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3 Step Rhythmic Breathing Technique

Weight Loss Meditation

Guided Meditation #6:  Weight Loss Visualization Meditation w/ 3SRB

Background of Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

In the article Mind Power to Manifest Intentions & Desires Instantly the power of the mind to reshape the body overnight was discussed.  The most important point to take away from that article is that the Power of Thought to help manifest desires to bring about changes in the body should not be underestimated.

In this article I will provide a visualization meditation technique that exploits this immense power of thought and intention to help you with achieving weight loss and fat reduction.  The real key to this technique lies in the special breathing that will be used while performing the visualization meditation.  This breath control technique is called 3 Step Rhythmic Breathing (3srb) and it creates the optimum state for communication to occur between all levels of your being.  In fact, whenever you are practicing affirmations or visualizations to help bring about changes in yourself and your life, I strongly suggest you first engage 3 Step Rhythmic Breathing, as that will greatly enhance the power and penetration of your thoughts to manifest your intentions.

For more information on 3SRB, transmitted to us by S. N. Tavaria you can visit 3srb.org.

Tools for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • An alarm clock, stop watch or other time device.

Benefits of Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

Primary Benefits:

  • Sets into motion the manifestation of the intention to lose weight and burn fat.
  • Sets into motion the manifestation of the intention to reshape the body.
  • Sets into motion the manifestation of the intention to be healthy and fit.

Secondary Benefits:

  • Establishes 3 Step Rhythmic Breathing which is optimum for the absorption of Prana (Life-force) into the Energetic body.
  • Builds concentration and focus.

Cautions for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

Remain positive no matter what.  In practicing any techniques that are designed to help you manifest your desires it is important to remember that the Universe Knows Best.  I recommend reading the article 4 Keys Laws for Manifesting Desires if You Absolutely Must to understand what you should be trying to manifest.  Listen to your inner voice and then put your best foot forward and leave the rest up to the Universe.  Even in the case of health and weight loss it is important to keep this attitude of Universe Knows Best close at heart.  Do the meditation with your full reverence and energy and then just allow the Laws of Attraction and other subtle laws of the Universe to work their magic for you.

Guided Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • Set your alarm or other time device for 3 to 11 minutes.  You may wish to start with 3 and then build up to 11.
  • Lie on your back comfortably, close your eyes and begin 3 Step Rhythmic Breathing (3srb) as follows.
  • 3 Step Rhythmic Breathing (3srb):  Without changing the quantity of air you normally take in, start to breathe in and out to the following rhythm.  3 seconds for the inhalation and 2 seconds for the exhalation.  So 5 seconds per complete breath.  This will mean you are breathing at 12 breaths per minute (down from 15-17 you normally do).  In addition, have your chest and abdomen rise and fall together as you inhale and exhale respectively.  3 Step Rhythmic Breathing is an extremely valuable tool for your spiritual advancement.  In this case we are just using it to set the stage for your desires and intentions to manifest, but, just doing it starts to shift your level of awareness and being from the gross to the refined.
  • Spend at least 1-2 minutes just doing 3SRB to establish the rhythm and then move forward.  Your mind and body should now be relaxed and everything should be ripe to receive your intentions.
  • Now while immersed in this beautiful rhythmic breath begin the visualization meditation below.
  • Without animosity to the fat cells of your body (as they are a part of you), visualize a white light entering from the soles of your feet.  Imagine now this light traveling up your body slowly and as it moves up it is dissolving fat deposits and reshaping those regions.  For areas where you carry excess weight spend more time.  All the time keeping up 3 Step Rhythmic Breathing.
  • Once the light has reached the very top of your head, inhale deeply, hold your breath and visualize your body exactly as you would like it to be.  Make sure when you visualize your body shape you are also sending the message of being not just slim and trim, but, also healthy and fit.
  • You may repeat the visualization meditation a few times if you like.
  • Once you complete your last visualization meditation cycle, try to think of nothing and just remain silently empty, only doing the 3 Step Rhythmic Breathing.

Hints & Tips for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • When doing the visualization concentrate on the light and its action on the body and allow the 3 Step Rhythmic Breathing to happen by default if possible.
  • At the end really concentrate on doing the 3 Step Rhythmic Breathing and try to just relax as much as possible.  It takes some time to master 3SRB so don’t worry if you can’t do it perfectly right off the bat.
  • A helpful technique to do 3SRB is to count 1, 2, 3 slowly while inhaling and count 5, 6 while exhaling.  We skip “4″ to account for the slight pause that takes place between the inhalation and exhalations.  In 3SRB the breaths just follow each other so don’t extend the pause consciously.
  • 3 Step Rhythmic Breathing is a very powerful technique which deserves its own article to fully explain and I will put that together in the near future and link to it here once its ready.

Article Series – Online Book of Guided Meditation Techniques

  1. Free Online Guided Meditation Techniques E-Book
  2. Zen Meditation Technique – Practice & Hidded Secret – Free Guided Meditation
  3. Sound Awareness Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 2
  4. Opening Third Eye (Ajna) Chakra Meditation Technique for Psychic Powers
  5. So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice
  6. Prosperity & Infinite Energy Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 5
  7. Weight Loss Visualization Meditation w/ 3SRB Breathing Technique- Guided Meditation Book- Ch 6
  8. Relaxation Meditation Technique for Immediate Stress Reduction
  9. Meditation for Improving Concentration
  10. Kundalini Yoga Meditation for Healing & Psychic Powers
  11. Powerful Chakra Meditation to Open Third Eye
  12. Rare Crown Chakra Meditation Technique
  13. Meditation Techniques – The Ultimate Guide
  14. Smiling Buddha Meditation for Happiness & Confidence
  15. Powerful Meditation for Making Money & Success
  16. Kundalini Yoga’s Highest Mantra Meditation
  17. Beautiful Light Meditation for Developing Intuition, Joy and Creativity
  18. How to Do Advanced Jyana Yoga Meditation Videos | Silent Mind Meditation
  19. Meditation Technique Guranteed to Cure Insomnia
  20. A Beginner’s Guide To Walking Meditation
  21. Potent Serpent Meditation for Awakening Kundalini Shakti
  22. How To Master Walking Meditation
  23. The Best Jnana Yoga Mantra Meditation
  24. Mindfulness Meditation for Beginners – Part 1
  25. 50 Excellent Mindfulness Meditation Tips and Techniques – Part 2
  26. Powerful Gayatri Mantra Meditation Video to Open Third Eye

