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7 Rapid Benefits from Consistent Kundalini Yoga Practice

6 Comments/in Anmol's Journal, Enlightenment Experiences, Health and Wellbeing, Kundalini Yoga, Yoga Center Classes/by Anmol Mehta

Benefits of Kundalini Yoga

There were several reasons that lead to my restarting the Kundalini Yoga Classes earlier this year, not the least of which was that I knew if I was teaching Kundalini Yoga, it meant I was practicing Kundalini Yoga. That is the only way to enjoy the benefits of Kundalini Yoga, by actually doing your daily sadhana (spiritual work). In addition, I always feel that if you take up something then you ought to try to master it, or at least try to do it well. To this end, Yogi Bhajan’s constant reminder, “If you want to master something, teach it”, also inspired me to get back to teaching this great science of Kundalini Yoga.

So since April my Kundalini Yoga practice has been picking up in consistency because as I am the teacher, I can’t just conveniently skip class :-). This perhaps needs some clarification as in other types of Yoga, the teacher does not necessarily practice with the class, but, instead oversees and corrects the students more. It is not so for a Kundalini Yoga teacher. A Kundalini Yoga teacher practices everything with the students and simultaneously monitors and teaches the class. In addition, I have been steadily adding classes as the demand has been increasing. So, guess what, it means I am committing to and doing more and more Kundalini Yoga practice myself.

Benefits from Consistent Kundalini Yoga

The sum total of all this great Kundalini Yoga practice is that the benefits are coming in fast and thick. A few classes ago I experienced a profound change in consciousness as Kundalini Shakti surged up my spine and into my higher centers (chakras) and now in class I find that as soon as I begin, its like hitting a switch and I am drawn towards great energy, power and vastness. For example, in class this past Thursday within a few minutes of starting, great delight and joy began pouring into my being. The consequence of this was the emergence of a very delicious smile that comes upon one spontaneously, without one’s volition. I call it the Smile of the Buddha and it is a state of pure, unconditional, unadulterated, peace & happiness. I have also come upon this state in meditation, specifically when practicing advanced Silent Mind Meditations or Zazen – Zen Meditation. This joy and happiness continued well after class was over and deep into that night as well.

Although they are not the sole reason for my Yoga practice, these experiences are certainly motivating me to deepen my Kundalini Yoga practice even further. The fundamental reason for my meditation and yoga practice is quite simply, due to an inexhaustible passion for the Truth.

Let me go ahead and list here some of the benefits I have noticed from doing the consistent Kundalini Yoga practice over the past few months. You can also read the following articles which discuss the benefits of Meditation practice and Yoga practice: Top 10 Profound Benefits of Meditation, Top 10 Health Benefits of Yoga, Top 5 Benefits of Group Yoga Practice.

7 Rapid Benefits of Consistent Kundalini Yoga Practice:

1. Greater awareness of my True Divine Nature.

2. More spontaneous flow of Joy & Happiness.

3. Greater Peace and ability to stay calm in the face of storms.

4. Better Health (have cured a digestive issues that was recently plaguing me).

5. More Strength, Energy, Fitness & Vitality (just ask my wife;-).

6. Greater Clarity of Thought.

7. Some truly mind blowing transcendental experience :-D (some during class, others happening spontaneously and sweetly without beckoning).

I am excited and inspired by all these benefits from doing consistent Kundalini Yoga practice for just a few short months and am glad I took up the challenge of opening the Yoga center and teaching the classes again. Don’t get me wrong, there are days I don’t feel like teaching and I feel overwhelmed by my commitments, but, then… the students arrive… we settle down in class… close our eyes and begin our practice… and I realize there is no where else on earth I would rather be than right there with them practicing and benefiting from the profound art of Kundalini Yoga.

If you would like to start benefiting from Kundalini Yoga Practice, but don’t have a good teacher in your area, you are welcome to join the Free Online Guided Meditation & Kundalini Yoga Classes offered on Mastery of Meditation.

Om Namo Shivaya

Accelerating Interest & Rapid Growth of the Yoga Classes Without Advertising

2 Comments/in Anmol's Journal, Kundalini Yoga, Meditation, Yoga Center Classes/by Anmol Mehta

Silent Mind Meditation & Yoga Center: New Jersey Yoga & Meditation Classes

The Silent Mind Meditation & Yoga Center is evolving fast. This past weekend when the original students arrived for their Classes they noticed the changes immediately. Where before we had simple sign in sheets, we now have class rosters, where before I had to remember announcements (which is not my strong suit :-), we now have a board for this and other information. Along with this, other improvements, both, visible and behind the scene were also implemented and continue to be implemented as we speak. This is all being driven by the accelerating demand and interest for the Yoga & Meditation Classes. Simply put, I can’t keep up with all the emails, phone calls and letters (yes good old snail mail :-) that I receive expressing interest in the classes. If I don’t get organized, I will end up with classes that are way overfull and other unpleasant messes. I am very happy that the center is growing vibrant and strong.

When I was taking my Teacher’s Training course with Ravi Singh, he had a class devoted on how to set-up and run a Yoga Center. In it he mentioned something very interesting which has since stuck in my mind. He said that his teacher Yogi Bhajan told his students that when they set up their Yoga Centers they did not need to advertise. Ravi of course mentioned this to us, but, at the same time smiled and said he recommends that we most certainly advertise. I mention this now because I was thinking about advertising my classes, but, each week as I get more and more students I am wondering if there is any need to. Wondering if Yogi Bhajan knew something we didn’t. I, of course, have the Mastery of Meditation Website and I have listed the Silent Mind Meditation & Yoga Center here and there, but that’s about all I have done. Nothing more and certainly nothing that I have had to pay for.

The students were mentioning the various ways they came upon the Silent Mind Meditation Center, with some manifesting it using the power of their intention and the law of attraction, others finding it with a simple click on google and many through word of mouth. This momentum feeds on itself. More students benefiting and happy with the class, recommend it to those they care about, who then carry the message to others, which is creating this exponential affect. I want to thank all my students for these recommendations they have made and for the rapid success of the Yoga Center. This center belongs to them. Ultimately, they will shape its future with their energy, mind and participation. As long as I have their support, I doubt I will ever need to advertise.

As promised to the new students in the classes, below are the links to the sets we did in the Beginner’s Kundalini Yoga class, which are online on this website. The Sunday Kundalini Yoga class students are now doing tougher sets which I have not uploaded to the website yet. In fact they are doing one of my teacher’s favorite Kriyas’ — The Warrior Workout. I do plan to putting these more advanced sets on the website as well, so that they can also be available to those who are practicing on their own using the Free Online Kundalini Yoga & Meditation Classes – click here.

Below are the Links to the various Pranayama Exercises, Kriyas & Meditations we did in the Beginner’s Kundalini Yoga Class and the Gentle Yoga & Meditation Class. Please continue to practice on your own and develop your home Yoga & Meditation Program so that you can maximize the benefits bestowed by these profound sciences.

3 Step Rhythmic Breathing (3srb) Master Pranayama Set:

Breath of Fire Breathing Exercise

Spinal Warm-up Kundalini yoga Exercises

Morning Wakeup Kundalini Yoga Exercises

Zazen: Zen Meditation Technique (Breath Meditation)

Test to Determine Your Spiritual Growth

29 Comments/in Meditation, Personal Development/by Anmol Mehta

Are you a Saint? A Zen Master? How about just a good human being? How do you know? What are the qualification? Are there any tests you can take to find out your spiritual growth? Yes there are. There are lots of ways to test your spiritual progress and life is constantly doing just that — giving you tests to help you evaluate yourself in order to make spiritual progress. There are also many ways to assess your spiritual level proactively and in this article I will provide one such illuminating test. Human beings are complex and so is life. I am glad it is so. The test I propose in this document is to evaluate some aspects of your being and is by no means a comprehensive examination. Perhaps I will come up with a more complete system down the road, but for now let’s try this one test to get us started. This test will help you determine if you have the right perspective, the right spiritual attitude towards life or if you have been snared by society and entrapped by the ugly web of attachment.

