regard to this yoga kriya, is that in it’s full (advanced) version it is really quite powerful, so please proceed gently with your practice of this exercise.  The most common issue with this kriya, is the creation of too much heat in the body, so you should be on the lookout for that, and use counter techniques if you notice this happening to you.  Start with the beginner’s version which I have demonstrated in the video as well, and move forward from there systematically. 


This video will become part of the free online video libraries that we have here on Mastery of Meditation and Yoga.  As Sodarshan Chakra Kriya is considered a Kundalini Yoga Meditaiton as well, this video will be included in the Free Guided Meditation Videos for Daily Practice series, and I will also be adding it to the Free Yoga Pranayama Videos.  Sodarshan Chakra Kriya is also already a part of Free Online Yoga and Meditation Classes, and specifically it is part of the Introduction to Kundalini Yoga and Meditation Class.

Once again please do refer to the main article on Sodarshan Chakra Kriya – Most Powerful Pranayama get all the details.

Kundalini Yoga Sodarshan Chakra Kriya Video Contents:

  • Demonstration of how to do beginner’s, intermediate and advanced Sodarshan Chakra Kriya.
  • Proper pronunciation of Wa Hey Guru mantra.
  • General discussion regarding this Kriya.

Learn it, enjoy it, master it & benefit from it .

Kundalini Yoga Kriya Free Video

Sodarshan Chakra Kriya Video

YouTube Direct Link –> Kundalini Yoga Kriya Video – Sodarshan Chakra Kriya


Free Online Kundalini Yoga Meditations

Summary:  The Free Online Kundalini Yoga Meditations Online book is to organize and help you easily locate the kundalini yoga meditation that you want to include in your daily practice.  This index page lists all the Kundalini Yoga Meditations on Mastery of Meditation and Yoga, and is updated as new meditations are added to the site, so it’s a good page to bookmark if you are a yoga practitioner .

Kundalini Rising Meditation

Kundalini Yoga Meditations

Free Online Kundalini Meditations

Welcome to the Free Online Kundalini Yoga Meditation Online collection.  This online book will explain and detail the best meditations from the timeless school of Kundalini Yoga.  The techniques from this book will be part of the Free Online Yoga and Meditation Classes, that are hosted here on the Mastery of Meditation website, but these meditations can also, of course, be used independently as part of your own practice.

A special thanks to my teacher Ravi Singh and his teacher Yogi Bhajan for imparting this priceless knowledge to us.

Included in this online book are also important articles that will give you an overview of what Kundalini Yoga is, explain the Seven Chakra Kundalini Yoga Model and give you important guidelines of how to safely practice this powerful science.  Please pay special attention to the guideline articles before starting your yoga practice.  Before I jump ahead though I would like to explain a little about Kundalini Yoga Meditations in general and give you some idea of the components they use which make them such a powerful techniques for spiritual and personal development.

Kundalini Yoga Meditations Design:

Kundalini Yoga Meditations can work relatively quickly because they combine many different components to maximize their effectiveness.  These various components include the following:

  • Mudras:  Hand, eye and body positions to create certain subtle energy circuits in the body.
  • Mantras: Words of power which create certain states of consciousness and activate various regions of the body.
  • Pranayama:  Yogic breathing techniques which allow you to control and use the life-force for spiritual and personal growth.
  • Naad yoga:  The science of sound vibrations and rhythm.
  • Concentration and Visualization:  Using mental focus to develop the mind and access higher levels of consciousness.
  • Movements:  Unlike many traditional meditation, Kundalini Yoga meditations also sometimes use movements to awaken and generate energy flows.
  • Chakra Activation:  Kundalini Yoga is based on the Seven Chakra Model and the meditations are often designed around this system, using it’s wisdom in it’s design.

Online Book Layout:

Each chapter will detail one Kundalini Yoga Meditation and will be written such that to practice that particular technique you only need to read that chapter.  From this introductory page you will find links to each individual chapter where a particular Meditation is detailed. 

As new meditations are added to the website this page will be updated to reflect that.

