Meditation Training Manual

Mastery of Meditation Teacher’s
Training Manual
By Anmol Mehta
Learn the Profound Sciences of
Meditation - Yoga - Pranayama
Fully Illustrated
Hosted on www.AnmolMehta.com
Dedicated to J. Krishnamurti
Be a Light Unto Yourself
2
CHAPTER INDEX
CH. CHAPTER TITLE PG.
i. How to Use This Manual – Please Read First 8
ii. Legal Disclaimer – Please Read 12
1. Week 1 Syllabus 13
2. 15
Introduction to the Universal Principles of Yoga
3. 19
Kundalini Yoga - The Yoga of Energy & Awareness
4. 22
Kundalini Yoga Seven Chakra System Overview
5. 25
Essential Beginner’s Guide to Yoga Practice
6. 29
10 Important Guidelines for Kundalini Yoga
Practice
7. 36
Beginner’s Guide to Yoga Breathing Exercises
(Pranayama)
8. 40
How to Meditate
9. Breath of Fire Breathing Exercise 48
10. Best Yoga Asana for Meditation 52
11. Best Hatha Yoga Pose for Spontaneous Healing 56
12. 60
Spinal Warm-up Yoga Exercises
13. 66
Sound Awareness Meditation Technique
3
15. 5 Key Principles for Living an Enlightened & Good 72
Life
16. Top 5 Mistakes in Establishing a Daily Meditation 76

Practice
17. 3 Easy Kids Meditation Techniques with Videos 80
18. Kapalbhati Yoga Breathing Exercise for Optimum 84

Health & Healing
19. 89
Yoga Positions for Beginners | Basic Yoga Poses
20. 104
So Hum Mantra Meditation Technique: Free Guided
Meditation Book for Daily Practice
21. 108
Week 3 Syllabus
22. 110
Top 10 Profound Benefits of Meditation
23. Research on the Many Health Benefits of 113

Meditation
24. Top 5 Changes Meditation Demands From You 116
25. 11 Requirements for Becoming a Champion 119

Meditator
26. 125
10 Things You Should Do Everyday For a Happy,
Meaningful & Good Life (Combined)
27. Chakra Balancing Breathing Exercise - Breath 131

Control & Yoga Pranayama Book
28. 136
Yoga Positions for Beginners for Daily Morning
Practice - Kundalini Yoga Morning Wakeup Series
29. 145
Zen Meditation Technique - Practice & Hidden
Secret - Free Guided Meditation
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31. How Much Time Should You Practice Meditation For 152
Daily?
32. Essential Meditation Tips & Tools for Daily Practice 155
33. Meditation Help & 5 Great New Meditation Tips for 158
Beginners
34. 164
No Short Cuts to Enlightenment
35. Powerful Gayatri Mantra Download & Free MP3 167
36. Supreme Yogic Breath for Brain Development & 170

Mind Control
37. 174
SM Meditation Program: Yoga for Meditation Set:
Appendix 1
38. 182
Opening Third Eye (Ajna) Chakra Meditation
Technique for Psychic Powers
40. 189
How to Do Advanced Jyana Yoga Meditation Videos
| Silent Mind Meditation
41. 192
SM Meditation Program: The Silent Mind
Meditations for Phase 3:
42. 195
Insights From Advanced Zen Meditation Practice -
The Fact of Greed
43. 197
Insights From Advanced Zen Meditation Practice -
The Mind is Useless
44. 199
The Yogic Mind - The Perfected Mind
45. 202
3 Most Powerful Yoga Pranayamas and Kriyas -
5
Sodarshan Chakra Kriya - Part 1
46. 208
Silent Mind Meditation: The SM Meditations:
48. 217
Dangers of Kundalini Yoga
49. 223
Kundalini Meditation | Power of the Energy
50. 228
Kundalini Awakening Symptoms
51. 233
Meditation Techniques, Types and Practice - A
Comprehensive Guide
52. 241
SM Meditation Program: Confidence
53. 244
SM Meditation Program: Honesty
54. 246
SM Meditation Program: Urgency
55. 248
Beautiful Light Meditation for Developing Intuition,
Joy and Creativity
56. 252
Powerful 4 Part Deep Breathing Exercise for
Vitality - Free Online Yoga Pranayama Book - Ch 3
57. 255
Meditation for Improving Concentration
59. 261
SM Meditation Program: Passion
60. 263
Silent Mind Meditation Program: Non-attachment
61. 265
Silent Mind Meditation Program: Sensitivity
62. 267
5 Major Obstacles to Self-Realization &
Enlightenment
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63. 272
5 Dangers of Not Meditating
64. 276
Best Mind Meditation | Most Advanced Meditation
Technique
65. 280
Insight Meditation Tips - The Power of Urgency
66. 283
Joy, The Secret to Daily Meditation Practice
67. 286
No Mind No Thoughts Simplicity Meditation
Technique
68. 288
The Secret to Enlightenment
70. 293
3 Keys for How to Live a Blessed Life
71. 297
How to Teach a Gentle Yoga and Meditation Class |
Comprehensive Guide
72. 307
SM Meditation Program: Practical Hints & Tips
73. 311
How to Building a High Traffic Website – SEO
Insiders Tips
74. How to Run a Meditation Center 324
75. 342
Comprehensive Guide on How to Teach a Yoga
Class
76. 353
Yoga for Kids - A Comprehensive Guide to Teach
Children Yoga
77. Free Yoga, Meditation and Mantra Links 369
Copyright: Anmol Mehta 2010: No part of this book can be republished,

recreated or sold without written consent from the author.
7
PLEASE READ FIRST
Meditation Certification Program Overview:
This manual is the official text of the Mastery of Meditation

Teacher’s Certification Program. If you are not enrolled, but have
purchased this manual for self study, please read through the
instructions as well, as it explains how to use this manual to train
yourself in meditation, yoga and pranayama.
To those who are enrolled, welcome to the Mastery of Meditation

Teacher's Training Program. This section will give you all the details
regarding how the course works and how to go about completing the
program.
This certification course is a multi-media rich home study course. The

material needed for study and practice is contained in this training
manual, and also in the videos and MP3s that are online on Mastery
of Meditation and Yoga, and linked to from this manual.
In order to complete the course you follow the 8 week program

below. At the completion of the program, you email me at
anmol@anmolmehta.com to receive the final examination, which you
must pass by a score of 80% in order to receive your certification. If
you fail the exam, you must take it again till you pass.
How the program works is that every week you have certain chapters
for study and certain techniques you must practice. These details are
in the weekly syllabus chapter for each of the 8 weeks of the
program. For quick reference you will also find a comprehensive list of
all the material broken down by category on this page, Mastery of
Meditation Certification Program Materials.
8
If you have not yet registered, but would like to earn your Meditation
Teacher’s Certification, here is the page where you go to register for
the program: Mastery of Meditation Teacher's Training
Registration Page.
How to Use This Manual:
I would like to mention a few important words about how to best use
this training manual.
 Please note that this entire manual has active live links. All links
are in blue and underlined. When you move your cursor over
the link, it will display the target page and change into a small
hand. To visit the target page simple click the link and it will
take you to the respective page on the website.
 Please note that this manual is a collection of articles from the

Mastery of Meditation and Yoga website, as well as some special
articles that are not online. These articles all put together, in
the order given, create the Meditation Training Program. I have
preserved all the links within the original articles so you can
easily access the related materials as well if it interests you. All
this took a lot of work, I hope you all benefit from it .
 The meditation training program also consists of 15 videos.

These videos are obviously not in the e-book, but each chapter
which has a video is clearly marked and you should click that
chapter title or link provided to go to the website where you will
find the video you need to watch. All chapter titles in blue
are links as mentioned above.
9
All chapters with videos, alert you using the following
statement:
“THIS CHAPTER HAS A VIDEO, BELOW IS THE VIDEO LINK”
How the Certification Program Works in Detail:
As I mentioned above the meditation training program is designed for

8 weeks. Below is how it all works.
 For each week, certain objectives are set. These are listed in the
respective weekly syllabus chapter as Knowledge objectives,
things you must learn, and Techniques objectives, which are
things you must practice.
 These objectives are met via a weekly study section and a

practice section. The study section comprises of chapters you
need to read and study for that week, and the practice section
has the techniques you must practice.
 The practice section has a Pranayama (Breathing) Section, a

Gentle Yoga Section and a Meditation Section. You need to
practice these daily. I have given approximate times for each
section, but this is a soft number. You may take a little more or
little less time than the one suggested depending on your
capacity and level.
 The approximate time for the study and practice sessions is 1-2
hours per day, depending on your previous knowledge and skill
level.
 For each week there are also Optional Readings and Techniques
listed. These will enhance your understanding, but are not
required for certification. In other words, the examination
will only test you on the Required material and not the
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Optional material.
 When you have completed the program, please e-mail me and

you will receive your final exam, which you must pass as I
mentioned above. Upon passing you will receive your
Certification via mail and the online listing on the Certified
Teachers and Centers page as well.
If you have enrolled in the program please go ahead and begin

as soon as you are ready. Remember if you have any issues or
questions, you can email me for help and support at
anmol@anmolmehta.com.
All Good Wishes,

Anmol
You can get more information on meditation, yoga and spiritual growth
on my website http://www.AnmolMehta.com. All information there is
available for free. I also welcome your feedback and you can email
me at anmol@anmolmehta.com.
11
LEGAL DISCLAIMER – PLEASE READ
Please check with your health care professional before starting any
exercise or yoga program. The information provided within is intended
to be used under professional instruction and guidance. It is not a
substitute for medical care and attention. Please use common sense
and walk the middle path as you develop your spiritual practice. We
are not responsible for the consequences of the exercises or programs.
The same applies to all the other material provided here, it is provided
AS-IS with no warranties or guarantees. We are not responsible for,
and will not compensate in any way for, any loss or damage related
directly or indirectly to the information on this site. Thank-you.
12
Chapter 1
Week 1 Syllabus:
Objectives:
Knowledge:
 Learn the basics of meditation

 Understand the basics of pranayama for meditation
 Understand the basics of yoga for meditation
 Learn safety rules for yoga and pranayama
 Learn Kundalini and Chakra Models
Techniques:
 Learn Sound Awareness Meditation Technique

 Learn Breath of Fire Breathing Exercise
 Learn Spinal Warm-up Series
Articles for Study:
 Principles of Yoga
 Introduction to Kundalini Yoga
 Introduction to Chakras
 Beginner's Guide to Yoga Practice
 10 Important Guidelines for Kundalini Yoga Practice
 Beginner's Guide to Pranayama Practice
 How to Meditate
Daily Practice:
Pranayama: 1-3 mins
 Breath of Fire Breathing Exercise
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Yoga: 10 mins
 Best Asana for Meditation

 Forward Bending Yoga Asana
 Spinal Warm-up Series
Meditation: 20 mins
 Sound Awareness Meditation Technique
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Chapter 2
Introduction to the Universal Principles of

Yoga
Introduction to the Universal Principles of Yoga:
Yoga is a time tested, powerful tool to help you blossom and reach
your full human potential. The seeds are all within you; Yoga is the
water, the sunlight, the nutrients and the love they need in order to
make your life vibrant, beautiful and full of sweet fragrance. It is not a
religion; it is really a science with which to develop your body, mind
and spirit. The ultimate goal of Yoga, which literally means, Union, is
to reunite you with the Universal Source. You may call this Universal
Source by any name you wish, God, Brahman, Buddha Nature, Christ
Consciousness, Krishna Consciousness, Allah, etc, Yoga is a pathway
to bring you to the realization that you and this Universal Source are
inseparably One.
There are many branches of Yoga, such as Hatha Yoga, Raja Yoga,
Jyana Yoga, Bhakti Yoga, Mantra Yoga, Laya Yoga, Nada Yoga, Karma
Yoga, Kundalini Yoga to name a few. These all have the same one
goal, unification with the Universal Source, but each follow a different
path to get there. Depending on your personality one or the other
path may suit you better.
Here is a description of some of the major branches of Yoga:
 Bhakti Yoga: Emphasizes love as the pathway to liberation and

Union. This branch attracts those who are emotional in nature
and have a strong longing to be reunited with their beloved
creator.
 Jyana Yoga: Emphasizes the intellectual and philosophical

approach to penetrate the illusion of dualistic reality. The
practitioners of Jyana Yoga generally have a sharp mind and
15
swift intellect. They use the analytical powers of discrimination
and detached awareness to make progress.
 Karma Yoga: Emphasizes right action and selfless service as

the path to moksha (liberation). This school is for those who
have a strong desire to help others and have a capacity for work
and action.
 Kundalini Yoga: Emphasizes the activation of Kundalini Shakti

for enlightenment. This is probably the most powerful form of
Yoga. It is for those with a strong will and a passion for the
Supreme and the mystical.
 Raja Yoga: Considered the Scientific approach, this branch

emphasizes Sage Patanjali’s 8-step path to Self-Realization.
Raja Yoga is for those who have a holistic approach to life.
 Mantra Yoga, Laya Yoga and Nada Yoga: These forms of

Yoga use the powerful science of Sound Vibrations to dissolve
obstacles and empower the Yogi. They are often a part of some
of the Yoga systems listed above and suit those with a
devotional attitude.
In this article I will expand on Raja Yoga, as it is one of the most

popular and prevalent Yoga system in use today.
As indicated above Raja Yoga employs Sage Patanjali’s 8 step path to

achieve Union with the Supreme, also called the 8 limbs of Yoga
(ashtanga) thus also the name Asthanga Yoga. This 8-step system
consists of the following parts. Yamas, Niyamas, Pranayama,
Pratyahara, Dharana, Dhyana, and finally Samadhi. This 8 step path is
designed to bring about physical, emotional and mental harmony; and
in the advanced practices of Dharana, Dhyana and Samadhi lead to
the cessation of thoughts allowing the mind to realize that Reality is
indeed Singular, Whole and indivisible.
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Here is a description of the 8 limbs of Raja Yoga:
1. Yamas: Yamas are self-restraints. These are non-violence,

truth, control of sexual urges, stealing and covetousness
(greed).
2. Niyamas: Niyamas are self-observances. There are 5

niyamas. These are contentment, self-study, austerity, purity
and devotion to the Lord.
3. Asanas: Physical poses and postures.
4. Pranayama: Control of the Vital Energy (prana) with the use of

breathing exercises.
5. Pratyahara: Withdrawal of the senses and disassociation of the

consciousness from the outside environment.
6. Dharana: Concentration.
7. Dhyana: Meditation.
8. Samadhi: The Union and Identification with the Supreme

Consciousness.
Sincere and regular practice of Raja Yoga promotes health, happiness

and insight. Although the ultimate goal of Yoga is Union with the
Supreme, many material benefits are also obtained by its practice.
Today, many diseases and ailments are treated via the use of Yoga
asanas and pranayamas, and the stress reducing benefits of Yoga
meditation are becoming more and more valuable to us given our
hectic and frantic lifestyles. Furthermore, the principles of truth,
humility and other high values that Yoga promotes, are helping to
offset some of the excessive materialism and greed that is eroding the
spirit, joy and peace of our society today.
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The most important aspect of Yoga Philosophy is that it is based on
Self-Realization. In other words, you are given the tools required, and
using them you bring about the necessary transformations in yourself
to reach your highest potential in life. It is now often said, that the
next great Yoga and Meditation teachers will arise from the West. This
is because generally the West has an empirical approach to things, as
opposed to superstition and blind faith of the East. If something works
it is embraced and utilized, if something does not prove to work, it is
discarded as junk. This is probably the reason why Yoga has grown in
such popularity here in the West - because it works. So dive in and
reap the benefits.
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Chapter 3
Kundalini Yoga - The Yoga of Energy &

Awareness
Introduction to Kundalini Yoga

What is Kundalini Yoga and How It Works
This article will provide a basic overview of what Kundalini Yoga is and
how Kundalini Yoga works. At the core of Kundalini Yoga lies Kriyas
and the best way to understand the methodology of Kundalini Yoga is
to understand Kriyas and their function.
Understanding Kundalini Yoga Kriyas
Kriyas are a set of exercises done in a particular sequence to work on

a specific theme. There are a wide range of Kriyas available, each
refined over thousands of years to optimize their effectiveness. Kriyas
utilize all the available Kundalini Yoga mechanisms to work their
magic. They employ asans (postures), movement, pranayam
(breathing exercises), bandhas (body locks), mantras (sound
vibrations), mudras (hand positions), laya yoga (yoga of rhythm and
sound), mental focus and meditation to do their work.
Dynamic movement and asans bring expanding and contracting

pressure via multiple angles to various areas of the body, this is
accompanied with powerful pranayams, the combined effect of which
is that the target regions are saturated with highly charged and
oxygenated blood. This nutrient rich blood fills the capillaries forcing
them to discharge toxins and other harmful elements, which are then
eliminated, neutralized or expelled by the body. The health of the
region thus improves and the nerves fire more completely, the glands
and organs are invigorated and regain their natural voltage and
secretion levels are returned to a condition of strength and vitality.
19
The key is the removal of blockages (granthis) that is taking place on
many levels of the organism thus facilitating the flow of energy. There
are Kriyas designed for working on almost every part of the human
system (Immune, Glandular, Circulatory, Digestive, Nervous,
Respiratory, Sexual, etc…), working on our various traits and
characteristics (Awareness, Intuition, Willpower, Confidence,
Compassion, Charisma, etc…) and also for healing many different
types of ailments and diseases. Lets now see how this ties in with the
Chakra (energy vortex) system.
Understanding Kundalini Yoga, Seven Chakra System
There are 7 primary chakras that lie all along the spine from the base
to the crown of the head. Associated with each chakra are the primary
nerve junctions and organs of that region. Furthermore, each chakra is
responsible for certain traits and characteristics that make up our
personality. When we strengthen and rejuvenate the nerves and
organs in a particular region, we are in fact activating these energy
centers that reside there and are thus working on ourselves not only at
a physical level, but also at an emotional and mental level (by
affecting our traits and characteristics). Practiced over time, the
chakras become charged and come into balance with each other,
bringing us into physical, emotional and mental well, being.
Again, it should be noted that the work being done is primarily about
dissolving granthis (blockages) in these regions, which introduce
disease and imbalance into the system by preventing the chakras from
functioning at their optimum level. Finally, let see how this relates to
Kundalini Shakti.
Understanding Kundalini Shakti (Energy)
Kundalini is energy. It is the fundamental energy whose flow through

the organism allows for all its systems to operate, at all levels of
consciousness. It is the energy of awareness, it can be said that
where your awareness is, that is where Kundalini is flowing or that
where Kundalini is flowing is where your awareness is. To awaken
20
Kundalini means to dissipate blockages in the gross and subtle
systems in your being and allow for greater and greater flow of energy
and awareness. As blockages are cleared trapped energy is released
and pathways are cleared. Kundalini then is able to flow freely though
those regions, healing, nourishing, rejuvenating and balancing them.
The dissipating of blockages can also be thought of as the clearing
away of the subconscious mind, the collection of unresolved emotional
and physical disturbances, where lies the root of many of our
attachments and fears. So overall Kundalini Yoga is a system by
which one, through the process of dissolving the past, allows the
infinite to shine through into the present.
How to Begin Your Kundalini Yoga Practice
You will find many Kundalini Yoga Sets on this website and I am
constantly adding new ones. Please feel free to incorporate them into
your sadhana (daily spiritual practice) as you see suitable. There are
also Free Online Kundalini Yoga and Meditation Classes on Mastery of
Meditation, please feel free to register and begin your yoga practice
using them. For the initiates it is suggested that they read the 10
Guidelines For Kundalini Yoga Practice to help prepare you for Yoga
practice. Always remember that the True Guru is within and just a
glance away from providing you the guidance you need.
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Chapter 4
Kundalini Yoga Seven Chakra System

Overview
Kundalini Yoga Seven Chakra System Overview
What exactly are Chakras? How do they function? How can they be
worked on? This article will look to answer these and other key
questions regarding them, as well as give an overview of each of the
Chakras that make up the Kundalini Seven Chakra System. Although,
books can easily be written on this topic this document will
concentrate on providing the most important aspects of this profound
science.
Charkas are the centerpiece of the Yogic Energetic model of man.

Chakra, which literally means wheel, is best thought of as a Multi-
Dimensional Energy Vortex. By multi-dimensional I mean that a
Chakra bridges across the many dimensions that make up a human
being. According to Yoga there are 4 bodies that constitute a
complete human being. These are the physical body, psychic or astral
body, the mental body and finally the causal body. Chakras reside in
the astral body, and serve as transformers to move energy between
these various bodies.
The astral body can be thought of an aesthetic double of the physical

body. Through it runs a vast complex of channels (nadis) that carry
the energy of life (prana, chi or life-force). The quality and quantity of
prana flowing through the nadis determines the health of the Chakras
with reside there. The Chakras, as we mentioned are energy
vortexes. They are opened and balanced by this flow of prana. The
Chakras lie along the spine from the base to the top of the head and
there are seven main Chakras. Each of these Chakras governs the
physical region where they are situated and also, are responsible for
certain emotional and personality traits. As they are properly
22
activated and energized by the correct flow of prana, the
corresponding physical regions are rejuvenated and emotions of a
higher quality are embraced.
The seven Chakras and their main areas of influence, both physical
and emotional are given below. The format is Chakra Name: Location:
Primary Physical Influence: Primary Emotional/Personality Influences.
1. Mooladhara (Root) Chakra:
Perineum: Excretory Systems: Physical Security & Fear
2. Swadhisthana (Sex) Chakra:
Base of the Spine: Sexual Systems: Self-Expression & Creativity
3. Manipura (Naval) Chakra:
Solar Plexus: Digestive Systems: Willpower & Anger
4. Anahata (Heart) Chakra:
Center of the Chest: Circulatory and Respiratory Systems: Love
5. Vishuddhi (Throat) Chakra:
Throat: Auditory and Speech Systems: Communication
6. Ajna (3rd Eye):
Center of head, directly in line with center of forehead: Eyes &

Perception: Intuition
7. Sahasrara (Crown):
Top of Head: Brain and Nervous System: Bliss
23
Now that we know what Chakras are and what they do, lets see how
we can work on them. The key to opening and balancing Chakras is
by purifying the Nadis of blockages and increasing the flow of Prana.
This is best done through the use of Yoga and Pranayama. Yoga,
specifically Kundalini or Kriya Yoga, and Pranayama are the essentially
the science of Chakra Activation. They are designed to systematically
dissolve the debris that collects and blocks the flow of energy through
the nadis. When the flow increases, the Chakras are opened and, over
time, become optimally balanced. This leads to higher levels of
awareness and consciousness — which is to say that it leads to a
human being achieving their highest potential.
24
Chapter 5
Essential Beginner’s Guide to Yoga

Practice
Summary: A beginner guide for those who are new to the world of
yoga. This guide details the 3 most essential guidelines for doing yoga
exercises, as well as lists the other important requirements you should
know before starting your practice.
Key Concepts: beginner yoga, yoga instruction, yoga guidelines, yoga

practice, starting yoga, how to practice yoga, basic yoga, yoga tips
Although there is tons of information on Mastery of Meditation on

yoga, I wanted to glean some of the most important information and
compile it here for those of you who are beginners or new to yoga
practice. This quick reference guide applies to all of you who are just
starting your yoga practice and is independent of the type of yoga you
are taking up.
Three Essential Guidelines of How to Practice Yoga:
Yoga is not just a series of exercises, poses or movements. As I have

pointed out in the article Comprehensive Guide to the World of
Meditation, yoga is a type of body meditation. It is meditation in
motion. For you to extract maximum benefit from your yoga practice,
these three key elements are a must and never to be forgotten.
1. Do Yoga Exercises With Full Awareness:
Try to be as aware as possible of every posture and movement you are

making during your practice. Check throughout your yoga session, as
to where your mind is, and if it has wandered away, gently bring it
back and focus again on the poses and the breathing. This is the
25
number one requirement of doing yoga, regardless of whether you are
just a beginner yogi or a yoga master.
In addition, if certain feelings or energies awaken within you, bring

your attention to them and observe them taking their course as you
move through your practice.
2. Never Over Strain When Practicing Yoga:
As the requirement above, this guideline also applies to both beginner

yoga practitioners as well as advanced yogis. When doing my yoga
teacher’s training course, what surprised me quite a bit, was how often
these seasoned yogis were getting injured. Yoga is a journey, it is be
enjoyed and the sights and sounds taken in, it is not a competition.
If you are just beginning your practice, you need to give yourself time
to gauge your capacity and limits. So start offering in the side of
caution, rather than being over zealous. Learn to listen to your body.
As you start to better understand your body and energy, you can start
to explore your limits further and increase the challenge you place
before yourself. Even as your yoga expertise develops, never forget
this important rule of not overdoing it.
3. Yoga & Breathing Go Hand In Hand:
Don’t forget to breathe! There are 2 aspects of breathing which every

beginner yogi should be cognizant of:
First, yoga poses and exercises, generally have some breathing

pattern associated with them. This breath component of the yoga
posture should not be ignored. The breathing plays a very important
role in yoga and in order to get the most out of your yoga practice,
employ the correct breathing along with the movement.
Second, pranayama, or the science of expanding and controlling prana

(chi/life-force) is a key aspect of yoga and should be an integral part
26
of your yoga practice. So, in addition to developing your physical yoga
practice, be sure to also develop your expertise in pranayama. As a
beginner, make sure you start off gently, as pranayama is a very
powerful science and make steady progress over time.
A final word about yoga breathing, your breath can be a good anchor
to help you retain your awareness when your mind is wondering. So it
can go a long way in helping you with meeting the requirement of
mindfulness, explained in guideline #1 above.
Other General Guidelines for Beginner Yoga Practitioners:
Having detailed the essential guidelines above, I will provide a bullet

list below of some other general guidelines for the beginner yoga
enthusiast to reference.
 Don’t eat a big meal at least 2-3 hours before your yoga
practice.
 Wear comfortable athletic or other loose clothing so that your

movements are not restricted.
 Try to do your yoga practice early in the morning if possible.
 Make sure your yoga space is well ventilated.
 If you have medical conditions, select your yoga exercises

accordingly.
 Drink plenty of water after practice to wash out toxins released

by the yoga sets.
 It is fine to use yoga props to help you, such as blocks, blankets,

cushions etc.
27
 It is fine to use music while practicing yoga, but not during silent
meditation.
 If you find a great yoga teacher, awesome, if you don’t, use your
inner guru to guide you.
 If is recommended to start and end your yoga practice with a

prayer to the Lord.
The most important requirement in order to benefit from yoga is to

practice. So jump in and start your journey, everyone is welcome.
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Chapter 6
10 Important Guidelines for Kundalini

Yoga Practice
10 Important Guidelines For Kundalini Yoga Practice
The following is a list of suggestions to help guide you on how to

practice Kundalini Yoga, Kundalini Yoga Kriyas (sets) and Yoga
sessions in general. To understand more about what Kundalini Yoga is
and how Kundalini Yoga works, please read the following article
Introduction to Kundalini Yoga.
1. Kundalini Yoga Attire:
1. Clothing should generally be loose and comfortable. Unlike

other schools of Yoga, in Kundalini Yoga it is advisable to
keep the shoulders and spine covered, so practicing
without any covering on the upper body is not
recommended. This has to do with the awakening, flow
and distribution of Kundalini Shakti up and down the back,
specially its movement via the 3 main psychic channels
(ida, pingala and shushumna) that lie in and along the
spinal cord.
2. Kundalini Yoga is generally practiced barefoot.
3. A blanket can be used to cover the body after doing a

Kundalini Yoga Kriyas, during the relaxation period. Most
Kriyas are followed by a period of relaxation that is usually
done in corpse pose (shav asana) and during this time the
body temperature tends to drop, so a blanket (or shawl)
can be used to stay warm and comfortable. You will fall
asleep at least once, no worries we have all done it :-).
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2. Kundalini Yoga Diet: This is a rather big topic, but here I will
just provide some important highlights.
1. Try not to eat at least 2-3 hours before doing your

Kundalini Yoga Kriyas and asanas. Given that Kundalini
Yoga uses many different bandhas (body locks),
pranayamas (breathing exercises), asanas and vigorous
movement, you could be quite uncomfortable if your
stomach is still full. Use a nutrient bar or other healthy
snack if you feel you need some energy prior to your yoga
set.
2. Although Yoga in general recommends a Sattvic diet (foods

that promote calmness and clarity), and not Rajasic foods
(energetic foods that promote activity) or Tamasic foods
(foods that promote heaviness and dull the mind), due to
the physical, energetic nature of Kundalini Yoga, including
some Rajasic foods in your diet is not a significant issue.
Still it is recommended that the bulk of your diet be
Sattvic. Sattvic foods are generally fresh and sweet such
as fruits, vegetables, nuts, honey etc. Rajasic foods are
generally spicy and stimulating, such as onions, garlic,
eggs, fish, tea etc. Tamasic foods are fatty foods, stale
food, meat, etc.
3. Kundalini Yoga Kriyas are designed to force the organs,

tissues, nerves and vessels to expel buried toxins out into
the elimination systems of the body. So after any Kriyas
or tough yoga set, one should drink plenty of water to help
cleanse the body of the toxins and waste that have been
released.
3. Kundalini Yoga Breathing:
1. Kundalini Yoga significantly relies on the Science of

Pranayama (breathing exercises) to work its magic. Each
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exercise and asana is accompanied by a specific
pranayama. Unless it is specifically specified all
pranayama should be done through the nose.
2. Although Jal Neti (washing the nostrils with saline water) is

recommended for cleaning the nasal passageways to help
maximize the benefits of the pranayamas, it is advisable as
a minimum to keep a box of tissues handy.
4. Kundalini Yoga Safety:
1. Some Kundalini Yoga Kriyas can be quite challenging and it

is recommended to always do warm-ups first before doing
these tough sets and asanas. There are several good easy
kriyas and sets, which work very well as warm-ups to the
tough kriyas. It is especially important to do spinal warm-
ups as charging the cerebrospinal fluid within the spinal
cord and brain assists in the flow of awakened Kundalini
Shakti.
2. This item can’t be emphasized enough. Don’t overdo it.