From my experience this one test, although simple, is quite revealing. It is incisive and cuts deep into your psyche to reveal the conditions under which you are currently operating. Using it, I can not only keep a sharp eye on if I am slipping into the jaws of ambition, but can also determine the state others are in, with regard to their “spiritual evolution”. By no means am I suggesting that you start to use this test (or others I might propose) to start judging the world or yourself harshly. The test is simply to be used as an indicator, to give you insight and help you with your spiritual work. So here is how the test works.

Test To Determine Your Spiritual Growth & Mental State

Step 1: Take a few moments and determine what you are very passionate about. This can be your career, but, does not necessarily have to be so. It should be something, though, that you are actively engaged in doing and something that you feel deeply about. Here are some examples: Yoga Teacher, Professional Blogger, Health Care Professional, Technology Professional, Businessman, Politician, etc…

Step 2: In this field that you care very deeply about, think about someone who is enormously successful. Successful in all ways if possible. Someone who has made a huge amount of money in that field, become famous and is powerful. Now one more criteria is important about this person. If possible, have it be someone who you don’t like, or don’t agree with. The more you dislike their ways and methods the better, but the test will also work pretty well even if you don’t dislike the person or their systems.

Step 3: Watch your reaction to when you hear complimentary information about this person, or just hear about the success this person is having in their life. Be brutally honest, or you will just be cheating yourself. Does it create any negative wave within you? Any tinge of jealousy? Any feeling of irritation? Any feeling of frustration? Any feeling of hurt? Does it cause any ripple, any disturbance, in your psyche? The greater the disturbance the more the test indicates its time to get busy with your spiritual practice. Here is a more detailed analysis of the test results.

A negative reaction or disturbance can indicate the following with regard to your spiritual state…

1. Too Much Ambition: You are probably focused too much on getting results and are overly ambitious. These attachments to the results can cause jealousy and ill-will towards those who have already achieved what you so badly seek. Another way to look at this is you may not be doing what your really love to do in life? This is the only way to be free of the clutches of society and gain oriented living. Doing what you love to do, will free you from everything. If this test produced negative waves, it could mean that you are only doing things to see what you will get out of them, instead of doing things for their own sake.

2. Non-Dual Perception of Reality: The test could also indicate that you are living excessively in an ego-centric way. You are seeing the world as full of separate people and focusing on the various personalities, instead of seeing the world in a non-dual light with all of creation being One and having nothing but divine nature. As Yogi Bhajan points out, “If you don’t see God in all, you don’t see God at all.” Are you seeing the Divine Nature of he who is getting under your skin? Are you seeing the Oneness of Reality?

3. Chasing the Wrong Things in Life: If you have never thought about it, let me point out an interesting fact about enlightenment. In society there is so much competition because resources/rewards are limited. There are only so many top 10 Blogs, there is only 1 winner in the tournaments, there are only limited political seats, there is only 1 CEO, only so much oil, land, etc etc. This breeds competition and conflict. But Enlightenment is not limited. Just because I am enlightened, does not mean you can’t be also. We can all be enlightened (and are), so this is one of those things you can chase without worrying about having to wrestle it away from anyone else. There is no need to compete, it is an infinite, inexhaustible resource. So this test implies that you are not exclusively chasing enlightenment. You are getting distracted and running around all over the place chasing useless stupid things. Time to buckle down and get back to the business of going after that which is the highest purpose of man. Time to fulfill your destiny.

Take this test from time to time, or be aware when life brings it your way. It is an insightful instrument to gauge your goodness and spiritual understanding.

Meditation Techniques, Types and Practice – A Comprehensive Guide

51 Comments/in 3 Step Rhythmic Breathing, Advaita Vedanta (Non-dualism), Health and Wellbeing, Kundalini Yoga, Law of Attraction, Mantra, Meditation, Personal Development, Silent Mind Meditation Program, Spiritual Enlightenment, Yoga, Yoga Pranayama, Zen Buddhism/by Anmol Mehta

Best Meditation Techniques, Types & Practice

Guide to Meditation Practice & Types of Meditation

There are as many types of meditation techniques as there are wonderful flavors of ice cream. This allows each person to find a flavor that is delicious to them. This article is the combined result of the 3 part series “Comprehensive Guide to the World of Meditation Practice”. I created this one article out of those three to provide a single document which one can refer to for an introduction to all the important meditation techniques and types available. This article provides this overview of all the significant meditation techniques and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender. Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of thought, mantra, visualization or concentration. Overall, there are several broad categories under which we can capture most of these different meditation practices and this article will explore each of these types of meditation techniques.

1. Insight Meditation Techniques:

These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path. It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

WHO AM I Meditation Technique: This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge). The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature. Here is an example of my experience with WHO AM I Meditation Practice.
Koan Meditation Technique: These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking. By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of “what is” directly and thus Awaken.
Contemplation Meditation Technique: These meditations utilize introspection, self-study, reflection, study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind. These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.
Silent Mind Meditation Technique: This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process. This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program. These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Thought Meditation Techniques:

The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind. These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc…

Mantra Japa Meditation Technique: This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place. Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results. Here is an example of using OM Mantra to activate the Third Eye Chakra.
Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system. The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.
Meditation via Song: Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category. This is a path most dear to those who are emotional in nature and feel a deep love for the divine. Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.
Meditation via Prayer: All religions have meditations involving prayer and worship. This may be the most practiced form of meditation.
Thought Power Meditation Technique: The power of thought is becoming well recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well. Meditations that use the power of intention, law of attraction, desire manifestation, self-hypnosis, positive thinking, laughter as meditation, etc. belong in this category. These meditations can be useful to everyone.
Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects. This type of meditation technique is usually combined with and is a part of other types of meditations, but can be done independently as well. Meditation such as Zen’s Loving Kindness, Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender, giving, gratitude, forgiveness etc, fall under this category.

3. Concentration and Visualization Meditation Techniques:

These are probably the most common and well know of all the meditations and often meditation is defined by these kind of meditations exclusively. They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment, while the Concentration Meditation techniques use the power of focused attention to a greater degree. To some extent these meditations lay the groundwork for the Insight Meditations which need a high degree of concentration as a prerequisite to being effective.

Breath Meditation Technique (Zazen): The heart of Zen Meditation is Zazen, the meditation of the Buddha. In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking. An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) – Free Book of Guided Meditations. Another breath based meditation is Vipassana. In Vipassana one extends one’s awareness from one’s breath, to the body and the sensations that rise and fall within it. The objective being to have insight into the workings of the mind through self-observation. This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things.
Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind. Zazen/Vipassana belong in this sections as well, but due to their widespread use I mentioned them separately. The objects of focus can be anything from a point on the ceiling, to a flower, to external sounds in the environment. These meditations all develop focus, concentration, self knowledge, calmness and the witnessing consciousness. Their ultimate objective, though, is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly. Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment – Awaken the Senses.
Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive. In this technique the meditator uses visualization techniques to produce the desired results. These can range from simply moving awareness to various areas of the body, to visualizing internal flows of light, to imagining mental places etc. Many internal Chakra Meditations, Kriya Yoga Meditations, Kundalini Yoga Meditations, Yantra (geometric shapes) Meditations fall under this category. In additions meditations on the image of God, visualizing places of power or peace, etc, belong in this category as well.
Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day. Mindfulness meditation means to have moment to moment flowing awareness of your physical, emotional and mental activities. In other words, to be aware of what is transpiring in the here and now. This is ultimately the goal of all meditation — to awaken you to the present. Others definitions of this meditation are J. Krishnamurti’s Chioceless Awareness, Osho’s Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S. N. Tavaria’s Awareness of the Divine Fragment. An article demonstrating this meditation technique in action is The True Meaning of Laziness.