 

Weight Loss Visualization Meditation w/ 3SRB Breathing Technique- Guided Meditation Book- Ch 6


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Light Meditation Technique

Visualization Meditation Technique: Beautiful Light Meditation for Developing Intuition, Joy and Creativity

Today we will explore the Light Meditation Technique which is part of the 10 Bodies of Light Yoga model.  The 10 Bodies of Light is the basis of Yoga Numerology and a great way to understand what your strengths, weaknesses and challenges are in this life, thus helping you achieve your highest human potential.  I have spoken about this model on the following page and talked about how it is used in Numerology, in relation to your Master Numbers and birth date (Numerology Readings and Master Number Analysis).  In my view, a key aspect of such readings are the techniques one uses to balance and heal the indicated bodies.  This is what I call a transformation program.  The transformation program generally consists of meditations, yoga poses and breathing exercises from the rich schools of Kundalini Yoga and Hatha Yoga, such as this Light Meditation. 

The Light Meditation is used to heal and balance the Subtle Body, which is the ninth body in the 10 Bodies of Light model.  This is the beautiful technique and it is excellent for those interested in expanding their artistic, creative, intuitive and subtle aspects.

The Light Meditation Technique falls under the category of visualization meditations and is suitable for anyone to practice.  As it involves imagination and visualization though, it is particularly enjoyable to artists, psychics, creative personalities and those who are visually or mentally oriented.  The meditation involves certain mudras (hand and body positions) to help it achieve it’s goals, but it’s primary mechanism lies in your ability to use your mind and creative powers.

Light Meditation Technique will be the 17th entry in our ongoing and popular Free Online Guided Meditation Techniques E-book.  As it is also considered a Kundalini Yoga Kriya, I will include it in the Free Illustrated Kundalini Yoga Kriyas E-Book, as well as the newly launched Free Kundalini Yoga Meditations E-book.  Also, as always please follow all guidelines for meditation and yoga practice as I have laid out in the Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice

Benefits of Light Meditation Technique:

  1. Increases intuitive abilities and psychic powers.
  2. Helps one penetrate the mysteries of the Universe.
  3. Promotes joy and inner peace.
  4. Increases one’s artistic and creative abilities.
  5. Helps expand awareness.
  6. Promotes radiance and inner light.
  7. Helps one develop mastery over the subtle sciences.

How to Do Light Meditation:

 

  • Sit with your legs crossed with the hands in Gyan Mudra (thumb tip and index finger meeting, other three fingers pointing forward).  You can also sit on a chair for this meditation. 
  • Place your hands in front of you as if holding a book for reading (elbows are bent, the forearms are angled upwards and palms facing you).  Now slide the right hand about six inches further up than the left hand.  The finger tips of the left hand will be in line with the wrist of the right hand.  Hold this position.
  • Now visualize yourself walking at the break of dawn in an open field.  See above you a single morning star shinning brightly in a still dark early morning sky.  The light of a new day is just breaking in.  Spend a few moments and immerse yourself fully into this scene.
  • Now visualize a beam of pure white light emanating from the star and penetrating your Heart Chakra (middle of your sternum).  Allow this beam of light to be a pathway leading up to the star and begin to walk up this pathway of light.  Feel great calm and peace as you ascend this pathway of light.
  • As you make your way up towards the morning star, repeat silently to yourself, “I am beautiful, I am light.”  Continue to walk on this beam of light repeating this phrase mentally.  Feel yourself merging more and more into the light, feel yourself become more subtle, more light, more aware, more beautiful, as you continue your journey upwards.
  • Finally, take some deep breaths, holding each breath in for as long as comfortable and feel yourself becoming one with light.  Feel yourself becoming a being of pure light, beauty and awareness.  
  • To end, feel bright, beautiful and full of light.

Summary of Light Meditation:

You will notice that no time limit has been given for Light Meditation, as that is open and up to you.  Do the meditation for as long as you enjoy .  I would suggest starting with at least 3 minutes though.

For those who have inquired, I am putting together a comprehensive training program on how to become a Master Numerologist, so that those of you who are interested in learning this great science, will have the opportunity to do so.  The Light Meditation above is an example of a transformation technique that will of course be included in the certification program.  The program is not just designed to teach you Numerology, but in it I will also share my knowledge on how to succeed in this arena.  One last note is that a good Numerologist should also have refined intuitive abilities, and for that this Light Meditation is a great technique to practice, so while you wait for the program to go live, I suggest giving this meditation some serious attention .

