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.
Thank you.
Hi Mini,
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
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
Hi Marquette,
Great to hear you are joining the Learn to Meditate course. Let me know how it goes.
Best,
Anmol
registering for free meditation class
Hey Shaheen,
Your carnivals are absolutely great and the website is also looking really good. Honored to be featured.
Thanks,
Anmol
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
Hi Amalia,
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
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?
Hi Carolyn,
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
Hi Amalia,
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
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.
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.
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?
AJ,
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
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.
Hi AJ,
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
What would you suggest to be the first and foremost thing a 15 year old should start on?