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. narayan dattatraya daptardar
    narayan dattatraya daptardar says:

    i am interested in your online free meditation and kundalini classess. I am regularly doing yogasans and meditation since very long. I would like to know the scientific method of doing all this. Please guide me. n d daptardar

  2. Anmol Mehta
    Anmol Mehta says:

    Hi H,

    One of the best techniques for developing mastery over the mind is Zazen (Zen Meditation Technique), which is part of this course. After that, you can move onto the more advanced form of insight meditation (Silent Mind Meditation Technique).

    Another good meditation for mastering the mind is Trataka.

    Don’t worry about how far you have to go, just keep at it… no one knows the future or when the breakthroughs will happen. Negative thinking is of no value and only adds more obstacles. Trust yourself.

    Let me know how these work out for you.


  3. H
    H says:

    I didn’t get to start the class until this morning. I woke up at 5am all by myself without the help of any alarmclock and got to the execises. But as I have done some yoga and meditation before I seem to have a bit of a problem clearing my mind. Any tips? It’s slowly getting better, but I have this unnerving sense of doubt that I have a long way to go. I’m day by day letting go of living in the mind, but it’s a long prosess. Any daily execises recommended for this?

    I’m currently reading a book of Osho’s prescious words, and that is helping me move focus elsewhere than the mind, but still – if you have any exercises to supply I’d love to hear about them

  4. Anmol Mehta
    Anmol Mehta says:

    Hey Lynn,

    I see the Kundalini Yoga you are doing is already opening up your life to more opportunitues :-D.

    Great that you have found us and decided to take the online classes. Let me know if I can be of any help, any other feedback is also most appreciated.


  5. Lynn
    Lynn says:

    I’m not quite sure what I was googling when I found myself on your site.The site looks amazing and I am excited to begin here with the guided Meditation and Kundalini classes. I am presently doing a teacher training for Kundalini yoga and I am looking forward to experiencing more with your site. Thank you for sharing your gifts with the world.
    Sat Nam

  6. Anmol Mehta
    Anmol Mehta says:

    Hey Evelyn,

    Great to hear you are starting the online yoga class. Let me know if you run into any issues. I appreciate any other feedback you may have as well.


  7. Anmol Mehta
    Anmol Mehta says:

    Hi Michele,

    Thanks you for your feedback and kind words.

    At this early stage, let the tension come and observe what happens to it. If it’s due to incorrect posture it needs to be addressed, if it’s due to tensions and stress being purged, we need to let it run it’s course. In a week or so we will have a better idea.

    How old is your daughter? Please recommend the following 2 breathing exercises to her…

    1. Easy Breath Meditation for Relaxation

    2. Chakra Balancing Pranayama (Anuloma Viloma)

    Zazen also is very good for long term peace and tranquility.

    All Good Wishes,

  8. michèle ring
    michèle ring says:

    Hello Anmol
    I started your course with Brendan and after 5 days I must say I feel terrific with a lot of energy I didn’t have before as well as a certain clarity. I am trying hard though having no experience of yoga and meditation I am aware I have a long way to go! About the ZaZen meditation, Halfway through, I become aware of my body (shoulders especially) being very tense, should I relax or ignore it? Our daughter is very stressed, is there a course or meditation you would recommand?
    Your pages are a gift!

  9. Anmol Mehta
    Anmol Mehta says:

    Hi Brendan,

    This is the perhaps the most popular course on Mastery of Meditation. I get a steady stream of feedback regarding how this course has helped readers. Enjoy!


  10. brendan ring
    brendan ring says:

    Hi Anmol, I shall be starting this course tomorrow morning. I’m looking forward to it tremendously.

  11. Anmol Mehta
    Anmol Mehta says:

    Hi H,

    Any reference is fine, after all your true nature is timeless, infinite, eternal and nameless.

    You have made a very brave and difficult decision, one that most are unable to. I am glad to have such a person as part of the website and classes.

    Let me know if you run across any issues with the classes, and best wishes on this new journey you have now begun.


  12. H
    H says:


    I’ve been reading your pages a few days now and decided to join your class starting tomorrow morning.
    I recently turned my life upside down, in a good way.
    Quit my stressful and very timeconsuming job which I wasn’t really enjoying anyway, moved out of the big city and back to my hometown. It feels great and my focus is completely on ME. Making sure I have a good life right NOW instead of constantly chasing all my opportunities in the future. I’ve quit the vicious circle of working hard and ignoring my feelings now so I can make it big in the future.
    This involves a new found respect for myself, and a clairity I always knew I was capable of, but never really explored.

    Thank you for the great service and updates. I’m looking forward to this journey further inside myself.

    I hope it’s ok that I sign off with ‘H’ instead of my full name as I enjoy my privacy.

    Best regards,

  13. Anmol Mehta
    Anmol Mehta says:

    Hey Steph,

    Glad to see your life opening up. I have seen it so often where as one’s internal pathways start to open up, opportunities simply start to flow as well.

    1. Here is my favorite mantra for expressing gratitude. It is presented in both English and Sanskrit.

    Tvameva Mata Mantra for Expressing Gratitude

    2. Travel & major changes tend to derange Vata Dosha (Introduction to Ayurveda) so during such times try to do what helps you…

    – stay calm
    – keep away from excessive cold
    – avoid cold and raw foods
    – eat hot foods, spicy is ok
    – get into a routine as best you can
    – practice yoga in a steady, gentle way that helps you stay calm and grounded.
    – practice meditation, such as so-hum mantra meditation which helps you stay connected.

    All the best with your new adventures,

  14. Steph
    Steph says:

    Hello Anmol,
    I’m still at it! and I’m happy to say that the job interviews not only went well, but I was offered the position I wanted. The job involves a major relocation (to Vietnam from Germany) and I’ll be having a medical exam for my visa so I can get my fluttery feeling checked out.

    So a couple of questions:
    1. I’m so happy and grateful for this opportunity. Is there some special exercises I can do to express gratitude?

    2. Since I’ll be moving in about a month, I was wondering if there were exercises to welcome/manage major life changes?

    Thanks for all your help.

  15. Anmol Mehta
    Anmol Mehta says:

    Hi Reba,

    It’s actually a tricky little problem. As your practice deepens though, this will be less of an issue, as you will start to get a good sense of how much time and effort you have put into any given exercise, with the primary gauge being how tough it gets.

    In class, I only keep track of time for pranayama exercises as I want to help the students develop that capacity systematically, all the other exercises one just develops a feel for.

    I though use the “song time” on my stereo system when I need to keep track of it. It works ok, until the track finishes of course :-).

    If other ideas come to mind I will be sure to reach out to you with them.

    Glad to hear the yoga is starting to work for you.


  16. Reba Dragon
    Reba Dragon says:

    I have been doing this now for several days, and also using a DVD with PM exercises at night, and my moods and energy are completely changing. I am also finding no desire for coffee in the morning, and that 4:30 glass of wine to get me through the end of the day. One thing I am having a little trouble with is sustaining activities without knowing how long I have been doing it, etc…..I find myself thinking of the time, and looking at the clock, etc…. I do much better with DVD’s because I don’t have to think about it (like being in a class). I have been using a Ravi Singh one. Do you have any suggestions on how to keep track of time for sustaining things?


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