Article Series – Online Book of Guided Meditation Techniques

  1. Free Online Guided Meditation Techniques E-Book
  2. Zen Meditation Technique – Practice & Hidded Secret – Free Guided Meditation
  3. Sound Awareness Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 2
  4. Opening Third Eye (Ajna) Chakra Meditation Technique for Psychic Powers
  5. So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice
  6. Prosperity & Infinite Energy Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 5
  7. Weight Loss Visualization Meditation w/ 3SRB Breathing Technique- Guided Meditation Book- Ch 6
  8. Relaxation Meditation Technique for Immediate Stress Reduction
  9. Meditation for Improving Concentration
  10. Kundalini Yoga Meditation for Healing & Psychic Powers
  11. Powerful Chakra Meditation to Open Third Eye
  12. Rare Crown Chakra Meditation Technique
  13. Meditation Techniques – The Ultimate Guide
  14. Smiling Buddha Meditation for Happiness & Confidence
  15. Powerful Meditation for Making Money & Success
  16. Kundalini Yoga’s Highest Mantra Meditation
  17. Beautiful Light Meditation for Developing Intuition, Joy and Creativity
  18. How to Do Advanced Jyana Yoga Meditation Videos | Silent Mind Meditation
  19. Meditation Technique Guranteed to Cure Insomnia
  20. A Beginner’s Guide To Walking Meditation
  21. Potent Serpent Meditation for Awakening Kundalini Shakti
  22. How To Master Walking Meditation
  23. The Best Jnana Yoga Mantra Meditation
  24. Mindfulness Meditation for Beginners – Part 1
  25. 50 Excellent Mindfulness Meditation Tips and Techniques – Part 2
  26. Powerful Gayatri Mantra Meditation Video to Open Third Eye

 

Beautiful Light Meditation for Developing Intuition, Joy and Creativity

Posted in Kundalini Yoga,Meditation,Numerology by Anmol Mehta

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Advanced Meditation Method

Warning– The following method, if practiced as instructed, will result in a significant shift in the way you perceive the world.

What is required:

An ability to concentrate while sitting for meditation for an hour at a time.

A timer with an alarm.

A harmonious space in which to sit undisturbed.

1-You must sit completely unmoving for the entire hour with your eyes closed. Start the timer. Apply part of your attention on the breathing the entire time. For the first 49 breaths focus the rest of your attention on the very top of your head/Sahasrara/crown chakra and on each inhale “see” “feel” “imagine” white light flowing down into the top of your head. On each exhale “see” “feel” “imagine” this light intensifying growing and glowing in the top of your head and no where else. Watch as you build it up with each breath and contain it there.

2-For the next 49 breaths move most of your attention to the tip of your tailbone/Muladhara/root chakra. So you have small part of your attention on the breathing and you keep another small part on containing the light in the top of your head and now the rest of your attention goes to the tip of your tailbone. On each inhale see white light flowing up from the earth into the tip of your tailbone/Muladhara and on each exhale see the light intensifying growing and glowing there.

3-For the next 49 breaths you move your attention to the center of your chest while keeping a small amount of your mind focused on containing the light in Sahasrara & Muladhara. On each inhale see white light flowing from directly in front of you into the center of your chest/Anahata/heart chakra. On the exhale see the light intensifying growing and glowing inside the center of your chest.

4-After the 49th breath hold 95% of your attention in the center of your chest/Anahata and see the light begin again to flow into the top of your head/Sahasrara and into the tip of your tailbone/Muladhara. See the “bubbles” of contained light begin to move toward each other and meet in the center of your chest/Anahata. This results in a tripling of the light in Anahata which is being continually replenished from the light streaming in from below and above.

5-Now you no longer count at all but focus intensely on the light contained in Anahata flowing out from your chest on each exhale and being replenished on each inhale from above and below. Continue this way for the remainder of the hour.

The way I was taught was to practice this method twice per day. In my experience so far everyone who has done this for at least seven days has experienced a significant shift in their perception of the world. Some begin to experience a shift on the second day. This is a method that can rouse Kundalini and the best guide to harmoniously experiencing Kundalini can be found in the teachings of the Yamas & Niyamas.

Edit-Style and minor word change.

Edit- For those who are “atheistic” I would advise you to do your best prior to each session to clearly in your mind (and even verbally) state and try to feel that you are doing this practice for your highest good–to actualize/reveal your best self. For those of you who are “believers” I advise you to consecrate each session.

 

Source: /u/JCashish on /r/kundalini


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Yoga Pranayamas

The Free Online Yoga Breathing Exercises Book is a collection of the Yoga Pranayama and breath control exercises available on Mastery of Meditation. Any new Yoga breathing exercise that is added, can be easily found from this page, thus making it simple to locate and incorporate into your daily Meditation & Yoga practice.

  1. Free Online Yoga Breathing Exercises (Yoga Pranayama) E-Book
  2. Breath Control & Yoga Pranayama Book – Breath of Fire Breathing Exercise – Ch 1
  3. Chakra Balancing Breathing Exercise – Breath Control & Yoga Pranayama Book
  4. Powerful 4 Part Deep Breathing Exercise for Vitality – Free Online Yoga Pranayama Book – Ch 3
  5. Bhastrika Yoga Breathing Exercise to Burn Fat for Natural Weight Loss & More
  6. Kapalbhati Yoga Breathing Exercise for Optimum Health & Healing- Free Online Pranayama Book- Ch 5
  7. Sheetali Pranayama Breathing Exercise for Stress & Anger Management
  8. Beginner’s Guide to Yoga Breathing Exercises (Pranayama)
  9. Potent Yoga Breathing Exercise to Increase Energy & Treat Depression
  10. Advanced Kundalini Yoga Technique to Awaken Kundalini
  11. Yoga Breathing Technique to Feel Great, Sleep Better & Live Longer
  12. Supreme Yogic Breath for Brain Development & Mind Control
  13. Natural Way to Lower Blood Pressure | Seetkari Yoga Breathing Exercise
  14. Yogic Breathing Technique | Simple Yoga Breathing for Amazing Results
  15. Deep Relaxation with Yoga Breathing Exercise | Bhramari Pranayama
  16. Basic Yoga Technique to Start Your Yoga Routine
  17. 3 Powerful Yogic Breathing Exercises for Energy

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Mastery of Meditation & Yoga Guides

Welcome to the Free Online Yoga & Meditation Classes here on Mastery of Meditation & Yoga.  Since the Introduction to Kundalini Yoga & Meditation Class was launched in 2007, many new classes have been added and will continue to be added in the future, and thousands of students have taken and benefited from these classes.  You can read their inspiring testimonials in the comments section below or here on the Testimonials page.