4. Body Meditation Techniques:

These meditations and practices may suit those inclined to physical activity, but as you will see from the list below there are meditation techniques using the body which can easily by enjoyed by all. In addition, the meditations of this type almost all have the added benefit of keeping us fit and healthy.

Yoga as Meditation: All forms of physical yoga are meant to be done with full awareness of the postures and movements. In addition breath is combined with the movements and poses to help open up the energy channels and free the system from the debris of the past. There is no prerequisite for the practice of Yoga, such as flexibility or diet, and all can benefit from the blessings this ancient and powerful technique bestows.
Walking Meditation Technique: This form of meditation should not be underestimated. It is really a treasure. In Zen, walking meditation has been formalized and is called “Kinhin”. There are many styles of walking meditation, but for all these styles, awareness is a key component. In walking meditation you can either be fully tuned it to the physical process of walking, or you can be fully aware of the environment, either inner or outer, as you just walk. It either case, the objective is be in the present moment as best you can.
Dance Meditation Technique: The only prerequisite to Meditation by dance is that you are alive. The range of this meditation done via this technique is quite remarkable. There is the Dervish dancing of the Sufi mystics, the Dance Meditation of Master Gurdjieff, Osho’s famous meditations using dance and movement, Lord Shiva’s Cosmic Dance — the Tandon and the list goes on and on. Dance Meditation is not only for celebrating life, but is a valid and powerful method to build awareness, induce catharsis and encounter Reality. An article that gives my experience with dance meditation technique is My Time at on Osho Retreat when my Body Disappeared.
The Martial Arts as Meditation: “Grasshopper… life is a dream within a dream.” For those of us who grew up watching the TV show “Kung Fu” know well the intimate relationship between the martial arts and meditation. Zen Archery, Tai Chi, Qi Gong, and other related techniques all belong here in this category. Common to all these techniques is understanding the intimate connection between the breath, the life-force it contains (Qi, Chi, Prana), the mind and the concept of Oneness.
Sex as Meditation (Left hand of Tantra): No I did not forget this most profound, yet very misunderstood, type of meditation. Tantra and tantric sex have been gaining notoriety over the past few decades as spirituality, tantra yoga and enlightenment have moved into the mainstream, where now most aspirants are married and sexually active. This meditation technique requires first the disciplining of the mind and control over one’s passions. Then one can learn the techniques of vajroli and sahajoli along with the various bandhas (body locks) and yoga asanas which help to maintain the height of sexual charge and the use of that energy to activate the higher centers. This method of meditation is indeed wonderful and if two like minded people come together for its practice, for the right purpose, it can provide a powerful and potent vehicle for the attainment of enlightenment.

So there you have it. All the main flavors of ice cream available to satiate your meditative appetite. Most important thing for you to do is indulge. Your soul craves meditation like children crave ice cream, so go ahead and take a bite — I promise, you will absolutely get addicted and it will be the most beneficial addiction you can ever have.

Internet Resources for Meditation:

Yoga Meditation Tips: There are many positive benefits and advantages which come from Yoga Meditations; however it is important to understand the basics of the activity before becoming involved in it.

Comprehensive Guide to the World of Meditation Practice – Part 2

2 Comments/in Kundalini Yoga, Meditation, Personal Development, Spiritual Enlightenment, Yoga, Zen Buddhism/by Anmol Mehta

In part 1 of this series we dove into 2 wonderful flavors of meditation, Insight Meditation Techniques, which use the active power of intelligence and Mantra-Thought-Intention type meditations which use the vibratory power of sound and thoughts to tune into the individual and Universal Electromagnetic field to produce desired results. In part 2 we will explore the popular category of Concentration and Visualization Meditation Techniques.

3. Concentration and Visualization Meditation Techniques: These are probably the most common and well know of all the meditations and often meditation is defined by these kind of meditations exclusively. They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment, while the Concentration Meditation techniques use the power of focused attention to a greater degree. To some extent these meditations lay the groundwork for the Insight Meditations which need a high degree of concentration as a prerequisite to being effective.

Breath Meditation Technique (Zazen): The heart of Zen Meditation is Zazen, the meditation of the Buddha. In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking. An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) – Free Book of Guided Meditations. Another breath based meditation is Vipassana. In Vipassana one extends one’s awareness from one’s breath, to the body and the sensations that rise and fall within it. The objective being to have insight into the workings of the mind through self-observation. This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things.
Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind. Zazen/Vipassana belong in this sections as well, but due to their widespread use I mentioned them separately. The objects of focus can be anything from a point on the ceiling, to a flower, to external sounds in the environment. These meditations all develop focus, concentration, self knowledge, calmness and the witnessing consciousness. Their ultimate objective, though, is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly. Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment – Awaken the Senses.
Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive. In this technique the meditator uses visualization techniques to produce the desired results. These can range from simply moving awareness to various areas of the body, to visualizing internal flows of light, to imagining mental places etc. Many internal Chakra Meditations, Kriya Yoga Meditations, Kundalini Yoga Meditations, Yanta (geometric shapes) Meditations fall under this category. In additions meditations on the image of God, visualizing places of power or peace, etc, belong in this category as well.
Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day. Mindfulness meditation means to have moment to moment flowing awareness of your physical, emotional and mental activities. In other words, to be aware of what is transpiring in the here and now. This is ultimately the goal of all meditation — to awaken you to the present. Others definitions of this meditation are J. Krishnamurti’s Chioceless Awareness, Osho’s Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S. N. Tavaria’s Awareness of the Divine Fragment.

The above category consists of many profound and powerful meditation techniques which are worth exploring and discovering. I hope you will find some that suit you, but if not, no worries, part 3 is coming up soon.

Chakra Balancing Breathing Exercise – Breath Control & Yoga Pranayama Book

81 Comments/in Emotional Mastery, Health and Wellbeing, Kundalini Yoga, Yoga Pranayama/by Anmol Mehta

Chakra Balancing | Anuloma Viloma Pranayama

Chakra Yoga Breathing Exercise #2

Free Online Video of Chakra Balancing Pranayama

To see the full version of this video please go here…
Free Online Yoga Video of Chakra Balancing Yoga Pranayama

HD Version of Intermediate Anuloma Viloma

Direct YouTube Link –> https://youtu.be/uJV_foVVEPw

Background of Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

This is a wonderful and essential breathing exercise to practice before moving on to the practice of other more advanced pranayamas. This breath control technique comes from Patnajali’s Yoga Sutras and actually goes by several different names. It is called Nadi Shodhana Pranayama, Nadi Shuddhi Pranayama, Anuloma Viloma Pranyanama, Alternate Nostril Breathing Technique, but I think the name that will describe it best is Chakra Balancing Breathing Exercise. The version given here is the basic technique which must be mastered first, later in this book I will give the more advanced versions of this pranayama.

