Introduction To Guided Meditation & Kundalini Yoga Class Syllabus – Course #101

Online Meditation and Kundalini Yoga Class

Introduction to Guided Meditation and Kundalini Yoga Class – Course #101

Welcome everybody to the  Free Online Introduction to Guided Meditation and Kundalini Yoga ClassAll the material for this class is available via the links on this post and you can start anytime you wish.  The course covers 2 weeks, but you are of course welcome to continue on.  In this post I will provide the class objectives, class details, course syllabus and participation guidelines.  Please read through everything carefully so you will be able to get maximum benefit from the class.   I am glad you all have taken advantage of this opportunity to deepen your spiritual practice and I hope you will make full use of it.  There is, without a doubt, no material equivalent to the rewards that this path bestows.

To register please just leave a comment on this post that you are going to start the course or just send me an email at so I know what kind of participation there is.

Guided Meditation

You can read the original post here (Free Online Guided Meditation and Kundalini Yoga Class) for when the class was first introduced.  Please note that the class is now ongoing and you can start anytime.  I and other experienced practitioners will field all questions and issues on this feedback post in the comments section below.

PLEASE ALSO READ THE FAQ below.  It addresses many of the common questions about the online classes:

FAQ For Free Online Guided Meditation & Kundalini Yoga Classes

Class Objectives:

  1. Pranayama Breathing exercises to build your energy and awareness.
  2. Kundalini Yoga Kriyas for an overall workout and building your core abdominal strength.
  3. Guided Meditation Techniques to promote peace, joy and insight.

Class Details:

Class Structure: 

Each class/session will consist of 3 sections: Breathing exercises (pranayama), Kundalini Yoga Kriyas (sets) and Guided Meditation Practice.  There are a wide range of students participating, from beginners to experienced yoga practitioners, so the exercises are designed to allow you to pace yourself.  The total time will be 45 minutes / day.  Most important, walk the middle path with regard to each session.  DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be excessively easy either.

Required Reading:

Introduction to Kundalini Yoga
10 Important Guidelines to Kundalini Yoga Practice
Legal Disclaimer

Course Syllabus:

The following describes the 3 sections comprising the 45 minute daily yoga and meditation session for week 1 and week 2.  The approximate total times for each section and set are also given.  Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer within the alloted time.  Each breathing exercise, Kundalini Yoga Kriya and Guided Meditation technique below is a link to the article with all the details you need.

Week 1: Each day of the first week do the following…

Breathing Exercises Section (Pranayama):  Total time 5 Minutes

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 20 minutes

Week 2: Each day of the second week do the following…

Breathing Exercises Section (Pranayama):  Total time 5 Minutes

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 20 minutes

Participation Guidelines

Following are the guidelines which I suggest we follow…

  • Please post all comments, questions and feedback of a public nature 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.
  • If you like, you can indicate with a comment that you have completed your daily session.  Could be as short as “did it”, or of course could be questions, issues or more detailed feedback.  The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that.  In addition, your comments could inspire others as well. 
  • I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
  • Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection.  At the end of every session, visualize yourself and the world as you would like it to be.
  • Do the best you can and modify the class as you require.  It is more important to do something, than be overwhelmed or not do anything at all.
  • I wish you all a wonderful learning and transforming experience.

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  1. bindu sharma
    bindu sharma says:

    Hello Anmol,
    god bless u for providing us guidence! I am glad to have someone to guide me and clear my doubts.I have been doing dhyana since a few weeks. I felts fast jerks in my body and without any long effort, I start seeing various colours mainly red, yellow and violet and magenta but i don’t see any flower with petals.I am still the same, no change in my nature or behaviour.I am i still on the way of enlightenment? How can I know if any of my chakra is opened? All the colors I see are visible in shambhavi mudra. I am having a feeling of heaviness in my forehead. But i don’t hear or vision something beyond the limit of a common man.While I am in dhaya I can listen to every voice around me but without being disturbed or distracted, contrary to what I had heard that in this state one is completely lost. I start seeing colors within 1 min and it seems as if it is easy for anyone to see. While doing dyana at night I don’t see any color at all as if it was only beacause of closing eyes after watching the sunlight.I still feel the same little being. Does opening of chakras happen one by one from no 1 to 7 or it can be random like 1,5,3 etc.? While in dhayana I keep talking to my lord or singing bhajans in heart and sometimes feel like dancing but can’t wake up to continue the immense pleasue I attain in dhayana.I don’t feel any change in me but only a pleasure beyond explication the same i feel in pooja archana which makes me doubt if I am walking toward Gayana or it’s just Bhakti.Please halp to understand better.
    Thanks again for ur guidance. JAi shri ram!

  2. ra
    ra says:

    Dear Tarah

    I used to meditate a lot, and am getting back to it. My memory of it is that my legs would fall asleep in lotus pose on a zafu cushion. I think that eventually i was able to sit longer and longer without them going to sleep. I do think it is valuable to continue to sit for your prescribed length of time, even if the circulation abates, so that the body does not control you with it’s complaints, but you are, instead, absorbed enough in the practice that you are not disturbed by this or any OTHER physical complaint that the body comes up with….and it will! The egoical aspects of the subconscious want to dominate your activities and distract you, and can stimulate physical disturbances so as to do so. With practice, you will become the master by just letting them pass and die down passively, not by fighting or resisting them. Also, avoid moving during meditation, this can stimulate more varieties of disturbance and re-activate activity in the brain and body.


  3. Tarah
    Tarah says:

    Hi there,

    Ive been struggling a bit with the meditation as my legs start to go to sleep and i get a bit uncomfortable after a while. Do you recommend that I try to meditate sitting in a chair or should I persist with sitting on the floor? i.e. is there a special benefit to sitting on the floor as opposed to a chair and is getting over the discomfort part of the beneficial nature of the meditation?

    Thanks very much

  4. Anmol Mehta
    Anmol Mehta says:

    Hi Anonymous Friends,

    Good to hear you are both participating in the online yoga and meditation classes.

    Yes, the hard part about such practice is going to be the consistency, and the benefits and enjoyment will certainly help in that regard :-).

    Let me know if you run into any issues.


  5. Anonymous
    Anonymous says:

    Hello there, started this course last week, missed a couple of days so still struggling a bit to make it a regular habit, but i have really enjoyed what ive done so far and recognise that the pleasure of it will help with the motivation and discipline.

    Thanks very much

  6. Anmol Mehta
    Anmol Mehta says:

    Dear Alythia,

    Great to hear of your experience with Eagle Pose. I will keep this in mind the next time I teach this pose, and suggest to the students to use your technique, as I know many of them have trouble with Eagle Pose as well :-).

    Thanks so much for sharing.


  7. Alythia
    Alythia says:

    This is my first day doing this yoga set (week 1). It was amazing. I am practising at the beginner level and I found the most difficult pose was the eagle pose when suddenly my conciousness 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 vertibrae, from the tuck pose, I think. All in all, very enlightening.

  8. Anmol Mehta
    Anmol Mehta says:

    Dear Barbara/Arpit/Sarah,

    Great to hear you guys are starting the online classes. Please let me know if you run into any issues or have any questions. Any other feedback is also appreciated.

    Love & Light,

  9. Sarah
    Sarah says:

    Thank you so much for creating this amazing website. The video demonstrations make learning so much easier and practice immeadiately beneficial. I am starting the online course today.
    With Love, many thanks.


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