Below you will find all the details you need in order to participate in these classes. Also, the video above gives you a good overview of the classes as well.

You may also read the FAQ below as it addresses many of the common questions about the online classes (similar information as video above):

Click to Read FAQ For Free Meditation & Yoga Classes


Details for the Free Online Guided Meditation and Kundalini Yoga Classes…

  • Going forward many different classes will be offered, each focusing on a particular dimension of your being.
  • You may JOIN & START any class at any time, as I realize it is best to start when inspiration strikes.
  • To register just leave a comment in the comment section of the “Syllabus and Feedback Post” of that particular class, the comment section of this post or email me at anmol@anmolmehta.com.  This is the only way I can gauge interest so please do let me know if you are participating.
  • As before, all questions/issues/feedback will be addressed in the comments section of the “Syllabus and Feedback Post” of a particular class, or you can email me if you prefer.
  • All course material, as before, will be published on the website.
  • Do the best you can, it is more important to start and do something, than try to be perfect and not do anything at all.
  • The purpose of the classes is to help you establish or deepen your daily meditation and yoga practice and help you achieve your highest potential.  I hope you take advantage of this opportunity to learn the wonderful arts or meditation, yoga and pranayama (breath control).
  • If there is a particular aspect of yourself you would like to work on, please let me know and I work towards designing a class for that or point you towards material already available which will help.  I wish you all the best and hope the class is a wonderful experience for each of you.
  • You can read the original and more detailed post announcing the classes here (Free Online Guided Meditation and Kundalini Yoga Class)

Free Online Yoga & Meditation Classes:

(The Class titles below in green are links, select them to start that class.)

1. Beginner’s Yoga Class #99

 

Click for Beginner’s Yoga Class

This 1 week beginner’s yoga class is designed to help you learn how to practice yoga, and help you get your own personal yoga practice started.  The class includes important, fundamental yoga postures and yoga breathing exercises.  Below are the primary benefits this class provides…

  1. Teaches you how to practice yoga and pranayama (breathing exercises).
  2. Develops strength, flexibility, vitality and health.
  3. Promotes peace, tranquility, emotional balance and mental focus.

2. Beginner Meditation Class #100

 

Click for Beginner Meditation | Learn How to Meditate Class

This 2 week meditation class is designed to help you learn how to meditation.  The class includes free meditation and yoga breathing instructional videos to help you learn the techniques used by this course.  Below are the benefits this class provides…

  1. Teaches you step-by-step how to meditate.
  2. Reduces stress and promotes health, peace, joy and wisdom.
  3. Raises your energy and helps you align with your Higher Self.

3. Free Meditation & Yoga Class #101

 

Click for Introduction to Guided Meditation & Kundalini Yoga Class

This class, is a 2 week course and is designed to give you a solid introduction to Kundalini Yoga Kriyas and Guided Meditaion Techniques.  In addition it provides the important benefits detailed below…

  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.

4. Free Online Meditation & Yoga Class #102

 

Click for Heart Chakra Meditation, Balancing & Healing Class

This class is a 1 week course and is designed to open the Anahata Chakra (Heart Chakra), which governs the region of respiratory and circulatory systems.  It is also the source of love, compassion and forgiveness.  Class objectives and overview are as follows…

  1. Yoga Pranayama Breathing Exercises to activate your energy.
  2. Kundalini Yoga Kriyas to open the lower energy centers and then the heart center to promote flow of energy into this region.  The kriyas benefit the heart, lungs and digestive system.  They also promote kindness and softness in one’s personality.
  3. Guided Meditation Technique to help your Higher Self shine through and help you realize the non-dual nature of Reality.

5. Guided Meditation & Yoga Class #103

 

Click for 3rd Eye (Ajna Chakra) Opening & Balancing Class

This class is a 1 week course designed to open, activate and balance the Third Eye or Ajna Chakra.  The class incorporates powerful breathing exercises (Pranayama), Kundalini Yoga Kriyas and Ajna Chakra Mantra Meditation Techniques to accomplish its goals.  Below is summary of the class objectives…

  1. Chakra Balancing Breathing Exercises (Nadi Shodhana/Shuddhi Pranayama) to clear the psychic channels of blockages.
  2. Kundalini Rising Raja Yoga Set to move energy to the higher Chakra centers.
  3. Ajna Chakra OM Mantra Meditation to directly activate and open the Third Eye Center.

6. Gentle Yoga for Weight Loss Program #107

 

Click for Free Yoga at Home for Natural Weight Loss Program

This class is designed for those who are out of shape, elderly or obese and are trying to lose weight and get fit.  The yoga set used in this program, starts off gently and then get progressively more involved as you make your way through the program.  The breathing exercises used are those that have been proven time and again to assist with fat burning and weight loss.

  1. Bhastrika and Kapalbhati Pranayamas to increase metabolism, burn fat and cure diseases.
  2. Best Yoga Exercsies for Weight Loss Set to help you get fit, increase energy, burn fat, lose weight and reshape your body.

