Learn How to Meditate

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.

Learn How to Meditate

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:


  1. Learn how to meditate.
  2. Reduce stress while creating inner peace and tranquility.
  3. Help the body heal and cure itself.
  4. Develop clarity of thought and improved brain function.
  5. Discover spontaneous joy and inner happiness.
  6. Develop intuition and unleash your gifts and talents.
  7. Align yourself with your Higher Self, find your true purpose and uncover your True Nature.
  8. 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:


Suggested Reading:


Course Materials (Free Meditation Videos, Free Yoga Breathing Videos, etc.):


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.

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354 replies
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  1. Rachel rofe
    Rachel rofe says:

    i have read your blog about meditation.It is really informative and
    had a lot of information about meditation.Thanks for sharing this informative blog.
    i have also a lot much information about this topic and had build up my site
    i am sure if you visit this site you will seek much information about meditation methods,
    learnings and different techniques.

  2. Jorge
    Jorge says:

    Thank you for the opportunity to start meditation. I am on week two (so ham). I am still working on maintaining focus, but I know it comes with time. I enjoy the finding the rationale for the interferring thought and guiding myself back to the meditation. I am also enjoying the calmness I receive while meditating.

  3. Jorge
    Jorge says:

    I have test anxiety in a particular subject. I was instructed to take a yoga/meditation class for relaxation and awareness of changes in my autonomic nervous system. Thank you for the opportunity of meditation.

  4. عبدالله
    عبدالله says:

    Hi! Thank you very very very much for the site! I am planning to start this course sometime this week! Thanks again

  5. H.S.Iyer
    H.S.Iyer says:

    I am quite impressed after going through your website.I want to register my name for the Online Beginners Meditation Classes.

  6. Leon
    Leon says:

    Hi Anmol, I am interested in the free online class for
    – Learn how to meditate – course 100
    – Leon how to Yoga – course 99

    I live in a small community in Canada just east of Toronto and love to complete this training.

    Leon Simeon

  7. Rosie
    Rosie says:

    Hi Anmol,
    thank you so much for your useful site! I’m already doing meditation on my own with some difficulties. I’m sure your class will help me in achieving concentration and peace of mind.

  8. John
    John says:

    Hello Anmol and Trupti, I am starting this class today. Thank you so much for free spiritual teachings. Namaste

  9. margaret
    margaret says:

    I am signing up for a free class…..i have downloaded and listened to an mp3 recording from the Laura de Silva website and would really like to purchase a digital copy of her mediation tapes but am in China and cannot seem to do this….however, i have come accross your site (I see there is a link to Laura) so I am going to try it out…have tryed out meditation all my life and never seem to stick to it…this time I am giving it my best shot cos I just know it works!!!!!

  10. Trupti Mehta
    Trupti Mehta says:


    Teachers always help – turn to your inner teacher. Treat the website as a guide and listen to your inner teacher.

    Also search our website for How to Balance Chakras, this will give you what you are looking for.

    All the best,


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