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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436 replies
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  1. Kerry
    Kerry says:

    Thank you for such a brilliant Website. The information is just what I am looking for. I have suffered Chronic Fatigue Syndrome for the past 2 years, Kundalini Yoga is the only thing I have found that helps. It is very hard to find good information on it, so i am blown away by just how much incredible information you have on your site.
    Thank you so much! I started your course today. It was very easy to understand and very well presented.

  2. Anmol Mehta
    Anmol Mehta says:

    Hi Mahasti,

    The introduction of Kundalini Yoga and Guided Meditation Course is a perfect place to start. Please let me know if you run into any issues or problems.


  3. Mahasti
    Mahasti says:

    I would like to participate in your classes. Beginning with Kundalini Yoga and hopefully go on with the rest.

    Kindest regards,

  4. Anmol Mehta
    Anmol Mehta says:

    Hey Ramesh,

    Thanks much for your inspiring comments and glad you are starting this course (and joining us for the Yoga Classes). Many people have found it very helpful.

    As for capitalism, I am starting to hear far away my wife whispering…

    You better start making some Money,
    Cause we are running out of diapers….
    And that’s not going to be very Funny!


    Seriously though, I am going to try my best to keep as much for free as possible. I may have to eventually do some non-intrusive moneterization, specially as I see my life moving into doing the Mastery of Meditation Blog and Yoga Classes full time. But, yes I am certainly more interested in giving than taking. I hope others join me in cultivating this attitude.

  5. Anmol Mehta
    Anmol Mehta says:

    Hi Aluka,

    I am sorry to hear of the challenges you are facing. Sometimes difficulties are exactly the force needed to turn you in the right direction… which I believe you are about to do. This course would be a great way to start on your new adventure. It will be very beneficial to helping you with both the issues you have mentioned and much more. Please begin the course and keep me informed of your progress, I will be happy to help in any way I can.


  6. Ramesh
    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???
    Whatever happened to capitalism? In this day and age where people are always around to take, take and take, thank you for your generosity in sharing these articles so others may grow. I guess not too many people realize that the more you give, the more you get.
    I am starting course #101 (and I will be in your classes as well) and will keep everyone posted on my progress.

  7. Akula A
    Akula A says:

    Hi Anmol,
    I think its time for me to start meditation, i have seen enough failures in work and personal life, i feel stranded, need some course to control my nervousness and to increase concentration, and to make me strong. plz help

  8. Anmol Mehta
    Anmol Mehta says:

    Hi Tom, Great to hear you are starting the course and thank you for your feedback. Let me know if you run into any issues or have any questions. Any other feedback is also appreciated. Best Wishes, Anmol.

  9. Miguelina
    Miguelina says:

    Thanks, Anmol… will do. Mother’s day was lovely… I started the day with the week 2 exercises– and actually got through all of it while the children were asleep :) Looking forward to next week’s live class– there’s definitely something powerful about working as a group.

  10. Anmol Mehta
    Anmol Mehta says:

    Great Job KL and am glad the course succeeded in adding dimensions to your practice. Hope we will find you lurking around these class posts and helping others as you have a wide range of experience with Yoga. I am expanding the courses I offer here and you may want to check out the following post from time to time to see if it has anything interesting for you…

    Thanks once again for your passionate participation!

  11. Kara-Leah Masina
    Kara-Leah Masina says:

    Did day 14. Feel really good. Am going to continue with doing regular Kundalini practice – going to check out the books etc and put something together. Really like the consistency and the discipline, plus find it fits in with and balances out my other asana practice, which tends to be more physical. This way I get meditation and pranayama in there too.
    Thank you so much for offering this course! I doubt I would have experienced this otherwise.
    Many blessings,

  12. Anmol Mehta
    Anmol Mehta says:

    Hi Miguelina, Hope you had a great mother’s day. Remind me in class to show you a few postures and exercises that help realign the hips. It may help with the clicking.

  13. Kara-Leah Masina
    Kara-Leah Masina says:

    Day 13 was good – struggling a bit with boat pose, tend to collapse through the lower back, need to keep the chest lifted but don’t feel strong enough to hold it properly the whole way through. With modified bent legs can do it though, so guess I just need to back off a bit!

  14. Miguelina
    Miguelina says:

    Yesterday and today went well except for the clicking in the hip during the leg thrusts (more like in my pelvis, on the right)… doesn’t hurt, but doesn’t feel right either. I won’t be able to make it to class tomorrow (can’t tell you how disappointed I am to miss it) b/c I’m getting together with my family– but will get in my morning session. Hope all is well.

  15. Kara-Leah Masina
    Kara-Leah Masina says:

    Did day 11, all good. Day 12 was feeling quite ‘light’ after teaching a vinyasa class, and opted to do a seated meditation at the lake to ground myself instead. Felt much better after this, but as I was off to my Mother’s house for mother’s day, wasn’t able to do the rest of the class. It’s the first one I’ve missed and I’ve really enjoyed the daily discipline.


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