7. Free Meditation & Yoga Class #104

 

Click for Weight Loss Via Yoga, Breathing & Meditation

This class is a 2 week program designed to help you lose weight, burn fat and get fit.  The course uses the power of the BODY, BREATH & MIND to help you achieve your ideal body weight as well as optimum health.  Here is an overview of the program…

  • Bhastrika and Kapalbhati Yoga Pranayamas to increase metabolism, burn fat and cure diseases.
  • Kundalini Kriya for Healthy Weight Loss to promote burning calories and increasing energy.
  • Visualization Meditation with 3 Step Rhythmic Breathing to use the Power of Thought and the Intention Manifestation to reshape the body.

8. Free Online Meditation & Yoga Class #105

Click for Ultimate Health & Wellness Yoga Meditation Program

This class is a 1 week program to familiarize you with the best yoga, prayanamas and meditations which promote living a long, healthy and peaceful life.  Here is an overview of the program…

  1. Kapalbhati & Anuloma Viloma Pranayama to optimize your health and prepare the mind for meditation
  2. The Fountain of Youth Yoga Set to promote health, wellness and longevity.
  3. Zen Meditation Technique, to help you develop the Witnessing Consciousness and Moment to Moment Awareness.

9. Chakra Balancing & Healing Class #106

 

Click for Seven Chakra Balancing & Healing Program

This class is a 2 week program to help you heal and balance your chakras.  The techniques used in the class are a little advanced, so the beginning yogi should use the modified versions when starting out.  Here is an overview of the program…

  1. Anuloma Viloma Pranayama to balance and refine your energetic body.
  2. The Seven Chakra Yoga Set to awaken and heal each chakra.
  3. Raja Yoga Kundailni Awakening Set to fire up kundalini and draw it up the central channel (shushumna).

10. Tantra Yoga Sexual Mastery Program #201

 

Free Online Tantra Yoga Sexual Mastery Program

This class is a 2 week program to teach you how to harness and use your sexual energy for personal and spiritual transformation.  Utilizes powerful Tantric Techniques to accomplish this mastery.  It is a 200 level course as it incorporates some potent tantric exercises.  Good for healing and balancing the Sex Chakra and curing Sexual dysfunctions.

  1. Vajroli Tantric Exercise to develop sexual energy and heal sex chakra.
  2. Tantra Yoga set for sexual health.
  3. Tantric Breathing Exercise to prolong sexual intercourse (not required for core program, extra credit only ).

11. Free Online Yoga Class #108

 

Famous Yoga Workout for a Great Yoga Body

The yoga and pranayama workout in this class is to give you a solid routine for daily yoga practice.  This routine can be done for the rest of your life if you like and is great for getting in shape and staying in shape.

  1. 4 Part Deep Breathing for Energy and Vitality.
  2. Famous Surya Namaskar Yoga Set.
  3. Yogic Breathing Technique for Profound Relaxation and Stress Relief.

12. Free Advanced Meditation Class #402

 

Free Online Advanced Meditation Class

This advanced meditation class is for those who are ready to work towards stilling their mind of thoughts and ready for Enlightenment.  A more complete free meditation program is of course the Silent Mind Meditation Program, but this class focuses on just the advanced aspects of that class.

  1. Supreme Yogic Breath for Brain Development and Mind Control.
  2. Silent Mind Meditation Technique.

13. Free Comprehensive Meditation Program #403

 

Silent Mind Meditation Program

The original and most complete meditation and yoga program on the internet.  This is a 12 week program to make you a master meditator.  It is the meditation I practice.

  1. 12 Weeks of Yoga to Supplement Your Meditation Practice.
  2. All Basic Meditation Techniques (Zen Meditation, Sound Awareness Meditation and Third Eye Meditation).
  3. Advanced Meditation – Silent Mind Meditation Technique

14. Free Stress Management Yoga Meditation Program #109:

 

De Stress Now Online Program

A 2 week program to help you De Stress and achieve profound relaxation, peace and inner tranquility.  Great for your health, healing and longevity.  Helps to reduce anxiety and panic attacks and bestows peace of mind.

  1. Uses the great Anuloma Viloma Pranayama.
  2. The Yoga Set for Stress Relief.
  3. Simple Yogic Breathing with Corpse Pose.

A. Meditation Certification Program:

Meditation Teachers Certification Program

If you are interested in becoming a meditation instructor and teaching this great art to others, I suggest joining the Meditation Teacher’s Training and Certification Program.  It is currently one of the largest Online Meditation Certification programs on the internet and will provide you all the tools and skills you need in order to become a successful Meditation Teacher.

You can get more information and testimonials on the following page as well: Best Online Meditation Teacher’s Training Program

B. Yoga Certification Program:

Yoga Teacher Training and Certification Program

The Yoga Teacher’s Training and Certification Program is one of the fastest growing yoga instructor certification programs on the internet.  It is a comprehensive 8 week course which will not just teach you the best of hatha and kundalini yoga techniques, but will also teach you the science of meditation, pranayama, mudras and bandhas.  In addition, it will teach you how to teach a yoga class, how to run a yoga center and how to create a high traffic yoga website (like AnmolMehta.Com :-).

For more information on the Yoga Instructor Certification program you can visit the following page as well: Online Yoga Instructor Certification Program.

C. Personal Learn Yoga and Meditation Programs:

More free online yoga and meditation classes coming soon… stay tuned for those.  If you want personally supervised meditation or yoga programs, you can sign up for my Learn How to Meditate Course or my Best Online Learn Yoga Program.


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Parvathi Padma Dhyana

1. Sit with your eyes closed, spine erect but not rigid, in any position that is comfortable for you.

2. Visualize a golden lotus at the Sahasrara (crown of your head), with a stem going down to the Mooladhara Chakra at the perineum (base of your body).