Chakra Balancing Breathing Exercise is designed to purify the psychic channels (nadis) through which Kundalini Energy and Prana (Life-Force) flow. There are 3 primary channels for the flow of this energy: Ida, Pingala and Shusumna. It is essential to balance the flow of energy between the Ida and Pingala channels which run alongside and intertwine the spine. Through the spinal column runs the Shushumna Nadi, the central master channel. The Ida and Pingala can be considered the lunar and solar channels respectively. With the Ida Nadi responsible for cooling, feminine, passive, mental energy and the Pingala Nadi responsible for hot, male, active, physical energy. As the flow through these 2 channels is harmonized, prana and Kundalini start to flow through Shushumna. This flow through the Shushumna Nadi activates and balances all the seven chakras.

Benefits of Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

Primary:

Activates Kundalini Flow through the Shushumna, thus awakening the chakras.
The flow of Kundalini through the Shushumna also induces meditative states of consciousness.
Calms the mind, promoting peace and tranquility.
Creates balance, harmony and rhythm in the entire system.
Prepares the system for more advanced Pranayamas.

Secondary:

Improves the respiratory system.
Strengthens the nervous system.
Purifies the body by oxygenating the blood supply.

Cautions for Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

As with all breath control practice, only do as much as you are comfortable with. Start slowly and build up steadily.
Do not do this breathing exercise if one nostril is blocked or you are requiring force to breathe through it.

How To Do Simple Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

To practice this breathing exercise sit up in a comfortable position. Preferably in a variation of sukh asana (cross legged).
Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention. This will align the spine with the back of your head.
Fold your index finger and middle finger into the palm of your right hand so just the thumb, ring finger and pinkie are extended. Hold your knee with your left hand.
Close your eyes.
Bring your attention to your breathing and take 5 deep, slow breaths though the nose. This will oxygenate your blood and relax you. For the rest of the exercise the attention should remain on your breath.
Now with your right thumb gently close the right nostril and breathe in slowly and completely through the left nostril only counting mentally from 1 to 4.
Now gently close the left nostril with your right ring finger and pinkie and releasing the right nostril breathe out through it only, counting mentally from 1 to 4.
Now breathe in through the RIGHT nostril only, keeping the left closed, counting mentally from 1 to 4.
Finally, re-close the right nostril and breathe out through the left only, counting mentally from 1 to 4. This completes 1 cycle of Anuloma Viloma Pranayama.
Start with 5 rounds a day and start to add 1 additional round as you make progress. Also, start to add to the count, based on your level of comfort, by 1 for both the inhalation portion and exhalation portion till you reach a count of 12 for each phase. When you can comfortably manage that move onto Intermediate Anuloma Viloma Pranayama.

How To Do Intermediate Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

All steps are the same as above except you should now build up to 15-20 rounds a day and your count should be built up to 24:24 for inhalation and exhalation. After you reach 24:24 (even with less rounds if you don’t have much time) you can progress to the Advanced version.

How To Do Advanced Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

In the advanced version you will introduce the optimum ratio for inhalation to exhalation. The ratio should be 1:2. In other words for every count of 1 for inhalation, exhalation should last twice as long. So now perform Nadi Shodhana Pranayama at the ration 12:24 (12 counts for inhalation phase and 24 for exhalation). Build up to 30 rounds a day, or as many as time allows you to do. The upper limit allowed is 80 rounds 4 times a day, so don’t worry about over doing it unless you are hitting this limit.
Later in this book I will introduce the versions of the Chakra Balancing Breathing Exercise utilizing both, breath retention and bandhas (body locks). In general though the above breathing technique should be practiced for at least 4-6 months first before combining with breath retention or body locks.

Hints and Tips Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

30 years. It took Yogi Bhajan 30 years to master and perfect the flow of breath through either nostril without the use of his hands. This is a worthwhile mental exercise to try. By bringing the power of your attention to the flow through a particular nostril see how well you can modulate it. Here is the link to Yogi Bajan’s Kundalini Yoga Website if you want to explore.
Apply the knowledge from this breath control technique to your everyday life and monitor the affects. If you are looking for active energy, breathe exclusively through the Right Nostril, on the other hand, if you are looking to relax or do mental work breathe exclusively through the Left Nostril. Experiment, learn and enjoy.
To learn more about Anuloma Viloma Pranayama (called Nadi Shodhana Pranayama by this school) you can visit Yoga Vision, Bihar School of Yoga.

3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1

342 Comments/in Emotional Mastery, Health and Wellbeing, Kundalini Yoga, Mantra, Personal Development, Psychic Powers, Yoga Pranayama/by Anmol Mehta

Sodarshan Chakra Kriya – Part 1

Most Powerful Yoga Pranayama Free Video

Sodarshan Chakra Kriya Video

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

Pranayama, the science of breathing and breath control, is undoubtedly one of the greatest arts one can learn and practice for spiritual growth and personal development. It holds within itself the power to transform the lowest most gross to the highest most refined. This transforming power of pranayama can act upon any and all levels of your being, whether that be physical, emotional, mental or spiritual (energetic). This science has been perfected over the centuries in the East and was mostly kept secret, only handed down verbally from Guru to a deserving disciple. Now, it is much more available to those who seek it, but I still feel that the knowledge really only finds those who are deserving of it. Having said that, life has brought you here now, so take this opportunity and discover the tremendous power of the Science of Pranayama.

The 3 Pranayamas I am going to present here are typically not for beginners. Fortunately, all 3 have modifications, which you can start out with first before building up to the advanced techniques. I will also present these modifications here and I strongly suggest you start with them first before jumping ahead to the advanced techniques. In moving forward sanely, gently and systematically you will prepare the system to better handle the affects of the advanced forms. This systematic approach is not only much safer, but is also better for extracting the full benefits of the pranayamas. Part 1 of this series is about Sodarshan Chakra Kriya. Before I go into Sodarshan Chakra Kriya, I want to give some quick guidelines that should be followed for all 3 pranayamas in this series.

Basic Guidelines for practicing Pranayama:

Do not practice any advanced pranayama if you are unwell. Only do light easy pranayamas.
Clothing should be loose and should not restrict the movement of the abdomen. Our breathing is already very shallow, we don’t need to compound the issue further by hampering the natural movement of our diaphragm.
Your stomach should be empty. Which means you need to wait at least 2-3 hours after a meal before practicing pranayama.
If possible practice in the early morning. Early morning is the best time to practice your sadhana (spiritual work). For more information and help on this you can read The Secret on How to Become an Early Riser.
You should sit in a comfortable position, preferably in some variation of cross legged (sukh asana). For more information on sukh asana or other positions you can sit in (like a chair) see Silent Mind Meditation Program: Basic Meditations – Chapter 7.
Most importantly, DO NOT STRAIN. I cannot emphasize that enough. Take your time, you will enjoy your practice more and you will be able to establish a regular routine as you will not dread doing your daily work.
One last thing. The pranayamas being taught here, when practiced sincerely over time, can bestow great power to the practitioner. Normally, these techniques were not transcribed and as mentioned earlier, were taught only to those held in great trust, so I ask you to respect that trust and agree to not in any way misuse the powers obtained from the practices described below.

Sodarshan Chakra Kriya:

Background: Sodarshan Chakra Kriya (set) was taught to me by my Kundalini Yoga teacher Ravi Singh who studied it under the guidance of Yogi Bhajan. It dates back a few thousand years and is reputed among all the known Yogas, including Kundalini Yoga, to be the most powerful Pranayama exercise there is. You will notice that it is called a kriya, although a kriya typically is a complete set of asanas and yogic exercises (see Introduction to Kundalini Yoga for more information on kriyas and how Kundalini Yoga works in general), it also applies in some cases to a single exercise, which is very complete in and of itself. Sodarshan Chakra Kriya is a pranayama exercise that is exactly that, very complete and also very powerful.