Try to walk the middle ground between fanaticism and
laziness. This goes for both, your overall practice and also
for each kriya and asana you do. In other words, each
exercise you do should not be too easy and not be too
hard, and your overall sadhana (spiritual practice) should
be equally balanced, between being ridiculously ambitious
or excessively easy. With regard to your sadhana try to
establish a steady, long-term daily practice, rather than
doing 10 hours a day for 2 weeks and then nothing after
that.
3. This is probably the most important guideline. Use

common sense with regard to injuries. Use modifications
that are provided for the difficult asanas and exercises and
back off if you feel you are risking injury. Also, feel free to
31
increase the relaxation time between exercises or reduce
the time suggested for doing a particular exercise to suit
your pace. As my yoga teacher Ravi Singh used to say,
Kundalini Yoga is all about you and you - it is not a
competition - so listen to your body and let your inner
voice guide and direct you.
4. The Kundalini Yoga teachings and methodology provided

here have been perfected over the centuries to not only,
optimize the benefits of the Kriyas, but, also to reduce any
dangers and risks associated with awakening Kundalini
Shakti. The general idea is not to activate the chakras by
excessively using the Beej Mantas (seed sounds)
associated with each chakra or other direct methods; the
idea, instead, is simply to prepare the system physically,
emotionally and mentally for greater and greater flow of
Kundalini Shakti. The approach is to trust the Universe to
awaken this energy in accordance with the level of
preparation. This approach helps avoid many of the
difficulties involved with the premature awakening of
Kundalini that one sometimes comes across in literature.
5. Kundalini Yoga Teachings:
1. It is suggested to initially learn Kundalini Yoga from a

teacher who can ensure that the knowledge is accurately
transferred. If possible you should at least try to attend a
few live yoga classes so that you can get a feel for the
kriyas, asanas, and pranayamas. But keep in mind that
the real Guru is within and is always available to guide you
if asked.
2. There is also some good literature and websites available,

which provide guidance and resources for practicing
Kundalini yoga. You can look for books written by Swami
Satyananda Saraswati and Ravi Singh or visit their
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websites for more information. Of course you can also go
to the Kundalini Yoga Section or the general Yoga Section
of this website for plenty of good stuff too: -D.
6. When to Practice Kundalini Yoga: In general Kundalini Yoga

should be practiced in the early morning hours. But if you can’t
do your sadhana at that time, it is fine to practice at other times
of the day as well. Some Kriyas, such as those that help you
sleep, etc. of course need to be practiced at the designated
times. Below are some reasons to motivate you to practice in
the early morning hours. You can also ready The Secret on How
to Become an Early Riser if this is something you want to
accomplish.
1. Early morning is called brahmamuhurta in Sanskrit. It

literally means "The Divine Time." This is the time of the
day when the spiritual energy on our lovely planet is at its
highest.
2. The air at this time is fresh and contains the greatest

amount of prana (cosmic life force).
3. The mind is also fresh and unburdened with the worries of

everyday life. This will help in the practice of
concentration and meditation.
4. This is the time of day when you are least likely to be

distracted by the hustle and bustle of everyday life.
5. The stomach is empty, which is necessary before

practicing many of the Yoga asanas and pranayamas.
7. Where to Practice Kundalini Yoga: It is important for the

place where you practice Kundalini Yoga to be neat, spacious
and clean, but more importantly it should be well ventilated.
You can also use a fan to keep the air fresh, but make sure it is
33
not pointed directly at you. Practicing outdoors is fine as well,
although in direct sunlight it may become too warm due to the
energetic pranayamas and exercises.
8. Tools for Kundalini Yoga Practice:
1. It is fine to use inspirational music when doing the

Kundalini Yoga kriyas and sets, but music in general
should not be used when doing the meditations, unless it is
specified otherwise.
2. You can use a firm cushion, yoga block or folded blanket to

sit on if it helps take the pressure off your knees, hips and
back. You may also use a zafu, smile cushion and zabuton
to practice the meditations or kriyas if you like. I have
ordered my zafus and zabutons from here and have been
very happy with them zafu.net.
3. It is recommended for obvious reasons to make sure you

are not practicing on a slippery surface. A yoga mat or
appropriate yoga rug should be used.
4. To help you stretch and hold certain asanas it is fine to use

a yoga blocks or yoga straps.
5. Yoga neck pillows or folded blankets are fine to use to

support your neck or lower back (by placing under your
knees) during relaxation periods while in shav asana and
similar asana.
9. Medical Conditions and Kundalini Yoga Practice:
1. Kundalini Yoga should never be practiced under the

influence of alcohol or drugs. You are about to awaken the
most potent force within yourself, trust me you wont need
34
to get a high of anything else once you start this journey.
2. If you are taking prescription medication, or are under

medical supervision you should check with your health
care provider before starting a Kundalini Yoga Program.
3. If you are pregnant you should check with your health care
provider before proceeding. There are also Kundalini Yoga
kriyas specifically designed for Pre-natal and Post-natal
periods.
10. Kundalini Yoga Attitude: Be committed and trust in the

Universal Forces to guide, nourish and deliver you. Kundalini Yoga
is a very powerful science and you will find it an invaluable asset
in helping you reach and surpass your maximum potential.
35
Chapter 7
Beginner’s Guide to Yoga Breathing

Exercises (Pranayama)
How to Practice Yoga Pranayama
The vast benefits of yoga pranayama, or yoga breathing exercises, are

now starting to be discovered by mainstream society. It is inevitable;
to those of us familiar with this profound science, that pranayama will
gain equal, if not greater, popularity than the physical yoga exercises
(Hatha Yoga Asanas) have done so far. This is because pranayama is
absolutely something everyone can practice, regardless of age or
physical prowess. If you can breathe, you can do pranayama.
The beauty with yoga breathing is that simple techniques can bestow
terrific benefits and that learning and practicing these techniques is
something well within reach of us all. Whether you are a beginner or
advanced yogi, pranayama is something you will find to be a powerful
tool to help you with your spiritual evolution. That being said, there
are certain guidelines and recommendations that you should follow
with regard to pranayama practice, and in this article I would like to
provide those to you.
If you are an advanced yogi, from the point of view of Hatha yoga
practice, and you have not done much pranayama, then you should
approach this science with the same respect as a beginner would. This
is because prana, or life-force, is the vast energy of atoms, and the
body’s capacity to handle such energy should be built up gently and
systematically over time. Rushing pranayama practice can create
imbalances in the systems and other problems that could easily have
been avoided if an intelligent approach had been embraced.
36
Beginner’s Guide to Yoga Pranayama Practice
1. Clothing:
Clothing should be loose, especially around the abdomen. This

will ensure that the natural movement of the diaphragm is not
impeded when doing the breathing exercises.
2. Diet:
You should not have eaten any heavy meal at least 2-3 hours
prior to practicing pranayama. The stomach should be empty.
It is fine to sip some water though during the practice to stay
hydrated, especially when doing heat generating vigorous
exercises. If your diet can consist of light, fresh food that will
help the cleansing process as well.
3. Time:
Dawn is a terrific time to practice yoga and meditation, but this

is more so for pranayama practice. This is because the early
morning air is fresh and at this time the air contains the most
amount of prana. Practicing at this time, will bestow benefits
faster. Of course, if this is not feasible, no worries, practice
when you can. Here is an article on How to Help You Become an
Early Riser.
4. Posture:
Always sit with your back as straight if possible. In addition,

keep the chin slightly tucked in so that the back of the neck is
aligned with the spine. This will help the flow of energy up and
down the spine and up into the brain region. In addition, this
will prevent you from getting dizzy during vigorous exercises.
37
5. Illness:
Whether you are a beginner or an advanced practitioner, do not

practice any advanced pranayamas while you are unwell. Do the
beginner versions of the breathing exercises or choose easy
pranayamas to do instead. It is also fine to stop entirely until
you have recovered fully.
6. Effort:
Again, regardless of if you are a beginner or advanced yogi you

should never strain when practicing yoga. This is especially true
when doing the breathing exercises. As indicated above,
pranayama, which means the expansion and control of prana,
deals with the nuclear energy of atoms and progress should be
made gently and systematically.
This is even more applicable for any pranayama that requires

you to hold your breath in or out for prolonged periods of time.
If at all you feel uncomfortable while practicing a pranayama,
stop, take a break and restart again when you feel ready.
7. Cautions:
Don’t practice any heat generating pranayamas while sitting

directly under the hot sun. This can aggravate the heat in the
system (pitta). Similarly, choose pranayamas according to
conditions and state of your health. In other words, don’t
practice Sheetali Pranayama if you are suffering from a cold or
chest congestion, etc. The following Overview of Ayurveda can
be a helpful guide to you on this topic as well.
8. Location:
Try to practice in a well-ventilated room with plenty of fresh air.
38
Summary
Yoga Pranayama is perhaps the best part of yoga. All the various
types of yoga have contributed to this profound science and the
following 2 e-books should give you plenty of techniques to
incorporate into your daily practice: Free Online Yoga Pranayamas E-
Book and Free Online Yoga Breathing Exercises Videos.
If you are just beginning your yoga practice, definitely incorporate
pranayama into it, if you are an adept yogi and have not indulged in
pranayama, then it’s overdue that you take advantage of this
warehouse of profound wisdom.
39
Chapter 8
How to Meditate
Learn to Meditate
Meditation Instructions with Illustrations
Learning how to meditate is the most important part of being a human

being. In fact, to uncover and embrace all that you are, meditation is
the key. Meditation reveals to you the Truth of your infinite, divine
nature, and there are absolutely no material equivalents to these
discoveries. Along the way to Self-Realization, many other priceless
benefits are also bestowed by meditation practice, and I have detailed
those in the following article to help motivate you even further: Top 10
Benefits of Meditation. So given how important meditation is, in this
article, I would like to teach you step by step how to learn and practice
this great art.
Preparation for Meditation:
One of the most important aspects of learning how to meditate and

reaping the rewards of this spiritual science is to develop a consistent,
daily practice. Without such a practice, you are unlikely to master this
subtle art. I have previously discussed some tips on how to
accomplish this in a few articles such as, Tips and Tools for Daily
Meditation Practice and How Much Time Should You Meditate for Daily,
and I would like to summarize all that wisdom for you here today. So
below are guidelines of what you need to set-up in order to maximize
your chances of learning and succeeding in meditation.
1. Meditation Time:
To really increase the chances of meditation becoming an integral part

of your life, set a particular time of day when you plan to meditate.
Preferably this should be early in the morning if possible (See: How to
40
Become an Early Riser), but if not, then some other time of day when
you can do your meditation consistently is also fine. For beginner’s,
the optimum configuration is 2 times per day, 20 minutes each
session, once in the morning, once in the evening. This configuration
has been proven time and again to be the best for those just learning
to meditate.
2. Meditation Space:
Not far behind Meditation Time, is Meditation Space, if you want to

learn meditation and establish a long-term, consistent practice.
Having a space put aside for meditation, will make it much easier to do
your daily meditation, and also help induce the right state of mind for
meditation. The space should be inspiring, clean and simple, so that
once you enter it, your mind reflects the outer order, thus making it
easier to concentrate and penetrate beyond the superficial levels of
consciousness.
3. Meditation Tools:
Don’t underestimate the importance of simple meditation tools to help

you learn and master this art. A good meditation cushion, or Zafu will
help you with your posture and relieve you of back pain. Proper
meditation attire will keep your blood circulating and prevent your legs
from falling asleep. A stopwatch will help you stay focused during
meditation, as it will relieve the need to constantly check the time.
Some incense, or a candle, will help calm the mind and inspire your
spiritual nature. So put these items in place, as they will not just
inspire, but also help prevent some of the common pitfalls that derail
an early meditation practice. The Tips & Tools article above, gives you
more information on this.
You can purchase such items at your favorite yoga and meditation
supplies store, or by visiting one of my partners if you like (Yoga
Accessories).
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Meditation Posture:
Once you have established your place and time. The next step is
actually getting down to meditating. Although you can meditate
sitting up straight on a chair or lying flat on your back, the traditional
postures of meditation are sitting cross-legged with certain mudras
(hand positions in place). These postures are the best for meditating
and if you are learning how to meditate, I strongly suggest trying one
of these sitting postures first.
Below I am going to show you three postures that are excellent for
meditation. One is a basic posture, the second is a typical Hindu
meditation posture, and the third is a typical Buddhist meditation
posture.
How to Meditate Illustrations:
Basic Meditation Posture
42
Hindu Meditation Mudra - Gyan Mudra
Hindu Meditation Posture
43
Buddhist Meditation Mudra - Cosmic Mudra
Buddhist Meditation Posture
44
How to Sit for Meditation:
For all the postures above, following is common.
1. Sit up nice and tall, keeping your spine straight.
2. Pull your chin back slightly, like a soldier at attention, to align the
back of the neck with the spine.
3. If possible sit in Burmese Style (or Full Lotus if you can). In

Burmese Style fold your left leg in, and then place your right leg in
front of it. The knees are touching the floor as shown above. This
forms a very strong base, and also with the legs not on top of each
other, prevents common leg issues, when meditating for longer
periods of time.
4. For the hand position, there are 3 variations I have given above.
Here are the details.
 Drona Mudra: In this position (First Illustration), simply place

your hands on your knees as shown.
 Gyan Mudra: This is typically used in the Hindu/Sikh traditions,

where your thumb tips and index finger are meeting and the
other three fingers are extended as shown. This closes a
particular subtle energy circuit in the body, and helps the mind
go inward for meditation.
 Cosmic Mudra: Place your right hand on your lap, and then
gently place the left over it and have the thumb tips gently
touching as I have demonstrated above. This is another
excellent mudra for inducing a meditative state of mind. It is
used in Buddhist meditation, especially Zen.
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How to Meditate:
Now that you have got yourself into your meditative space and taken
the right meditation posture, it is time to actually start meditating .
To do this, the final step is to choose what type of meditation you are
going to practice. I have given a wide range of meditations in the Free
Online Guided Meditation Techniques E-book and I have also broken
down meditations with regard to benefits, in the article Meditation
Techniques | the Ultimate Guide, but for those who are just learning to
meditate I would suggest starting with Breath Meditation first. This is
a simple technique with profound benefits. It is the meditation of Lord
Buddha.
I have given details of this meditation in the article Zen Meditation

Technique, but I will offer them here as well.
 Once you take your posture, you can either close your eyes, or
as it is in traditional Zen practice, keep them open with an
unfocused gaze on the floor in front of you. Also, once you take
your posture you should remain absolutely still, as if frozen in
time.
 Next bring your awareness to your breathing and begin to count

your breaths from 1 to 10, with each inhalation and exhalation
incrementing the count. Once you get to 10, come back to 1
and start over. So you would do 5 completes breaths to get
from 1 to 10.
 If your mind wonders during this time, simply see your thought,
let it go and return to your count.
 If you get lost in your thinking, then again, simply see the
thoughts that carried you away, let them go and return to 1, and
start over.
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Above are the basic instructions for breath meditation practice and it is
a great way for you to learn how to meditate. The simple act of
watching your breath in this way, will teach you great concentration,
expand your awareness and give you mastery over your mind and
body. As your meditation practice deepens, you can expand your
awareness to be mindful of not just your breath, but of any sensations
that arise in your body, any feeling or emotions that come up, and
finally develop the art of watching and comprehending your thoughts
from moment to moment. Perceiving your thinking mind and having
direct insight into the false nature of duality and thoughts is the
ultimate goal of meditation. For this advanced version of Insight
Meditation, see the article Silent Mind Meditation Technique.
How to Meditate Summary:
One of the most important goals of this website, is to help you master
the art of meditation. As I mentioned at the very beginning, this is
where the real treasures of life are found. Once you learn how to
meditate, you will learn about your true infinite nature and see the
perfection that is inherent in every moment of your life.
One final resource I would like to mention to help you learn to
meditate if you are just getting started is the free online meditation
class offered here on Mastery of Meditation and Yoga. Below is the
link to this class… enjoy!
Learn How to Meditate | Beginner’s Meditation Class
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Chapter 9
Breath of Fire Breathing Exercise
Breath of Fire Kundalini Yoga Pranayama

Yoga Breathing Exercise #1: The Breath of Fire
THIS CHAPTER HAS A VIDEO BELOW IS THE VIDEO LINK

Breath of Fire Video - Free Online Yoga Videos
What Is The Breath of Fire Kundalini Yoga Pranayama:
The first Yoga breathing exercise we will explore lies at the heart of
Kundalini Yoga practice, it is the legendary Breath of Fire Yoga
Pranayama.
As mentioned above this breathing exercise is absolutely essential to

the practice of Kundalini Yoga. The roots of this pranayama are
impossible to trace but I would like to thank my teacher Ravi Singh
under whose expert guidance I learned this technique.
Tools Required for Breath of Fire Kundalini Yoga Pranayama:
Just your nose: -D.
Benefits of Breath of Fire Kundalini Yoga Pranayama:
Primary:
 Quickly oxygenates your blood, thus helping the body detoxify

itself and remove waste more effectively.
 Builds lung capacity and helps purify the respiratory system.
48
 Generates heat and increases your level of energy by activating
the energy flows in your body.
 Synchronizes your entire system under one rhythm, thus

promoting greater internal harmony and health.
Secondary:
 Balances and strengthens the Nervous System.
 Magnifies the benefits of exercises done in conjunction with this

breath.
 When done forcefully, the pulsating of the diaphragm massages

the internal organs, thus improving the digestive system.
Cautions for Practicing Breath of Fire Kundalini Yoga

Pranayama:
 If you feel dizzy when practicing Breath of Fire, you should stop
and substitute normal breathing. If you suffer from vertigo, you
should use caution in practicing this breathing exercise.
 If you are menstruating you should not practice Breath of Fire,

use Long Deep Breathing instead.
 You should be careful practicing Breath of Fire if you have high

blood pressure, heart disease or suffer from stroke or epilepsy.
Also, if you have acid or heat related gastric issues such as
ulcers you should use caution.
How To Do Basic Breath of Fire Kundalini Yoga Pranayama:
 To practice this breathing exercise, sit up in a comfortable

position.
49
 Elongate your spine upwards, lengthen your neck and subtly
bring your chin back and in like a soldier at attention. This will
align the spine with the back of your head.
 Close your eyes.
 Rest your hands in any comfortable position.
 Relax your stomach muscles.
 Now begin to breathe rapidly through the nose with equal

emphasis on the inhalation and exhalation. It will be like very
fast sniffing. Keep the breath shallow, just at the tip of the
nose. Proceed at a comfortable pace and establish a steady
rhythm. Pay no special attention to the chest or diaphragm
other than staying relaxed. You will find the stomach will pulse
on its own to the rhythm of the breath, continue for 1 minute.
That’s it.
How To Do Intermediate Breath of Fire Kundalini Yoga

Pranayama:
 Perform the breathing at a faster pace.
 Increase the duration of the exercise to 3 minutes
How To Do Advanced Breath of Fire Kundalini Yoga Pranayama:
 Build up the pace and power with which you do the breathing.
 Build up the time for this pranayama to 11 minutes.
Secret of Breath of Fire Kundalini Yoga Pranayama:
So the trick question is, "How many breaths are you taking when
doing the breath of fire yoga pranayama"? This will be of some special
50
concern to those who believe in the idea that each of us is born with a
preset number of breaths and once we finish our quota - the fat lady
sings. So for those folks it would be rather alarming to practice this
exercise regularly, as they would be drastically reducing their life span
- but thankfully they need not worry. The beauty of this breathing
exercise, aside from its lengthy list of benefits, is that it registers to
the brain as only 1 breath. So put your worries aside and enjoy the
practice of this pranayama, which I have found to be one of the real
gems of Kundalini Yoga.
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Chapter 10
Best Yoga Asana for Meditation
Kundalini Yoga Asana for Meditation

Hatha Yoga Asana for Everyday Practice
Yoga Butterfly Asana (pose), just like Hatha Yoga Back Stretching
Pose, is recommended by kundalini yoga as an exercise that should be
an integral part of your daily yoga practice. As this pose is part of
both hatha yoga and kundalini yoga, it is part of both e-books, Free
Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini
Yoga Poses E-Book.
Butterfly Pose, or Pooran Titali Asana, is how I always start my yoga

practice. I remember doing this pose way back in high school during
tennis warm-ups. I liked it back then and I still like it now.
This asana not only works to raise the frequency of your sexual
energy, so that it can be used to enrich the higher centers, but it also
promotes flexibility in the all important groin region and hips. Us
marathon mediators understand well the importance of flexibility in
these regions, as this helps us to sit for long periods of time. In fact,
if there is one asana I was asked to recommend to help yogis sit in
meditation, it would be Pooran Titali Asana.
Below you will find some illustrations of this simple yoga asana. I
have shown two variations for the hand position and there are also two
variations of how this stretch can be done, which I discuss in the
practice section below.
52
Butterfly Yoga Asana for Meditation
Picture of Pooran Titali Asana 1
Picture of Yoga Butterfly Asana 2
53
Yoga Butterfly Asana for Meditation:
a. Step-by-Step Instructions for Butterfly Asana:
 Sit up straight and bring the soles of your feet together in front
of you.
 Wrap your fingers around your toes (illustration #1) and gently
pull your heels in towards your groin.
 Keeping your back straight, lean forward from the waist as far as
comfortable.
 You should feel a good stretch in your groin region.
 Use your elbows as levers to push down on your calves or inner

thighs.
 You may do this stretch with the Breath of Fire or with Long
Deep Breathing.
b. Duration for Butterfly Asana:
 1 - 5 minutes.
c. Benefits of Butterfly Asana:
 Excellent yoga asana to improve the flexibility in the groin and

hips region. Both important regions for helping to sit in
meditation.
 This asana transmutes sexual energy into higher frequencies,

allowing it to be used to nourish and heal the higher chakra
points. For more information on chakras you can read Kundalini
Seven Chakra System Overview.
54
d. Practice Tips for Butterfly Asana:
 A hand position variation you can use for this asana is shown in
illustration #2. Here I wrap my hands around my ankles
instead. This technique can sometimes provide a more intense
stretch. Also, notice in illustration #2, how I am using my
elbows to accentuate the stretch by pressing down on my inner
thighs.
 Another variation to how this asana can be practiced is by

bouncing your knees gently (like a butterfly flapping it’s wings),
instead of holding the stretch steadily. In this variation, make
sure you don’t force the legs too much. To assist in this
variation you can also hold your knees and press down gently on
the downward stroke. This technique helps open up the hips
more.
 As the end of this asana, you can inhale deeply, hold your breath
and apply root lock (or mula bandha) to help redirect the energy
back into the spinal cord. Root lock is described in the following
article: Raja Yoga Set for Awakening Kundalini Shakti.
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Chapter 11
Best Hatha Yoga Pose for Spontaneous

Healing
Hatha Yoga Pose for Health & Healing

Kundalini Yoga Posture for Self-Healing
If you decide that you are going to do just one hatha yoga pose a day,
I would tell you to choose this one. It is called Paschimothan Asana,
or simply The Forward Bend. This terrific posture also goes by some
other names, such as Seated Head to Toe Pose and Back Stretching
Pose.
This pose is also a key component of kundalini yoga and according to

kundalini Yoga; it is a fundamental stretch that you should perform
every single day. As this pose is part of both hatha yoga and kundalini
yoga, it is part of both e-books, Free Online Hatha Yoga Poses
Galleries and the Free Illustrated Kundalini Yoga Poses E-Book.
In hatha yoga, this yoga asana can be categorized as both, a forward

bending posture or a seated posture.
The reason why this pose is so highly recommended is because when

it comes to healing and longevity, no other posture is as effective.
Spontaneous healing, miraculous healing, conscious healing has all
been attributed to doing Paschimothan Asana. And, as if that was not
enough, this pose also has other important health benefits, which are
detailed below the illustration.
Thanks to my wife Trupti for the following fine illustration of Back

Stretching Pose. Yes, I managed to tear her away briefly from the
children to help with the blog again. You will find her singing
contribution in the article, The Greatest Vedic Devotional Mantra, and
below I got her to put her artistic skills to good use as well… in
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exchange, of course, for doing innumerable house hold chores and
changing dirty diapers, so I hope you all appreciate the effort here: -D.
Back Stretching Pose for Health & Healing
Picture of Hatha Yoga Back Stretching Pose
Hatha Yoga Back Stretching Pose Practice Details:
a. Step-by-Step Instructions for Hatha Yoga Back Stretching