For each Kundalini Yoga Meditation, the following information is provided:

  • Background of the particular meditation.
  • Any tools needed to practice the method.
  • Benefits of the technique.  Both primary and secondary.
  • Any cautions for practice.
  • Basic/Intermediate/Advanced version of the meditation where ever possible.
  • Some chapters also have video instructions.
  • Hints and Tips to help you master that technique. 
  • Any secrets that may not be commonly known.
  • Internet resources to help you gather more information about the meditation.

The first few chapters of this book provide links to the important documents you need in order to practice Kundalini Yoga meditations safely and effectively, after which links to the meditation themselves are listed.  All links are in green.

Free Online Kundalini Yoga Meditations


Chapter 1 – What Is Kundalini Yoga

Introduction to Kundalini Yoga

Chapter 2 – Introduction to Kundalini Chakras

Kundailni Yoga Seven Chakra System Overview

Chapter 3 – Guide to Yoga Practice

Beginner’s Guide to Yoga Practice

 Chapter 4 – Guide to Kundalini Yoga Practice

Guidelines for Kundalini Yoga Practice

 Chapter 5

Infinite Energy & Prosperity Meditation Technique

 Chapter 6

Relaxation Meditation Technique For Stress Reduction

Chapter 7

Kundalini Yoga Meditation for Healing & Psychic Powers

 Chapter 8

Chakra Meditation to Open Third Eye

Chapter 9

Rare Crown Chakra Meditation Techniques

Chapter 10

Advanced Meditation Technique To Raise Kundalini Shakti

Chapter 11

Smiling Buddha Meditation Technique for Happiness

Chapter 12

Sodarshan Chakra Kriya

Chapter 13

Tantric Technique to Raise Sexual Energy – Sat Kriya

Chapter 14

Kirtan Kriya – Kundalini Yoga Highest Mantra Meditation

Chapter 15

Light Meditation for the 10th Body of Light

 As more kundalini meditations are added to the website, the collection above will be updated to include them.  One important rule when dealing with kundalini is to have an integrated practice and not just focus on chakra and chakra meditations, so please keep that in mind as you look to incorporate these wonderful techniques into your individual sadhanas.

If you enjoy and benefit from any of these techniques, please do share them with others.


Heated Controversy Confirmed by Survey – Should Spiritual Services be Free or Not?

Should Spiritual Services be Free

Money and Spirituality

As usual, before I write any article regarding charging money for spiritual services, free yoga, free meditation or other business aspects of spiritual services, I first like to give my standard disclaimer to avoid any misunderstandings and here it is.  I am very happy to offer my website in it’s free format, and plan to continue it and the online yoga and meditation classes for free.  In addition, this article is not a request for money and I am not against those making money from their spiritual work either.  Now onto this very heated topic of whether or not one should charge money for spiritual services.

This has undoubtedly been the most heated and controversial topic on Mastery of Meditation and Yoga so far.  You will find the original survey here (Survey: Should Spiritual Services by Free or Not?) and are welcome to still participate, as these surveys remain active and continue to collect data for research and study in the fields of yoga, meditation and spiritual living. 

Should Spiritual Services be Free or Not

If you look in the comments section of the survey page above you will notice a lively debate, with very intelligent, thoughtful and at times passionate responses from both sides of the fence.  The results of this survey were quite incredible and as you will notice below, show that this is clearly one of the most polarizing topics in the spiritual world.  In addition, those on either side believe quite passionately in their point of view and generally have quite potent arguments to defend their opinion as well.

I really did not know exactly what to expect from this survey, but I certainly did not anticipate such an incredibly close competition between the two sides.  So here are the current standings in this very, very close survey:


Survey Results
Value Count Percent %
Yes, It’s OK to Charge 52 51.49%
No, It Should be Free 49 48.51%


Free Spiritual Services or Not Survey Analysis:

As you can see from the results above, it is really too close to call.  For those who remember the close elections here in the US between Al Gore and George Bush, this survey could also be decided by a dangling chad .  51% said it was ok to charge money for spiritual services, while 48% said spiritual services should be given for free.  I waited an extra week to two to allow more data to come in, but the incoming votes continued to reflect this deep divide on this controversial topic.  If you have not yet voted, feel free to chime in, as I mentioned the surveys remain active and I will keep an eye on this one to see if it leans one or another over time.

