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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352 replies
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  1. Anmol Mehta
    Anmol Mehta says:

    Hi Dayana,

    All the information to take the class is already on the website. Read the following FAQ, it answers most of the common questions:

    FAQ for Free Online Meditation & Yoga Classes

    also, you can watch the video on the following page for more into…

    Free Online Classes

    Essentially, this page is the syllabus for the Beginner Meditation Class, and it has the links to the techniques you need in order to do this class. How much to do and when to it, is also explained on this page.

    Hope this helps, but feel free to ask if any questions arise. Any other feedback is also appreciated.


  2. Dayana
    Dayana says:

    I’m 21 and i’m really interested in taking your classes..
    this is my first time so i have no idea what to do..

  3. Anmol Mehta
    Anmol Mehta says:

    Hi Mohit,

    It is a legitimate technique on it’s own (Nasikagra Drishti nose tip gazing) and is useful for awakening the root chakra. The meditation you are doing (including observing the breath in conjunction) is right in line w/ this, but I would not recommend it for Zazen.

    For Zazen, either close the eyes or let there be an unfocused gaze, as I described in the technique.

    That is not to say your variation will not bring about great results, but from the perspective of Zazen and the known benefits of Zazen, I would say it is inconsistent.

    Let me know how it goes though, if you proceed with your variation.


  4. mohit
    mohit says:

    Hi, i’ve noticed that during zazen meditation it’s easier to concentrate on the breath if you look at the tip of your nose, but while doing that it causes a mild headache which goes away after a while and again appears for a while when i stop meditating. My doubt is that, is it ok to meditate this way? and could looking at the nose constantly for 15-20 min. cause squint or any other eye disorder?

  5. Ismael Rodriguez
    Ismael Rodriguez says:

    Hello my name is Ismael. I had started to learn about meditation and yoga some years ago. I let that slip away, and want to restart. So I figure the best way to work my way back into meditation and yoga is right at the beginning.

  6. Balaa
    Balaa says:

    I’m doing yoga for more than 5yrs, i can do all the asana’s. i want ot know how to learn Technique to Raise Sexual Energy
    Sat Kriya – Kundalini Tantra Yoga Technique
    by seeing the pictures

  7. Melissa
    Melissa says:

    I am interested in doing some guided meditation as well as the yoga. I’m definitely an amateur and stumbled across your site. Still a lot to read/see/try! Thank you!

  8. Anmol Mehta
    Anmol Mehta says:

    Hi Alex,

    Although long term I feel Zazen is the best meditation, for your situation I suggest trying So Hum Mantra meditation. This meditation is used to combat exactly the type of feelings you are describing. As you practice So Hum, feel yourself connecting more and more with your Higher Self (Divine Nature / Spiritual Nature), whatever resonates with you best.

    Let me know if this helps…

    All Good Wishes,

  9. Alex and AJ :P
    Alex and AJ :P says:

    Hi Anmol, I’m the same person as Alex and AJ, and i’ve got a problem. I feel like i’ve been “desensitised” to life. It feels like i’m lacking motivation, feelings and individuality. Lately i’ve been getting more angry and hateful at the world, and i’m also not caring what i’m doing as much. I usually used to be a calm person that would never really judge anybody or talk about anyone behind their backs. I’m also doing things without really thinking about the consequences or anything. Something happened which may have caused this, and i’ve been trying to meditate so i could straighten things out. Altough i’ve been meditation for about one month, and i also switched to your zazen meditation two weeks ago, it doesn’t seem to be helping. What do you suggest i do?
    Thanks, Alex…or AJ :P

  10. Ilian
    Ilian says:

    suzette said,

    on September 9th, 2008 at 10:03 pm

    hi, i would love to begin the yoga class where do i start help needed

    All the requirements are in this article. There are links to other articles such as the zazen meditation. They are in colored in green. plus in the article there are instructions on what to do. So read the articles linked to this one and follow the instructions.

    Best of luck,

  11. mohit
    mohit says:

    hi, after much procrastination I’ve started with the chakra balancing pranayama followed by zazen meditation. I am extremely thankful to you for your blog.Keep up the good work. Although i enjoy it but it’s difficult to stick to the schedule. It’s like I do it for a day and then skip it for 2 days. i want to know if i could practice just before or just after eating are there any rules to follow regarding this??

  12. Anmol Mehta
    Anmol Mehta says:

    Hi Mike,

    This is not an uncommon problem. Try the following to see if it will help.

    Inhale – hold for 5 seconds, then exhale hold for 5 seconds. Repeat this 2 or 3 times, then just relax the abdomen and diaphragm completely and let the breathing do it’s thing, with you just watching and counting.

    Relaxing is the key to this. Give it a try and let me know.


  13. Anmol Mehta
    Anmol Mehta says:

    Hi Alex,

    Giving up counting in a few weeks is too early. Also 30 mins initially might be too much. So I suggest doing 20 minutes (build up to 20 mins 2/day if you can) and keep the counting going as I suggested in the Zen Meditation article (1 to 10, starting back a 1 if you lose count, wander away or get to 10).

    The meditative states will come, don’t worry them. Just concern yourself with establishing a consistent, strong practice.

    Let me know how it goes.



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