Pose:
 Sit with both legs extended straight in front of you.
 Make sure the legs are parallel and feet pointing straight up.
 Reach forward with your hands and hold onto your legs as low as
possible without bending the knees.
 If you can hold your toes that’s great, if not, arch them back
towards you while holding your shins, knees or thighs. This will
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ensure you are stretching the calves and nerves.
 As you reach towards your feet, ensure you are bending from
the waist and try to keep the back as straight as possible. Try to
bring the forehead to the knees if possible.
b. Duration for Hatha Yoga Back Stretching Pose:
 1 minute - 5 minutes.
c. Benefits of Hatha Yoga Back Stretching Pose:
 Excellent yoga pose to promote natural and spontaneous

healing.
 Bestows health and longevity.
 Expands your entire nervous system, especially stretching the

sciatic nerve, whose length, according to kundalini yoga, is
directly related to the length of your life.
 The asana also promotes flexibility and strength in the

hamstrings and calves.
 The pose stretches the entire back, with emphasis on the lumbar
spine.
 Excellent posture to tone and rejuvenate the entire digestive

system and all the important digestive organs. The liver, spleen,
pancreas, kidneys, intestines, stomach all benefit from this pose.
 Helps fight obesity.
 Helps dissolve blockages that run along the shushumna (primary

psychic channel for the flow of prana and kundalini. For more on
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this topic, see Kundalini Seven Chakra System Overview).
d. Practice Tips for Hatha Yoga Back Stretching Pose:
 Do not strain excessively when doing this stretch. When doing

the pose, start off stretching gently and as your body gets
warmed up, extend the stretch further.
 Try not to hunch over as much, instead try to concentrate of

bending forward from the hips.
 As a variation to holding your toes, you can instead hold your big
toes only and pull back on them.
 It is MUCH more important to keep your legs straight, than it is

to reach your toes.
 Try to keep the back as straight as possible.
 As an additional chakra breathing meditation for this pose, as

you inhale feel or visualize energy being drawn in from the soles
of your feet, up along the back of your legs to the base of your
spine, and then as you exhale, visualize the energy passing up
the center of the spine and then out through the crown of your
head. Continue to do long deep breathing is this manner as you
hold the pose.
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Chapter 12
Spinal Warm-up Yoga Exercises
Free Online Book of Kundalini Yoga Poses and Kriyas - Spinal

Warm-up Yoga Exercise
Kundalini Yoga Kriyas: Hatha Yoga Poses: Yoga Meditation
The first Kundalini Yoga Kriya we will explore is a very handy set called
the Spinal Warm-up Kundalini Yoga Exercises.
Kundalini Yoga Kriya #1 - Spinal Warm-up Kundalini Yoga

Exercises
Video of Spinal Warm-up Series from the Free Online Yoga

Video series.
Purpose of Spinal Warm-up Kundalini Yoga Exercises:
This kundalini yoga kriya is a very good set for doing as a warm-up
before doing more advanced kriyas or doing independently if one is
starting to put together their yoga practice. It very effectively warms
up the most important part of the physiology, which are the entire
back and especially the spinal cord region. Through the spinal cord
runs the main subtle energy channel (shushumna nadi), which is
considered the most important conduit for the movement of kundalini
energy throughout the body. Also, along the spine lie the primary
energy centers (chakras) and as kundalini energy moves up and down
the spine it activates and balances the chakras and the associated
organs and glands of that region.
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Description of Spinal Warm-up Kundalini Yoga Exercises:
1. Yoga Stomach Grind:
a. Guided Instructions for Yoga Stomach Grind:
 Sit up with your legs crossed.
 Hold onto your on your knees.
 Grind your stomach in a big circle counter clockwise for half the
time of the exercise. Visualize drawing a big circle with your
naval.
 Switch after half the time and grind your stomach clockwise.
b. Duration for Yoga Stomach Grind: 1-3 minutes
c. Benefits of Yoga Stomach Grind:
 Excellent yoga exercise for your digestive system as it gives all

your important digestive organs a massage, forcing out toxins
and waste into the elimination systems of the body.
 Works on the ileocecal valve insuring the proper direction for the
flow of nutrients and waste.
 Warms up and loosens the lumbar area of the back.
d. Practice Tips for Yoga Stomach Grind:
Make sure you are not leaning forward and back from the waist, this is
the most common mistake people make. You have to arch your lower
back as you move forward and arch back as you move in that
direction.
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2. Spine Flex Yoga Exercise: (also called Yoga Camel Ride)
a. Guided Instructions for Spine Flex Yoga Exercise:
 Sit up on your heels and rest your hands on your knees (rock
pose).
 Inhale and arch your back forward pushing your sternum out.
Exhale and bring your sternum in, arching your back out.
 Continue at a comfortable pace and rhythm.
b. Duration for Spine Flex Yoga Exercise: 1-3 minutes
c. Benefits of Spine Flex Yoga Exercise:
 Stretches the middle back and spine.
 Opens up the solar plexus promoting better flow of energy

between the lower and higher centers of the body.
 Improved emotional balance.
d. Practice Tips for Spine Flex Yoga Exercise:
If you have hard time sitting on your heels you can place a small
cushion under your feet/ankles for added comfort.
3. Cat-Cow Yoga Exercise:
a. Guided Instructions for Cat-Cow Yoga Exercise:
 Come onto your hands and knees, placing your hands shoulder
width apart and knees hip distance apart.
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 Inhale as you arch your back by pushing your stomach down and
bringing your head up. Open your eyes and look upward. This is
cow pose.
 Now, while exhaling, arch your back up by pushing your stomach

up and bringing your head down (like a cat).
 Continue at a comfortable pace and rhythm going between the 2

poses.
b. Duration for Cat-Cow Yoga Exercise: 1-3 minutes.
c. Benefits of Cat-Cow Yoga Exercise:
 Works on stretching your entire spine and strengthens all the

nerve junctions that lie along the spinal cord.
 Give your entire system a glandular tune-up.
 Improves your eyesight and works on the optical nerve.
d. Practice Tips for Cat-Cow Yoga Exercise:
Make sure, you are not rocking back and forth, just your spine (and
head) are moving.
4. Yoga Twist:
a. Guided Instructions for Yoga Twist:
 Hold your shoulders with your fingers in front and thumb in

back.
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 Your elbows should be parallel to the ground and at shoulder
level.
 Inhale as you twist to the left; exhale as you twist to the right.
Your head moves with your torso.
b. Duration for Yoga Twist: 1-3 minutes.
c. Benefits of Yoga Twist:
 Promotes flexibility in the entire back.
 Massages the inner organs.
d. Practice Tips for Yoga twist:
The motion should be continuous and keep the pace at a level you are
comfortable with. Slow down if you start to feel dizzy.
5. Yoga Neck Rolls:
a. Guided Instructions for Yoga Neck Rolls:
 Open your mouth as if in a half yawn.
 Roll your neck in a big circle going in one direction for half the
time and then switch directions for the rest of the time.
b. Duration for Yoga Neck Rolls: 1-3 minutes.
c. Benefits of Yoga Neck Rolls:
 Releases tension in the neck and shoulders.
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 Promotes better blood flow to the brain and higher centers.
d. Practice Tips for Yoga Neck Rolls:
Spend additional time working on areas, which feel particularly tight or

knotted.
That concludes the Spinal Warm-up Kundalini Yoga Exercises.
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Chapter 13
Sound Awareness Meditation Technique
Free Online Guided Meditation Book for Daily Practice
Background of Sound Awareness Meditation Technique:
This simple, yet profound meditation technique does not belong to any
particular religion or sect. Its origins, generally, lie in the Eastern
Philosophies and due to its effectiveness various schools of meditation
have adopted it.
Tools required for Sound Awareness Meditation Technique:
 An alarm clock, stopwatch or other time device.
Benefits of Sound Awareness Meditation Technique:
Primary Benefits:
 Builds choiceless awareness of the present moment.
 Builds ability of detached observation - ability to let go.
 Silences the mind of thoughts.
 Provides insight into the workings of your mind.
Secondary Benefits:
 Develops the auditory system.
 Promotes health and wellbeing.
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Cautions for Practicing Sound Awareness Meditation Technique:
Your auditory system will improve significantly by practicing this

meditation technique, so please protect your ears when exposing
yourself to very loud places as you will be more susceptible to sound
induced hearing damage or tinnitus (ringing in the ears). If you feel
the place is way too loud (like a dance club, rock concert, etc.) just
use a common pair of ear plugs, they work fine.
Guided Sound Awareness Meditation Technique: Follow the step-

by-step guided meditation below to practice this technique.
 Sit in a comfortable cross-legged position. You may also lie on

your back, sit on a chair or lean against a wall for this
meditation.
 Set your alarm or other time device for 20 minutes.
 If sitting, elongate your spine upwards, lengthen your neck and

subtly bring your chin back and in like a soldier at attention.
This will align the spine with the back of your head.
 Rest your hands in any comfortable position.
 Close your mouth, swallow your saliva creating a slight vacuum

and place your tongue against the roof of your mouth. After this
point there should be absolutely no more movement of the
body. No fidgeting, scratching, shifting - nothing - be like you
are frozen in time.
 Take 5 deep, slow breaths though the nose. This will oxygenate
your blood and relax you.
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 Now bring you attention to your breath without trying to
manipulate it further in any way, just become aware of its flow.
Spend a few minutes just observing it intimately till it starts to
become regular and relaxed.
 At this point turn your attention to the ambient sounds in the

environment. Slowly expand your awareness to the most distant
sounds you can hear and start to pay close attention to them.
Just listen to the actual sounds that are taking place without
getting thinking involved as best you can. If the sound is
constant, just attend to it, if it rises and then dissolves, notice
that. The quality of your attention should be that of a
detached witness - you are just standing apart and
listening to the music of life. If you find yourself lost in a
mental story line, notice those thoughts and then gently return
your attention to the sounds you were attending to. Spend some
time, up to five minutes or so listening to the far away sounds
and then slowly bring you attention to sounds closer and closer
to you. Continue this till you are listening to the sound of your
breath or other sound in very close proximity to you. That is all
there is to this simple, yet very effective meditation.
Hints and Tips for Sound Awareness Meditation Technique:
 You can practice this meditation technique anywhere, so take

advantage and experiment with it in various areas of your life.
 Try this meditation technique when it is raining, using the sound

of the rain as the object of your careful attention. It helped
reveal to me the secret below.
Secret of Sound Awareness Meditation Technique:
This meditation technique is certainly designed to bring you into the

present and develop your power of detached observation, but the
illusion that this meditation works to dissolve is the illusion that there
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is an inside and an outside. Listen very, very carefully and you will
realize that all sounds are only taking place inside you. That
everything is only taking place inside you. You are everything.
Observer is the Observed. Tat Vam Asi - Thou Art That.
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Chapter 14
Week 2 Syllabus:
Objectives:
Knowledge:
 Expand your knowledge about the art of meditation.

 Learn the principles of living.
Techniques:
 Learn a more gentle yoga pose for meditation.

 Learn Kapalbhati Pranayama
 Learn So Hum Mantra Meditation.
Articles for Study:
 5 Key Principles of Living an Enlightened Life

 The Top 5 Mistakes in Establishing a Daily Meditation Practice
 Review the Articles from Week 1 so you have a sound
foundation.
Optional Reading and Techniques:
 3 Easy Kids Meditation Techniques
Daily Practice:
Pranayama: 1-5 mins
 Kapalbhati Pranayama
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Yoga: 10-15 mins
 Basic Yoga Poses: Poses 1-8 are the necessary ones for a gentle
yoga class although if you have a younger stronger class you can
do poses 9-12 as well. As a teacher though I think you should
practice the entire set daily for week 2.
Meditation: 20 mins
 So Hum Mantra Meditation Technique
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Chapter 15
5 Key Principles for Living an Enlightened

& Good Life
Purpose Driven, Meaningful, Happy & Good Life Series
I think it’s time to update the famous Yamas (Dos) & Niyamas (Don’ts)
spelled out by the great Yoga Sage Patanjali. These observances
are the ethical and moral requirements generally accepted by Yogic
teachings. Don’t get me wrong, I am a big fan of Patanjali and the
Yoga Sutras, but frankly, I was never very impressed with the Yama
Niyamas that he laid out in the Sutras. Furthermore, recently I am
seeing many attempts to broaden and reinterpret the meanings of
these observances to make them "fit" better and be more
comprehensive, and I think these arguments are getting a bit out of
hand. For example, "celibacy" is being translated as healthy sex with
your partner if you are married and between the ages of 25 and 50
with no adultery. I mean come on, let’s just be brave and come up
with a new model. It could very well be that in Patanjali’s time these
Dos and Don’ts made sense, or it could be that they were meant for a
different purpose than what is currently thought (I suspect Ashram
rules to assist in the study of Yoga), but, in any case I think it’s time
to put forth a new set of principles for enlightened living and that is
the focus of this article.
The 5 Universal Principles below for living an enlightened and good

life is the result of decades of spiritual exploration, experimentation
and self-study. These are the principles that I live by. They are my
mantras, my vows and I have found them to be extremely helpful in
navigating the waters of spiritual living and help forge a sweet life.
First, I will just briefly list the original Yamas & Niyamas of Sage
Patanjali, which can also be found in the article Introduction to the
Universal Principles of Yoga, and then I will go into my 5 principles for
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living an enlightened and good life.
Original Yamas Nyamas from the Yoga Sutras of Patanjali:
 Yamas: Yamas are self-restraints. They are non-violence,

truth, control of sexual desires, stealing and covetousness
(non-greed).
 Niyamas: Niyamas are self-observances. There are 5

niyamas. These are contentment, self-study, austerity, purity
and devotion to the Lord.
New & Improved 5 Key Principles for Living an Enlightened and

Good Life:
1. Relax:
This principle is not to be brushed over. It is the key to developing the

right approach towards life and all the twists and turns that inevitably
come your way. If you can stay relaxed you will have a chance to
break the reactive pattern of automatic response to conditions, thus,
meeting more of the moment with more of your being. It all begins
with having this ease of being. To relax means not to be easily
swayed by the pull of dualities. Neither, buying excessively into the
promises of gain nor fearing excessively the consequences of loss.
Here are some articles that explore the concept of relaxation in more
detail: Embrace Reality and Let the Universe Fulfill Your Desires,
Shunryu Suzuki Speaks on Enlightenment & Zazen Practice and Today
I Finally Passed the Test & Officially Became a Man.
2. Witness:
This is a big task I know. No human being ever has or probably ever
will be able to bear witness constantly to all that is taking place within
their mind and body. That being said, the more you can do it the
more awareness will illuminate the inner walls of your mind, thinking
73
and emotions. At the end witnessing is really all that is needed for
enlightenment, so devote yourself to this practice of mindfulness. As
Osho and Gurdjieff describe it, look with double arrowed awareness.
One arrow observing, that which is being done, thought and felt, while
one arrow observing the doer, thinker and feeler. This is the secret to
self-knowledge and being a light onto yourself.
In addition, witnessing is the basis of all insight meditation and you

will find more details, hints and tips on this practice in the following
articles: Brain Development & Enlightenment - Insight Meditation -
Part 3, Silent Mind Meditation Program - The Silent Mind Meditation
Chapter 12 and The True Meaning of Laziness.
3. Affection:
Forgive, be kind, be thoughtful, be nice, be good, be sensitive, be

loving, be compassionate. All in all, it’s the practice of Loving-
Kindness Meditation. Let me tell you the hard part here. It is easy to
do all of the above when things are going your way, but can you do all
of the above when things are not? As they say a well-fed dog is
friendly, but the real nature will be revealed when he is hungry. So it
is with us. We can put up our best when all is good, but can you do
the same when you don’t get what you want? When someone insults
you? When your ego takes a hit? Will you be able to side with
affection under duress or will the subconscious, hidden, egotistical
nature take control? That is the real test of adhering to this principle
of affection; be warned it is not easy, but if you wish to ascend this
practice must be mastered.
4. Honesty:
Absolute honesty I should say. In word, deed and behavior. You will
have fun with this one. Just give it a try and you will be amazed by
how much you learn about yourself. How hard the mind works to
manipulate perception and procure security, without any consideration
to what is true. I have gone into this concept in more detail in the
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following article so head on over to read the nitty gritty: Silent Mind
Meditation Program: Honesty - Chapter 6.
One additional helpful tip. In the article, 10 Things to do Everyday for

A Happy, Meaningful & Good Life, which I hope you are all following
religiously :-), item #7 speaks of doing your daily accounting at the
end of the day. This is a great time to reflect on all the times during
the day you were dishonest, insincere, hypocritical and pretentious.
Please don’t start judging yourself, simply maintain a healthy sense of
humor and learn about the antics of your ego and mind.
5. Courage:
By courage here, I also mean self-confidence and self-belief. Courage

is important on 2 fronts. First, the path to enlightenment is ultimately
walked alone. Without courage you will not get very far, as at the first
sign of danger you will balk. Second, to live a good life means to live
according to your passion and if you lack courage you are going to
play it safe always and never take the necessary chances to follow
your heart.
This is another topic on which you can find lots more information here
on Mastery of Meditation. I would suggest the following 4 articles to
help explore this concept more: Silent Mind Meditation Program:
Confidence - Chapter 5, Inspiring Osho Quote on How to Live
Courageously, New Kundalini Yoga Classes & the Courage to Live
Dangerously and How to Escape Your Suffering - The Blind Man vs.
The Cripple.
Conclusion:
So these are my 5 golden rules for living an enlightened and good life.
I try to review them every morning and have them posted in handy
places as reminders as well. If you have a set of observances you
follow or other techniques, which have helped you in your life, please
share them with us, so others can benefit.
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Chapter 16
Top 5 Mistakes in Establishing a Daily

Meditation Practice
Art of Meditation: Personal Development & Spiritual Growth
I have been practicing meditation now for over 23 years — damn I

must be getting old :-). In these 2 decades plus I have explored much
of the spiritual landscape and discovered many of the profound
treasures hidden there. Also, during this time I have made my share
of mistakes and seen others make theirs. In this article I want to help
you to avoid repeating some of these mistakes, especially those that
are related to establishing a deep and strong Daily Personal Meditation
Practice. Here are the top 5 mistakes people make when trying to
setup their home meditation practice…
1. Procrastinate Starting Your Daily Meditation Practice:
As Lord Buddha said, "There are only 2 mistakes you can make in life.
First mistake is not to take the first step and the second is that having
taken the first step to not go all the way." I am amazed how few take
the first step. Many people who talk and read about religion,
spirituality, yoga, meditation, etc. never actually start a personal
meditation program. They even come to me and discuss these
matters in great detail, but never get down to doing it. Meditation in
this regard is just like exercise, you can read every book on fitness,
but until you break a sweat you will have zero benefits. You have to
get started, you have to do it, and there is no other way. No one can
do your meditation for you. The biggest mistake is to procrastinate
starting your practice. There are endless excuses to delay, there is
just one solution: START NOW.
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2. Don’t Prepare Your Meditation Environment:
Once you have decided to start your daily meditation practice the first
thing you should do is create the necessary environment to make
doing your daily practice easier. What does this mean? It means, at
the minimum, the following…
 Create a space in your home where you will practice your

meditation. The space should be quiet and exclusively used for
only meditation and spiritual matters if possible.
 Get a meditation cushion and/or mat to help you sit. If you

need to start with using a chair that is fine too.
 Place some items that inspire you in this location (picture, idol,
saying, symbol, etc.)
 Get a stopwatch or setup another convenient time device.
 Put aside some clothes or get some that will help you sit
comfortably.
 Make a silent, firm commitment to do your meditation practice

regularly.
It is very important to do this. This is because it is very possible that

at the time you decide to start you daily meditation program you are
in a highly inspired state, which might not be sustainable over time.
Having the meditation environment set-up will make it easier to
maintain your consistency even during these "uninspired" periods.
Having everything in place, believe me, dramatically increases the
chance that you just plop down on your cushion and do your daily
meditation.
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3. Don’t Set a Definite Time for Your Daily Meditation:
This is similar to mistake #2 in that setting a definite time for your

daily meditation is a significant psychological factor in getting you to
be consistent with your practice. Just trying to find random times in
the day to do your meditation will generally work once in a while and
usually only for a short period of time. You must set a time and if
possible set this time to early in the morning, before all the
distractions of life begin.
4. Think Meditation is Too Hard & Give-up:
Forget about all you have read with regard to how meditation is
supposed to work and instead just do your best. Given that just
sitting still and focusing on your breath can be hard, it is fully
understandable that one is going to have trouble watching the swift
and subtle mind. We all fail and fail repeatedly and there is no shame
in that. The only mistake is to not get back up the next day and try
again. So don’t give up, just keep going and your mental muscles will
develop. They have no choice. If you exercise them they develop. So
don’t judge yourself harshly and keep the golden rule of Meditation all
the time in the back of your mind, it is — Keep Going!
5. Look for Immediate Results:
In our age of instant gratification, trying to get the fastest results

possible with minimum effort seems to be the mantra. Diet pills,
cosmetic surgery, mega millions lottery, medications for everything
under the sun, recreational drugs, constant electronic stimulation, etc,
etc. have made trying to get "the kick" the prime objective. Well
sorry; meditation is like getting wet while walking in a misty fog. You
don’t even realize you are getting wet, but if you stay out there long
enough you will be completely soaked. Meditation is the blossoming of
goodness. It will happen on its own, in its own sweet time. Don’t
worry about the results just put your best foot forward and keep
marching ahead. Soon you will find yourself standing on Heaven’s
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Doorsteps.
Conclusion:
So today, setup your environment, decide on a time, and don’t

worry about success or failure; JUST BEGIN YOUR DAILY
MEDITATION PRACTICE. There is nothing in life more important
than this.
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Chapter 17
3 Easy Kids Meditation Techniques with

Videos
Kids Meditations
Easy Meditation Videos
The popular article How to Raise Enlightened Children kicked off our
kids’ yoga and meditation section, developing which is a key goal of
Mastery of Meditation & Yoga. Towards that end I want to provide you
some easy meditation techniques for kids and also some sample
videos, which I hope will inspire and encourage your children to dive in
and reap the enormous benefits of meditation practice.
I will extensively cover guidelines for kids yoga and meditation in
another article, once I start to provide kids yoga poses and exercises,
but in general I have found the following 3 rules to work best when
introducing your children to these wonderful spiritual practices. Keep
it fun, keep it simple and keep it open. The more they enjoy the
practice the more they will embrace it.
Easy Meditation Techniques Good for Adults Too:
The following 3 meditation techniques are not just good for kids,
believe me they are good for adults as well: -D. Don’t be mislead by
the fact that they are "easy", they are still top-notch techniques
capable of rewarding you with all the benefits that meditation
bestows. The chief difference between a kid practicing these
techniques and an adult is generally the duration of the practice. A
child may just do 15 seconds to a few minutes, while an adult may
practice these techniques for up to an hour or more.
Benefits of Meditation for Kids:
 Helps kids build concentration and mental focus.
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 Helps develop creativity and power of imagination.
 Helps children develop inner silence and calmness.
 Effective for developing Brain Health and Mental Sharpness.
 Builds self-confidence and self-awareness.
 Excellent for overall health and wellness.
 Helps develop emotional balance and removes negative

emotions.
 Helps reduce stress.
3 Easy Kids Meditation Techniques:
I have found my son Shivum (nearly six now) is naturally drawn to the
following 3 types of simple meditation and I feel these 3 techniques
are a good way to get kids introduced to meditation practice. Below
are the details of these 3 easy meditation techniques as well as video
samples of Shivum demonstrating each one for you and your children.
The biggest reason for having Shivum do these meditation videos is
because I have noticed time and again, that one of the best ways to
inspire kids to try something is to show them other children who are
doing it. Children can start with as little as 15 seconds of meditation
and build up from there to 5 minutes or more.
Best Way to Inspire & Teach Children to Meditate:
The number one way, I feel to inspire children to practice yoga and
meditation is though example. If you have a strong practice, your
children will likely be keen on exploring what mommy and daddy are
doing started. I suggest the following 2 free online courses for those
who are new to the practice of yoga and meditation.
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 Learn How to Meditate | Beginner’s Meditation Class (100)
 Introduction to Kundalini Yoga & Meditation Class (101)
Easy Kids Meditation Technique #1: OM Mantra Chanting:
I have covered the "adult" version of this timeless meditation in the

article, AUM Mantra Meditation to Open the Third Eye Chakra, but this
meditation is definitely a favorite for children as well. I often hear
this chant reverberating in the house as both Shivum and now his little
3-year-old brother, Taran; often seem to add it to their play
spontaneously.
Keep the instructions easy for kids to understand. Simply ask them to
do the following…
 Sit up straight.
 Place your hands in Gyan Mudra (thumb tip and index finger
meeting with wrists resting on the knees) or have your hands
folded in prayer pose.
 Take a deep breath and chant the sound AUM out loud for as
long as you can. Then take a deep breath again and repeat the
chant.

Video of Kids Meditation Technique #1 - AUM Mantra Chant
Easy Kids Meditation Technique #2: Gayatri Mantra Chanting
In this technique, have the child pick out any prayer that he enjoys
and then have him sing it aloud. The mantra that Shivum is
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demonstrating in the video below is the most revered Vedic Mantra. It
is called the Gayatri Mantra and is often the vehicle of meditation
practice. I will put together a separate article with details about this
mantra in the near future.
Easy Kids Meditation Technique #3: Breath Awareness:
The formal practice of breath awareness meditation is the heart of Zen

Buddhism. It is called Zazen and I have detailed it in the following
article, Zen Buddhism Meditation Technique - Zazen. Modify it though
for children as follows…
 Sit up straight.
 Place your hands in Gyan Mudra (thumb tip and index finger
meeting with wrists resting on the knees).
 Close your eyes and try not to move at all.
 Just breathe normally and feel your breath as it goes in and our
of your nose. If you notice the child is too young and does not
pick up on these instructions, just have them sit still without
moving as best they can.
The video below demonstrates both the above techniques.

