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 Class. All 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 anmol@anmolmehta.com so I know what kind of participation there is.
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:
- Pranayama Breathing exercises to build your energy and awareness.
- Kundalini Yoga Kriyas for an overall workout and building your core abdominal strength.
- 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
- Sodarshan Chakra Kriya Beginners Version: 3 minute
- Rest: 1 minute
- Breath of Fire Breathing Exercise: 1 minute
- Rest: 1 minute
Kundalini Yoga Section: Total time 20 minutes
- Spinal Warm-up Kundalini Yoga Exercises: 10 minutes
- Morning Wake-up Kundalini Yoga Exercises: 10 minutes
Guided Meditation Section: Total time 20 minutes
- Zen Meditation Technique: 20 minutes
Week 2: Each day of the second week do the following…
Breathing Exercises Section (Pranayama): Total time 5 Minutes
- Sodarshan Chakra Kriya Beginners Version: 3 minute (if you feel ready you can try the Intermediate or Advanced versions but only for 3 minutes).
- Rest: 1 minute
- Breath of Fire Breathing Exercise: 1 minute (if you feel ready do Breath of Fire for 2 minutes and then without rest move onto the Kundalini Yoga Section).
- Rest: 1 minute
Kundalini Yoga Section: Total time 20 minutes
- Spinal Warm-up Kundalini Yoga Exercises: 10 minutes
- Core Abdominal Power Yoga Exercises: 10 minutes
Guided Meditation Section: Total time 20 minutes
- Sound Awareness Guided Meditation Technique: 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.
Happy New Year – I am looking forward to beginning the two week class and I thank you for your offering.
Hi,
I am going to start this online class. I’m new to meditation and I’m very excited to start this two week course.
thanks,
Alicia Martinez
Hi Suresh,
Glad the online videos are proving to be useful. Appreciate your feedback and am happy to share my knowledge.
All Good Wishes,
Anmol
It was a very informative video on the Breath of Fire exercise. Thanks for all the information.
Thanks, I will give it a try.
Kim
Hi Kim,
Sorry to hear of the difficulty you are facing. There are 2 yoga meditations I recommend.
To bestow peace and tranquility please try the following breathing exercise…
Anuloma Viloma Breathing Exercise (Chakra Balancing)
To remove the negative impressions and trauma please try the following kundalini yoga kriya (please take it easy with this one as we don’t want to break the dam too fast)…
Sodarshan Chakra Kriya
Please let me know how it works out.
All Good Wishes,
Anmol
Anmol,
Thanks for the response. I wanted to ask this question privately, but decided that maybe others might benefit from the answer.
I have started this quest to help me with stress and anxiety. I have recently been diagnosed with post traumatic stress disorder.
I live in a suburb of New Orleans, Louisiana and have spent the last 2 and a half years trying to rebuild from Hurricane Katrina – rebuild my house, my city, my life and myself. I cant seem to get past it all. Ive been told to “get over it” to “move on” to “just be thankful that we can rebuild”. But for some reason I cant. My mind just wont let it go.
I cant stop reading about it, writing about it – It is always there. Especially when it rains (Did I mention that I live in Louisiana- so it rains ALOT)
Is there any specific meditation that can help with this? Does anti-anxiety medication interfere with the practice of meditation?
Thanks for your help!
Kim
Hi KRH,
You should see results in as little as a week, they will come initially as an improvement is capacity. From there more transforming results will follow.
I am uploading more and more videos and illustrations, which should help further in ensuring you are doing it correctly, please be on the lookout for these.
I am located in Old Bridge, NJ. Here I give classes at my Yoga Studio. If you are in the area you are most welcome to come experience the energy of a real live Kundalini Yoga class.
Best,
Anmol
Started Week one today. Im not sure if Im doing it right, but at least Im doing it, right! When should I expect to notice some results? And what should I be looking for? I realize that I am new to this and shouldnt rush things, but I was just wondering what to expect.
Thanks for getting back to me so fast, your really on top of things!
K
P.S. Where are you located? I noticed some of the postings mentioned som classes.
Hi Heather,
Welcome aboard, am glad you have decided to take the online kundalini yoga & meditation class. Please let me know if you run into any issues or have any questions.
