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. Tomasz
    Tomasz says:

    Dear Anmol,
    I am studying your courses for already about one month and want to thank you so much for all the help. It is really a pleasure reading your instructions and then try it out, almost if a teacher would be here. Still I couldnt find a simple question. How about soft, quiet music while meditating? I am still with the zen meditation and do it with music. is this ok?

    Again thanks a lot.


    KALYAN says:

    Sir, am very happy to find a wonderful place to start my long un-fulfilled dream – meditation. Am interested in joining this Meditation Course. And am very thankful to you for providing these wonderful classes to us. You are doing a great job to Humanity by doing this. God Bless.

  3. keith
    keith says:

    looking forward to beginning my path to inner peace & personal enlightenment. thank you for making these techniques & information available. i believe i will benefit greatly in the short/long term.

  4. Cindy
    Cindy says:

    I read a lot about Meditation and Yoga and have started practicing them. I want to learn more. I am starting here and looking forward to your other classes as I progress forward. Thank you for a wonderful and informational site.

  5. Anmol Mehta
    Anmol Mehta says:

    Hi Jo,

    The following video and FAQ should give you the information on how to get started. Let me know if any questions or issues come up. Any other feedback is also appreciated.

    Essentially the links on this very page above take you to the techniques you need in order to do these classes. The links are in green.

    Video is on this page:


    FAQ for online classes:


    All Good Wishes,

  6. D. Chase Nelson
    D. Chase Nelson says:

    Hi Anmol,
    I have been doing the beginner’s yoga class before the Zazen meditation for a little while now, tomorrow I will begin the So Hum meditation. I had to drop the alternate nostril breathing because I have a lot of sinus congestion. I’m still doing the other two pranayams. In a week or so I’ll start the next Kundalini yoga class. Thanks again for all the great resources, I’ve been feeling fantastic with this practice.

  7. joe
    joe says:

    Hi Anmol,

    I am new to meditation but have done some prior work, most of which has been listening and meditating to various CD’s. I have found them beneficial but want to expand my awareness and achieve better results by meditating daily. I have been diagnosed with MS, which I believe has been caused by a lot of stress and not dealing with issues. I need someone to put me on the right track in terms of what would be the best place for me to start and get the best results? Half the battle is having belief of what I am doing is the best way forward (hope that makes sense)Please help if possible.

  8. Anmol Mehta
    Anmol Mehta says:

    Hi Ashleigh,

    This meditation class will suit you very much as it is designed for beginner’s. If you need inspiration just visit the Testimonials page to see how these classes have helped others already :-).

    Let me know if you have any issues.


  9. Anmol Mehta
    Anmol Mehta says:

    Hi Nicole,

    The meditation class should be very helpful to you for achieving both these valuable rewards. All material for the class is available via the links on this page. Please let me know if you have any issues.


  10. Ashleigh
    Ashleigh says:

    Hi Anmol

    I would like to join your online class as i am new to meditation and keen to learn this. I would like to feel less stressed & feel more peaceful.

    Kind Regards


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