Video of Kids Meditation Technique #2 - Gayatri Mantra Chant
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Chapter 18
Kapalbhati Yoga Breathing Exercise for

Optimum Health & Healing
Kapalbhati Yoga Pranayama

Free Online Video of Kapalbhati Yoga Pranayama
What Is Kapalbhati Yoga Pranayama (Kapal Bhati Breathing

Exercise):
Of the many wonderful pranayamas that Yoga gives us, Kapalbhati

(aka Kapal Bhati) is one of my favorite breathing exercises. It is not
at all complicated to do and yet, when done even for a short time
consistently, the benefits are undeniable. If there was only one
pranayama that you elected to do, Kapalbhati might well be the one to
pick - it’s that good!
Kapalbhati of course dates back to the Yoga Sutras of Sage Patanjali,

but recently its popularity has been revived by the work of Ramdev
Swamiji. Kapalbhati is part of Ramdev Swamiji’s set of 6 pranayamas
and the practice of this set has spread like wildfire across India as well
as the rest of the world. Kapalbhati, in my view, is like the corner
stone of this set and many of the absolutely unbelievable benefits that
practitioners have been getting from practicing Ramdev Swamiji’s set,
I am sure, can be attributed to this powerful breathing exercise.
Below are the details of Kapalbhati Yoga Pranayama.
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Benefits of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing
Exercise):
Primary:
 Works on the Heart Center (Anahat Chakra) and associated

organs and systems of that region. Thus improving respiration,
lung capacity and blood circulation. Kapalbhati helps cure
associated diseases of this region (asthma, bronchitis etc).
 Works on the Naval Center (Manipura Chakra) and associated

organs and systems of that regions. Thus improving
digestion and elimination. Cures diseases and imbalances
associated with this region such as indigestion, gas, diabetes,
etc.
 Practiced over time, Kapalbhati Pranayama also helps reduce

abdominal fat, fight obesity, tone abdominal muscles and bestow
core abdominal strength and power.
 From an emotional stand point Kapalbhati Pranayama purges the

system of accumulated emotional debris such as anger, hurt,
jealousy, hatred etc., thus dissolving the blockages and
removing the imbalances such emotional history causes in the
energetic pathways. The cleansing of the energetic pathways
(nadis) increases the magnitude and flow of prana (life-force)
and Kundalini Shakti (energy) throughout all regions of the
body.
 From a mental stand point Kapalbhati Pranayama assists in

throwing out all negative thoughts from the psyche. thus,
helping to cleanse and illuminate the mind.
 From a body stand point Kapalbhati Pranayama should be used

to eject any illnesses, diseases, weaknesses from the body thus
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allowing it grow in health, vitality and vigor.
Secondary:
 Generates heat in the system to help dissolve toxins and waste

matter.
 Adds luster and beauty to your face.
Cautions for Kapalbhati Yoga Pranayama (Kapalbhati Breathing

Exercise):
If you feel dizzy or nauseous you should slow down the force and pace
of Kapalbhati pranayama or stop entirely and return to normal
breathing.
 If you have acid or heat related gastric issues such as ulcers you
should use caution with Kapalbhati Pranayama.
 Kapalbhati is not to be practiced by those suffering from high

blood pressure, heart disease, stroke or epilepsy.
How To Do Beginner’s Kapalbhati Yoga Pranayama

(Kapal Bhati Breathing Exercise):
To practice this breathing exercise sit up in a comfortable position,

cross-legged is best.

 Have your hands in Gyan Mudra. In Gyan Mudra have your

thumb tips and index finger meeting, with the wrists resting
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gently on the knees and the palms turned slightly upwards.
 Relax your stomach muscles.
 Now expel the air as forcefully as you are comfortable with

through the nose. This should cause the abdominal muscles to
contract sharply and should draw the abdomen inwards towards
the spine (like when you suck in your stomach). Then allow the
inhalation to occur completely passively without any additional
effort. To repeat, the exhalation is done using conscious sharp
force, while the inhalation is just a recoil action bringing the air
back into the lungs. All the breathing takes place through the
nose. Right after the passive inhalation, exhale again forcefully
and continue at a steady rhythm.
 Do a round of 10 repetitions.
 Work your way up to doing 5 rounds, while taking a break

between each round.
 Practice Note: Unlike doing Bhastrika Yoga Pranayama you use

force during both the inhalation and the exhalation, in Kapalbhati
force is only to be used during the exhalation.
How To Do Intermediate Kapalbhati Yoga Pranayama

(Kapalbhati Breathing Exercise):
Once you feel comfortable with the Beginner’s version of Kapalbhati

Yoga Pranayama, perform the breathing exercise with more force if
possible and also increase the number of repetition per round to 50.
You may also prefer to do a single round, but with many more
repetitions instead (up to 5 minutes worth)
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How To Do Advanced Kapalbhati Yoga Pranayama
Build up to doing this pranayama for 15 minutes straight or equivalent

number of rounds with more repetitions per rounds.
Secret of Kapalbhati Yoga Pranayama

The secret of the success of Kapalbhati Yoga Pranayama lies in where

your mind is when doing this terrific breathing exercise. If you need to
cure your body, then with every exhalation imagine that disease is
being purged from your system. If you need to regain emotional
balance, then again, with every exhalation visualize the negative
emotions or weaknesses being thrown out of your system. If negative
thoughts are the issue, let every exhalation expel them from your
heart and mind.
The power of the mind has been well documented, you are read about
some of it’s incredible capability in this article Mind Power to Manifest
Intentions & Desires Instantly, so use your mind to help you
accomplish that which you have intended and unleash the full potential
of Kapalbhati Yoga Pranayama.
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Chapter 19
Yoga Positions for Beginners | Basic Yoga

Poses
Beginner’s Yoga Poses

Basic Yoga Positions
It is time to expand the Free Online Yoga & Meditation Classes offered
here at Mastery of Meditation & Yoga, and the class I am planning to
add next is a Beginner’s Yoga Class (now online). The class will
consist of the best yoga pranayama techniques for beginners and it
will also incorporate the beginner’s yoga positions that I have detailed
below.
This yoga set, is built using basic yoga poses and exercises, but just
because the positions used are not advanced or complicated, does not
in any way lessen the value of this set. It is an excellent set to
incorporate into your daily yoga practice and has been carefully
designed to work on each and every aspect of your being.
This set will also make up Chapter 11 of our popular Free Online
Kundalini Yoga Sets E-book. The poses and positions that make up
this set can be found in the following two free online books: Free
Online Kundalini Yoga Exercises E-book & Free Hatha Yoga Poses E-
book.
Benefits of Yoga Positions for Beginner’s | Basic Yoga Poses Set

As I mentioned above, this set has been carefully designed to be
beginner friendly and also, designed to ensure that it works upon all
major aspects of your being in a balanced and harmonious way. The
detailed benefits of each exercises, along with cautions and practice
tips, can be found in the article devoted to each pose, below though
are the overall benefits that this set bestows when practiced
consistently.
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 Promotes overall flexibility and strength.
 Clears blockages and increases energy flow.
 Triggers the natural healing capacity of the body, promoting

health and well-being.
 Promotes peace and emotional balance.
 Purifies one’s energy and raises one’s level of vibration and

consciousness.
 Improves balance and coordination.
 Helps increase metabolism and assists in weight loss.
 Builds mental focus and concentration.
Yoga Positions for Beginner’s Practice Details:
The following two articles are important for beginner’s to read as they
provide guidelines on how to practice yoga:
Essential Beginners Guide to Yoga Practice

10 Important Guidelines for Kundalini Yoga Practice
Remember the golden rule is please do not overdo anything.

Especially if you are a beginner, please use the beginner’s version for
the exercises wherever provided and back off if you feel uncomfortable
or dizzy. Each exercise title is a link to the chapter with the details for
that exercise. For all the poses in this set illustrations have also been
provided.
You will also need to learn the Breath of Fire breathing exercise, which
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is taught in the following video: Breath of Fire Kundalini Yoga
Pranayama. This breathing exercise is a fundamental breathing
technique in Kundalini Yoga and is extensively used in conjunction with
the yoga poses.
Yoga Positions for Beginner’s | Basic Yoga Poses Set
Remember that each title is a link to the article with full details on
each pose. Also, in each of those respective articles, modifications for
beginners is given whenever required, so make sure you use those
modifications as you start out.
1. Kundalini Yoga Butterfly Pose:
 Duration: 2 - 3 mins
 Breath: Breath of Fire
Butterfly Pose
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2. Kundalini Yoga Cat-Cow Pose:
 Breath: Inhale in cow pose, exhale in cat pose
Yoga Cat Pose (Exhale)
Yoga Cow Pose (Inhale)
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3. Yoga Cobra Pose:
 This is a very basic yoga pose that is part of every school of

yoga practice. It can be done with the elbows bent and also
done with the elbow straight. Beginner’s should be careful with
their lower back and elbows, and should take frequent breaks if
they get tired holding the pose.
 Breath: Long deep breathing.
Cobra Pose w/ Straight Elbows
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Cobra Pose w/ Bent Elbows
4. Yoga Baby Pose:
 Another very basic yoga pose is the baby pose. It is pose #8 in

the article. It is a good pose to relax in whenever you need to
take break during your yoga session. In addition this pose will
counterbalance cobra pose for you.
 Duration: Open
 Breath: Normal.
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Baby Pose
5. Basic Yoga Pose for Balance:
 Be sure to use the modified versions if you find doing the full
version difficult. This is a good pose for the elderly to do as well.
 Duration: 1 - 2 mins / side.
 Breath: Long deep breathing.
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Basic Yoga Pose for Balance (Left Arm)
Basic Yoga Pose for Balance (Right Arm)
6. Forward Bending Yoga Asana:
 The important part of this position is to keep your legs straight.

It is not necessary to reach your toes, which will happen over
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time. Just reach forward as far as it is comfortable, while
keeping your legs straight. For beginner’s even reaching their
knees or shins is fine. Curl your toes back towards you though,
even if you do can’t reach them to accent the stretch in your
calves and hamstrings.
 Breath: Do long deep breathing. As you make progress you can

do this pose with breath of fire.
Forward Bending Yoga Pose
7. Yoga Rock-n-Roll:
 Good yoga exercise to help you transition between poses. It is

also good for lengthening the spine and redistributing the
cerebral-spinal fluid. It is exercise #6 in the Kids Yoga Article
that it is linked to.
 Duration: 15 seconds - 1 min.
 Breath: Normal.
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Yoga Rock-n-Roll
8. Alternating Leg Lifts for Abdominal Strength:
 Simply lie on your back, with your hands underneath your

buttocks palms facing down to support your lower back. Then
lift your left leg up to ninety degrees and lower it back down.
Next lift your right leg up to ninety degrees and then back
down. Continue on with these alternating leg lifts for the
duration of the exercise. It is exercise #1 of the Abs Workout
set which it is linked to.
 This set is an excellent set for beginners as well who want to

tone their abs and build their core strength.
 Duration: 1 - 3 mins.
 Breath: Inhale Up / Exhale Down.
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Yoga Single Leg Lifts (Left Leg)
Yoga Single Leg Lifts (Right Leg)
9. Kundalini Yoga Stretch Pose:
 This is a terrific yoga posture; remember the beginner’s version

is to do one leg at a time instead. Again you can take breaks
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during this pose when you tire. The full version is illustrated
below.
 Breath: Breath of Fire
Kundalini Yoga Stretch Pose
10. Yoga Rock-n-Roll:
 Again we will use yoga rock-n-roll to help us transition to a new

pose. See exercise #7 above for details.
 Duration: 15 seconds - 1 min
 Breath: Normal.
11. Kundalini Yoga Frog Pose:
 These can be a little tough for beginner’s to do, but I wanted to

include them in this set due to their enormous benefits. This
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exercise will really help you tone and strengthen your legs and
also it will give your heart a good workout. Do only a few at a
time in the beginning and be sure to take lots of breaks. Build
up slowly to 52 in a row over time.
 Duration: 11 - 52 repetitions
 Breath: Inhale Down / Exhale Up.
Yoga Frog Pose (Inhale)
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Yoga Frog Pose (Exhale)
12. Kundalini Yoga Archer Pose:
 We will end this set with Archer’s Pose. This pose is excellent for
opening up your hips, strengthening your legs and helping you
cope with stress. It is also good for the mind and developing
confidence.
 Duration: 1 - 3 mins / side
 Breath: Long Deep Powerful Breathing.
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Yoga Archer Pose
13. Corpse Pose:
 Once you are done with the Beginner’s Yoga Set, make sure you
relax on your back in corpse pose. For corpse pose just lie
comfortably on your back and have your hands out to the sides
or on your chest. Just let go during this time and let the
Universe take care of you. Have no worries, anxieties or goals,
and simply surrender to Infinity.
 Breath: Relaxed
End of Beginner’s Basic Yoga Poses Set.
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Chapter 20
So Hum Mantra Meditation Technique:

Free Guided Meditation Book for Daily
Practice
Background of So Hum Mantra Meditation Technique:
The simple, yet profound, So Hum Meditation technique is probably

one of the most popular Mantra Meditations. It emerges from the
Yoga school of Hindu Philosophy and belongs in the category of Japa
Meditations (Meditations that require the chanting of Mantras).
The So Hum (aka So Ham, Soham or Sohum) Mantra Meditation, done

sincerely, is very effective in bringing about a complete transformation
of individual consciousness. So Hum literally means "That I am " (So
= "That" or "Thou" or "Divinity"; Hum = "I am") and the mantra’s aim
is to bring about this union (yoga) between your individual
consciousness and Divine Consciousness. Another way to interpret
this is that the meditation brings about the realization that all that you
see is yourself — The Observer is the Observed.

So Hum Mantra Meditation Technique Video
Tools Required for So Hum Mantra Meditation Technique:
 An alarm clock, stop watch or other time device.
 Or you can use a traditional bead necklace (Mala) to count

repetitions if you prefer.
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Benefits of So Hum Mantra Meditation Technique:
Primary Benefits:
 Realization of your Divine Nature.
 Realization of the non-dual Nature of Reality.
 Stress Reduction, Relaxation, Peace and Tranquility.
 Spontaneous Joy and Happiness.
Secondary Benefits:
 Promotes Self-Healing.
 Builds mental focus and concentration.
So Hum Mantra Meditation Technique Cautions:
 None.
Guided So Hum Mantra Meditation Technique:
Follow the step-by-step guided meditation below to practice this

technique.
 Sit in a comfortable cross-legged position. You may also sit on a

chair or lie on your back to practice this meditation.
 Set your alarm or other time device for 10 to 20 minutes. If

using a Mala (rotary\prayer beads) do the appropriate count (for
a traditional 108 bead mala its about 1 full cycle through the
mala).
 If sitting, elongate your spine upwards, lengthen your neck and
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subtly bring your chin back and in, like a soldier at attention.
This will align the spine with the back of your head.
 Place your hands in Gyan Mudra (Gesture of Knowledge). Which

is thumb and index finger lightly meeting, wrists resting gently
on the knees and palms facing upward. The other 3 fingers are
extended.
 Try to remain as still as possible.
 Now inhale slowly while saying the sound "Soooooooo" mentally

and then slowly exhale while silently saying the sound
"Hummmmmm".
 After spending about half the time in meditation as described

above, start with every cycle to feel your awareness expanding
and merging with the Universe Consciousness. So as you
continue to chant silently the mantra in rhythm with your breath,
feel its real meaning acting upon you.
 Continue for the duration of the meditation.
 At the end of the meditation, try to remain with the all inclusive
awareness and sense that all is included in you.
So Hum Mantra Meditation Technique Tips:
 Another way to practice the So Hum Mantra Meditation is to

visualize life, light and Divine energy flowing into you when you
inhale and mentally say "Soooooo" and to feel your ego-centric
limited consciousness flow out and evaporate into the
atmosphere as you exhale and mentally say "Hummmmm". This
variation is also consistent with the meaning of the Mantra.
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 At you develop this practice increase the exhalation phase such
that it grows to about two times the inhalation phase.
Secret of So Hum Mantra Meditation Technique:
Where did this Mantra come from? That is the secret of this Mantra.
It is actually the sound of the breath during inhalation and exhalation.
Inhalation sounds like "Soooooo", while exhalation sounds like
"Hummmmm". So this is the music of life and by practicing this
meditation we can learn to dance in tune with it.
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Chapter 21
Week 3 Syllabus:
Objectives:
Knowledge:
 Benefits of Meditation.
 Mastering Daily Meditation Practice.
 Mastering Daily Living.
Techniques:
 Learn gentler yoga poses for meditation.

 Learn Kapalbhati Pranayama
 Learn Zen Meditation - Zazen.
Articles for Study:
 Top 10 Profound Benefits of Meditation

 Health Benefits of Meditation
 Top 5 Changes Meditation Demands from You
 11 Requirements for Becoming a Champion Meditator
 10 Things to Do Everyday for a Happy and Meaningful Life
Daily Practice:
Pranayama: 3-5 mins
 Anuloma Viloma Pranayama
Yoga: 10 mins
 Morning Wake-up Series
108
Meditation: 30 mins
 Guided Zen Meditation Technique
109
Chapter 22
Top 10 Profound Benefits of Meditation
Benefits of Meditation
Meditation is an art that has been around since the dawn of the age of
man. This is not a statement to be brushed over. After all, many
things about mankind have changed over time, but the profound art of
meditation is something we have clung to dearly. This is because
there is no substitute for meditation. Nothing else, single handedly,
bestows the many wonderful blessings that meditation brings… in fact
nothing else even comes close. In this article I will outline the top 10
benefits that meditation brings and hopefully it will inspire all to learn
and practice this timeless art.
1. Enlightenment:
This is the one ultimate purpose of meditation. To help you discover

the True Non-Dual Nature of Reality. To make you realize that your
True Self is Divine and One with God.
2. Peace & Tranquility:
The mind of one who meditates is like the easy, leisurely flow of the
Ganges River, as compared to the ordinary mind, which is like Niagara
Falls. In other words your mind is at peace, deeply silent and so you
are at peace.
3. Wisdom:
Meditation opens up the channels of communication between all levels

of your being. What this means is that you have access now to the
guidance that is coming directly from your Divine Self. This link gives
rise to the flow of intuition and wisdom.
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4. Joy & Happiness:
Meditation strips away the layers of false identity that mask your True
Self from shinning through. Once you eliminate these false egos and
stop catering to their nonsense you can reside in your True Nature.
This brings forth joy and happiness as it allows you to be at ease with
life, existence and yourself.
5. Love & Compassion:
As meditation reveals to you the interconnectedness of all humanity a

great sense of compassion and love will spontaneously emerge.
Knowing that deep within we are all divine in nature will change the
way you view the apparent differences you see in others. This will also
dramatically improve your relationships both intimate and casual.
6. Stress Reduction & Good Health:
This goes hand in hand. As meditation teaches you the art of living in
the present moment, anxiety and worry fade more and more into the
background. This state of relaxed awareness is most beneficial, to not
only helping the body heal itself, but also for preventing illness and
disease by eliminating the poison of stress.
7. Improved Brain Function:
All serious meditators know how much their brain function has been
enhanced by meditation. Now, empirical studies every day are
indicating this link. Meditation will undoubtedly increase your
awareness and will significantly increase your intelligence.
8. Discover Your Purpose & Gifts:
As you start to drop those aspects of you that are artificial and
pretentious you will get a chance to see the real you. The natural
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parts that are not put on will emerge. This will give you insight into
who you really are and what you really love in life. That is the secret
of mastering the art of living and discovering your true talents, gifts
and purpose. That which you love, you do for its own sake without the
need for reward or accolades. Once this is discovered, life can be lived
with passion, zeal and independence.
9. Yogic and Psychic Powers:
We currently use only about 10% of our brain capacity. The practice
of Yoga and Meditation awakens those regions of the Brain that
normally lie dormant. When these areas of the brain are activated the
powers they hold are unleashed. Such powers, used wisely, can be of
benefit to others and of help to you in making progress on the spiritual
path.
10. Magnificence:
Charisma, Confidence, Courage, Character and Balance are all brought

about by meditation. This leads to an individual who is immensely
charming and magnetic. Best word I could think of to describe the
collective affects of these personality improvements was Magnificent.
Meditation will let your magnificence shine through.
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Chapter 23
Research on the Many Health Benefits of

Meditation
Research on Meditation and Health
The scientific support for the health benefits of meditation is growing

on a daily basis, as more and more research is starting to validate
what the spiritual community has already known for centuries. Today
we will explore this topic further. As we know there are many different
meditation techniques and although, all these are helpful in some
degree from a health perspective, in this series, I will compile for you
those techniques that are the best for health and healing.
This series will be in 2 parts. In part 1, I will highlight the health

benefits of meditation as demonstrated by recent scientific research,
while in part 2 we will provide you with the healing meditations
themselves. Below are these benefits, knowing which I feel will be
very inspiring to you for beginning a personal meditation practice.
Scientific Research Indicating Health Benefits of Meditation:
1. Reduce Anxiety & Stress:
Research has shown that meditation activates the left pre-frontal

cortex, while diminishing activity in the right pre-frontal cortex of the
brain. This shift is in line with reduced stress and anxiety, as the left
frontal cortex is associated with calmness, peace, happiness and other
positive feelings. This shift in brain activity also indicates meditation
as a solution for depression.
For more details on using meditation and yoga to reduce stress,

anxiety and depression, read Best Treatments for Stress and Anxiety
Disorder.
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2. Reduce Blood Pressure:
Meditation has been shown to significantly reduce blood pressure,

while at the same time improving circulation and heart health. Blood
flow was shown to increase almost 200%, especially in the frontal
cortex. Meditation has also been shown to reduce cholesterol, but
most significant to heart health is the stress reducing power of
meditation, as undoubtedly stress is the number enemy of good heart
health.
3. Immune Health:
Research has shown, meditators to be significantly healthier than

those who don’t. 50% fewer doctor’s visits, 55% fewer tumors and
significantly reduced cases of infectious diseases as well.
4. Chronic Pain:
Meditation has been shown to be very effective in helping with pain

management. Research has shown a 50% reduction in perceived pain
when tackled using meditation.
5. Insomnia:
One of the areas where meditation has been extremely effective is in

helping those suffering from insomnia. When trained in meditation,
there was a 75% improvement in those suffering from this condition.
6. Intelligence, Awareness, Concentration and Performance:
Thickening of the brain as well as improved performance,

concentration and intelligence has been attributed to meditation
practice. These improvements were found to be valid with young
adults as well (Amazing Benefits of Meditation for Young People).
Another article previously published detailing how good meditation is
114
for the brain is Brain Benefits of Meditation.
7. Aging and Addictions:
Meditation has been shown time and again to slow down the aging
process, with those who meditate registering much younger effective
ages than their chronological age.
8. Treating Habits and Addictions:
Meditation has been shown as an effective treatment for addictions

and detrimental habits. There are also yoga and breathing techniques
which are valuable for this, and you can find those in the article Yoga
to Stop Smoking and Breaking Addictions.
Summary of Health Benefits of Meditation:
Of course, the benefits of meditations are much more far-reaching

than just good health, and you can read about all these benefits in the
article, Top 10 Profound Benefits of Meditation. The above list though
should certainly be more than enough to motivate you to start
practicing meditation as a tool to maintain good health and heal
yourself of diseases. In part 2 of this series I will detail those
meditation techniques, which are highly reputed for their healing
capabilities.
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Chapter 24
Top 5 Changes Meditation Demands From

You
Art of Meditation
There is no substitute for meditation - if someone was to offer me 1

billion dollars, yes with all those zeros, and said that all I would have
to do is give up meditation and the treasures of spiritual practice, not
even 1 cell in my body would think… yeah maybe. All 10 trillion cells
would be laughing at the offer. There is no material equivalent for the
rewards of meditation – none. The difference is so enormous that I
can’t even come up with a suitable example — and believe me I tried.
If life can be said to have any purpose, it is to discover the Truth and
at the heart of this mission lies meditation. But, as you move ahead
with your meditation practice and the rewards start to flow, you will
notice an interesting phenomenon taking place — You Are Being
Held to Live to a Higher Standard.
There is really not much choice in this matter. If you give yourself
seriously to mastering the Art of Meditation, you will no longer be able
to live the way you had been in the past. The practice demands its
own discipline, not one artificially imposed, but a discipline that
gracefully emerges as you move deeper into this profound science.
Here is what I have found to be the top 5 changes that tend to take
place in the lives of passionate aspirants who are being true
to their meditation practice. These same changes generally also apply
to those who practice other spiritual disciplines such as Yoga,
Ayurveda, Reiki, Qigong, etc.
1. More Simple & Wholesome Life:
As your progress matures you will notice that you are more and more
gravitating towards a simpler, more natural life. You find yourself
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buying less and less into commercialism and materialism. Its not that
you are becoming an ascetic and "renouncing the world", it’s just that
material possessions are loosing their grip on you. If you have them
you enjoy them, if you don’t have them no problem at all. In this way
your life starts to incorporate more of what is natural and moves in a
direction that is uncomplicated, but deep.
2. Waste Less Energy:
Meditation, Yoga and spiritual practices will make you realize that
everything is energy. Energy is the name of the game. You are
nothing but Energy and the Universe is nothing but energy. These
fields all interconnect and intermingle. At an Energetic level,
demarcations loose their definition and everything merges into each
other. In addition to this, you start to realize one more important fact
regarding meditation. It requires tremendous energy. The energy
required for real meditation is available to a human being, but is not
harnessed correctly. It is dissipated in contradiction and meaningless
activity. This will have to stop if your practice is to penetrate deep
into the mysteries and wonders of Reality. You will start to become
more integrated as a person. You will start to stop wasting precious
energy in endless gossip, immature pursuits and conflicting desires.
You will start to become a charged being, capable of summoning
intense energy of the highest vibration when required to penetrate the
veil of illusion.
3. Better Diet & Fitness:
Along the lines of number 2 above, you will start to shift to a healthier
lifestyle. You will realize the profound opportunity life and each
moment offer and simply would like to make the most of this blessing
of human life. Getting sick, being injured, lacking energy will not be
acceptable and you will do what is necessary to have a fit, vibrant
body. In addition, certain food groups will not suit you as they will
make you lethargic and insensitive, so you will likely start to move to a
lighter, more lean diet.
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4. Ending Dependencies and Addictions:
For those on the spiritual path, freedom is valued above all. Things
that make you dependent and bind you down will come under heavy
scrutiny and in time be set aside. This goes for all things that
make you dependent. Those far on the spiritual path realize their one
to one relationship with life and Divinity and eventually embrace
complete independence. This independence then allows for love to
flow, as now, without dependency, there is no shadow of fear.
5. Becoming a Rebel:
It is inevitable. You will become a bit (or in some cases much :-)) of a
rebel. Especially with regard to tradition and the so-called values of
society. Society creates the need for so much artificiality and
hypocrisy, which simply cannot be sustained under the heat of
meditative awareness. In addition, the values that society holds in
high esteem are seen for what they are — stupid — so that is the end
of that.
Summary:
So there you have the top 5 changes that will be required of you as
you move ahead with your spiritual growth. Some of these changes
will happen on their own, below the radar of consciousness,
while others will be conscious decisions you will have to make, as
required by the demands of the meditation and spiritual practice.
I would like to hear your thoughts on this interesting subject as I feel
that others will benefit from the map that we draw together. So if you
have noticed changes you have had to make in order to enhance
your meditation, yoga or other spiritual practice feel free to share
them with us. It could be as simple as, I had to watch less TV so I
could sleep on time, to as complex as, I had to quit my job that
became incompatible with my spiritual evolution.
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Chapter 25
11 Requirements for Becoming a

Champion Meditator
How to Master Meditation
During my teenage years I spent many summers at the Arsha Vaidya