What I want to do next with regard to this topic, is briefly summarize the arguments from both sides, to give you insight into what each is thinking and give you some food for thought.  So here are the top 4 reasons I get from each of these sides to defend their point of view. 

Please read my disclaimer above if you have not already.  I am just presenting the arguments from both sides here.

Top 4 Reasons Spiritual Services Should be Free:

1. Reflection of Greed and Power:

The most common reason that spiritual services should be free is the argument that those who charge are not really interested in helping others, but are really just interested in making money.  That the spiritual practitioners who charge money are really businessmen and find the spiritual marketplace an easy way to get rich and powerful.  Along similar lines, come the arguments that those who charge are really fake gurus, con men, un-enlightened, etc, etc.

2. Trust Life to Support You:

Another common argument, which is very deep, is that you should not worry about money and security and just go about doing what you love to do, leaving life to help support and care for you.  This is in fact a necessary approach to living moment to moment and free of worry, but of course, the counter argument is that life is sending you clients to help you survive and pay your bills, so to not charge them would be refusing the very help life is giving you.

3.  Only Use a Donation Based Model:

The third common argument is to stick to a donation only model.  Here allowing people to donate to you according to their financial capacity and also, allowing for other forms of donation besides money, such as work exchange (karma yoga), etc.

4.  Compromise is Inevitable:

If you decide to sell your spiritual wares on the marketplace and money becomes important, then sooner or later you will start to compromise or adjust your services to what the masses are willing to pay more for.  Don’t discount this argument casually, it is quite powerful. 

For example, you may start off teaching the Great Truth that desire is the root cause of suffering, but soon realize that there is no marketplace for that, but can make a pretty penny telling people all about the Law of Attraction and how to manifest their dreams and so become a Law of Attraction guru instead.  This is just an example of how you might start to modify your teachings to suit the marketplace, I am not against the Law of Attraction or anything.  Selling your spiritual services could be leading you down such a slippery slope.  You may soon find yourself compromising or adjusting what you teach or do, to better serve your desire for success, fame and money, instead of just following your passion as you originally intended to. 

Top 4 Reasons You Should Charge for Spiritual Services:

1. Practicality:

The top reason to justify charging for your services, is simply one that you need to eat, feed your family and have money so you can devote yourself to your passion.  The variations to this reason include arguments along the line that donation based models no longer work, society is no longer structured to support spiritual practitioners like the old days, life is supporting you by sending you the clients you need, etc.  This argument asserts that in today’s world, charging is quite accepted and the framework within which one can support oneself and one’s family.

2.  Energy Exchange:

The next most common reason, is the one of energy exchange to complete the transaction.  This reasoning has it’s roots in the Law of Karma, and is essentially saying that for the services you receive, you pay the provider back and money is just a form of energy you use.  This is close to the donation based approach used to argue the free model, except generally speaking, money is required for the exchange.  A nice variation to this argument is to charge for your services, but have a free option available as well.  Or as Yogi Bhajan was reputed of doing, leave change in the bushes outside his classes, so the students who did not have the money, could complete the energy transaction with this money.

3.  Free is Not Appreciated:

This argument should not be dismissed casually, as it does have merit.  What is essentially being argued here is that psychologically or subconsciously that which we receive for free is really not appreciated.  This then means that the free yoga or other free services are not given their required respect or devotion.  This casual approach to that which is free, finally prevents the recipient from extracting the full benefits of the service.  This point argues that in today’s world we have been programmed at some level to value those things that we pay for, and thus free services are simply not given their due respect.

4.  What’s Wrong with Being Rich:

Along the lines of the idea that money is energy, is the thinking that the more money you have, the more energy you have and therefore the more good you can do.  After all if you are a good person, and you have at your disposal large sums of money, you will be able to do a lot of good in the world with it.  In addition, part of the being rich thinking is that what is wrong with having money anyway?  Why is that wrong or evil?  Why must those who are spiritual be poor?  And should not spiritual services be valued highly as well?