3. As you inhale, visualize a golden liquid flowing up the stem from the Mooladhara towards the lotus in your crown.

4. Hold your breath and visualize the golden energy filling every petal of the lotus.

5. As you exhale feel the energy coursing down through every cell in your body (Feel it flood your Heart Chakra, your lower belly, your hands & your feet).

6. Repeat the cycle at least 7 times.

 

In my groups I often use this variation: The energy can also be exhaled all the way down down through the feet into the earth, down into the core of the planet and out to all the sentient beings living on the earth, turning the entire world golden. Then one would inhale from the earth up through the soles of the feet to the crown (and through the crown into the heavens) and exhale down from the crown through the feet into the earth. This is very powerful, uniting heaven and earth and bringing healing and transformation to the planet and to all living creatures on the earth.


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Zazen Practice

How to Do Zazen Meditation

Below is a great article which I think provides a very nice introduction on how to start a meditation practice.  It is based on the teachings of Zen Buddhism.  Formal, silent, seated meditation in Zen is called Zazen and this article provides the aspirant with clear and concise guidelines on how to establish a strong and consistent Zazen practice.  It is posted here with permission from the author, Lynn Kelly.

How to Meditate By Yourself

Why establish a daily sitting practice?

Is there suffering in your life? A sense of incompleteness or dissatisfaction? Through meditation practice and study of the Dharma (the teachings of the Buddha), you can reduce confusion and develop inner calm. The result is the ability to become more fully present with each moment of daily life and to develop a compassionate understanding of how we relate to ourselves and others.

Part I: How to establish a daily sitting practice

Before you sit:
As with all things, start where you are. You have everything you need right now. First, decide to sit each day. Next, plan the time, place and duration for your sitting meditation.

Choose a time: Morning is often best because the mind is calmer than it is later in the day. However, the best time is the time that you can commit to on a regular basis. If one longer sit isn’t possible, try two shorter ones.

Choose a space: There is no perfect place. If possible, dedicate a space exclusively to your daily sitting. Choose a relatively quiet space where you can leave your cushion (or chair) so that it is always there to return to. You may want to create an altar with a candle, inspiring photos or statues. These are not necessary, but are beneficial if they help to motivate you.

Choose a duration: As long as is comfortable, plus 5 minutes. This is a general guide, not a rule. Even fifteen or twenty minutes will seem an eternity in the beginning, but that impression will change with time. If you sit each day, you will experience noticeable benefits (e.g., less reactivity, more calm) and be able to increase your sitting time.

Every time you sit:
Set your intention: It is helpful to recall at the start of each sitting meditation why you are doing it. Remember that your purpose, to become more open and free, will benefit you and those around you.

Set your posture: Alertness is one of the two essential ingredients in every meditation. Sit on a chair, cushion, or kneeling bench as straight and tall as possible. In the beginning, sitting against a wall can help you learn what a straight back feels like. Around this straight-back position, let the rest of your skeleton and muscles hang freely. Let the hands rest comfortably on your knees or lap. Let the eyes close, bringing the attention inward.

Relax deeply: Openness is the second essential ingredient in every meditation. Once you feel your spine is erect, let everything else relax, hang loose, and soften. Breathing through the nose, loosen the face, neck, hands, and stomach area. You may want to begin at the scalp and move your attention slowly downward, methodically relaxing and softening each part of the body. Please don’t skip the step of relaxing/letting go! Consciously releasing body tension will help you open to whatever arises during your meditation.

Choose an object of meditation: Once you’ve established this alert and open posture, you are ready to decide where you’ll place your attention. Useful objects for beginners are:

  • The breath as it enters and leaves the nostrils.
  • Other body changes during breathing, e.g., the rise and fall of the chest.
  • Sounds as they arise from within the body or outside of it.
  • Other body sensations as they arise.

Whatever object you select, stay with it for at least ten breaths. Even with this effort, your mind will insist on going to its usual places. Make note of this when it happens, and gently lead your attention back to the chosen object of meditation. Your intention and persistence are the key ingredients for cultivating awareness, not the number of times your mind wanders. As often as you need to, check yourself — “Alert and erect? Relaxed and open?” – and begin again.

The classical objects of meditation: The four objects of meditation that the Buddha outlined in the Satipatthana Sutta are called the four foundations of mindfulness or the four frameworks for cultivating mindfulness. They are:
1) Mindfulness of the body (starting with breath).
2) Mindfulness of feeling (there are 3 – pleasant, unpleasant, and neutral).
3) Mindfulness of mental objects (thoughts and emotions).
4) Mindfulness of all dharmas (all phenomena), starting with the 5 hindrances and the 7 factors of enlightenment and proceeding to all the sense and thought experiences that make up human life.

If you are interested in learning more about the four foundations of mindfulness, read Breath by Breath by Larry Rosenberg, or The Heart of Buddhist Meditation by Nyanaponika Thera.

A different object of meditation: Metta practice, also called lovingkindness meditation, cultivates both compassion and concentration. The practice uses specific phrases to send loving and kind wishes to (a) yourself, (b) your parents, (c) your teachers or mentors, (d) your family, (e) your friends, (f) neutral persons, (g) difficult persons (or enemies), and (h) to all beings everywhere, without exception. The phrases might be:

May I be filled with lovingkindness
May I be safe from harm
May I be well
May I be peaceful and at ease
May I be happy

May my parents be filled with lovingkindness
May they be safe from harm…(etc.)

To learn more about metta meditation, read Lovingkindness by Sharon Salzburg.