Gurukulam, run by Swami Dayananda Saraswati. It is an ashram
devoted to the study of the Gita, Yoga, Ayurveda, etc., and is based on
the principles of Advaita Vedanta or the school of non-dualism. The
one thing I still remember from my time spent at the ashram, even so
many years later, is that I had an incessant, deep, burning desire to
become a master meditator.
Over the years, in the pursuit of this passion, I have learned what it
takes in order to be such an expert, and in this article, I would like to
share with you my findings. Hopefully, this experience will help you on
your own such journey. There may be some surprises in the list
below, also, if you like, feel free to share your thoughts on this topic in
the comments section.
11 Requirements of Becoming a Master Meditator
1. Passion:
There is little chance of mastering the art of meditation, if you are not
passionate about spirituality and the mysteries of life. A subtle art like
meditation, and the consequential changes it brings, needs you to be
in for the long haul. It is unlikely that a quick excursion into this
spiritual science will yield a champion meditator. So you need the
necessary interest to run the marathon required for this endeavor.
You will notice conspicuously missing from this list will be willpower or
discipline. This is because I feel that strong, abiding passion will forge
the necessary practice you require for developing mastery in
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meditation. For a more entertaining and detailed treatment of this
topic, you can head over to read the story and article: Stop the
Madness of Self-Discipline.
2. Leisure:
Yes that is correct. For you to develop self-knowledge, leading to self-

realization, you need free time to explore the inner walls of your
mind. This may be the leading obstacle for spiritual growth today. We
are all just way too busy, and the little free time we do have, we
squander in mindless entertainment. The hard part here is that
entertainment is also very important in order to live a balanced life, so
to keep that, as well as have time for daily sadhana (spiritual work),
you simply need to find ways to simplify your life, slow down and get
more leisure out of your day.
Time and again, I see great spiritual growth and peace permeate
people’s lives when they downshift and make time for meditation and
daily sadhana. And if you want to be a champion meditator and enjoy
the benefits of that, then you too must back off from endless self-
aggrandizing pursuits and re-evaluate your time and ambitions. There
is no end to ambition and if you are not careful, you will end up old
with nothing to show for all your struggles except a big pile of junk.
For more on this topic, as well as how money can help, you can read
the following article: Money, Money, Money and the Path to
Enlightenment.
3. Sacrifice:
Unfortunately this is part of the equation as well. This can be

especially hard for those who have many varied interests and realize
that to master meditation; you simply have to give up some of these
hobbies in order to make time. To make matters worse, if you are a
perfectionist or one who insists on doing things well, hobbies can
become even more time consuming, thus requiring you to sacrifice
them at least for a while.
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In addition to giving up hobbies, other sacrifices are also often
required. You may have to do without certain material amenities in
order to work less, may have to give up certain friends who are
incompatible with a spiritual life style, change your eating habits to
have better more refined energy, drop the excessive boozing and
drugging so you can purify your system, etc, etc.
4. Detachment:
Certain freedoms from material gains and certain aloofness to physical

discomfort are also key elements of developing into a master
meditator. The process of spiritual evolution is not always pleasant or
easy on the body, so it demands being able to bear some of this pain
of spiritual growth. In addition, not needing immediate gratification
and rewards from one’s meditation practice ensures you will be able to
stay the course till the very end, patiently and persistently.
Here is a deeper look at this topic:
4 Word Sacred Mantra to Trigger Enlightenment.
5. Adequate Intelligence:
Ultimately, to master meditation you will have to learn to watch your

thoughts very carefully and comprehend them via direct perception
from moment to moment. Don’t be intimidated by how that sounds.
In general, the human being has this inherent capacity, although it is
only developed by a few of us. To get a taste for what I am referring
to and learn this highest form of meditation, you can head over and
study the following technique: Silent Mind Meditation Technique.
6. Courage:
Meditation, can be defined in many ways and one way to look at it, is
as a process of letting go. This letting go, also means being open to
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the unknown, which requires courage and heart. It is easy to stay
within the safety of your seeking, but to drop seeking, means to be
totally open and vulnerable to what life has to offer. This is the
essence of courage. Here is an inspiring Osho quote to inspire you to
live courageously: Osho Quote to Help You Life Courageously.
7. Self-Confidence:
This is closely related to courage above and is also almost as

important. Finally, the journey back to the Source is a road walked
alone. Teachers, gurus, guardian angles, spirit guides, etc, etc, can
only take you so far. Finally, you have to cross the bridge, into the
now, all by your alonesome. In addition, each journey to awakening is
unique, which means you will have to trust yourself in finding your
own way. Believe in yourself, rely on your intelligence and inner
voice, and you will be fine.
Some nice yogic techniques to help you build your self confidence are
the following. Archer’s Pose to Build Self Confidence and Eagle Pose
for Powerful Aura.
8. Urgency:
If you want to be a Rafael Nadal of meditation, you can’t be

postponing starting or doing your daily spiritual work. Procrastinating
your meditation practice, means you are putting on hold developing
your real human potential. If you need inspiration check out the
results of the following survey which asked the readers what their
biggest mistake in life was: Important Life Lessons from the Biggest
Mistakes in Life Survey. Also, read The Golden Rule to Stop Excuses
and Start Meditation Now.
9. Health:
A certain degree of good health is needed to meditate well. You do not

have to be Bruce Lee, but for effective meditation you do need energy
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for which a healthy system is important. Don’t be discouraged though
if your health is not is tip-top shape, just embrace your spiritual
practice as best as you can, as that itself will help your body heal and
rejuvenate. If you need help getting your body fit and healthy, here is
a link to the free online yoga and meditation classes to help you get
started.
10. Humor:
Yup, a good sense of humor will not only get you many dates, it will
also get you through some tough phases you are sure to encounter on
your spiritual journey. Being able to laugh at these situations and
your petty little mind will go a long way in helping you stay sane on
this roller coaster like journey. I discuss this more in the following
article: The Importance of Humor on the Road to Enlightenment.
11. Basic Needs:
This may not occur to many of us who live relatively wealthy lives, at
least relative to the world poverty line, but let me tell you that it would
be very difficult to devote yourself to mastering meditation, if you
and/or your children were hungry and cold. So food, clothing and
shelter, which is basically all you really need to survive, are also
prerequisites to becoming a champion meditator. Here are some more
of my thoughts on this topic: Greed vs. Peace.
Summary:
The above requirements are not just for mastering meditation, in fact I
guarantee that for mastering almost anything in life, you will need
most of these characteristics. So even if meditation is not your
passion, the list above most probably still applies to what you need in
order to master that interest of yours. Of interest to you might also be
the article, 4 Keys for Developing Mastery in Anything.
One final word is that you will notice that many of these requirements
are developed by meditation itself. So if you feel you are lacking,
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don’t worry, jump in and just ask life for help. She is more generous
that you realize.
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Chapter 26
10 Things You Should Do Everyday For a

Happy, Meaningful & Good Life
(Combined)
Art of Living
Part I:
Our good buddy Lazy Yogi Ponchie had just read a great blog on
Meditation ;-), where the author had revealed the secrets of how to
live a happy, meaningful and good life and the highly inspired Yogi
Ponchie immediately went about implementing the recommendations
— in his own special way of course. The article, he read, explained
that the secret to a happy and fulfilling life was to live life one day at a
time. Not only that, the author had provided his thoughts on what 10
activities one should include in one’s life on a daily basis in order to
accomplish this. Here was how Ponchie spent some of his day, which
he felt met the requirements laid out in the post.
5:00 am: Ponchie checked the time and smiled 5:00 am Woo Hoo!
The recommendation was to wake up early, but since waking up early
was impossible for our lazy yoga friend, he had decided instead to stay
up all night. Thus, he would be awake during the early morning hours
and be able to take advantage of this most spiritual time of day.
6:00 am: Ponchie headed to the Gym to get his daily-

recommended sweat. He spent the next hour in the sauna.
7:00 am: Ponchie listened to a meditation tape in his car on the way
back home from the gym, thus meeting the most important criteria for
doing his daily meditation practice.
8:00 am: Ponchie watched Sunrise Earth on Discovery by sitting very
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close to the television… spending time with nature… done.
9:00 am: Ponchie called his dad and asked him to pay his credit card
bills and help fix the leaky faucet in the kitchen. He told his dad that
this had to be done today itself, since he was eager to meet the
requirement of "completing your daily affairs" as had been suggested…
that was easy.
So here we are, with Ponchie at the half way mark of meeting the daily
activities that the article laid out. Let’s summarize this article that has
so profoundly inspired
Mr. Ponchie. Essentially, the secret to a Happy, Meaningful and Good

Life, the article said, was to live one day a time. This did not mean
not to plan; it meant not to obsess with the outcome. Put money
away in the retirement fund, enroll in an MBA program, start a daily
fitness routine, launch a new blog, sure do all these things, but don’t
focus on the results. Instead, just go about the business of life by
living each day as well as you can. In addition, the article continued,
try to incorporate the following 10 activities into each day, as they
would go a long way in expanding your spiritual and personal growth
and ensuring that you really maximize your human potential. In part
1, I will list 5 of the 10 daily suggestions that were made and here
they are…
1. Wake up Early:
This gets the day off to a great start. The early morning hours are full
of spiritual energy and prana (life force) and are an ideal time for your
daily sadhana (meditation, yoga or other spiritual practice).
2. Sweat Everyday:
If possible try to break a sweat everyday, and a sauna does not

count. This means to get some form of exercise and keep the body in
tip top shape. The body is not you, but is the vehicle through which
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you live and worship, so treat it like a temple and take care of it.
3. Daily Meditation:
This is the most important criterion. If you have come to the Mastery
of Meditation website, something is stirring within. This invitation by
the Divine should not be taken lightly. Not all receive the invite, or at
least not all are aware of the beckoning, so if you are being roused
from the dream by the gentle hand of your Divine Nature do
everything you can Wake Up!
4. Spend Time is Nature:
The spiritual path can be described in 1 word – CONNECT. That one

word describes all the Vedas, Gita, Upanishads, Bible, Koran, Tantras,
etc. One of the best ways to connect is to be with Nature intimately.
Hopefully the author will write an article on this topic of Connection as
well as is it a very interesting and powerful concept :-).
5. Complete Your Daily Affairs:
Don’t procrastinate, don’t delay, don’t put off what needs to done.
The old proverbs are very wise. "A stitch in time saves nine" and
"Don’t put off till tomorrow what can be done today". Life, the
moment, provides challenges to you and when you meet them, life
opens up. If they linger, they are like blockages, they prevent your
life from moving forward. Your inner voice will constantly remind you
what needs to be completed. Heed this suggestion and you will be
surprised at the rewards.
In part 2 of this series I will go into the last 5 suggestions for what
should be done everyday in order to live a happy, meaningful and
good life, and we will also see how the rest of Lazy Ponchie’s, I mean
Yogi Ponchie’s, day went.
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Part II:
In part 1 of this series we followed lazy and crazy Yogi Ponchie

through the first half of his day as he looked to complete the "10 must
do everyday activities for a happy, meaningful and good life" that he
had just read about. In part 2 of this series we will explore the final 5
daily recommendations and see how Yogi Ponchie manages them in his
own unique way. In fact, I will just outline how Ponchie spends the
rest of his day and see if you, the reader, can guess what requirement
he is trying to meet by his activities.
We left Ponchie at 9:00 am when he was convincing his dad to pay off
his bills and help with household chores. Once he managed to pull
that off, here is how he spent the rest of his time…
10:00 am - 10:00 pm: A very tired Ponchie, from having stayed up all
night, locked his puppy in the bathroom and hit the sack.
10:00 pm: Ponchie spent 2 minutes reflecting on how well he had

slept.
11:00 pm: He called up his dad and asked his father to be grateful for
being allowed to pay his credit card bills and for being asked to fix his
leaky faucet.
12:00 am: He chugged down 2 bottles of wine.
1:00 am: He struggled hard to stay awake again, so he could once be

awake for the early magical part of the day.
There you have it. The last 5 activities Yogi Ponchie indulged in, in
order to complete the last 5 "must do everyday activities for a happy
and successful life." Any guesses? Here are the suggestions from the
author and how Ponchie thought he was meeting them.
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6. Spend Some Time Alone:
Each day we should try to make some space for spending time alone.
Not only that, we should spend this time not in entertainment. In
other words sitting alone watching TV, or surfing the internet, or
locking your puppy up in the bathroom and going to sleep does not
count. One should try to just be alone without excessive stimulation
and of course be Awake. When one is alone in this way, not escaping
into some entertainment, it will give one visibility into the self in
action. This is essential if one is to be a Light Onto Oneself.
7. Do Your Daily Accounting at the End of the Day:
This is a wonderful meditation to adopt into one’s lifestyle. It does not

require much effort to do and the rewards gained from this simple
technique are enormous. At the end of the day spend some time and
reflect back on the day chronologically, from the time you woke up to
the present time. Look back and see how you acted, what you said,
how you said it, what you felt, what you thought etc. Especially reflect
on situations that posed a challenge or were emotional in nature.
Were you overly reactive, did you respond too quickly, did you really
listen, were you honest and forthright? So much self-knowledge can
be gained by this simple accounting method. I cannot over emphasize
the value of this meditation, so do your daily accounting. It will help
balance your life, prevent incomplete emotions from spilling over into
the subconscious mind and give you tremendous insight. Yogi Ponchie
actually did this correctly, but since he had slept all day, there was not
much for him to reflect on.
8. Do at Least One Good Deed:
Everyday do something good for someone else. Do something

thoughtful, kind, and generous. Greed, aggression, competitiveness,
arrogance, ambition are so widespread, take a moment and contribute
to the energy of thoughtfulness, generosity, compassion, humility and
giving. Do it without focusing on the reward. My grandfather would
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daily, randomly and secretly give some money away to the poor who
he would encounter on the street; because it was a nice thing to
do. Our Yogi friend thought giving his dad a chance to do a good deed
counted as doing a good deed — nope that is no good.
9. Get Some Entertainment:
You need to relax and enjoy yourself daily as well. You will find that
when you don’t endless pursue the pleasure principle all day, the time
when you do indulge, is so much more fun and enjoyable. You will
really be able to laugh and be happy. You will be full of joy and
humor. Try to not go overboard during this time and chug down
bottles of wine like our buddy, but do spend some time just in healthy
entertainment everyday as well. It is important for your mind, body
and spirit.
10. Do Something Difficult:
Everyday you should take on the challenge of doing something which

is outside your comfort zone. It is easy to live in a cocoon, with a do
not disturb sign on the door, but then chances are you are not growing
and are instead falling into a pattern of reactive living. So have
courage and take on the challenge of doing those things, which you
know deep inside you need to do, but have been able to cleverly
avoid. It does not have to be running the New York Marathon; it could
be as simple as making a difficult phone call, to turning off the TV, to
volunteering to change the stinky diaper. Ponchie struggled to stay up
all night as his difficult daily deed, but perhaps the challenge he should
have undertaken, was to go to sleep on time and wake up early
instead.
So there you have it. The 10 activities you should do daily to have a
happy, meaningful and good life. So take one day at a time the best
you can and include in it these 10 pearls of wisdom. All another can
do from the outside is guide and inspire you, the actual work you have
to do yourself. So its time to walk the walk…
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Chapter 27
Chakra Balancing Breathing Exercise -

Breath Control & Yoga Pranayama Book
Chakra Balancing | Anuloma Viloma Pranayama

Video of Anuloma Viloma Pranayama
To see the full version of this video please go here… Free Online
Yoga Video of Chakra Balancing Yoga Pranayama
Background of Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
This is a wonderful and essential breathing exercise to practice before

moving on to the practice of other more advanced pranayamas. This
breath control technique comes from Patanjali’s Yoga Sutras and
actually goes by several different names. It is called Nadi Shodhana
Pranayama, Nadi Shuddhi Pranayama, Anuloma Viloma Pranayama,
Alternate Nostril Breathing Technique, but I think the name that will
describe it best is Chakra Balancing Breathing Exercise. The version
given here is the basic technique, which must be mastered first; later
in this book I will give the more advanced versions of this pranayama.
Chakra Balancing Breathing Exercise is designed to purify the psychic

channels (nadis) through which Kundalini Energy and Prana (Life-
Force) flow. There are 3 primary channels for the flow of this energy:
Ida, Pingala and Shushumna. It is essential to balance the flow of
energy between the Ida and Pingala channels, which run alongside and
intertwine the spine. Through the spinal column runs the Shushumna
Nadi, the central master channel. The Ida and Pingala can be
considered the lunar and solar channels respectively. With the Ida
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Nadi responsible for cooling, feminine, passive, mental energy and the
Pingala Nadi responsible for hot, male, active, physical energy. As the
flow through these 2 channels is harmonized, prana and Kundalini
start to flow through Shushumna. This flow through the Shushumna
Nadi activates and balances all the seven chakras.
Benefits of Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
Primary:
 Activates Kundalini Flow through the Shushumna, thus

awakening the chakras.
 The flow of Kundalini through the Shushumna also induces

meditative states of consciousness.
 Calms the mind, promoting peace and tranquility.
 Creates balance, harmony and rhythm in the entire system.
 Prepares the system for more advanced Pranayamas.
Secondary:
 Improves the respiratory system.
 Strengthens the nervous system.
 Purifies the body by oxygenating the blood supply.
Cautions for Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
 As with all breath control practice, only do as much as you

are comfortable with. Start slowly and build up steadily.
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 Do not do this breathing exercise if one nostril is blocked or you
are requiring force to breathe through it.
How To Do Simple Chakra Balancing Breathing Exercise

(Anuloma Viloma Pranayama):
 To practice this breathing exercise sit up in a comfortable

position. Preferably in a variation of sukh asana (cross legged).

 Fold your index finger and middle finger into the palm of your
right hand so just the thumb, ring finger and pinkie are
extended. Hold your knee with your left hand.
 Bring your attention to your breathing and take 5 deep, slow

breaths though the nose. This will oxygenate your blood and
relax you. For the rest of the exercise the attention should
remain on your breath.
 Now with your right thumb gently close the right nostril and
breathe in slowly and completely through the left nostril only
counting mentally from 1 to 4.
 Now gently close the left nostril with your right ring finger and
pinkie and releasing the right nostril breathe out through it only,
counting mentally from 1 to 4.
 Now breathe in through the RIGHT nostril only, keeping the left
closed, counting mentally from 1 to 4.
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 Finally, re-close the right nostril and breathe out through the left
only, counting mentally from 1 to 4. This completes 1 cycle of
Anuloma Viloma Pranayama.
 Start with 5 rounds a day and start to add 1 additional round as

you make progress. Also, start to add to the count, based on
your level of comfort, by 1 for both the inhalation portion and
exhalation portion till you reach a count of 12 for each phase.
When you can comfortably manage that move onto Intermediate
Anuloma Viloma Pranayama.
How To Do Intermediate Chakra Balancing Breathing Exercise

 All steps are the same as above except you should now build up
to 15-20 rounds a day and your count should be built up to
24:24 for inhalation and exhalation. After you reach 24:24
(even with less rounds if you don’t have much time) you can
progress to the Advanced version.
How To Do Advanced Chakra Balancing Breathing Exercise

 In the advanced version you will introduce the optimum ratio for
inhalation to exhalation. The ratio should be 1:2. In other
words for every count of 1 for inhalation, exhalation should last
twice as long. So now perform Nadi Shodhana Pranayama at the
ration 12:24 (12 counts for inhalation phase and 24 for
exhalation). Build up to 30 rounds a day, or as many as time
allows you to do. The upper limit allowed is 80 rounds 4 times a
day, so don’t worry about over doing it unless you are hitting
this limit.
 Later in the website I will introduce the versions of the Chakra

Balancing Breathing Exercise utilizing both, breath retention and
bandhas (body locks). In general though the above breathing
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technique should be practiced for at least 4-6 months first before
combining with breath retention or body locks.
Hints and Tips Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
 30 years. It took Yogi Bhajan 30 years to master and perfect

the flow of breath through either nostril without the use of his
hands. This is a worthwhile mental exercise to try. By bringing
the power of your attention to the flow through a particular
nostril see how well you can modulate it. Here is the link to Yogi
Bajan’s Kundalini Yoga Website if you want to explore.
 Apply the knowledge from this breath control technique to your

everyday life and monitor the affects. If you are looking for
active energy, breathe exclusively through the Right Nostril, on
the other hand, if you are looking to relax or do mental work
breathe exclusively through the Left Nostril. Experiment, learn
and enjoy.
 To learn more about Anuloma Viloma Pranayama (called Nadi

Shodhana Pranayama by this school) you can visit Yoga Vision,
Bihar School of Yoga.
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Chapter 28
Yoga Positions for Beginners for Daily

Morning Practice - Kundalini Yoga
Morning Wakeup Series
Beginner Yoga Poses for Daily Morning Practice
The following beginner’s Kundalini Yoga Set is also described in this

post (Morning Wakeup Kundalini Yoga Set), but I am including here as
part of the Kundalini Yoga Kriyas Book for the sake of completeness
and better organization.
Even though this set of yoga positions and exercises is simple for the
beginner yogi to do, it is not any less valuable than many advanced
Kundalini Yoga Kriyas. It is an excellent yoga set with a wide range of
great benefits. In fact, it is a set which encompasses many of the
daily recommendations of Kundalini Yoga.

Beginner Kundalini Yoga Exercise Video
The Pranayama (breathing exercise) used for most of this set is the
Breath of Fire, which is described in Breath Control & Yoga Pranayama
Book - Breath of Fire Breathing Exercise - Ch 1. Here is also a video
demonstration of Breath of Fire Breathing Exercise to help make sure
you doing it correctly.

Breath of Fire Kundalini Yoga Pranayama Video
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Overview of Beginner’s Morning Wakeup Kundalini Yoga
Exercises:
The yoga postures and exercises below, should be done in sequence

without taking a break in between if possible. The set can be done
anytime of the day, although it is best done in the early morning
hours. Even though this set is designed for beginners, I still
recommend reading the 10 Guidelines for Kundalini Yoga Practice post
first before starting it.
This set is ideal for beginning a Kundalini Yoga practice and done
regularly can help form a very good foundation from which to progress
to more advanced work. It is also suitable for doing prior to a
meditation session.
In addition, this set has the advantage of not requiring much time so
can be perfect for those with a busy schedule. Overall, the set works
on your respiratory, digestive, immune and nervous systems.
How To Do Beginner Morning Wakeup Kundalini Yoga

Exercises:
1. Yoga Rowing Exercise:
a. Instructions for Yoga Rowing Exercise:
 Sit up with both legs extended straight out in front of you.
 Extend the arms and have the thumbs facing up towards the
sky, fingers extended forward and keep the elbows straight.
 Lean back 20-30 degrees - Inhale. Then lean forward about the
same distance and exhale.
 Continue at a moderate pace.
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b. Duration for Yoga Rowing Exercise: 1-3 minutes.
c. Benefits of Yoga Rowing Exercise:
 Opens up the Solar Plexus.
 Promotes flexibility in hamstrings and hips.
d. Practice Tips for Yoga Rowing Exercise: Your knees may bend
slightly but elbows should remain straight. Curl your toes back towards
you to accentuate the stretch in the calves.
2. Yoga Single Leg Extensions:
a. Instructions for Yoga Single Leg Extensions:
 Sit up with both legs extended.
 Raise your left leg. Hold your toes/foot with both hands. Begin
Breath of Fire Breathing Exercise.
 Switch legs halfway through the exercise.
b. Duration for Yoga Single Leg Extensions: 1-3 minutes / leg
c. Benefits of Yoga Single Leg Extensions:
 Stretches the Sciatic nerve and hamstrings.
d. Practice Tips for Yoga Single Leg Extensions:
If you can’t hold your toes, hold as far up your leg as you can and curl
your toes back towards you. Your leg should be straight and you
should try to sit up. If you are just beginning your yoga practice, be
careful not to over stretch and incur injury.
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3. Yoga Bridge Pose: (also called Yoga Table Top Pose)
a. Instructions for Yoga Bridge Pose:
 Raise yourself on your palms and feet keeping your torso parallel
to the ground. You should be facing the sky. The feet are hip
distance apart while the hands are shoulder width apart. Your
fingers point away from you.
 Begin the Breath of Fire Breathing Exercise.
b. Duration for Yoga Bridge Pose: 1-3 minutes.
c. Benefits of Yoga Bridge Pose:
 Helps the immune system.
 Strengthens the arms and back.
d. Practice Tips for Yoga Bridge Pose:
Press your hips upwards towards the sky and try to keep your back
straight. Rest your head on your collar muscles. For starters, take
frequent breaks if the arms get tiered and then restart the pose again
when ready.
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4. Kundalini Yoga Stretch Pose: (Article: Illustration of Kundalini
Yoga Stretch Pose)
Picture of Kundalini Yoga Stretch Pose
Picture of Beginner Kundalini Yoga Stretch Pose
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a. Instructions for Kundalini Yoga Stretch Pose:
 Lie on your back.
 Place your hands under your buttocks palms facing down (to
support your lower back).
 Raise your heels 6 inches, point your feet and toes away from
you, raise your head slightly and stare at your toes.
 Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Stretch Pose: 1-7 minutes.
c. Benefits of Kundalini Yoga Stretch Pose:
 Builds the Navel Center.
 This exercise works on your Manipura Chakra (aka. Nabhi

Chakra) which is the seat of willpower. It is recommended to
build this center early in your Yoga practice as it will give you
the strength and character to see things through.
d. Practice Tips for Kundalini Yoga Stretch Pose:
To modify this yoga pose you can do this position with your legs bent
or do one leg at a time. As a beginner, it may take you some time to
develop your abdominal strength, but if you stick with this exercise it
will go a long way in helping you develop this important area.
5. Kundalini Yoga Tuck Pose:
a. Instructions for Kundalini Yoga Tuck Pose:
 Lie on your back.
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 Bend your legs and bring your knees towards your chest.
 Wrap your hands around your knees, raise your head and bring
your nose between your knees.
b. Duration for Kundalini Yoga Tuck Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Tuck Pose:
 Works on the digestive system.
d. Practice Tips for Kundalini Yoga Tuck Pose:
If your back of neck hurts it means your digestive meridians need

work. Often when starting a yoga practice, our weaknesses are
exposed, look at this as an opportunity to get healthier and more fit.
6. Kundalini Yoga Eagle Pose:
Picture of Kundalini Yoga Eagle Pose
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a. Instructions for Kundalini Yoga Eagle Pose:
 Sit in Easy pose (cross legged simple, also called Sukh Asana).
 Raise your arms out to the sides and up 60 degrees.
 Curl your fingers in towards your upper palm (not quite, but like
a fist) then point your thumbs up towards the sky.
 Keep your head up and elbows straight.
b. Duration for Kundalini Yoga Eagle Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Eagle Pose:
 Works on the Magnetic Field.
 Increases the power of your presence.
 Makes you charismatic.
d. Practice Tips for Kundalini Yoga Eagle Pose:
Try to keep your arms up and elbows straight. Don’t give up at the
first sign of discomfort. As you develop your yoga practice, try to hold
this pose longer it will help develop your willpower and spirit, as a
beginner don’t over do it.
7. Yoga Corpse Pose: (also called Shav Asana)
a. Instructions for Yoga Corpse Pose:
 Lie on your back and have your arms out to your sides about six
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to twelve inches away from your body.
 Turn your palms slightly upward.
 Relax your body and breath.
b. Duration for Yoga Corpse Pose: 5 minutes.
c. Benefits of Yoga Corpse Pose:
 Allows the body to consolidate the gains from the previous

exercises.
 Helps the body heal and rejuvenate itself.
 Promotes relaxation and peace.
d. Practice Tips for Yoga Corpse Pose: Try to consciously relax your
entire body. Release all your tensions and worries and stay in the
present moment as best you can.
This concludes the Beginner Morning Wakeup Kundalini Yoga

Exercises.
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Chapter 29
Zen Meditation Technique - Practice &

Hidden Secret - Free Guided Meditation
The Practice of Zen Meditation Technique - Zazen
The first meditation we will explore in the Free Online Guided

Meditation Techniques E-Book is the famous Zen Meditation
Technique, also called Zazen or Breath Meditation. At the end of the
meditation script I will reveal the real secret behind this most profound
meditation technique.