Benefits of Sodharshan Chakra Kriya: The superlatives describing Sodarshan Chakra Kriya are lavish to say the least. In Yoga terms it will give you Nao Niddhi (the nine precious virtues) and Artha Siddhi (the 18 occult powers). These 27 facets contain all of human life and in acquiring them you perfect all that can be perfected in a human. Given this Kriya’s reputation for bestowing Psychic and Yogic Powers, it is is often practiced by those interested in acquiring these siddhis (powers). There is no harm in this, as long the powers are used for the benefit of others and to assist you in your spiritual progress. This kriya, though, is equally valuable to those interested in the final goal of human life – to see and merge with the Divine Non-Dual nature of Reality. This is because, it is very effective in dissolving the blockages (granthis) caused by frozen emotional debris in the nadis (the channels for the movement of Kundalini Energy) and as the channels are purified greater flow of kundalini is facilitated allowing for the chakras (energy vortexes) to be activated and balanced. In turn, the activation of the chakras and this greater flow of Kundalini Shakti (energy) leads to the refinement of awareness which allows one to penetrate the veil of illusion – that Reality consists of duality.

Sodarshan Chakra Kriya also dramatically improves your physical wellbeing. In fact, as you practice it you will start to feel quite invincible over time. It expands your nervous system, respiratory system and helps your digestive system. I find that the most profound health benefit is a boost to the immune system when I practice this kriya regularly. Overall the kriya promotes peace, joy and strength.

Description of Sodarshan Chakra Kriya: Sit up straight, have your spine erect and bring head back slightly (not up) so your chin is subtly drawn in and back like a soldier at attention. This aligns your spine with the back of your head and is also called Jalandhara Bandha. Your eyes should be 1/10th open looking down at the tip of your nose. Rest your left hand on your left knee. Block your right nostril with your right thumb and have the remaining fingers pointing upwards. Now breathe in deeply through the left nostril filling your lungs to capacity. Lower your right hand now and place it on your right knee. With your breath held in (Antar Kumbhaka) begin to pump your stomach (pulling in the abdominal muscles) to the mantra “Wahay Guru”. You will pump your stomach 3 times for each iteration of Wahay Guru. Once for Wa, once for Hay and once for Guru. The mantra should be chanted mentally of course, since the breath is held in. Chant for a total of 16 Wahay Gurus, so for a total of 48 stomach pumps with the breath held in. Then raise your right hand, close off the left nostril with your right pinkie and breathe out of your right nostril. This completes 1 cycle – breathe in through left nostril, hold and pump, breathe out through right nostril. Continue to repeat this cycle for the duration of the kriya.

Duration: There is no formal time duration for Sodarshan Chakra Kriya; it is left up to the practitioner to determine what is right for them. Below I will give the recommendations when I discuss the modifications.

Beginners Sodarshan Chakra Kriya: Modify kriya as follows: Do only 1 pump for each chant of Wahay Guru. So in total with your breath held in you will do 16 pumps per cycle. Also, reduce the force of the pump to where you are comfortable. Start with 3 minutes and build up to 11 minutes. The kriya should be practiced daily.

Intermeditates Sodarshan Chakra Kriya: Modify kriya as follows: Do only 2 pumps for each chant of Wahay Guru. One for Wahay and one for Guru. So in total you will do 32 pumps with your breath held in per cycle. Pump your stomach with a moderate force. You should try to do 11 minutes, then go to 22 minutes and then to 31 minutes daily.

Advanced Sodarshan Chakra Kriya: Do the kriya as described above in the description section. You should be pumping your stomach with full force and you should do 31 minutes daily. The commitment should be to do 40 days without missing a day, 31 minutes each day. This was exactly the requirement by Ravi for his Kundalini Yoga teacher’s training course as well. If you miss a day, you go back to 1 and start over till you complete 40 days.

Perfected Sodarshan Chakra Kriya: Yes there is more, you are not done yet :-D. To do the perfect and complete kriya and thus extract the maximum benefit and reach super human caliber, the requirement is to do 62 minutes per day and build it up to 2 1/2 hours everyday. If you can discipline yourself to do that, the kriya will provide everything needed in all areas of your life.

Design of Sodarshan Chakra Kriya: This kriya bestows its many blessings by taking full advantage of many important aspects of Pranayama and Yoga numerology. Below are some of the details behind this successful design.

Breathing in through the left nostril activates the right hemisphere of the brain. This hemisphere is responsible for your meditative, creative and artistic powers. Activating it helps unleash and grow these aspects of your nature.
The number 16 is associated with the Ajna Chakra, also know as the Third Eye, Divine Eye or the Eye of Shiva. Chanting the mantra Wahay Guru 16 times activates Ajna Chakra, which is responsible for many psychic abilities and the power of intuition and wisdom.
The mantra itself, Wahay Guru, means ecstasy beyond words and represents one’s higher consciousness. Chanting this mantra attracts this divine energy towards one.
Pumping the navel helps ignite and awaken Kundalini Shakti so she can make her ascent up the primary Nadi (Shushumna) all the up to the Crown Chakra (Sahasrara Chakra) activating, rejuvenating, balancing and healing all the other Chakras and associated organs in her path.

In part 2 and 3 of this series I will describe and detail 2 more powerful Yoga Pranayamas that I hope will be of value to you in your spiritual growth and personal development.

Gratitude

by Anmol Mehta

Site Search Tags: Divinity, J Krishnamurti, Charlotte Joko Beck, Shunryu Suzuki, Ramana Maharishi, Nisargadatta Maharaj, Osho, G I Gurdjieff, Ravi Singh, Yogi Bhajan, S N Tavaria

Gratitude

I would like to express my gratitude to the following sources of inspiration and profound teachings…

Divinity

J Krishnamurti

Charlotte Joko Beck

Shunryu Suzuki

Ramana Maharishi

Nisargadatta Maharaj

Osho

Yogi Bhajan

Ravi Singh

S. N. Tavaria

G. I. Gurdjieff

Mastery of Meditation & Yoga Testimonials | Customer Reviews of Products & Services

by Anmol Mehta

TESTIMONIALS

Please find below some of what others have had to say about the Mastery of Meditation & Yoga Website, the free online yoga and meditation classes and the great yoga & meditation products I offer to help you live your life at your maximum potential.

Rebecca says,

WOW, this was an excellent reading and intuitively I knew there was greatness within and that is why I am feeling so eager to reach it. Thanks again for the tools to help me along my path and I am so blessed to have been presented to you as a guide for me, you will always be in my thoughts as a teacher and coach on my path.

Gurtej says,

I cant thank u enough to have WOKEN ME UP with ur reading about me…… i am STUNNED to say the least……. i didnt expect this numerological reading to be so precise. U have told me exactly what i needed to know to grow and glow in my life…….. Thank u so very much …. i have started my transformation programme from 1st of this month.

Anca Says:

Thank you so much for this (numerology) analysis, the words sounded so deeply inside me that it made me cry :-). I definitely could use the Zen Meditation :-). I started your program today and I am very confident in my path now.

Chris Says:

Thank you for the wonderful reading (numerology). It was astonishing and not surprising my work is the pranic body… I love your e-book… I thank you so much for your wisdom and presence in my life.