Concentration and mindfulness: It will be important as you practice to recognize and balance the qualities of concentration and mindfulness. Concentration is the ability to gather your attention into one place. Mindfulness is pure moment-by-moment noticing. Without some concentration, mindfulness is difficult to sustain. Without mindfulness, concentration bears no fruit. In meditation practice, both are developed gradually.

Part II: Common issues for meditators

Monkey mind: At first, you may be surprised at how active and uncontrolled your mind is. Don’t worry – you are discovering the truth about your current state of mind. Accept and “sit with” whatever comes up. Don’t try to change it by force, use patience. Sit up, relax, and gently bring your attention back again and again to the object of your meditation.

It is common to mistake thinking for meditating. It takes practice to distinguish pleasant, dreamy thoughts from having your attention connected to the changing experience of this moment. Staying focused on the body/breath is a good way to stay grounded in the present.

The classical five hindrances to practice are:

  • Grasping: wanting more (or something different) from what’s present right now.
  • Aversion: fear, anger, any form of pushing away.
  • Restlessness: jumpy energy, agitation.
  • Sloth and torpor: sleepy, sinking states of mind and body.
  • Doubt: a mind-trap that says, “it’s no use, this will never work, maybe there’s an easier way”.

Meditators experience all of these states. During sitting practice, if you notice one of the hindrances arising, it is useful to name it silently to yourself, e.g., “grasping, grasping” or “sleepy, sleepy”. If it is strong, try not to pull away from the difficult energy, but bring all of your attention to it. Let yourself experience it fully through the sensations in your body, neither getting lost in it nor pushing it away. Watch what happens without expectations, and when it dissipates, return to the primary focus of your meditation. As Ven. Henepola Gunaratana encourages in Mindfulness in Plain English: “Examine [the hindrances] to death”. When you clearly see the suffering created by grasping and aversion, you will naturally start to let them go.

Part III: Sustaining a practice

Here are just a few helpful hints for sustaining your sitting practice:

  • Sit every day, even if it’s for a short period.
  • A few times during each day, establish contact with your body and breath.
  • Remember that everyone wants to be happy, just like you.
  • Practice regularly with a group or a friend.
  • Use inspiring resources such as books or audiotapes of dharma talks.
  • Study the Buddhadharma (e.g., the 4 Noble Truths, the Noble 8-Fold Path).
  • Sign up for a retreat – one day, a weekend, or longer. The experience will deepen your practice.
  • If you miss a day, a week, or a month – simply begin again.
  • If you need guidance, ask for help from an experienced meditator or teacher.

You are traveling a path that has led to clarity and peace for many people over thousands of years. May their efforts support and inspire you.

(Authored by Lynn Kelly)

If you are interested in learning more about meditation or becoming a meditation teacher.  The following 2 programs which are now open might be of interest to you.

Learn How to Meditate Course

Meditation Teachers Training and Certification Program

Article Series – Mastering Your Daily Meditation Practice

  1. No Short Cuts to Enlightenment
  2. The Golden Rule to Stop Excuses and Start Meditation Now
  3. How to Meditate by Yourself (Zazen Practice)
  4. Top 5 Mistakes in Establishing a Daily Meditation Practice
  5. Top 5 Changes Meditation Demands From You
  6. Its Wonderful, But Dangerous to Your Meditation Practice
  7. How Much Time Should You Practice Meditation For Daily?
  8. Essential Meditation Tips & Tools for Daily Practice
  9. Understanding Zen Meditation – Effortless Effort in Zen Teachings
  10. Meditation Help | How to Silence the Mind During Meditation
  11. 11 Requirements for Becoming a Champion Meditator
  12. Meditation Help & 5 Great New Meditation Tips for Beginners
  13. How to Meditate
  14. 3 Unusual Risks of Meditation to Watch Out For
  15. Survey: What Are Your Major Obstacles to Establishing a Yoga and Meditation Practice?
  16. How to Overcome All Daily Meditation and Yoga Obstacles – Survey Results
  17. NEW Learn How to Meditate Course with Anmol – Special Offer Included
  18. The Profound Practice of Stillness
  19. Free Guide to Meditation Retreats
  20. Silent Meditation Retreats | Must Read Tips
  21. Meditation Practice in Spiritual Communities and Ashrams
  22. A Simple Mind the Key to Meditation

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Silent Mind Meditation Program

Silent Mind Meditation Program: Practical Hints and Tips:

The following hints and tips are to help you with the Silent Mind Meditation Program.  They will help you establish the practice required to master the art of meditation.  Some are already mentioned in the program while others are new.

1.      It is best to practice in the early morning at the same time daily.  Once the day starts the chances of the session being disrupted by the hustle and bustle of everyday life increases dramatically.  Also, consistency is going to be key and this is best established by setting a regular time for the practice.  To add to this, the early morning hour (specially dawn) is indicated by yoga to be the most conducive time for spiritual activities.

2.      Don’t give up if thoughts keep slipping through your awareness and you find it hard to catch them.  Keep plugging away, as best you can.  Every bit of attention you apply works to change the physical nature of the brain, transforming the organ at a cellular level.  Often you will find that even though the SM meditation session did not appear to reap rich rewards, spontaneously during the regular day the brain falls very quiet.  As you  practice over time you will see the direct correlation between this unearthly silence and the quality and sincerity of your SM sessions.

3.      As your practice matures, you will find that sitting for at least 1 hour (as opposed to 40 minutes) is more helpful to effectively perform the more advanced Silent Mind Meditations.  It will be well worth the time and effort.

4.      A technique that is very handy in bringing the fact, the current condition of the mind to light immediately is the technique of asking the right question.  This question is often, “What is it that I am doing right now?”  The answer of course is the very fact you are attempting to realize.  This method of right questioning should not be underestimated.  It has often proven to be the key in cracking the shell of the ego.