Summary of Free Spiritual Services Survey:

So I am sure you can see from the above, there are a lot of great points and arguments from both sides on this very difficult issue.  In general this issue comes under the big issue of Practicality versus Passion, which I can assure you is a subject of great debate as well.  One final thought that comes to mind, is I wonder how may of those who said spiritual services should be for free are spiritual providers, while those who said it is ok to charge money are actually clients .  Well, that is a question for a future survey I guess .

If you have more points you would like to contribute to this debate, please feel free to jump in and share them with us in the comments section below.


5 Dangers of Not Meditating

Signs of Not Meditating

Many popular articles on Mastery of Meditation expound on the benefits of meditation, such as Top 10 Benefits of Meditation and 10 Amazing Benefits of Meditation for Students and Young People, but today I want to present you with another view of meditation.  I want to explore the dangers of not meditating.  I want to discuss what happens when you don’t meditate and what are the signs that are yelling at you to start meditating immediately.

Not Meditating

5 Dangers of Not Meditating:

1. Anger:

Every time you lose it.  It does not matter what the reason is, this is a clear signal to you that you need to start meditating.  Meditation means residing deep within, in your center, where you are infinitely at peace and have great composure, and the more you live from this center the less the storms on the periphery disturb you.

This goes for irritation as well.  Getting irritated with the children, co-workers, other drivers, spouses, etc., all mean the same thing.  You are not meditating enough.  Not that meditation alone will cure all irritation, as there can be bio-chemical reasons for this as well, but it will certainly help a whole lot.  So next time you feel that anger creeping up, don’t react, watch the energy carefully and set your alarm clock thirty minutes earlier for the next morning .

2. Jealousy:

Clearly a sign that you are on the wrong track, with the wrong perspective and wrong attitude is if you are a frequent victim of jealousy.  In fact, this is so good an indicator of you not meditating enough, that I felt it was a good way to actually test your spiritual level.  You will find the details of how to test yourself using jealousy in the article, How to Test Your Spiritual Growth.

3. Stress:

Are you and Mr. Stress the best of buddies?  Inseparable are you?  Well if you want to end this relationship with Mr. Stress you have to start meditating.  The key to a long, healthy life is to live stress free.  An Ayurvedic Doctor I recently met told me that 80% of the problems that patients came to see her with were stress related.  So a big danger of not meditating is ending up hanging out with Mr. Stress.  And where Mr. Stress hangs out, Mr. Disease is not too far away.

To help motivate you and give you some solid techniques to live stress free, here is a great resource: Best Treatments for Stress & Anxiety Disorder.  You will notice I grouped anxiety along with stress, and I just want to mention that this is another sign that you are not meditating enough.  If you suffer from panic attacks and anxiety, you need to start a meditation program.  There is ample evidence showing the benefits of meditation with regard to anxiety as well.

4. Restlessness | Insecurity | Fear:

Are you feeling your life is meaningless?  Feeling you are not doing anything special in life?  Feeling you are not achieving your true potential?  These are signs that you are not meditating.  Meditation puts you in touch with your infinite nature, and from there you realize that there is nothing lacking whatsoever in you.  You are perfect and life is perfectly fine just the way it is.  This realization is the reward of meditation, and the further you are from this realization, means the further you are from meditation.

Related signs to restlessness are the feelings of self-doubt, insecurity and fear.  These are other dangers you will have to face if you decide to not meditate.  The ego is insecure.  It endlessly seeks security and safety.  Meditation helps you de-emphasize your egocentric mind, and instead reside in your simple witnessing awareness.  This living in the witnessing consciousness, in the here and now, weakens the ego and thus, relieves you of the feelings of insecurity, fear and self-doubt.

5. Hatred:

As Yogi Bhajan puts it, “If you don’t see God in all, you don’t see God at all.”  I love that saying, and can’t put it any better than that.  Hatred is born of fear and is only possible when you emphasize differences.  The more you break up Reality and side with different fragments, the more you open the door to hatred and fear.

Eyes that see the world and humanity as one big family, in fact, eyes that see the whole world as just your family, are eyes that are going to be full of compassion and love.  Meditation is responsible for opening your eyes to this view.  So if you are filled with fear and hatred, the red flag is up, you need to start meditating.  Looking around at the state of world today, I wish along with prescribing a daily multivitamin, everyone was prescribed thirty minutes of daily meditation as well.