Any other feedback is also most appreciated.
All Good Wishes,
Anmol
Hello,
I have never taken a formal yoga class, but have attempted some breathing techniques and positions at home with the help of books and DVDs. I just read an article about Kundalini Yoga and this seems to be the perfect place to start! Thank you for offering this introduction online.
Heather
(Georgia, USA)
Hi Olayemi,
Glad you have found Mastery of Meditation. All the material for the classes is already on the website, so you can print it out anytime you like.
The following FAQ might be helpful. If not please let me know and I will be happy to answer any questions you may have.
FAQ for Free Online Guided Meditation & Kundalini Yoga Classes.
Best,
Anmol
i’ve been looking for a site like this, read books on how to go about meditation but have’nt been successful aaaaat it.i think i’v finally found a way out. pls i would appreciate it if the daily lessons can be sent to my mail box, so i can print them out as internet facility is not readily availably for me & i close late at nite.thanks
mysome007@yahoo.com
Dear Falguni,
Happy to help. Interestingly I don’t think I suggested that book, but since its turned out to be valuable I am glad you have come upon it.
If you are sensing that meditation is worth learning, certainly heed that inner voice and dive in. There is no greater application of human life than meditation.
Best,
Anmol
Anmol,
Thank You so Much for the valuable information and for taking the time to explain everything in detail. Your instruructions are self explanatory. I already do Bhastrika pranayam which I will replace it with the kapalbhati.
I will try my best to incorporate the Week 1 session into my routine since I really do want to learn meditation as well.
BTW, I did get a hold of the book you suggested “Waking up to What You Do”
and I love the narration in the back of how to do the meditation because I was not sure how to really do it. It is great information overall.
Thanks Again,
Falguni
Dear Falguni,
Sorry for the small delay in responding, my spam blocker had held your comment hostage for a bit for no good reason :-).
For curing your thyroid condition please take up the following Pranayama. Please don’t overdo it just start w/ the beginners version and proceed from there. A lot of evidence is emerging on Kapalbhati Pranayama’s curative ability and help in regulating a thyroid condition.
Kapalbhati Yoga Pranayama
In addition continue with the exercises you were doing for the neck region.
For this course, I suggest you continue with Week 1 program, substituting the Core Abdominal Work for few days from time to time instead of the Morning Wake-up series.
Since all the above is probably a bit too much, please do Kapalbhati and your exercises as a priority, then as much of the course as possible.
Let me know if anything is unclear or if you need more information. Also, any other feedback is also most appreciated.
Last but not least, thank you very much for your positive and encouraging comments.
Best,
Anmol
PS: In addition you may wish to add Exercise #6 of this series to the neck exercises that you do.
Master Set to Vitalize Kundalini
Hi Anmol,
A couple of months ago my hypothyroid condition got really worse when I expected to get better. I was devastated and looking for my real cause. As I was searching for some light I stumbled upon your website. I prefer not to use the word stumble because deep down I feel I was being guided by something higher. Since then, I am in love with the information on your web site.
I have been doing some mix of yoga and breathing and meditation more targeted towards my thyroid like chakra asan, rock pose with neck rolls and moving my neck back and touching the chin to the chest. I am doing this by just picking up things here and ther but I feel like I need a more guided technique. I read this article of the two week session and have some questions/concerns:
Do I continue to do the ones I do for throid or should the ones you have listed be fine
Do I alternate week 1 and 2 and continue and also do I do anything for bedtime?
Any guidance is appreciated. God bless you for helping so many humans.
Thanks,
Falguni
Hi Priyanka,
Great to hear you are planning to join this course. Please begin at your convenience and let me know if anything is unclear or if you have any questions. Your feedback will also be much appreciated.
Best,
Anmol
want to join the 1st course
Kerry,
Your words are music to my ears :-). Great to hear you are finding valuable information here and that Kundalini Yoga is helping you w/ Chronic Fatigue Syndrome. I am not surprised though to hear that KY is helping, as this form of yoga is all about energy and raising its frequency and quantity.
Please keep us all posted on your progress.
Best,
Anmol