5.      For the physical work it cannot be stressed enough not to overdo it.  Use common sense.  Don’t eat for at least 1-2 hours before the sets and wear comfortable clothing.  You have been given a fantastic body, don’t push it prematurely to the point where you risk injury.

6.      Drink plenty of water at the end of the sessions, especially after tough physical Yoga sets as you will want to wash out toxins that are released during the workout.

7.      If you find the sets difficult to do, increase the relaxation time between exercises and reduce the duration time for the exercises themselves.  If you are finding the Yoga for Energy and/or Yoga for Awareness sets of phase 2 and 3 too difficult, you may want to substitute the Yoga for Meditation set for them, till you feel more ready for this advanced work.

8.      Similar to the last recommendation, you may wish to spend more than just 4 weeks with the phase 1 basic meditations, if you feel your sitting and concentration are not strong enough to go forward.  Let your inner voice guide you.

9.      If you are not able to crystallize during SM and are just catching occasional glimpses of the fact that is ok.  You just need to keep trying your best; the rest will take care of itself.  See #2 above.

10.  You may want to set some dos and don’ts for yourself to help you with your practice.  These can be as broad as I will change to a healthy diet, to as specific as I will not watch TV after 9:00 pm.  Find those aspects of your life that are holding you down and make a resolution to correct them.

11.  Helpful hints for making Sukh Asan easier for longer SM meditations…

a.      Use a firm cushion to raise your hips higher than your knees.  This coupled with Burmese style can make sitting for very long periods more comfortable.  A tradition Zofu used for Zazen (Zen meditation) or Smile Cushion (crescent moon shaped) is specifically designed for this and may be well worth the purchase.

b.      Don’t wear anything that will bunch up behind the knees, this will cut off blood circulation and put your legs to sleep and/or make them numb.

c.  Don’t wear anything that is tight around the waist either, this will interfere with your breathing.

d.      Once you take the posture don’t fidget, just remain still and the body will fall into line.  If you start fidgeting it will never end.

12.  You can use music while doing the physical Yoga work but do not use music during the meditation sessions.  Music can help with you mood, specially if you are practicing alone and need to get motivated.

13.  Pick a place in your house where you are going to do your practice daily.  The place should be kept neat and you may wish to decorate it so it is inspiring to you.  If possible ensure that you will not be interrupted or distracted during your SM session here.  Having such a place helps in many ways establish a consistent practice.  Over time, you and others will notice this place having a very different feel to it.

14.  Anything is possible so don’t let the mind dissuade you and make excuses.  Thoughts like, I am not smart enough, committed enough, strong enough, healthy enough etc. serve no purpose.  Just start the program and put your best foot forward.  Life will provide you with what is needed to progress.  If you still feel that you are lacking something required to grow just sincerely ask the Universe for it.  You will be surprised by her generosity.

15.  There is no age requirement for starting the Silent Mind Meditation Program.  You are never too old or too young to be your natural yourself.

16.  After you complete the 12-week program you can choose to continue using any of the 6 SM meditations provided, or come up with your own as long as they meet the criteria laid out in Chapter 12: SM Meditation Program: The Silent Mind Meditations.

17.  Often progress made in a meditation practice is compared to getting wet in a fog.  In a fog you don’t notice yourself getting wet but after some time you find yourself completely drenched.  So, even if you feel you are not “advancing” stop concerning yourself with results and keep going.  On a similar note, others may quite often notice changes in you before you do.

18.  The silence sometimes emerges deep within the mind and there can be the presence of thoughts at the surface.  Try to stay established in that silence within.

19.  Don’t wait for some “perfect” time to begin SM.  The perfect time is now.

Article Series – Silent Mind Free Online Meditation Program

  1. Silent Mind Meditation Program: Author’s Note
  2. Silent Mind Meditation Program: Index
  3. Silent Mind Meditation Program Introduction: Chapter 1
  4. Silent Mind Meditation Program Overview: Chapter 2
  5. SM Meditation Program Daily Yoga & Meditation Practice: Chapter 3
  6. SM Meditation Program: Yoga for Meditation: Chapter 4
  7. SM Meditation Program: Confidence: Chapter 5
  8. SM Meditation Program: Honesty: Chapter 6
  9. SM Meditation Program: Basic Meditations: Chapter 7
  10. SM Meditation Program Daily Yoga & Meditation Practice: Chapter 8
  11. SM Meditation Program: Yoga for Energy (Kundalini): Chapter 9
  12. SM Meditation Program: Passion: Chapter 10
  13. SM Meditation Program: Urgency: Chapter 11
  14. Silent Mind Meditation: The SM Meditations: Chapter 12
  15. SM Meditation Program: Daily Yoga & Meditation Practice for Phase 3: Chapter 13
  16. Silent Mind Meditation Program: Yoga for Awareness: Chapter 14
  17. Silent Mind Meditation Program: Sensitivity: Chapter 15
  18. Silent Mind Meditation Program: Non-attachment: Chapter 16
  19. SM Meditation Program: The Silent Mind Meditations for Phase 3: Chapter 17
  20. SM Meditation Program: Practical Hints & Tips: Chapter 18
  21. SM Meditation Program: 10 Benefits of SM: Chapter 19
  22. Silent Mind Meditation Program: Summary: Chapter 20
  23. SM Meditation Program: Yoga for Meditation Set: Appendix 1
  24. SM Meditation Program: Yoga for Energy (Kundalini): Appendix 2
  25. SM Meditation Program: Yoga for Awareness: Appendix 3

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