Dangers of Not Meditating Summary:

I can always tell when I have drifted away from my meditation practice.  Invariably one of the signs above will light up and remind me of what is the most important thing in life – meditation.  I suggest the same for you.  Keep an eye out for these danger signs above, if you notice their presence getting stronger, you know it is time to get back to meditating.  If you are new to meditation and are looking to start this profound practice, whose rewards have no material equivalent, I suggest you try some of the free online meditation classes offered here on this site.  Below are some helpful links in this regard.

Free Online Yoga & Meditation Classes

Free Beginner’s Meditation Class | Learn How to Meditate


Advanced Kundalini Yoga Technique to Awaken Kundalini

Advanced Kundalini Yoga Technique

Kundalini Awakening Technique

An important aspect of dealing with Kundalini Shakti (energy) is to concentrate your efforts on the purification and strengthening of your systems and nadis (energy channels), and not prematurely use direct methods to awaken Kundalini.  For those of you who are unfamiliar with Kundalini Shakti and Kundalini Yoga, you may want to first read the following 2 articles: Introduction to the Science of Kundalini Yoga & Kundalini Yoga’s Seven Chakra System Overview.

Having said the above, there are techniques, of course, that allow you to stir and awaken Kundalini directly, and rise up from the state of pure potentiality in which she resides at the base of the spine.  In this article I will present such a technique, but it should not be used in isolation.  It is though a valuable technique to learn and employ as part of a complete Kundalini Yoga practice.  Especially if your practice has matured to a certain degree, and you have developed a strong body and nervous system as a result of it.

Advanced Kundalini Yoga

It has been some time since I acknowledged on the website the sources of my Kundalini Yoga knowledge, so before I proceed I would like to mention that these techniques were taught to me by Ravi Singh, who was a student of Yogi Bhajan.  My deepest gratitude to both of them for sharing this priceless wisdom with all of us.

This particular exercise will be part of the following 3 free e-books here on Mastery of Meditation, as it is a Kundalini Yoga exercise, a type of meditation, as well as a yoga breathing technique: Online Kundalini Yoga Exercises, Free Yoga Breathing Exercises E-book & Free Online Guided Meditation Techniques E-book.

This kundalini yoga technique is actually a form of advanced pranayama (yogic science of breath control), and to perform it successfully, requires an understanding of prana (life-force) and how it functions within your body.

Within the energetic body (aka: psychic body/astral body/pranamaya kosha), 5 distinct types of prana are at work; prana, apana, samana, udana and vyana.  Of these 5 types, the 2 most important are prana and apana.  Please note that by prana here (and going forward) I am referring to the subtype and not the overall life force, which is also called prana.

Prana works in the region from the neck down to the diaphragm and is an upward moving force, while apana works form the navel down and is a downward moving force.  This pranayama is designed to reverse the direction of apana and move it upwards to the level of the solar plexus, while at the same time move prana down, such that they both mix in the stomach region.  This mixing then creates the spark which ignites kundalini and causes her to awaken and rise up the shushumna (central psychic channel).

More specifically, those familiar with the chakra system, will note that we are moving apana into the region of the manipura chakra, which is governed by fire.  This elongates the flame, so to speak, which is then stoked by the now downward moving prana.  Creating the necessary heat to awaken kundalini.

Advanced Yoga Technique to Awaken Kundalini

Illustration #1 Advanced Kundalini Awakening Technique

Illustration #2 Advanced Kundalini Awakening Technique


Advanced Yoga Technique to Awaken Kundalini:

a. Instructions for practicing Yoga Technique to Awaken Kundalini:

  • Sit in any comfortable cross legged posture.  You can sit on a chair if necessary.  Keep your back and spine straight, and chin pulled back and tucked in slightly like a soldier at attention (variation of Jalandhara Bandha or neck lock)
  • As illustrated above, raise your arms up to shoulder level.  Bend the elbows up at 90 degrees and then have the palms facing backwards, again making a ninety degree angle with your wrists.  The fingers are all extended.
  • Inhale deeply and hold your breath in (Antar Kumbhaka).  Keep the breath held in and relax your stomach.  Now visualize prana vayu (wind) moving downward towards the solar plexus, while apana vayu moving up towards the solar plexus.  Visualize them mixing in that region, while keeping your breath held in during this time.  Do not over strain, and release your breath when required.
  • After exhaling, inhale again and repeat the visualization.  Continue this process for 3 rounds.  Each round being one breath cycle (inhale – hold – visualize – exhale).
  • After you complete your last cycle.  Inhale, then exhale completely and with your breath held out apply root lock (mulabandha) for as long as you can.  Root lock is the pulling up and in of the rectum, sex organ and lower abdominal muscles all at the same time.

b. Duration for Yoga Technique to Awaken Kundalini:

  • Start with 3 rounds and build up from there.  You can build upto 11 rounds or more.

c. Benefits of Yoga Technique to Awaken Kundalini:

  • Creates the energy necessary to stimulate and awaken Kundalini Shakti.  Leading her to rise up the shushumna.
  • Develops your lung capacity and respiratory systems.
  • Strengthens and opens up your shoulders and arms.
  • Builds willpower and concentration.


d. Practice Tips for Yoga Technique to Awaken Kundalini:

  • This meditation technique requires you to be familiar with the prana and apana vayus.  Attending to your inhalation can help you understand prana vayu and attending to the bodily forces that push downwards (excretion, etc) can help familiarize you with apana vayu.
  • You can also adopt the practice of the following variation of Mula Bandha, where you only contact and release the rectum muscle.  In this case you are learning to turn apana vayu upwards and gain familiarity with it.  You can practice applying and releasing mula bandha at any time during your sadhana or otherwise.
  • You can practice with your hands down as well initially to develop other aspects of this meditative technique.

Online Kundalini Yoga Kriyas Using Kundaini Awakening Technique:

  1. This powerful kundalini yoga pranayama can be added to the beginning of any Kundalini Yoga Kriya.  It is a good way to get your sadhana (spiritual practice) started.

Key to Successful Weight Loss – Your Testimonials

Testimonials on Free Weight Loss Yoga Video

Key to Successful Weight Loss 

As you all are aware there are plenty of free yoga exercise videos and free guided meditation videos available on Mastery of Meditation.  Unfortunately, some of you have had difficulty viewing these videos from my website, which (fortunately :-) we were able to resolve by sending you to my account, where all the videos are also uploaded.

So if you are having any trouble viewing the videos from, feel free to head over to my channel on to view them directly from there.  My channel info on YouTube is…


Also, I have changed the technology I am going to use for uploading videos on Mastery of Meditation, so hopefully that will also help with the new videos that I am planning to upload here in the near future.

Key to Successful Weight Loss

The videos on YouTube are all very highly rated and I get plenty of feedback on them there.  Especially popular on YouTube is the Healthy Weight Loss Yoga Exercise Video and here are some fun comments and feedback this video has received that I would like to share with you. 

Feedback on Healthy Weight Loss Video from YouTube Readers:

lol I tried that last bit and couldn’t do it because I busted out laughing when he tried it. Its hilarious, but it works when you can stop giggling from it. :3 Awesome vid sir!

I am simply lovin’ it!
peace and wisdom!

Thankss sooo muchhh! We realllly enjoyeedd itt! God bless ya too!

There are plenty of other similar comments there and the reason I am sharing these with you is to give you the secret of sticking to a weight loss program.  Enjoyment!

The readers above found the video to be great fun and I am sure that makes it much easier to practice the set on a regular basis.  I know many of you are enrolled in the Free Online Yoga & Meditation Weight Loss Program and I hope the program is working out well for you.  The hardest part about such programs and tying to loose weight, is that you need to stick with it over a period of time.  To help accomplish that, I think picking routines and exercises you enjoy will be very helpful.

This also applies to all of you who are enrolled in the other Free Online Yoga and Meditation Classes, or have your own spiritual practice, the most important part is doing it regularlyAs Yogi Bhajan says, “Keep up and you will be kept up!”.  I can’t emphasize that enough, and finding the meditation techniques and yoga exercises that suit you, will really make this task easier.