Online Meditation Video Series for Daily Meditation Practice
Background of Zen Meditation Technique (Zazen):
This was the meditation technique of Lord Buddha - I should have to

say no more in order to motivate you to try this meditation. It is one
of the most widely used meditations in the world and is the heart of
Zen Buddhist teachings. If one was to make a short list of the best
meditation techniques, Zazen would most certainly make the top 10
list.
Tools required for Zen Meditation Technique (Zazen):
 Zafu (traditional Zen Buddhist meditation cushion), Smile

Cushion or other firm meditation cushion. I purchased mine
from zafu.net. I also purchased a zabuton (meditation mat) from
them, a zabuton though is optional.
 Loose comfortable clothing.
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 An alarm clock, stop watch or other time device.
Benefits of Zen Meditation Technique (Zazen):
Primary Benefits:
 Builds Concentration and Focus.
 Self Knowledge - both, the workings of little self (ego) and

awareness of the Big Self (True Divine Nature).
 Calmness.
 Compassion.
 Spontaneous Joy.
Secondary Benefits:
 Improves health and wellbeing.
 Increases willpower and builds character.
 Bestows psychic powers.
Cautions for Practicing Zen Meditation Technique (Zazen):
There are very few cautions with regard to Zazen practice, but the one
I would like to point out has to do with emotional storms.
There can be periods of time, either during a single sitting or spanning

across several weeks, when emotions you may have suppressed rise
up to the surface and force you to deal with them. During these
turbulent times, don’t exacerbate the issue by chewing on the emotion
laden thoughts that come up. Traumatizing yourself in this way has
no value. Instead, sit with the emotions and related thoughts without
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resistance, then let them go and return your awareness to your
breath.
This emotional cleansing is due to the visibility of the subconscious

mind once the conscious mind is quieted by the meditation. In the
short term, this can be a difficult time to go though, but in the long
term its a necessary and healthy cleansing that will promote greater
peace, depth, joy and clarity in your life.
Guided Basic Zen Meditation Technique (Zazen):
 Find a quiet place and sit in a comfortable cross-legged position.

If using a zafu or similar meditation cushion, sit on the forward
third of the cushion. The objective is for your hips to be raised
above your knees and to form a three-point base with your
knees and buttocks touching the floor/cushion (leave a comment
below if want to use a chair or meditation bench and would like
me to explain those details).
 Now elongate your spine upwards and to align it with the back of
your head, subtly bring your chin back and in like a soldier at
attention. There will be a slight inward arch in your lower back.
 Now rock gently from side to side in big arcs, making them
smaller and smaller till you drift to a stop. You should find
yourself perpendicular to the floor with no tension or pull from
either side.
 Have your eyes half open with an unfocused gaze on the floor in
front of you. You should be looking down at a 45-degree angle
about 2 to 3 feet in front of you. You may also close your eyes if
you prefer.
 Bring your hands to your lap and place them in the cosmic
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mudra. To do this rest your right hand on your lap, then rest
your left hand on top of it and have your fingers overlap. Now
bring the thumb tips together thus forming an oval frame.
 Close your mouth, swallow your saliva creating a slight vacuum

and place your tongue against the roof of your mouth. After this
point there should be absolutely no more movement of the
body. No fidgeting, scratching, shifting - nothing - be like you
are frozen in time.
 Now bring you attention to your breath without trying to

manipulate it further in any way, just become aware of its flow.
Spend a few minutes just observing it intimately till it starts to
become regular and relaxed.
 At this point begin counting your breath. Count an inhalation as

one, then the exhalation as 2 and continue to count your breaths
until you reach 10. At which point return to 1 with the next
inhalation. If at any point you get caught in a mental story line
and loose your count, gently, without passing any judgment,
return to 1 and start over. That’s it, continue for the duration of
the meditation.
Guided Intermediate Zen Meditation Technique (Zazen):
Follow all the steps for the Basic Zen Meditation Technique, except for
the last step a complete inhalation and exhalation cycle should be
counted as 1. So you will do 10 full cycles of inhalation and exhalation
before returning to 1. You can also increase the time to 30 - 40
minutes.
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Guided Advanced Zen Meditation Technique (Zazen):
Follow all the steps for the Basic Zen Meditation Technique, except for
the last step instead of counting the breaths, just "be the breath".
Don’t try to jump to this step too soon, first build your concentration
and focus. You can also increase the time to 1 hour.
Hints and Tips for Zen Meditation Technique (Zazen):
 Do some stretching or Yoga before sitting in zazen. It will help

your body adjust better.
 Be regular, the benefits of this meditation are vast, but they take
time to manifest.
 Some good internet resources and books on Zen meditation and

Zen teachings are listed below…
1. Charlotte Joko Beck’s Ordinary Mind Zen School and her

book Everyday Zen: Love & Work
2. Zen Mountain Monastery - Mountain and Rivers Order of

Zen Buddhism
3. Shunryu Suzuki’s San Francisco Zen Center and his book

Zen Mind, Beginner’s Mind
Secret of Zen Meditation Technique (Zazen):
The secret of zazen does not lie in the awareness of the inhalation or
the exhalation. It lies in the gap in between these breaths. It lies
when the breath is spontaneously suspended. It is in this gap where
the mysteries of the Universe are hidden. This gap and the gap
between 2 thoughts are best friends, and in this silence between 2
thoughts the absolute is revealed. Don’t try to force this pause, just
continue with your zazen, it will come about naturally.
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Chapter 30
Week 4 Syllabus:
Objectives:
Knowledge:
 Deepen and Consolidate Meditation Knowledge.
Techniques:
 Supreme One Minute Breathing.

 Yoga for Meditation Set.
 Learn AUM Mantra Meditation.
Articles for Study:
 How Much Time Should I Meditation For

 Tips and Tools for Meditation
 Meditation Help | Tips for Beginners
 No Shortcuts to Enlightenment
 Gayatri Mantra Meditation and MP3 Download
Daily Practice:
Pranayama: 3-5 mins
 Supreme One Minute Breathing for Brain Development
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Yoga: 15-20 mins
 Silentmind Meditation Program Appendix 1 - Yoga for Meditation
Meditation: 20 mins
 AUM Mantra Meditation Technique
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Chapter 31
How Much Time Should You Practice

Meditation For Daily?
Meditation Guidance
There is a famous story of a Kundalini Yoga Master who was desperate

to increase the amount of time he spent doing his daily meditation
practice. The story says that the Yogi nailed his ponytail to the wall so
that when he would start to dose off his contraption would rudely
awaken him, and that this technique allowed him to successfully
meditate for 22 hours daily. Are you ready for that :-)? Luckily, 22
hours of daily meditation is not a prerequisite for spiritual growth or
enlightenment, but the point of the story is that the task is not cheap
either. So for how long should one meditate daily?
Before we go into the numbers it is important to clarify exactly what

type of meditation we are talking about here. There are many schools
of meditation, each with their own techniques and methods. Here, we
are referring to the meditations that are done being mostly physically
still. So this would include zen meditation (zazen), vipassana, insight
meditation, jyana yoga, the Silent Mind (SM) Meditations, and
meditations that utilize an object for concentration (3rd eye
meditation, mantra meditation, visualization, sound, trataka (candle
flame gazing), 3 step rhythmic breath (3srb) meditation or similar
variation of breath meditation, etc). The other types of meditations
involving dance (shiva tandava - dance of death), Osho’s meditations
(kundalini, dynamic, etc), laya yoga meditations, and other such
meditations have specific time requirements to work their magic and I
am not referring to them in this discussion. So, now on to the
numbers.
The minimum time one should aim to set aside for daily meditation is
20 minutes. Let me tell you a true story. In my post graduate years I
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was studying cognitive psychology and artificial intelligence, looking to
actually do empirical studies on meditative states of consciousness.
One of my philosophy professor’s told me to join a Zen meditation
club, which practiced zazen regularly on campus. Till then, I had only
meditated on my back lying down or during long walks, but I decided
to attend their zazen session. It was meant to be two 20-minute
sessions and let me tell you I ran away after the first 20 minutes. I
still to this day remember the sensei saying, "I guess he is leaving," as
I snuck out the back door. Only later, after luckily coming across
Charlotte Joko Beck’s Everyday Zen: Love and Work, did I really start
to establish a strong, regular zazen practice. The point here is that 20
minutes initially, if you have not done formal sitting meditation before,
is much harder than you might think. So, if it takes you some time to
get to 20 minutes of daily meditation that is perfectly fine. Start with
less, but aim at building up your meditation to this amount of time.
Read The Golden Rule to Stop Excuses and Start Meditation Now for
more guidance to get your practice started if you need it.
Why 20 minutes of meditation? From my experience I can say that 20

minutes daily proved to be very effective; everything just started to
transform. Others, over time, have also probably found that this
amount of time has worked well for bringing about positive changes in
themselves and so the number has become the de facto standard for a
starting practice.
The next stage is 30 minutes, 2 times daily. On my trip to Zen

Mountain Monastery for their Zazen Training program, 30 minutes was
the minimum time requirement for any zazen session. I could relate
to the difficulties some of the first timers were having with this length
of time and unfortunately for them there was no back door to escape
from either ;-). Also, interestingly at Zen Mountain Monastery, you
could request to be struck with a cane on your shoulders (at special
acupressure points) to help you stay awake, drain emotional junk out
of your system or as an aid to go deeper. This is called Keisaku and it
can work as an alternative technique for you if you don’t have long
hair like our Yogi friend above :-). So work your way up to 30 minutes
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of meditation, and try to do that twice daily if possible.
Finally, you should build up to 1 hour of steady meditation practice

everyday. For extracting the maximum benefit from a meditation
program this is the golden number. To get to the experience of "Big
Mind" as Zen Master Shunryu Suzuki describes the detached state, or
the "Big Self" as described by the Advaita Vedanta teachers, or to get
to the explosion of insight as put forth by J. Krishnamurti and the
Silent Mind Meditations, 1 hour of meditation is usually needed. This
is primarily because it takes some time for the thinking process to slow
down and for us to extract ourselves out of the daily drama of our little
egos. So there you have it. Start and aim for 20 minutes of daily
meditation and then build up to 1 hour. You will find everything you
are looking for, as you will discover that everything is you.
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Chapter 32
Essential Meditation Tips & Tools for Daily

Practice
Mastering Your Daily Meditation Practice Series
What are the key items you need in order to start or deepen your daily
meditation practice? To help answer this question I thought it would
be best if I simply shared with you my personal meditation tools and
some tips that have helped me establish and benefit from a strong
daily meditation practice. In the article Top 5 Mistakes in Establishing
a Daily Meditation Practice, mistake #2 was "Don’t Prepare Your
Meditation Environment." In that section I listed the essential tools of
the trade for a successful meditator. Below are illustrations of these
meditation tools straight forms my meditation world. Hope it helps
you to plan and set-up your own meditation room and environment.
My Meditation Space
1. My Meditation Space: Here is my favorite place in the Universe.

Some items worth noting from this illustration are…
Related Meditation Tips:
Lamp: I use a touch lamp, which is within reach of where I sit. It has
3 levels of illumination and really helps set a very serene and inviting
atmosphere to help my mind settle down quickly to prepare for
meditation. It’s really pretty cool as it works with touch so is easy to
deal with in the dark as well.
Shawl: You will also see a shawl, which I drape over my legs to stay
comfortable on cold mornings. Early mornings are by far the best time
for meditation if you can manage it. Here is an article that expands on
that more: The Secret of How to Become an Early Riser.
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Meditation Cushion & Zabuton
2. Meditation Smile Cushion & Meditation Zabuton: There were

both purchased over the Internet from the website zafu.net.
Meditation Smile Cushion: I also have a traditional round Zen

Meditation Zafu, but I have found the smile cushion above to be more
effective for me as it gives more support to the legs. If you were
going to sit for 1 hour plus, without intermittent Kinhin (walking
meditation) or other breaks, I would strongly recommend investing is
a good meditation cushion.
Meditation Mat (Zabuton): I normally cover my zabuton with a towel

when I sit, so I don’t have to worry about it getting dirty often.
Meditation Clothing
3. Meditation Clothing: My wife was like, you are NOT going to put
pictures of your self-tailored pajamas on the website are you? Well…
yes I am and I am very proud of the design, which I am ultimately
planning to sell to Armani for a fortune in the near future: -D.
Meditation Pajamas: The shorts are really for the Yoga practice, which
I do after my meditation practice. The custom butchered pajamas are
for meditation and they serve 2 very important purposes. First, they
are cut at the upper thighs so no material bunches up behind the
knees to cut off blood supply to put my legs to sleep. Second, the
waistband is not elastic, but instead uses a woven tape (nala), which I
loosen once I sit so that my diaphragm and breathing are not impeded
in any way.
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Meditation Motivators
4. Meditation Motivators: These are just some items, which inspire

me and help set the right atmosphere for spiritual work.
Baby Proof Stuff: I have little ones who you can read about here: How
to Make a Baby the Right Way with Illustrations. So my incense box is
baby proof, as is the lighter you will see in the picture below.
Meditation Tools
5. Meditation Tools: For insight meditation practice no music should

be used, so the remote is much more important for the Yoga &
Pranayama practice, specially if you are using rhythm for the breathing
exercises. The most important item in the list above is the stopwatch.
Stopwatch: Make sure you have a stopwatch, which counts down from
a particular time period. This way you won’t have to disrupt your
practice by looking at a clock to determine the length of your
meditation.
Conclusion:
One item I realized I forgot is my meditation journal. It sits right

under my little table, or in my basket and any profound insights or
enlightenment experiences I have I note them down there.
I hope giving you this glimpse into my meditation practice inspires and
helps you with your daily spiritual work.
You can also get more meditation hints and tips from this article:
Silent Mind Meditation Program - Practical Hints & Tips- Chapter 18.
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Chapter 33
Meditation Help & 5 Great New Meditation

Tips for Beginners
Meditation Help
In the 2 previous article, Essential Meditation Tips & Tools for Daily
Practice and the Top 5 Mistakes in Establishing a Meditation Practice, I
shared many important meditation tips to help you establish a strong
meditation practice. Today I would like to give you some more
valuable meditation help. Today’s article will give you tips, which are
very practical in nature and should help you deal with common issues
that many beginner meditators have.
First, I will do a quick review of the tips from the previous articles I
mentioned above and then, I will move ahead to the new meditation
tips I would like to share with you today. If you are familiar with the
two articles above, then you can skip down to the New Meditation Help
& Tips Section below.
Meditation Help for Beginners
1- Meditation Space:
This is a must. Gorilla meditation tactics, meditating here and there

are everywhere and are usually just good for short bursts. If you are
interested in a sustained campaign, designating a meditation space is
a huge help. Those college students who complain to me about this
suggestion due to living in a dorm, your entire room is your meditation
space … mine was. Of course, in this case just do the best you can.
2- Meditation Tools:
Loose fitting clothing, that doesn’t bunch up behind your knees, an
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alarm clock, good firm meditation cushion (preferably a Zafu or Smile
Cushion) are all very helpful meditation accessories.
3- Set Meditation Time:
This should have been number 1, but I am feeling too lazy to cut and
paste it up there now, so here it is incorrectly at number 3. Set a
specific time to do your daily meditation practice. Preferably this
should be early in the morning, earlier the better, but certainly before
your day kicks into full gear. There are many good reasons for this
and you can read about those in the article: The Secret to Becoming
an Early Riser.
4- Right Meditation Attitude:
Here are attitudes that get in the way of establishing a strong

meditation practice. Some of these are the ones I listed in the
meditation articles above, but some are from the comments of other
meditators offering their ideas and meditation help.
 Think meditation is too hard and give up. Be patient, persist and
do as much as you are comfortable doing. Overdoing it and not
enjoying your practice becomes an obstacle to long-term
practice.
 Want enlightenment or positive changes fast. The rewards take

a little time to emerge, but they do come and are certainly worth
it. Just keep going, without expectations or desire for lollipops
and psychic powers.
 Try to Stop/Empty the Mind: It is ok for thoughts to come up;

the Big Mind and unearthly silence will emerge. It just takes
time for such evolution to happen.
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Meditation Help & 5 New Beginner Meditation Tips
Here are 5 more helpful meditation tips, which should help you raise
the level of your meditation practice. These are very practical tips and
deal with difficulties both, beginners and others, will typically
encounter during their actual meditation sessions.
Meditation Tip #1- Sitting Through Restlessness:
This is perhaps one of the most common difficulties encountered by

beginner meditators. You have set the alarm for 20 minutes and
about 10 minutes in, you are cruising along doing your Zen Meditation
counting your breath, when you start to feel restless, start wondering
how much time is left and start to feel the urge to get up and get busy
with life… oh oh!
If this is happening to you, you are lucky. Yes that is correct, you are
lucky and I am jealous. This is precisely why meditation, especially
silent, still meditation, is so effective and why you will benefit so much
from your early practice. At the very end, enlightenment is nothing
but the art of being ok with "what is", no matter what that "what is"
is. It is the art of embracing the present, and being empty of the
desire to change or escape it. Guess what, here is your chance to
develop that art.
You see, once you become an expert meditator, that restlessness and
boredom tends to come up much less, so really you get less
opportunity to practice this great art of staying with the unpleasant
present. Developing this art is what Zen Meditation (or other such
meditation) facilitates and that is precisely why it works wonders for
you during the early days of practice.
So the next time you get the urge to end your session early, bear
down… remember this is your chance to grow. Treat this
unpleasantness as a gift and remain with it. Neither suppress, nor run
away from it. Just observe it. You are now developing your highest
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potential, the muscle of awareness… you are now developing the
Witnessing Consciousness. You are now mastering the Art of Living.
Meditation Tip #2- Just Sit Down:
If you are a gym rat, you know that if you can just get to the gym,
you will get some degree of workout done. Half the battle is won if
you can just get there. The same is with meditation. If you can just
get your butt down on the Zafu (meditation cushion), half the battle is
won. And if you can remember meditation tip #1 above, well then the
battle is really going to go well, as you are now probably going to
complete the entire session.
This is further facilitated if you have a set meditation time and a set
meditation space. Although, meditation is the ultimate science and
bestows the ultimate freedom, if you need to respond like Pavlov’s Dog
(classical conditioning) did to the sound of a bell, in order to jump onto
your cushion and start your meditation session, so be it. Just find a
way to get on the cushion; the rest will start to take care of itself.
Meditation Tip #3- Make it Count:
Well since you have already sat down, you might as well make the
most of it. Of course you could sit and spend the entire time thinking
about all the things you need to do that day, but really that can wait
till you have finished meditating. If many things are on your mind,
then write them down before you sit and tell your mind that right after
you are done, you will address those issues. This technique works
great if you have insomnia from over thinking as well. It puts the
mind at ease by telling it that it will get a chance to chew over all
those problems later, so it leaves you alone to get your meditation
done.
Also, always remind yourself how precious your time here is, remind
yourself that life is short and you simply cannot afford to not use your
meditation time as best as possible. As Zen Master Charlotte Joko
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Beck points out, if you are going to sit and not apply yourself in any
way to observe your mind or breath, you might as well be out playing
golf. So apply yourself as best you can. Thus, you will be doing your
part. The rest, as usual, will take care of itself.
Meditation Tip #4- Mind Over Body:
I know your knees hurt and oooooohhhh that aching back. No, that is
not the reason to stop, in fact that is not even the reason to move or
flinch. Unless you are going to blow out a knee and have to go to the
emergency room, you are not to move unnecessarily. If its Zen
Meditation or other such Insight Meditation Technique, then it is not
necessary to move at all, so you should be as if you are frozen in
time…. aching knees and all (see meditation tip #1 above for
inspiration).
Once you give in and start adjusting during meditation, there will be
no end to it. Why? Because the body knows then that it is still the
master. It knows that it still calls the shots and by a little pain here, a
little phantom itch there, a little phantom tickle here, it can still boss
you around. Yes phantom sensations. The body is not going to like
being subdued and made to be still at your command, so it is going to
create ghost feelings to get back on top. Just say no.
If you can endure the first few attempts by the body to regain
dominance, the body will understand that the true master is back in
the house and it will stop troubling you. Try this and validate it for
yourself.
Meditation Tip #5- No Negative Thinking:
I don’t have the discipline. I don’t have the gift of insight. I can’t
watch my thoughts. I am not intelligent enough. I can’t concentrate.
I am not flexible enough. I don’t have the willpower. After all I am
not the chosen one… Eddie Murphy is (The Golden Child).
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Look, meditation is arduous. It is not complex, but at it’s highest
levels it is arduous, so don’t make it harder than it is. The fact is you
just don’t know what is going to happen, so there is no need to think
that the worst is going to happen or that you don’t have what it takes
to make the best happen.
This type of negative thinking just creates more obstacles and is

totally worthless. It serves no good purpose, so just don’t do it. I
know those beginning meditation can have such discouraging thoughts
and you should guard against believing them. They are just thoughts,
don’t give them life by buying into them. Just observe them, smile,
and let them go. As I mentioned above, your job is simple; do your
best. Leave the rest in the hands of the good Lord.
Summary of Meditation Help & Beginner Meditation Tips:
I think I will need another article on this topic as more and more great
tips keep bubbling up into my mind (must be this creativity
experiment I am doing, but that too is another article). But for now I
think the above tips will go a along way in getting your started with
your meditation practice and help make it into one that is strong and
deep. If you have meditation help you can offer others, please do
share them with us in the comments section below.
If you are looking for more meditation help or looking to enhance your
current meditation practice, you can check out the Meditation for
Beginners | Learn How to Meditate Class this is a part of the Free
Online Meditation Classes offered here.
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Chapter 34
No Short Cuts to Enlightenment
Enlightenment
A single Shakyamuni Buddha, a Lord Jesus Christ, a Saint Mahavira, a

Lord Krishna, a Mahayogi Pantanjali, a Guru Nanak have a massive
lasting impact on the whole of humanity, so tell me something, if there
was a school, institute, program or person with a short cut solution for
pumping out enlightened folks by the dozens would not humanity be in
better shape than it is? Would not the message of love and peace
spread and penetrate society at least to a larger extent than today,
where it seems to be almost non-existent? OK, forget that argument,
think about this, would not this saint-producing factory have a line
twenty miles long outside of aspirants and be all over the news? This
is the Internet age, the age of information, a time where multiple 24/7
news channels thrive, where small news in a remote corner of the
world shows up at your doorstep almost instantly. So given that,
would not this incredible nirvana factory be the talk of the town?
Wouldn’t all the spiritual junkies be flocking to it? But the last time I
tuned into CNN, the news was still who just died, alas… I might have
missed the grand opening. OK, forget that argument; think about
this, the monks and yogis of old retreated to the mountains and
forests for decades to practice meditation. Were they mad,
incompetent, or masochistic? Were they just plain dumb and clueless
to the fact that there was a quick fix available? Could it be that these
potent, massive human beings just all kept missing the short cut?
These fellows have practiced meditation for thousands of years and all
of them never discovered the short cut! No, sorry my friend there is
no short cut, but if you are still not convinced I will continue with some
more reasons below.
Let’s look at life. Getting in shape takes hard work, mastering an art
can take a lifetime, learning a science, skill or language can take
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years, but you figured that the greatest art of all, the highest
accomplishment possible to man, would be made possible via a 20
minute CD!! Sorry, it will not be handed to you on a silver platter no
matter what the salesman says. And speaking of salesman that is
probably the best clue of all that something is amiss. The one trait
that is common across all the definitions of enlightenment is
compassion. Does it really make sense that a fully awakened
enlightened person, who is supposed to be completely free, full of joy,
bliss and compassion, decides he would rather be a businessman and
only help you if you pay him? He decides to rake in the cash to buy
his third BMW since he is just not quite satisfied with having a Buddha
Mind? If the source feels more like a business than a genuine place to
help guide you, be warned - you are about to be conned. No, my
friend, don’t waste your money, there are no short cuts and I will tell
you something else, it is not even possible to have one; ever.
Enlightenment cannot be brought about through any act of will. It
comes on its own and goes on its own. No formula can produce it, no
method can create it, and no path can take you to it. Any effort on
your part to bring about enlightenment only strengthens the noose of
desire and perpetuates self-centered activity, so no outside solution
can possibly work for this condition. To illuminate this point the
following traditional example is often used…
Think of your life as a movie. Reality is what is happening on the

screen, everything that takes place is in the movie; the Truth is the
screen itself. It is forever hidden by the images moving on it. It only
becomes visible when the movie stops playing. Any willful attempt to
stop the movie just adds another theme, another story line and the
show goes on. Any angle you undertake is another scene in your
movie. This movie has to stop itself and when it does the Truth
becomes visible. All you can do is watch the movie. As you watch and
study the movie you start to see its monotony and meaninglessness.
You start to see the pettiness of being endlessly drawn into your self-
centered drama. This is the beginning of the end. Keep watching
carefully, meticulously, and diligently. This watching leads to the
movie ending itself. Then you may be blessed with the Truth. So next
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time someone comes up to you and tries to sell you magic beads of
enlightenment, politely show them the garbage can.
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Chapter 35
Powerful Gayatri Mantra Download & Free

MP3
Gayatri Mantra Meditation & Videos
Of all the mantras in the Vedas, the most revered and powerful is the
Gayatri Mantra. This mantra is certainly the most recited and also,
perhaps has the widest range of applications. It is not just used to
express one’s devotion to the Lord, but is also used for japa meditation
(mantra chanting), chakra meditation, naad yoga, putting the kids to
sleep, etc. In addition to Hindus, Buddhists embrace the Gayatri
mantra as well.
Another powerful Vedic mantra is the Lord Shiva Mahamritunjay

Mantra and you will find details and free MP3 of this great mantra on
the following page: Lord Shiva Mahamritunjay Mantra MP3 Download.
You will find a video of the Gayatri Mantra being recited by my son
Shivum in the article, 3 Easy Kids Meditation Techniques, and in this
article I want to give you some additional recitations of this terrific
mantra. Below you will also find a MP3 version of the Gayatri Mantra,
chanted by my wife Trupti, which you are free to download. Before I
jump ahead to all that though, here is the written text of the mantra,
as well as an English translation.
Gayatri Mantra
Om Bhur Buvaha Svaha

Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yonaha Prachodayath
Although there are several interpretations of this mantra, with subtle
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differences between each, the one that I find most suitable is the
following…
Gayatri Mantra English Translation
O Supreme Creator, Thou art the giver of life, the remover of pain and
sorrow and the bestower of happiness; O Creator of the Universe, may
we receive Thy supreme sin-destroying light; may Thou guide our
intellect in the right direction.
You can get more information and translations at the Gayatri Mantra
Wiki Page as well.
Gayatri Mantra Third Eye Chakra Meditation:
As I had mentioned above, there are many application for this

wonderful mantra. One particular application that I would like to
present to you is the use of the Gayatri Mantra to awaken Ajna Chakra
or the Third Eye Chakra. To use the Gayatri Mantra to do this, you
would follow the steps laid out in the AUM Mantra Meditation article,
except use the Gayatri Mantra instead of the primordial sound AUM, to
do the meditation.
So you would sit up comfortably, close your eyes and turn them
upwards to look through your forehead (only hold this eye position as
long as comfortable) and then chant the Gayatri Mantra, visualizing it
emanating from the Third Eye (center of the forehead). As always,
please don’t over do such potent meditations, start slowly and build up
your capacity gently over time.
1. Gayatri Mantra MP3 Download:
Here is the Gayatri Mantra chanted by my wife Trupti. I can hear her
sing it even now as I write this since it’s bedtime for the little ones.
Thanks Trups! Right click link below and chose "Save Link As…" to
save to your computer.
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THIS CHAPTER HAS A MP3 BELOW IS THE MP3 LINK
Free Gayatri Mantra MP3 Download
2. Gayatri Mantra Videos:
There are also 2 excellent Gayatri Mantra videos on YouTube which I

really like, so here are those videos for you to enjoy as well.
THIS CHAPTER HAS MORE VIDEOS BELOW ARE THE VIDEO

LINK
Powerful Gayatri Mantra Videos
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Chapter 36
Supreme Yogic Breath for Brain

Development & Mind Control
1-Minute Yogic Breath
The mind and breath are intimately related. In fact, one of the best
and most effective ways to silence the mind is by slowing down the
breath, and the reverse is true as well, if your mind is calm and
serene, your breath too will be slow and fine. Kundalini Yoga’s 1
minute yogic breath is one of the most powerful techniques for
creating this silencing affect on the brain, but like all powerful yoga
pranayamas, this technique also demands that you approach it with
respect and intelligence.
This pranayama takes some time to master. It is difficult and since it

involves one of the more advanced aspects of yogic breathing, breath
retention, it is prudent to develop this technique slowly and build up
one’s capacity steadily over time. Once mastered though, for brain
development and mind control, this pranayama is one of the best. If
you are new to yoga practice, I suggest incorporating this technique
into your practice so that you can start to develop your expertise in it
and therefore enjoy its great rewards in due course.
1 Minute Yogic Breath comes from the powerful school of Kundalini

Yoga. Ravi Singh, who learned it from Yogi Bhajan, taught it to me.
In Mastery of Meditation & Yoga, this breathing technique will be
chapter 11 on our ongoing Free Online Yoga Breathing Exercises E-
book.
Below are the bountiful benefits of this breathing technique, followed

by step-by-step instructions on how to practice this pranayama.
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Benefits of 1-Minute Yogic Breath:
 Gives one tremendous inner peace and tranquility.
 Helps rejuvenate the brain.
 Help one control the mind and thoughts.
 Helps you conquer fear and become courageous.
 Keeps the brain healthy.
 Calms the entire nervous system and helps dissolve stress.
 Excellent for inducing meditative states of consciousness.
 Develops willpower.
 Builds respiratory capacity.
 Expands and builds the pranic body (energetic body).
Cautions for 1-Minute Yogic Breath:
As the name implies the 1 minute yogic breath, is a single breath cycle
done over the course of 1 minute: 20 seconds to inhale, 20 seconds
hold breath in and 20 seconds to exhale. This is, as I mentioned
above, not easy to do initially and as it involves breath retention, it
should be approached cautiously and slowly. The pranayama should
not be done using strain. You should start with only 5 seconds for
each phase and build up gently from there.
From 5 seconds, work your way up to 10 seconds and then from there
to 15 and finally to 20 seconds per phase.
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Instructions for 1-Minute Yogic Breath:
This breath is not complicated at all, but yet it is immensely powerful.
 Sit in any comfortable posture and close your eyes. You may
also lie down, but sitting is better.
 Take five long, deep, slow breaths to help relax you.
 Now start the pattern of inhaling slowly, holding breath in and

exhaling slowly. As mentioned in the caution above, start with 5
seconds per phase and build up gently from there. Only when
you are ready, should you be doing 20 seconds per phase.
 You may practice this pranayama from 1 minute all the way up
to 31 minutes in a single sitting.
1-Minute Yogic Breath Tips:
Alternate Technique for Improving Capacity:
You may find over time that you are able to do the 20-20-20 cycles,
but only for a few breaths. If that is the case, do a few such 1-minute
cycles and then take a break by doing simple long, deep breathing and
then return to the 1-minute breath.
Using 1-Minute Breath to Test Pranic Body:
I use 1-minute breath to test my pranic capacity from time to time.

So even if I have not been doing this technique, I will sprinkle in 1-
minute breath to see what my pranic status is. You will be surprised
to find that even though you may not be explicitly doing this
technique, a good yoga and pranayama practice builds and keeps your
pranic (energetic) body in tip top shape, which will be verified by being
able to do 1-minute yogic breath.
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1-Minute Breath for Meditators:
If you are practicing Jyana yoga, awareness meditation, insight

meditation, silent mind meditation, zazen or zen meditation,
vipassana, etc., you will know the importance of spontaneous breath
suspension. 1 minute yogic breath can be very helpful to you if you do
practice such meditation techniques, as it assists in this suspension,
which translates to greater gaps between thoughts and thus more
access to one’s silent nature within.
I hope you enjoy this wonderful pranayama and I hope it helps you
awaken to your true Self - Sat Nam.
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Chapter 37
SM Meditation Program: Yoga for

Meditation Set
SM Meditation Program
This set should take you 40 minutes to do. It is to be done daily for
the first 4 weeks as part of the Phase 1 Yoga for Meditation physical
work.
1. Long Deep Breathing (LDB):
a. Description: Sit in Sukh Asan (choose the leg position of your

choice as described in Chapter 7: SM Meditation Program Basic
Meditations) with your hands grasping your knees and breathe by
taking full deep breaths through the nose. The key to LDB is to fill
the lungs entirely on the inhalation and then empty them
completely on the exhalation. The diaphragm is kept relaxed and
the stomach expands out on the inhalation and back in on the
exhalation.
b. Breath: LDB
c. Duration: 5 minutes
d. Benefits: LDB is excellent for expanding ones lung capacity and

bringing in maximum amount of oxygen in every breath. It
promotes healing and helps build the nervous system.
e. Notes: If you feel dizzy return to normal breathing, but in general

LDB should not pose much difficulty for you. If 5 continuous
minutes is too much intersperse with normal breathing as required.
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2. Relax in Shav Asan:
a. Description: Lie flat on your back in Shav Asan have your hands
out to your sides with the palms facing slightly upward, the legs
are shoulder width apart and everything should be relaxed.
b. Breath: Normal Breathing
c. Duration: 1 minute
d. Benefits: Shav Asan is the best posture for relaxing completely as

it provides maximum support to the entire spine and back.
Relaxation between exercises gives the body a chance to
consolidate the gains that the exercise produces and rejuvenate
the areas of the body that are the focus of the exercise.
e. Notes: Don’t fall asleep. Especially if you are not used to waking
up early and are trying to do the SM program in the morning.
3. Breath of Fire:
a. Description: Sit up in Sukh Asan with your hands grasping your

knees and begin breathing rapidly though the nose with equal
emphasis on the inhalation and exhalation- like very fast sniffing.
Keep the abdomen relaxed and allow it to pulse automatically with
the breath. Remember that the breath is not taken in very deep
and the pace is fast, about 3 cycles per second.
b. Breath: Breath of Fire
d. Benefits: Breath of Fire is the breath to do when you want to

increase your energy and quickly oxygenate your blood. It
generates heat it the body, helps detoxify your system and brings
your entire system under one rhythm.
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e. Notes: If you feel dizzy slow down the force and/or speed at which
you are doing the breathing. Or you can substitute Long Deep
Breathing for BOF until you feel ready to switch to BOF again.
4. Relax in Shav Asan: [Repeat #2 again for 1 minute]
5. Butterfly Stretch:
a. Description: Sit with your back straight and the soles of your feet
together. Interlace your fingers around your feet and using your
elbows as levers push down on your inner thighs or calves so your
knees approach the floor.
b. Breath: BOF
d. Benefits: This posture stretches the inner thighs and groin. It

transmutes sexual energy to higher frequencies to be used for
other bodily functions. It is a fundamental stretch for any
meditator and helps one to sit cross-legged with greater ease.
e. Notes: Don’t press down to the point of pain, just enough to feel a
good stretch.
6. Hamstring Stretch:
a. Description: Sit up with your legs extended away from of you.

Lean forward from the waist (don’t arch your back down) and
keeping your knees straight try to hold as far down on your legs as
possible. If you can hold your toes pull them back towards you. If
you can’t hold your toes, arch your feet back towards you to impart
a stretch on the calves.
b. Breath: BOF
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d. Benefits: This posture stretches the longest nerve in the body

(sciatic nerve), which is important for longevity and overall health.
It also stretches the entire back of the body and is a fundamental
stretch that should be practiced daily.
e. Notes: Don’t bounce when doing this stretch. As you feel your
muscles starting to relax accent the stretch further gently.
7. Knee to Chest:
a. Description: Lie on your back and bring your right knee to your
chest. Wrap your arms around your knee and pull down towards
your chest to accent the stretch. Repeat with the left knee.
b. Breath: LDB
c. Duration: 1 minute / sided.
d. Benefits: This helps loosen the hips and stretches the groin.
e. Notes: This is a simple stretch but works on the all-important hip

area which is often stiff and the culprit in many injuries.
8. Frog Stretch:
a. Description: Continue to lie on your back and bring both legs up

into the air with the soles of the feet pointing up towards the sky.
Reach up with your arms and hold onto your feet and pull your
knees down towards your armpits. The legs should be spread
wide, creating a stretch in the groin area. You should be holding
your feet from the inside such that the backs of your hands are
facing each other and your fingers are curled around the arches of
your feet.
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b. Breath: LDB
d. Benefits: Stretches the buttocks, groin and hips.
e. Notes: This is a very comfortable stretch. Just be sure that you

are holding onto your feet the right way (inside out).
9. Bridge Pose:
a. Description: This pose is also called modified wheel pose or

tabletop pose. Bring yourself up on the palms of your hands and
the soles of your feet. You should be facing the sky. Press
upwards with your hips such that your torso is parallel to the
ground. Your fingers are pointing backwards (away from your
feet).
b. Breath: BOF
d. Benefits: Strengthens the lower back, arms, shoulders and

nervous system.
e. Notes: If you can’t do 2 minutes at a stretch take a break and

then come into the posture again. If you find this posture too
difficult do the following modification. Interlace your fingers and
bring your arms and hands under yourself. Now push up with your
hips and raise them up while at the same time push down into the
floor with your arms. Your feet are flat on the floor as before.
Your chin should be tucked in towards your chest.
10. Relax in Shav Asan: [Repeat #2 again for 1 minute].
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11. Cobra:
a. Description: Roll onto your stomach, let your feet rest flat on the
floor, place your hands under your shoulders and lift your chest
and head up arching your back as you rise. Your hips should stay
on the ground. Look up.
b. Breath: LDB
d. Benefits: Adds flexibility and strength to your lower back.

Improves your digestive system.
e. Notes: Go only as far up as is comfortable and take a break if 2

minutes is too much.
12. Knee Bounce:
a. Description: Sit up with your legs extended in front of you. Bend

your left leg and place your left ankle high up on your right thigh.
Hold onto your left knee with both hands and bounce the knee
gently up and down. Repeat with the other leg.
b. Breath: BOF
c. c. Duration: 2 minutes / sided. Benefits: This exercise

targets exactly what a meditator is looking for. Flexibility in the
hips so that one can sit in Sukh Asan at ease.
d. Notes: Let gravity do the work, on the way down don’t push
aggressively. Do not force the knee towards the floor.
13. Cradle Rock:
a. Description: Staying in the same position as in 12 above cradle
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your left leg. To cradle the leg hold onto the left leg with your left
arm from underneath (your left elbow will be on the inside of the
knee joint and you will be holding your left foot from underneath)
and with your right hand hold the left foot. Then rock your leg
back and forth bringing the ankle towards your chin. Repeat with
the other leg.
b. Breath: BOF
c. Duration: 2 minutes / side
d. Benefits: This exercise perfectly complements the previous one

and together they are meditators best friends.
e. Notes: Be careful of your knees, do not strain, and only bring your
leg up as high as is comfortable.
14. Split Stretch:
a. Description: Now extend both legs out wide in front of you and
lean forward from the waist and grasp as low on the legs as you
can. If you can grasp the toes and pull them back towards you, if
you are not holding your toes arch them back towards you to force
a stretch in the calves.
b. Breath: LDB
d. Benefits: This posture is often used as an indicator for determining

a person’s flexibility; it stretches all the lower muscles of the legs
as well as the groin area.
e. Notes: Again be careful of your knees and groin, and don’t overdo
it.
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15. Spinal Twist:
a. Description: Sit up in Sukh Asan hold your shoulder with hands

bringing your elbows out to the side and up to shoulder height and
twist to the left and then to the right. You are twisting at the waist
and your head goes with the direction of the twist. Twist at a
moderate pace.
b. Breath: Inhale when you turn left; exhale when you turn right.
d. Benefits: This exercise loosens up your entire back and helps your
digestive system.
e. Notes: Breathe forcefully to get your energy going.
16. Relax in Shav Asan:
a. Description: You are now ready for your Meditation Session. As

you relax with every inhalation feel yourself being filled with health
and awareness and with exhalation feel disease and ignorance
leaving your body.
b. Breath: Relaxed and Smooth.
d. Benefits: Relaxes your mind and body and gets you ready for
meditation.
e. Notes: As you begin your meditation you may notice that quite
naturally your breathing will switch to STB.
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Chapter 38
Opening Third Eye (Ajna) Chakra

Meditation Technique for Psychic Powers
Chakra Meditation Technique to Open Third Eye
The second guided meditation technique we will explore in the Free

Online Guided Meditation E-Book is a widely used and accepted
method for opening, activating and balancing the mysterious and
powerful Ajna Chakra (Third Eye). It is the potent AUM Mantra
meditation technique.
AUM Meditation to Rapidly Open Third Eye
Background of Ajna Chakra Meditation Technique (Third Eye):
The Ajna Chakra is the sixth chakra of the Kundalini Seven Chakra
System. A chakra is an energy vortex, which resides in a particular
location of the body and governs the organs and glands of that
region. A Chakra is also associated with certain traits and
characteristics of the personality and forms a bridge between mind,
body and spirit.
The Ajna Chakra (or Third Eye) eye lies at the very top of spine in the
medulla oblongata. It relates to the pituitary gland, the pineal gland,
the nasociliary nerve plexus and frontal lobes of the brain.
Chakra Meditation means to activate and balance a particular chakra,
thus improving the functioning of everything in that particular region
as well as refining the associated personality traits and
characteristics. In some cases psychic powers associated with a
particular chakra are also unleashed.
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Ajna Chakra literally means “To Command”. This chakra is also called
the “Third Eye” as the activation gives one the power of intuitive
knowledge. In addition, it is called the “Guru Chakra” as its activation
connects one to the “Inner Guru”. Similarly, it is also called “Eye of
Shiva” or “The Divine Eye” for it’s awakening implies the higher stages
of meditation and wisdom.
Each chakra can be activated by several means. In this guided

meditation we will use the physical trigger point of the chakra
(kshetram) as a point of concentration to activate it. In addition, each
chakra is associated with a particular seed sound (Beej Mantra), which
can be utilized to awaken it. For the Ajna Chakra the Beej Mantra is
the primordial sound “OM” (AUM) and this guided meditation will be
using that as well.
Tools required for Ajna Chakra Meditation Technique (Third

Eye):
 An alarm clock, stopwatch or other time device.
Benefits of Ajna Chakra Meditation Technique (Third Eye):
Primary Benefits:
 Builds the power of intuition.
 Bestows and increases Psychic Powers.
 Increases and refines awareness.
 Provides clarity of thought, insights and wisdom.
 Allows one to connect to the “inner guru” or “higher self” for

guidance and inspiration.
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 Builds the Yogic Mind or Neutral Mind, which is free from
attachments of the ego.
 Build the power to read others and detect their subtle and gross
energetic conditions.
 Promotes flow of Kundalini Energy into the higher centers.
Secondary Benefits:
 Promotes the ability to have Lucid Dreams.
 Allows for non-verbal communication.
 Builds focus and ones pointedness of the mind.
 Improves your vision.
 Promotes health and wellbeing.
Cautions for Practicing Ajna Chakra Meditation Technique

(Third Eye):
Do not strain when holding shambhavi yoga mudra (detailed below).
Guided Ajna Chakra Meditation Technique (Third Eye):
Follow the step-by-step guided meditation below to practice this

technique:
 Sit in a comfortable cross-legged position. You may also sit on a

chair or lean against a wall for this meditation.
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bring your chin back and in, like a soldier at attention. This will
 Keeping the head straight look up at an imaginary point in the

middle of your forehead, just above the eyebrows. This eye
position is called shambhavi yoga mudra. Close your eyes while
holding this mudra. Do not strain excessively.
 Rest your hands in any comfortable position; you can place them
on your knees.
 Try to remain as still as possible.
 Now inhale deeply and begin to chant in a soft, slow, steady

voice the manta OM (pronounced AUM). One chant of OM (AUM)
Mantra should last for the entire exhalation. It is a long “Oh”,
followed by a semi long “Mmmm” during each exhalation. Once
all the air has been expelled, inhale fully again and begin to
chant the mantra once more. Visualize the OM sound coming
from a point in the middle of the forehead just above the
eyebrows and emanating throughout your entire body.
 Continue for the duration of the meditation. If your eyes tire

from shambhavi yoga mudra release the mudra but continue to
chant the OM (AUM) mantra as above. Reapply the mudra again
when ready.
 Once you have completed the meditation, rub the palms of your
hands together to make them warm and place them on your
eyes as you open them slowly. This will relax and comfort your
eye muscles.
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Hints and Tips for Ajna Chakra Meditation Technique (Third
Eye):
 There are many variations to OM (AUM) Mantra chanting for the

activation of Ajna Chakra. I will provide a variation that only
requires silently chanting OM Mantra and therefore can be
practiced almost anywhere. Follow all steps from the guided
meditation above except instead of chanting OM (AUM) Mantra
out loud, as you inhale chant “Oh” silently, while visualizing the
sound flowing into Ajna Chakra from your forehead and then
silently chant “Mmmm” as you exhale, visualizing the sound
leaving your forehead from Ajna Chakra. The rest is the same
as the guided meditation above.
Secret of Ajna Chakra Meditation Technique (Third Eye):
Many women today are actually practicing Ajna Chakra Meditation

without even knowing it. This is resulting from the tradition of wearing
a bindi. A bindi is the colorful decorative dot placed in the middle of
the forehead and was originally designed to provide continual
stimulation to Ajna Chakra by way of its Kshetram (physical trigger
point). So next time you wear a bindi, remember that not only does it
look oh so fine, but it is also raising your level of awareness and
consciousness - not bad for a dot.
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Chapter 39
Week 5 Syllabus:
Objectives:
Knowledge:
 Learn advanced mind meditation.

 Learn advanced yoga meditation.
Techniques:

 Sodarshan Chakra Kriya.
 Silent Mind Meditation Technique.
Articles for Study:
 7 Steps on Doing Advanced Mind Meditation - Part 1

 7 Steps for Doing Advanced Mind Meditation - Part 2
 More Silent Mind Meditations - Chapter 17
 Insights from Advanced Meditation - Fact of Greed

 Insights from Advanced Meditation - Mind is Useless
 Insights from Advanced Meditation - The Yogic Mind
Daily Practice:
Pranayama:
 No Pranayama as Sodarshan Chakra Kriya includes pranayama

practice in it.
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Yoga: 5-10 mins
Meditation: 3-31 mins Sodarshan Chakra Kriya; 20-60 mins Silent

Mind Meditation
 Sodarshan Chakra Kriya

 Silent Mind Meditation Technique - Chapter 12
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Chapter 40
How to Do Advanced Jyana Yoga

Meditation Videos | Silent Mind Meditation
Advanced Meditation Videos
The advanced Jyana Yoga (yoga of intelligence and insight) meditation

videos below are a detailed discussion of the seven steps used by the
Silent Mind Meditation Technique to bring about the cessation of
thoughts and the explosion of insight. Another videos series will also
be uploaded soon, which is a general discussion of this technique,
which can be considered the most advanced form of Jyana (Gyan)
Yoga and is based on the Advaita Vedanta and Zen Buddhist concepts
of no-mind, end of knowledge and negation (neti). This technique, as
I have pointed out before, is an extension of the work done by J.
Krishnamurti and is in my view, the ultimate meditation for Self
Realization.
You are going to notice a flurry of activity on Mastery of Meditation

and Yoga with regard to meditation, as my long term vision of offering
a comprehensive multi-media meditation teacher’s certification
program is nearing completion. Although, I don’t expect mastery of
the advanced technique described here as necessary for certification, I
do feel it is important for authentic meditation teachers to understand
this approach and have a feel for what it entails. This technique is
ultimately a life long practice of moment-to-moment awareness.
A great many benefits that meditation bestows can be achieved with
more basic techniques, that I have already detailed on the website
previously, and of course, knowing them is part of the training
program. But to encounter the state of mind described by Sage
Patanjali as the still mind or Samadhi, or the Zen state of Satori or No-
mind, this technique is the best. Therefore I consider this one of the
highest forms of Gyan Yoga.
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The Silent Mind Meditation (SM for short) is not really complex. It can
be described in one line. Comprehending the mind is action from
moment to moment, via direct perception. Even doing it is not
complicated, but it requires great energy, awareness and tenacity. In
the 2 part video series below, I explain the 7 steps, which I wrote
about in chapter 12 of the Silent Mind Meditation Program, the Silent
Mind Meditations. What I hope is for you to once catch a glimpse of
the "Fact in Action". See the actuality of the beast of desire, the fact
of desire. It is mind blowing when you do. And if you can do it even
one time, you will realize a human potential that you have to
comprehending the fact directly, not just intellectually, and this will
open up a new way of observing for you. All of us humans have this
potential, but very few develop it. Developing it leads to
transcendence.
I expect those taking the certification program, or those who are

serious about meditation and Self Realization, to have questions about
this technique. That is natural and healthy and I feel, since this is
perhaps a new approach and subtle in nature, discussing it in many
different ways is helpful in deepening our understanding regarding it.
Once you understand completely what this technique is all about, you
will have understood completely everything there is to understand (see
the article Asking the Right Questions for more on this topic). After
such understanding, you will have no more questions left. For a Gyan
Yogi, mastering this technique and approach, should be the highest
goal.
Below is a 2 part series where I am discussing the 7 steps needed to

practice this most advanced Gyan Yoga meditation, the Silent Mind
Meditation technique. Also, to read how these steps equate to Sage
Patanjali’s steps of Dharana, Dhyana and Samadhi, please read the
following article Most Advanced Mind Meditation Technique. For those
who have inquired already about getting certified for teaching
meditation, please be on the lookout for the teacher’s training program
that will be coming online in the next week or so.
The videos regarding the general discussion of Silent Mind Meditations
190
that I allude to in the videos below, will be uploaded soon as well.
7 Steps of How to Do Silent Mind Meditation Videos
Silent Mind Meditation Videos – Part 1 and 2
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Chapter 41
SM Meditation Program: The Silent Mind

Meditations for Phase 3:
Silent Mind Meditations for Phase 3
In phase 3 after you do the Yoga for Awareness set, the rest of the
time (40 minutes) will be spent entirely on practicing the Silent Mind
Meditation for that week. In the event that you find yourself very
distracted and the mind exceedingly restless, switch to the Basic
Mediation of your choice until the mind settles down and then return to
the SM mediation. The following are the 4 SM meditations for phase
3. Any of the four can be a catalyst in propelling you to what lies
beyond the mind. Each should be practiced for 1 week sequentially.
SM Meditation III: Concept Meditation: “Thoughts are just

concepts.”
This SM meditation is very effective for disengaging from your thinking

mind and breaking its hold on your awareness. As we mentioned
earlier, the concept is not the actual, or put another way, the word is
not the thing. The word or thought is a conceptual representation of
the actual, but for us the mind’s projections have become real and the
real has become hidden. This meditation utilizes the fact that every
thought is just a thought; it is just a concept - not real - and asks that
you see this fact and drop it. Generally we are always drawn into the
thought due to our attachments, but in this mediation seeing the
thought as just a concept de-claws it of its power and ends its reign on
us. Any attempt to do anything different is just another concept so
don’t buy into it and just drop that as well. You will know you are
getting this when you start to realize the difference between being
inside a thought versus being outside a thought.
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SM Meditation IV: Time Meditation: “Thought requires Time to
move.”
This meditation is a little subtler than the ones you have been
practicing so far. It is one that justifies the requirement that the fact
should be intellectually understood (requirement #3). For this
meditation we will focus on the future component embedded in our
every thought from moment to moment. In every effort, every goal,
every attempt there is the assumption of a future time in which the
state sought after will come into existence. Without this assumption
no effort or struggle could be born. The attempt to reproduce a
previous state or achieve a new one implicitly requires the future to be
a part of one’s reality and the object of this SM meditation is to see
that and disallow it. Without time, there is nowhere for you to travel
to. The meditation will take you from the struggle of becoming into
the ease of being. Remember the key to SM meditation is to see the
fact. So here you must see the fact of time embedded in each effort,
doing so and rejecting it will bring about an opportunity for the
timeless to be.
SM Meditation V: Hope Meditation: “Hope is the constant state

of our minds.”
We are always hoping. This is closely related to the previous SM

meditation in which you were observing the fact of time. In this
meditation, you have to see that you are always hoping, for whatever
reason, to get somewhere. This hope gives rise to your efforts and
your exertion of will in an attempt to fulfill. Remember the object of
SM meditation is to start to see the reality of this and drop it from
moment to moment. In the end even hope has to be abandoned if
you are interested in the Truth.
SM Mediation VI: Asleep Meditation: “You are constantly

asleep.”
In this final SM meditation you will begin to realize the fact that “You
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are constantly asleep.” As soon as a thought sucks you in, you are
lost in the story line, asleep to reality. The only thing you can do is
become aware that you are lost. The instant where you have attended
to your inattention is when you are not lost. As the mind moves
again, it will again try to seduce you into its reality and put you to
sleep. Upon seeing that your attention has once again been
compromised, you are in alertness. This is the crux of SM - to be
awake from moment to moment as best as you can.
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Chapter 42
Insights From Advanced Zen Meditation

Practice - The Fact of Greed
Insights From Advanced Zen Meditation Practice - The Fact of

Greed
The meditation technique, if it can be called that, which I practice is

really one that is not part of any traditional school of meditation. If I
had to categorize it, I would say it is Advanced Insight Meditation or
Advanced Zen Meditation. It has its roots in Jyana Yoga, Advaita
Vedanta and can almost be considered a continuation of the work of
Jiddu Krishnamurti. I call it the Silent Mind Meditation Technique and
it evolved for me over time as I immersed myself deeper into the art
of meditation. It is not a meditation technique from any particular
book or school. If you are interested in the intellectual path (Jyana
Yoga) to enlightenment, then of all the articles on this website the one
you should read is: The Silent Mind Meditation Program - The Silent
Mind Meditations - Ch 12.
In this series I will provide the insights that take place during the
practice of Silent Mind Meditation, which I also tend to refer to as
Advanced Insight Meditation or Advanced Zen Meditation. In the
article Essential Meditation Tips & Tools for Daily Practice I indicated
that I keep a journal in which I jot down any experiences and/or
insights which take place during my meditation sessions and in this
series I will quote these insights directly from my journal.
Many students in the past have found these insights to be very helpful
to them in their own meditation practice and I hope you too will find
this series enlightening, inspiring and beneficial.
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Insights from Advanced Zen Meditation Practice - The Fact of
Greed
Some part of our mind is always in greed. It wants something

different from that which is - and it directs us via "shoulds" to try
to achieve this different state.
This is the fact. We are not able to fully appreciate this Truth.
See it and accept it. There is nothing you can do about it. The
part that is trying to do something is the very part that is being
referred to here. It is the part that is greedy.
There is so much rubbish out there with regard to meditation.