Falguni says:

The (numerological) reading you sent me has motivated me to do the 40 day program and have a more disciplined spiritual life… I hope you know how much you help people liberate their souls.

Falguni Adds,

I wanted to follow up on my transformation program you prescribed me based on my numerology reading. Today is my 40th day of the program and am happy to report that I have completed at least the initial phase. :-) I definitely feel more confident after starting the program. The meditation has helped bring more awarenes into my life especially when I am off the mat.

Gail Says:

hi anmol,
i ordered and received a wonderful numerological report from you recently, which includes the 40 day transformational program.

Rishi Says:

I just purchased your Pranayama Video Series and find them to be an amazing source on these wonderful exercises. Any chance you will release them on DVD? Also, thank you for providing your Amazing Insights E-book for free with this purchase. I have been finding out more about myself from reading your book.

Peter Says:

I loved your amazing insights e-book and always get more insights from the stories each time I read it.

Dr. Rajiv Pathri M.D. Says:

I finished reading you e-book. It has depth, not just of knowledge, but authentic from your own experience. You should seriously write a book. I know you are not attached to results, but from what I see, it will be a bestseller.

Pat Says:

I love your Mind Expanding Guided Meditation.

Chris Says:

I’ve been reading the Insights e-book and it is full of good stuff, loving it.

Bobby Says:

Incredible Blog. Several lifetimes of knowledge fill this site. Great for beginners and experts interested in yoga, mind development, meditation, etc. Masterfully written and one of the best on the web. I recommend everybody read this!!!!!

Ramesh Says:

First of all, let me say what I’ve been saying to myself as I go through the articles on this blog… This is a simply fantastic site… so much information, so many insights, and… it’s all free???

Albert Says:

He has got some awesome stuff on Meditation and Enlightenment. Definitely a – can’t – leave – the – screen – till – you – devour – everything – blog.

Bridget Says:

I just want to say thank you for this website. It is one of the most comprehensive and helpful yoga websites I have found anywhere on the internet. I appreciate your wisdom and your willingness to share it so easily with others. Thank you.

Kara-Leah Grant Says:

Many blessings to you Anmol – your generosity has greatly informed both my own practice and my teachings. I hope that via my blog, I do my best to spread the word about this wonderful site – by far the best yoga site I have ever come across.

Vinod Says:

First of all, let me say that this entire site is great. Its truly a labor of love. Each time I find an article that I think is great, I read more and find another article that I think is even better.

Allysa Says:

Anmol,

Thank you so much for having this site. It is SO amazing… infinite amounts of information are now available to me and I cannot tell you how thankful I am to be learning more about yoga and meditation. Bless you for all of your generosity and kindness in bringing this to so many people around the world.

Paula Says:

Hi… I wasn’t really expecting a response, so thank u for the nice surprise. GREAT SUPER AWESOME BLOG…your free online kundalini classes have been soooooooo wonderful, thank you.

The whole blog actually and all the info in there is just what I needed this year. I’m on a journey… and I’m actually enjoying it for the first time in my adult life.

Jeff Says:

I was introduced to your site by Kara-Leah Masina, …she recommended to me many of your meditations and exercises, and they have been wonderful. As a result, I have been poking around your site, and I have been amazed at the wonderful things you have here!

Miguelina Says:

The Kundalini Yoga class earlier today was absolutely wonderful. You explained everything so well and you radiate peace. I feel very blessed for the opportunity to be your student. Thanks again.

Harrison Says:

Today and went on your site for the first time and was blown away. I was only on it for around half and hour but it looks amazing. I plan to spend much more time and probably take one of your free online classes. I just wanted to thank you for spending your free time to helped educate people about yoga. I don’t think that there is another site like that out there that gives great information without trying to charge you or flooding you with advertisements.

Rute Says:

Dear Anmol,

My family and I thank you more than you will ever know for your devotion in helping us to develop spiritually and inspiring us to live in a positive and healthy way.

Your website has already touched our lives deeply and we have just begun, the information that you give us in your website is amazing and you have put it in a very clear and easy way to follow.

God Bless you and all who are dearest to you.

Anonymous Says:

Dear Anmol!

Thank you ever so much for ur wonderful blog and for all the information!!! :) I tried ur yoga for weight-loss online course and have been doing it for 2 days including today… i had an absolutely un-believable day yesterday!! I could believe how chirpy and peppy and active i was…

I normally walk for about 105 – 120 mins a day… and i usually burn 850 cals in 115 mins… yesterday i did the yoga in the morning n went for my walk in the evening.. i was so much peppier…!! i burnt 823 cals in 95 mins only!! n my heart rate monitor tells me about my avg heart rate which usually ranges from 60 – 65% of my max hrt rate… but yesterday i had gone up to an avg of 71%!!! :)

WOW!!! Im amazed at the results!! I am a member of Spark People (online weight loss community) and i posted ur links to my team “Indians Unite – Chak de!” Telling them about it as well!! Everyone who browsed through ur website replied to the team forum saying its very helpful! :)

Thank you once again!

Shamim Says:

Your articles are awesome. Thank you so much for sharing.

Chris Says,

Hi Anmol, I continue to use your techniques after 12 months and continue to benefit in many ways from their regular practice. I have been focusing solely on awakening my heart chaka and developing compassion for myself and others. The added benefit for me is that the kriyas help develop stamina and coordination in my drumming! Thank you so much for your simple and immensely helpful instruction. I continue to learn from it. Best wishes Chris.

Kavita Says:

I started our sessions together with no prior experience of any kind of yoga except some informal physical sessions as conducted in the health clubs. The sessions we did were unique in their combination of meditation, yoga and kirtan i.e. combining Gnana yoga, karma yoga and bhakti yoga all in a single sitting. Doing Kundalini yoga along with the meditation in our sessions together acted like a cloud was lifted from my brains. Within a few sessions I found a lot of difference in me. My thought process got clearer and I felt my brain capacity and efficiency at work as well as home actually increase. But the most important gift was a feeling of peace and a calm happiness I felt after every session. I had read many spiritual and philosophical books prior to starting the yoga but I could imbibe their essence only after I started the meditation. I am determined now to continue learning kundalini yoga further and increase the duration of the daily meditation as much as possible. I will soon also start conducting sessions to help other people take the first step just as you helped me take my first one.

I cannot express sufficiently enough my thanks to both you and Trupti for all the guidance, warmth and love you have shown me during the period we have known each other.

Jean Says:

Thank you for teaching me yoga. I am going to start classes at the Kundalini school on Yoga class. You are a great teacher.

Bhaskar Says:

Yoga, in conjunction with Taekwando, over the past couple of years has been great for me. I am the happiest I have been, without any worries about the present or the future, without regrets or dwelling in the past, and with the knowledge that I can face challenges and do what I can without too much thought on the outcome.

Thinking back, it clear to me that the phases of my life I have been happy and performed well as an individual, have been the phases were I was meticulous at daily practice – be it Sandhyavandhanam, writing prayers/ names for Astrology/ Numerology reasons or be it plain reciting Slokas. The only catch here had been that these were all quite traditional and I was not able to understand why I was better off and whether a Greater Force was being invoked when I performed these acts. I was also unable to completely reconcile with the concept of ‘God’, what ‘Life’ meant, what any individual could do and many other questions ranging from the Marco to the Micro level. I had been reciting slokas everyday at that point and was also physically fit due to daily exercise. Due to various changes in my life over the next few months it turned out that I dropped all sorts of daily practice and exercise. One could say, I was soul-searching without a proper guide.

I turned to various guides to help me through this phase. I started reading a particular interpretation of the Bhagwad-Gita, which at that point did more harm to me than good. I also turned to Yoga and was fortunate to hear that Anmol taught Yoga. I also turned to the RamanAshram and the teachings of Ramana Maharishi. To be honest, all this at the same time was quite overwhelming and I left them all for a period of time.

Yoga and the classes have been wonderful as they helped clear all the questions, helped me refocus and live in the present. Yoga and Anmol helped me reconcile all the Macro concepts; I have spent so much time with Anmol talking about everything. He is a wonderful teacher and helped me see everything in that manner in which I could understand them. Those teachings, along with daily practice have helped me see everything in a different light. I can now better understand the Bhagwad Gita, Ramana Maharishi and anything else I might have read in the past. I consider myself fortunate to have realized what I can do and to have Anmol as a friend, teacher and guide. I also understand that daily practice of Yoga and Meditation are what would help me going forward in my life also.

Sorabh Says:

My introduction to yoga began with Anmol, who I consider not just a friend but truly a initiator into the practice of yoga. Yoga is often misconstrued as a set of asanas, but thankfully he didn’t allow such a thing to happen. His insight into the workings of the mind, his respect, love and commitment to all of us as students, friends, family members made the experiences powerfully impacting. The weekly sessions were something I looked forward to and were perhaps were one of the most important things I did during the week – to take care of my body, mind and soul. I would be remiss to mention Trupti’s contribution. Without her touch the experiences surely wouldn’t be the same.

The practice of yoga is now the most important activity in my day and is at the center of my well being.

Piyush Says:

Thank you for introducing me to Yoga – I have thoroughly enjoyed all the classes I have attended over the past few years. Your style of teaching is full of energy and very inspirational. Your words (when I pay attention) are a source of quiet enlightenment. Afterwords I feel fresh, stretched, centered and more empowered. Again – thanks for your guidance and motivation!

Bindu Says:

Anmol, I really enjoy every yoga class you conduct. Yoga and mediation now relates to my life and I feel great, relaxed, calm and most of all HAPPY. Due to your classes I feel I know how to use yoga as a tool in life to attain union within mind, body and spirit. Every class you conducted has a fine balanced combination of Yoga, Meditation and ‘bhajan’ that at the end of every class I felt I had a good sweaty workout and at the same time felt so calm and relaxed due to the meditation. I would like to add that you have been a very calming and sensitive Yoga Guru teaching us the importance of attitude for gratitude. My favorite part was always prayer for someone who needs it at the end of Yoga class. Yoga also encouraged me to eat well, develop myself both physically and mentally. Also I used to feel embarrassed to exercise as I felt unfit, but your classes made me feel comfortable with my ability, which has extended to other areas of my life. Thank you for your enthusiasm and inspiration. Thank you for making each class an experience; it is so much more than just another yoga class. Its Yoga with personality. I’m proud to tell my friends I practice Yoga!

Sanjay Says:

I sincerely cherish our sessions. Anmol clearly offers a spiritual and physical experience that has allowed me to grow at an individual level. It’s a time replete with a sense of well being and positive energy, absolutely free of judgment. Silentmind offers a yogic experience respectful of tradition but in a manner that is inviting to all and practical to our daily lives.

Vinny says:

I am glad you put the (Silent Mind Meditation) program piece together so people can do some of the exercises themselves.

Dipti says:

The Yoga Class I had was super, in that it is a very good work-out both for the mind and the body.

Susana Says:

I already do everyday the exercises you show on the net and I really feel so much better and my body became so flexible, even from the second day. You can imagine my progress in some months!! God!!! Even my family noticed the change in my behavior. I can say that I really love Yoga!! Why was I wasting my time before??!!

Michelle Says:

Ive been doing Yoga since 4 months now.. feels great. Keeps me fresh all day & more concentrated at my work.

Anonymous Says:

I am recent beginner of yoga and though I entered the class with the objective of losing weight, it has completely transformed into being something entirely different. I didn’t even think seriously that a series of movements can have any impact on my anxiety. Now I do yoga as something that is definitely more effective on my peace of mind than on my body.

Nidhi Says:

I have started ur course 101 or past 2 days and it has really helped me in opening the nostril and reducing the heaviness in my head, nose and eyes.

Jonathan Says:

Thank you sooo much for these videos. I was very skeptical about meditation but once i began practicing more and more it became a little more natural feeling. I serve at a local restaurant so stress come everyday. Its great to come home and have a great healthy way to unwind. Thanks a lot.

Marie Says:

Just wanted to give a quick update. The exercises you recommended for the third chakra have really really helped. I’ve been doing them every morning and can feel the stirrings of a stronger 3rd chakra in me. A few days ago I had to give a lengthy presentation to a rather large audience of academics and I’ve never been more together for such a presentation than I was for that one. At some point in the middle of it I became a bit nervous, and then focused on standing straight and making sure the muscles around my third chakra were holding me up, (keeping me from slumping as if I wanted to melt away under the podium). What an instant difference it made. I carried through with the lecture and with real confidence and focus to do a good job.

I got lots of praise afterwords, which was great, but there was one professor who asked a hostile question…I was inspired with an answer that allowed me to put him in his place while keeping everything pleasant, professional and sincere. People keep telling me how great my reply to him was (no one cared much for his attitude).

ANYWAY, sorry to ramble, but I could feel my third chakra at work through this experience, and it not only got me through the rough spots, but I walked away with a real sense of accomplishment (something I’d been lacking for much too long). I had the willpower to prepare and present my lecture well, and I had the character to defeat hostility with grace, truth, and razor sharp effectiveness. It was fantastic!

In other words, thanks for recommending the exercises for the third chakra, they’re really helping.

Susannah Says:

I have been visiting your site for several months now.

Having been a serious seeker for so many years I realized I was filled up and needed to empty.
I chose to do this through yoga and this is where you became my closest ally.

From being one who firmly resisted physical movement and discipline to someone who practices every day – I have to say gratitude abounds.

Shohreh Says:

The breathing techniques have transformed my lungs in just two days. I suffer from auto immune disease and have asthma. My journey in healing myself started eight months ago. For the first time in eight months I beat my husband (who is very athletic) in hiking. He could not catch up with me. The surprising thing is that I was not at all breathless. Believe it or not, I’m teaching a friend this coming Thursday your breathing exercises and Kundalini yoga. What can I say, I’m a very devoted student. This is amazing for someone who just discovered your site on 01/17/2008.

Anonymous Says:

I am on day 5 of your yoga breathing and excited to say I am noticing a difference in my breathing (COPD).

Bendz Says:

I refer your site to my friend about this yoga. He practiced and his health (stomach) problem solved within a week. He is very much impressed about this yoga and practicing continuously.

Andrew Says:

I have been using the Anja Chakra, Anahat Chakra and Introductory sets on your site and both enjoying them and getting very pleasing results.

Kalyan Says:

I had been a silent visitor on your site for a few months. I came to know about ‘Kundalini Yoga’ via your site for the first time. It has done some pretty amazing things for me which I will corroborate with my personal account.

I first seriously tried meditation about two years ago. I started getting up early at around 4:00 AM and started meditating and then after only a few months I developed serious knee problems. The knees got swelled up permanently. I could no longer pursue meditation since only after a few minutes the knee would start hurting pretty bad making it impossible to sit any longer. I could climb or get down the stairs only with great difficulty. I tried conventional yoga postures for knee which aggravated the situation.

After I started Kundalini Yoga, slowly the knees started feeling better and better as the core got strengthened until it felt completely normal one day. My knees are healed – completely ! Most of the knee problems arise in the pelvis. Since the set of exercises like ‘morning wake-up series‘ target the pelvis directly it has the potential to heal most ‘bad knees’ if done seriously with perseverance.

I have a trim waist now. I have more emotional balance, my digestions are better, my heart beats slower and there is a sense of balance and well being which never leaves me during day or night – all as a result of only an hour of Kundalini Yoga and meditation.

So, thanks a lot Anmol, you had been a life saver through the dissemination of your knowledge via your website. I hope you did not mind telling you my personal stories at length.

Hope you receive true blessing and guidance from God and may He be your benefactor and protector for the rest of your life.

Anonymous Says:

Hi Anmol. I have found your online classes immensely helpful. I am working, with your help on awakening chakras, beginning with the abdominal and working up the body. I have been following your classes for three weeks and combined with ayurvedic treatment have strengthened willpower, enabled regular practice, which has enabled me to stop taking antidepressants, which I have been using for two years, and control psoriasis more effectively than any medical treatment I have had in twenty years!

Raj Says:

Dear Anmol,

Thanks for providing very good site with lot of information and giving wonderful guidance for practicing kundalini yoga.

I have been practicing yoga for the last three months in the order of…

1. Anuloma Viloma Pranayama
2. Third eye opening and balancing
3. Breathing of fire.
4. Kundalini Awakening Raja Yoga Kriya.

It makes me a joyful person and not to worry about any problems.

After practising these for three months now I feel some vibraions in my abdomen especially when I lower my neck down.Its just like passing some milli volts of electric current in my body.

Anonymous Says:

Hi Anmol, I just want to thank you for your website once again. I’ve found I have made great improvements physically, mentally, and emotionally over the past month and a half through practicing many of the yoga techniques and breathing exercises which you have emailed me. I now meditate minimum about 3 or 4 times a week, as well as practicing a few poses and breathing techniques. As a result I have been able to release a lot of suppressed emotions, become more relaxed, and achieve an overall healthy emotional balance. Most importantly I managed to change a lot of bad habits in my life (unproductive things such as watching TV, playing video games), and I am far more productive, and loving.

Anonymous Says:

Thank you sooo much for these videos. I was very skeptical about meditation, but once i began practicing, more and more it became a little more natural feeling. I serve at a local restaurant so stress comes everyday. Its great to come home and have a great, healthy way to unwind. Thanks a lot.

Anonymous Says:

I am 47 years old and found this program on your website and did it for the first time yesterday. WOW! I really underestimated the power of this program. Had me burning up. Will definitely continue until I reach my desired weight and beyond.

Kathleen Says:

Hello, Anmol, I am so happy to have found your website. I have always considered myself a spiritual person and since I have started practicing kundalini yoga and zen meditation around a month ago, I have become much more calm and relaxed. I have to tell you that this morning, as I was meditating I was focusing on my breathing and felt my mind going still as if i was in a empty dark room and it felt so peaceful and then this light started to appear and become brighter like a white light and it felt beautiful and then it was gone. and I couldn’t seem to bring it back.

Andrew says:

Hi Anmol! Thank you for such a good advise, I’ll follow it and try to reveal my potential at 100 percent! I have a question about meditation, when I’m meditating I must stop my breath? Because, when I’ve meditated two-three days ago, suddenly, after 15-25 minutes of meditation, with eyes closed and thoughts wiped out, I’ve noticed that somehow, my eyes were at the same level with my nose, and in the next moment I felt a light, that came from above into my head! That was WOW feeling – calm, peaceful, and other… very good it was, but light as I think come down to my head, and after that somehow stopped (or not) at the neck region.

Dagmar Says:

This morning during BOF (Breath of Fire Kundalini Yoga Pranayama), as I could feel the energy moving in my body, around my body, and on the top of my head (?!), I did not want to stop. INCREDIBLE FEELING! I did BOF for 13 min; after I stopped (as I was sitting motionless), I still could feel the energy moving for some time. AWESOME!

Alythia Says:

This is my first day doing this yoga set (week 1). It was amazing. I am practicing at the beginner level and I found the most difficult pose was the eagle pose when suddenly my consciousness opened a little and I realized that I could be “like” the eagle and imagined that I was soaring and that I was being held up by the air, this changed my frown of concentration into a smile and gave me just enough endurance to finish the minute. After I completed the meditation, my body began to feel balanced and warm, I had a slight, pleasant tingling in the back of my cervical vertebrae, from the tuck pose, I think. All in all, very enlightening.

Anonymous Says:

Today something amazing happened. Long story short, I was able to facilitate something, to make something happen for someone else that was extremely unlikely to succeed. It’s as though every single door that needed to open simply opened without much more than a nudge when, normally, these doors should have remained shut tight. Because of this, I helped create a genuinely happy moment for my mother, and I can’t get over how easy it was to find just the right words and the right attitude to adopt, naturally, without even thinking about it. It was more than luck.

Julia Says:

Hi Anmol, Thank you so much for this site! I am entering my fourth week and feel fabulous. I not only have more energy, but I feel as if I am more aware of everything and become more efficient (doing the smart way, not the long way) I am just starting the 3rd eye opening, course 103, and can’t wait! Thank you again for all the work you’ve put into this site, I love it!!

Comprehensive Guide to the World of Meditation Practice – Part 1

8 Comments/in 3 Step Rhythmic Breathing, Advaita Vedanta (Non-dualism), Health and Wellbeing, Kundalini Yoga, Mantra, Meditation, Personal Development, Silent Mind Meditation Program, Spiritual Enlightenment, Yoga, Yoga Pranayama, Zen Buddhism/by Anmol Mehta

There are as many types of meditation techniques as there are wonderful flavors of ice cream. This allow each person to find a flavor that is delicious to them. In this article series I will provide an overview of many of the different meditation techniques that exist and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender. Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of visualization and concentration. Overall, there are several broad categories under which we can capture most of these various meditation practices and in Part 1 I will explore Insight Meditation Techniques and Sound (Mantra) and Intention Meditation Techniques.

1. Insight Meditation Techniques: These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path. It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

WHO AM I Meditation Technique: This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge). The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature. Here is an example of my experience with WHO AM I Meditation Practice.
Koan Meditation Technique: These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking. By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of “what is” directly and thus Awaken.
Contemplation Meditation Technique: These meditations utilize introspection, self-study, reflection, study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind. These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.
Silent Mind Meditation Technique: This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process. This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program. These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Thought Meditation Techniques: The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind. These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc…

Mantra Japa Meditation Technique: This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place. Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results. Here is an example of using OM Mantra to activate the Third Eye Chakra.
Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system. The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.
Meditation via Song: Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category. This is a path most dear to those who are emotional in nature and feel a deep love for the divine. Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.
Meditation via Prayer: All religions have meditations involving prayer and worship. This may be the most practiced form of meditation.
Thought Power Meditation Technique: The power of thought is becoming well recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well. Meditations that use the power of intention, law of attraction, desire manifestation, self-hypnosis, positive thinking, laughter as meditation, etc. belong in this category. These meditations can be useful to everyone.
Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects. This type of meditation technique is usually combined with and is a part of other types of meditations, but can be done independently as well. Meditation such as Zen’s Loving Kindness, Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender, giving, gratitude, forgiveness etc, fall under this category.

So you can see from above, these is a rich diversity to the Art of Meditation and certainly something for everybody. If one of the styles above does not catch your fancy, not to worry, I will be serving up more tasty flavors in part 2 of this series.

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