You are absolutely alone - no guardian spirits, super Gurus,
personal power beasts, protective angels sitting on your shoulder
- nothing. They are all creations born out of fear. You are alone
with your endless, inexhaustible greed. I am sorry but you are
stuck and you have to see that and be that.
Commentary on The Fact of Greed
In hindsight maybe this was not the most cheerful meditative insight
to kick off this series with :-), but, these insights are unedited, raw
and not sugar coated. They are the direct realizations born out of
acute observation. In other words, they are not analytic or logical
conclusions, but, instead are the awakenings, which take place when
the fact of "what is" is being directly perceived in advanced stages of
meditation. They are best described as the action of intelligence.
Learning to observe things just as they are is meditation. The insight

with regard to greed is to understand without a shadow of doubt that
to try and change the state of greed is in fact being greedier. All you
can do is watch this activity closely and the watching of it is the ending
of it.
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Chapter 43
Insights From Advanced Zen Meditation

Practice - The Mind is Useless
Summary: In this part of the insights from advanced Zen Meditation

practice the futility with regard to trying to solve the problem of desire
with the instrument of the mind is discussed. The mind and logic have
inherent shortcomings, which essentially render them useless when it
comes to the question of freedom and enlightenment.
This series is the insights that take place during the practice of
advanced Insight or Zen Meditation, or my version of this type of
meditation, which is the Silent Mind Meditation Technique. In part 1 of
this series Insights From Advanced Zen Meditation Practice - The Fact
of Greed I gave some background regarding this practice and you can
head over there to read about it. Briefly, I am providing the unedited
and raw insights that I write into my meditation journal at the end of
my Silent Mind Meditation sessions. Here is another one of those
quotes, which I think you, might find interesting and useful.
Quote - The Mind is Useless
"Your meddling ways will have to mend. Logic will eventually fail
you, as the nature of our mind is to assert everything in the
positive, in other words, everything is subject to the machinery
of desire. Thus anything you do, including the attempt to do
nothing, is the extension of the current direction - effort.
The opposites are fictitious. There is no non-greed, non-effort,

non-desire, non-meddling, non-trying, non-thinking, non-hope,
non-activity, non-should, there is just the cunning mind, filled
with ambition trying to achieve something. So, take it easy -
there is nothing good you can do. You can only make things
worse or, at best, keep them the same."
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Commentary on The Mind is Useless
J. Krishnamurti along the lines of the idea of good and bad puts this
quote forth. You will find that idea discussed in the article Jiddu
Krishnamurti on the Flowering of Goodness. The essence of what I am
trying to say is that the mind cannot help you with regard to your
current state of endless seeking and dissatisfaction. It, being caught
in this trap of desire, only ends up asserting another goal, which then
becomes the object of further desire. This is regardless of weather the
goal is framed by logic as a negative or not (desirelessness,
efortlessness, selflessness etc). All become objects to pursue, thus
propagating exactly that which they are looking to negate (i.e. chasing
desirelessness is just another desire).
Observe this fact keenly in real time, that is meditation, that is

intelligence and that will bring about its own action.
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Chapter 44
The Yogic Mind - The Perfected Mind
Summary: In Kundalini Yoga the Yogic Mind, is called the fourth

spiritual body, and for those of us drawn to meditation, this is the
mind we look to have emerge and persist during our meditation
practice and beyond. This mind is also called the Neutral Mind and it’s
development leads to enlightenment.
Key Concepts: yogic mind, neutral mind, enlightenment, zen

meditation, insight meditation, jyana yoga, krishnamurti, meditation
practice, meditation technique, intelligence, brain development,
Buddhism, Hinduism
The Yogic Mind - The Perfected Mind - Insights from Advanced

Meditation Practice
This series is about insights that occur during advanced stages of

Silent Mind Meditation. These are insights that emerge due to direct
perception of that which is taking place within the inner walls of the
human mind. The quote below is from the notes put down after such
meditation sessions.
The silent mind meditation technique employed belongs to the

category of Jyana Yoga or advanced Zen Meditation and is closely
related to the work of J. Krishnamurti.
Here is the quote that I noted after such a session of insight

meditation:
The Yogic Mind - The Neutral Mind – Quote
There have been suggestions to just say no to struggle, to

negate it, there have been suggestions to not-resist struggle
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etc. The idea is really to do both simultaneously. In other
words, to neither indulge and also, to not resist. Just observe,
just let it go.
Just as the body first resists to being made to be still, so does

the mind resists to not being catered to. It puts forth what
should be done and resists being simply observed. This impulse
to do, to be occupied, to try, is very deeply ingrained and will
not easily fall away - or subside. But we must have the
relentless passion to not engage in it, so that it weakens and
eventually dissolves.
This is true mastery, to be able to observe the Truth in action

and this is worth praying for.
The Yogic Mind - The Neutral Mind – Analysis
The above is the greatest application of the Yogic Mind. To be wielded

as an instrument of keen observation. The point that I think is very
rare to grasp, and is only really understood by those who actually
practice meditation seriously, is that we are talking here at the level of
individual thoughts.
Most conversations regarding meditation simply speak to attitudes,

such as being mindful, kind, calm, etc. These attitudes are absolutely
wonderful and emerge naturally as a result of your spiritual practice,
but here we are indicating something much more precise, fundamental
and "real time". Here, we are speaking of the human capacity to
devour each thought completely, prior to the onset of the next
thought.
By devour, I mean to comprehend completely. Such digestion of

thoughts requires fantastic observation, so that no aspect of any
thought goes unnoticed. When one comprehends thoughts in
such a way, only then is there neither resistance nor
indulgence taking place, there is simply insight flowing under
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the full light of awareness. Any deviation from this observation is
the return to the ordinary mind.
Mediation of this nature is illumination, is awakening. This is

intelligence at work. If you have understood what has just been
described, then you understand what is meant when one says, the
beginning is the end. The Alpha is the Omega. This is Jyana Yoga and
Vedanta; this is Insight Meditation. This mind is the Neutral Mind in
action. This is the Yogic Mind.
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Chapter 45
3 Most Powerful Yoga Pranayamas and

Kriyas - Sodarshan Chakra Kriya - Part 1
Most Powerful Yoga Pranayama Video
Sodarshan Chakra Kriya Video
Pranayama, the science of breathing and breath control, is

undoubtedly one of the greatest arts one can learn and practice for
spiritual growth and personal development. It holds within itself the
power to transform the lowest most gross to the highest most refined.
This transforming power of pranayama can act upon any and all levels
of your being, whether that is physical, emotional, mental or spiritual
(energetic). This science has been perfected over the centuries in the
East and was mostly kept a secret, only handed down verbally from
Guru to a deserving disciple. Now, it is much more available to those
who seek it, but I still feel that the knowledge really only finds those
who are deserving of it. Having said that, life has brought you here
now, so take this opportunity and discover the tremendous power of
the Science of Pranayama.
The 3 Pranayamas I am going to present here are typically not for

beginners. Fortunately, all 3 have modifications, which you can start
out with first before building up to the advanced techniques. I will also
present these modifications here and I strongly suggest you start with
them first before jumping ahead to the advanced techniques. In
moving forward sanely, gently and systematically you will prepare the
system to better handle the affects of the advanced forms. This
systematic approach is not only much safer, but is also better for
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extracting the full benefits of the pranayamas. Part 1 of this series is
about Sodarshan Chakra Kriya. Before I go into Sodarshan Chakra
Kriya, I want to give some quick guidelines that should be followed for
all 3 pranayamas in this series.
Basic Guidelines for practicing Pranayama:
 Do not practice any advanced pranayama if you are unwell.

Only do light easy pranayamas.
 Clothing should be loose and should not restrict the movement

of the abdomen. Our breathing is already very shallow, we don’t
need to compound the issue further by hampering the natural
movement of our diaphragm.
 Your stomach should be empty. Which means you need to wait

at least 2-3 hours after a meal before practicing pranayama.
 If possible practice in the early morning. Early morning is the

best time to practice your sadhana (spiritual work). For more
information and help on this you can read The Secret on How to
Become an Early Riser.
 You should sit in a comfortable position, preferably in some

variation of cross-legged (sukh asana). For more information
on sukh asana or other positions you can sit in (like a chair) see
Silent Mind Meditation Program: Basic Meditations - Chapter 7.
 Most importantly, DO NOT STRAIN. I cannot emphasize that

enough. Take your time, you will enjoy your practice more and
you will be able to establish a regular routine, as you will not
dread doing your daily work.
 One last thing. The pranayamas being taught here, when

practiced sincerely over time, can bestow great power to the
practitioner. Normally, these techniques were not transcribed
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and as mentioned earlier, were taught only to those held in great
trust, so I ask you to respect that trust and agree to not in any
way misuse the powers obtained from the practices described
below.
Sodarshan Chakra Kriya:
Background:
Sodarshan Chakra Kriya (set) was taught to me by my Kundalini Yoga

teacher Ravi Singh who studied it under the guidance of Yogi Bhajan.
It dates back a few thousand years and is reputed among all the
known Yogas, including Kundalini Yoga, to be the most powerful
Pranayama exercise there is. You will notice that it is called a kriya,
although a kriya typically is a complete set of asanas and yogic
exercises (see Introduction to Kundalini Yoga for more information on
kriyas and how Kundalini Yoga works in general), it also applies in
some cases to a single exercise, which is very complete in and of
itself. Sodarshan Chakra Kriya is a pranayama exercise that is exactly
that, very complete and also very powerful.
Benefits of Sodharshan Chakra Kriya:
The superlatives describing Sodarshan Chakra Kriya are lavish to say

the least. In Yoga terms it will give you Nao Niddhi (the nine precious
virtues) and Artha Siddhi (the 18 occult powers). These 27 facets
contain all of human life and in acquiring them you perfect all that can
be perfected in a human. Given this Kriya’s reputation for bestowing
Psychic and Yogic Powers, it is often practiced by those interested in
acquiring these Siddhis (powers). There is no harm in this, as long as
these powers are used for the benefit of others and to assist you in
your spiritual progress. This kriya, though, is equally valuable to those
interested in the final goal of human life - to see and merge with the
Divine Non-Dual nature of Reality. This is because, it is very effective
in dissolving the blockages (granthis) caused by frozen emotional
debris in the nadis (the channels for the movement of Kundalini
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Energy) and as the channels are purified greater flow of kundalini is
facilitated allowing for the chakras (energy vortexes) to be activated
and balanced. In turn, the activation of the chakras and this greater
flow of Kundalini Shakti (energy) leads to the refinement of
awareness, which allows one to penetrate the veil of illusion - that
Reality consists of duality.
Sodarshan Chakra Kriya also dramatically improves your physical

wellbeing. In fact, as you practice it you will start to feel quite
invincible over time. It expands your nervous system, respiratory
system and helps your digestive system. I find that the most profound
health benefit is a boost to the immune system when I practice this
kriya regularly. Overall the kriya promotes peace, joy and strength.
Description of Sodarshan Chakra Kriya:
Sit up straight, have your spine erect and bring head back slightly (not
up) so your chin is subtly drawn in and back like a soldier at
attention. This aligns your spine with the back of your head and is
also called Jalandhara Bandha. Your eyes should be 1/10th open
looking down at the tip of your nose. Rest your left hand on your left
knee. Block your right nostril with your right thumb and have the
remaining fingers pointing upwards. Now breathe in deeply through
the left nostril filling your lungs to capacity. Lower your right hand
now and place it on your right knee. With your breath held in (Antar
Kumbhaka) begin to pump your stomach (pulling in the abdominal
muscles) to the mantra "Wahay Guru". You will pump your stomach 3
times for each iteration of Wahay Guru. Once for Wa, once for Hay
and once for Guru. The mantra should be chanted mentally of course,
since the breath is held in. Chant for a total of 16 Wahay Gurus, so for
a total of 48 stomach pumps with the breath held in. Then raise your
right hand, close off the left nostril with your right pinkie and breathe
out of your right nostril. This completes 1 cycle - breathe in through
left nostril, hold and pump, breathe out through right nostril. Continue
to repeat this cycle for the duration of the kriya.
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Duration:
There is no formal time duration for Sodarshan Chakra Kriya; it is left

up to the practitioner to determine what is right for them. Below I will
give the recommendations when I discuss the modifications.
Beginners Sodarshan Chakra Kriya:
Modify kriya as follows: Do only 1 pump for each chant of Wahay

Guru. So in total with your breath held in you will do 16 pumps per
cycle. Also, reduce the force of the pump to where you are
comfortable. Start with 3 minutes and build up to 11 minutes. The
kriya should be practiced daily.
Intermediate Sodarshan Chakra Kriya:
Modify kriya as follows: Do only 2 pumps for each chant of Wahay

Guru. One for Wahay and one for Guru. So in total you will do 32
pumps with your breath held in per cycle. Pump your stomach with a
moderate force. You should try to do 11 minutes, and then go to 22
minutes and then to 31 minutes daily.
Advanced Sodarshan Chakra Kriya:
Do the kriya as described above in the description section. You should

be pumping your stomach with full force and you should do 31 minutes
daily. The commitment should be to do 40 days without missing a
day, 31 minutes each day. This was exactly the requirement by Ravi
for his Kundalini Yoga teacher’s training course as well. If you miss a
day, you go back to 1 and start over till you complete 40 days.
Perfected Sodarshan Chakra Kriya:
Yes there is more, you are not done yet: -D. To do the perfect and
complete kriya and thus extract the maximum benefit and reach super
human caliber, the requirement is to do 62 minutes per day and build
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it up to 2 1/2 hours everyday. If you can discipline yourself to do that,
the kriya will provide everything needed in all areas of your life.
Design of Sodarshan Chakra Kriya:
This kriya bestows its many blessings by taking full advantage of many
important aspects of Pranayama and Yoga numerology. Below are
some of the details behind this successful design.
 Breathing in through the left nostril activates the right

hemisphere of the brain. This hemisphere is responsible for your
meditative, creative and artistic powers. Activating it helps
unleash and grow these aspects of your nature.
 The number 16 is associated with the Ajna Chakra; also know as

the Third Eye, Divine Eye or the Eye of Shiva. Chanting the
mantra Wahay Guru 16 times activates Ajna Chakra, which is
responsible for many psychic abilities and the power of intuition
and wisdom.
 The mantra itself, Wahay Guru, means ecstasy beyond words

and represents one’s higher consciousness. Chanting this
mantra attracts this divine energy towards one.
 Pumping the navel helps ignite and awaken Kundalini Shakti so

she can make her ascent up the primary Nadi (Shushumna) all
the way up to the Crown Chakra (Sahasrara Chakra) activating,
rejuvenating, balancing and healing all the other Chakras and
associated organs in her path.
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Chapter 46
Silent Mind Meditation: The SM

Meditations
Silent Mind Meditation
As outlined in Chapter 8 (SM Meditation Program: Phase 2: Daily Yoga

and Meditation Practice) for the first 2 weeks you will do the basic
meditation that you have chosen for 30 minutes. Once you begin
the third week of Phase 2 it is time to start your SM meditations. SM
meditations are done in the same posture as you have chosen for your
basic meditations. For weeks 3 and 4 of phase 2 you should do your
basic mediation for the first 10 minutes of the meditation session and
then for the final 20 minutes you should practice the SM meditation
designated for that week. No break should be taken between the
basic meditation and the SM meditation. The basic meditation will
serve to settle the mind down making it easier to observe. The SM
meditation will take you the rest of the way. It is now time to explore
exactly what SM meditation is and how to do it.
From the program you have participated in so far you must have
started to gather some ideas about the nature and purpose of SM
meditations. SM meditations use the power of acute awareness and
intelligence generated by a vitalized, intense system to directly
perceive the mind and by virtue of this perception bring the thinking
process to halt itself. This will be clearer as we break down and
investigate the process behind SM. Following are the 7 steps of SM
practice.
1. You have a single, absolute fact.

2. You personalize the fact.
3. You form a single intent to perceive this fact.
4. You apply all your energy and passion in pursuit of this intent.
5. You crystallize.
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6. You negate the fact.
7. You let go.
Let us now explore each of these aspects in detail.
1. You have a single absolute fact.
SM meditation is based on generating the required energy and

channeling it into swift attention and instant comprehension so that
the fact of what is going on within starts to be directly perceived. One
of the more interesting aspects of the condition we are in is that it can
be stated in many irrefutable ways. In the first step of the process
you choose one particular way of factually describing your internal
condition. This description is the single absolute fact. This fact is
what you will be pursuing to realize, not intellectually, but actually
during an SM session. The fact must have the following constitution…
1. It must be an absolute constant truth in the sphere of our minds

and its relationship to Reality.
2. The more appealing it is to you the better it will work.
3. It must be intellectually understood.
As stated above the fact is a truth related to the workings of your mind
and thinking processes as it currently is. In other words, it is not an
impersonal fact, like the mass of the moon or the elemental makeup of
water. It is a fact that describes the constant internal state of your
mind, such as, “Desire is the phenomenon that drives you to
struggle.” In other words, the fact is in action, available for your
viewing, from moment to moment. It is a remarkable thing when you
start to see how repetitive and simplistic your mind really is at a
fundamental level where these facts are constantly in operation.
The second aspect of the fact is much more subjective. Essentially,

you want to use whatever description touches a nerve and carries a
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punch. A description that is inspiring and has an affect on you will be
more effective. The deeper and greater the affect the better. As you
try the various SM meditations, each based on a particular description
of the condition of your mind, you will start to get a better feel for this
aspect. Some meditations will be simply easier for you to grasp and
work with at particular times.
The third aspect is that we must understand the fact fully at the
intellectual level. This understanding will be of great help to you when
you are trying to apply yourself to see the actuality of the fact in
action. This understanding can be ascertained and enhanced through
study, discussion and self-dialogue. The SM meditations provided later
in the program are explained clearly and fully to give you this
understanding.
2. You personalize the fact.
The second step of SM is to personalize the fact. So, for the above
fact, “Desire is the phenomenon that drives you to struggle,” you
would form the quest; “Let me see desire driving me to struggle.”
This will then become the reality that you will seek to actualize.
3. You form a single intent, to perceive this fact.
The third step of SM practice is to have a single passionate intent,

which is to see this fact in action. You must have absolutely no other
intention in mind except this one. Your mind forms just one desire,
one wave, which is to perceive this fact. Be firm in this resolve for the
mind is going to throw up many tantalizing subjects and you must
repeatedly return to the pursuit of your intent. One of the main goals
of the basic meditations was to help you develop this ability to focus
and stay on the topic of your choosing and in this case the topic has to
be the single minded purpose of seeing yourself subjected to the fact.
4. You apply all your energy and passion in pursuit of this

intent.
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This is where the work really begins. So far you have selected the
fact, personalized it and set your single-minded intent. This is the
step where you are going to apply yourself with as much passion and
energy you can muster to see the fact in action. What is most
important here is that we are not talking about understanding the fact
intellectually, what we are saying is that you must encounter and
realize the fact through direct perception. This is the key to SM and
everything hinges on it so let us explore it greater detail.
Normally we understand things intellectually using our logical and

analytical mind, but now we are going to comprehend via direct
perception. We are going to constantly, moment to moment, watch
our thinking process and see clearly the actual fact in operation. In
other words, instead of simply understanding conceptually that
“Desires drive you to struggle”, the very process of “Desire driving
you to struggle”, is going to be completely grasped and instantly
comprehended as it occurs from moment to moment. The beast of
desire can be and is going to be encountered. The verbal and
intellectual understanding will occur in parallel to the realization of the
actual phenomenon, instead of just existing as a mental construct. At
first, since you may not have applied yourself in this way, you may
continue to remain at the intellectual level, but as you persist keenly
and arduously applying the full capacity of your energies, the thinking
process will spontaneously start to slow down and you will begin to
catch glimpses of the fact. Once this begins you must remain deadly
focused and push forward so that the next step of the process can
occur.
5. You Crystallize.
Crystallization brings with it a great joy. It is the witnessing of the

fact in action from moment to moment without missing a beat. Your
energies are now fully integrated and the fact along with its entire
story is being understood effortlessly. The power of swift attention
and acute intelligence are now at work and all movements of the mind
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are being comprehended. During this stage the mind is an open
book. Not only is the fact clearly visible but so is the truth behind any
other thought that occurs as well. This is insight now flowing.
6. You negate the fact.
This step is very closely linked to crystallization and there is usually

some back and forth between these two stages in a SM session. The
negation of the fact arises naturally because it becomes clear from
seeing the mind in action that its current state breeds suffering. The
facts that underlie the movement of the mind all bind us to time and
ego, and all have their roots in the desire/fear combination. They
perpetuate in us a sense of incompleteness and dissatisfaction and
keep us bound to the fruitless pursuit of self-security. Seeing the fact
in action clearly brings this entire picture to light and leads to the
natural, sane and spontaneous negation of this pattern. In other
words you clearly see the state “desire driving you to struggle”, and all
that it entails (greed, suffering, hope, fear, pettiness etc) and you
just reject it. As it occurs again, for if the mind moves the fact is in
operation again, you see it again and reject it. This leads to the last
stage.
7. You let go.
As you dive into SM meditation the subtle truth that will become ever
so painfully clear is that you are the source of your suffering. The
mind upon inspecting itself will realize that it is the creator of the very
activity that is causing all the grief. For example, when one, seeing
greed being the source of all the struggling tries to end it, one is just
perpetuating greed by hoping to attain a state free of greed. When
one sees oneself struggling constantly and decides to try to stop that,
one has in fact undertaken a new struggle. Startlingly, this
perpetuation of the current state is all that the mind is capable of
doing and SM meditation brings the mind to this realization. This then
means that the mind will have to stop its mischief and that requires for
it to cease, for you to let go of it. When you arrive here you will know
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what to do, and it will just be a matter of courage at this point. Have
faith, be brave and Jump.
SM Meditation I: Fact of Struggle
The first SM meditation that we will introduce is one of the most

powerful and potent. It is the following fact, “One is constantly
struggling.” This is the way our mind is at all times- engaged in a
struggle. Thus the fact meets the first criteria of being in constant
operation in the sphere of self-consciousness. Although the impact of
this knowledge on you is unknown (second criteria), in general this
fact is quite poignant and usually has a strong impact. Finally, the
third criteria requires that you understand the fact intellectually so lets
explore it in some detail.
By struggle we are referring to any internal effort that you are placing
yourself under. It is meant in the broadest definition of the word and
includes any attempt your mind is making to achieve. As you turn
your attention to your thinking process you will see that you are
constantly setting a goal for yourself and are busy trying to achieve
that goal. The question that arises is - Can we ever free ourselves
from this pattern of eternal striving? Of course, one must see clearly
that trying to free oneself is just another struggle. So negation of the
fact is not to try and chase its opposite. To pursue a state of "non-
struggle" is still a continuation of struggle. So what is meant by
negation instead is to just drop it, finish it, reject it immediately. To
summarize then, you have your intention set to see your mind in
constant struggle and upon seeing this clearly drop it every time it is
noticed. The mind must realize that anything at all it tries to do is just
useless - only creating more struggles. Remember the key to SM is
that the concept is not the actual. What you need to do is to see the
actual, the fact, and not just its interpretation by the mind. The very
seeing of struggle is the ending of struggle.
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SM Meditation II: Pursuit of the Ideal
The keen mind will start to see that any one piece describes the whole
puzzle and that if you can understand one piece completely you will
understand the whole puzzle and consequentially all the pieces. The
second SM meditation is just another way of describing the current
constant state of the mind; it is the fact that “One is always in pursuit
of the ideal”. Another way to putting this, which lends itself to be
easily seen during meditation is, “One is always subject to ‘shoulds’”.
“I should be watching my mind,” “I should not be greedy,” etc. and, as
always, to say that you should not be under the control of shoulds is
just another "should".
The ideal is the authority that prevents you from ever; just being in
the present - as you are. It creates the gap, the conflict, between
what is and what should be and then trying to bridge this gap becomes
the rest of your life. It results in the endless effort of your mind to
arrive somewhere, to become something. This authority arises from
two sources. One is the authority of an outside entity, which then
dictates what one ought to aspire to - how one ought to live one’s life.
Two, there is the authority granted to conclusions drawn from past
experiences. Authority decrees, do this, do that, be like this, be like
that, implying that as things are, as you are, is unacceptable. The
problem is that in trying to change, to become the ideal you don’t
change at all. In other words, in trying not be greedy you remain
greedy and in trying not be selfish, you are obsessed with yourself, in
trying not to be violent you are in conflict. The ideals are
just fictitious. There is no such thing as non-greed, unselfishness,
non-violent etc. There is just the perpetuation of greed, conflict etc.
SM meditation demands that you see that any attempt to change is to pursue the
direction established by another "should", and so has to be dropped. The only truth
is the way things are, exactly at this very moment. Whether it is the conclusions of
past experiences or the voices of others that are telling you how things should be,
your job is to see the painful condition of always chasing the ideal and reject it.
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Chapter 47
Week 6 Syllabus:
Objectives:
Knowledge:
 Learn about Kundalini.

 Understand the fundamentals for Enlightenment.
 Expand knowledge regarding meditation techniques.
Techniques:
 4 Part Deep Breathing Exercise.

 Spinal Warm-up Series.
 Trataka Meditation Technique.
Articles for Study:
 Dangers of Kundalini Yoga

 Kundalini During Meditation
 Kundalini Awakening Symptoms
 Meditation Techniques, Types and Practice | A Comprehensive
Guide
 SM - Confidence
 SM - Honesty
 SM - Urgency
 Beautiful Light Meditation for Joy and Intuition
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Daily Practice:
Pranayama: 3-5 mins
 4 Part Deep Breathing Exercise
Yoga: 5-10 mins
Meditation: 5-20 mins for Trataka; 20 - 60 mins for Silent Mind

Meditation
 Trataka - Meditation for Concentration

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Chapter 48
Dangers of Kundalini Yoga
Dangers of Kundalini Awakening
Is Kundalini Yoga dangerous? Ah yes, the question I get asked more

and more as people learn about Kundalini Yoga is general or discover
this website. Kundalini Yoga is certainly a powerful science and if not
approached with intelligence and respect it can produce some
challenges and difficulties for the practitioners. That is not meant to
discourage you from taking up it’s practice, it is meant to help guide
you so that you undertake Kundalini Yoga practice safely and thus,
enjoy the enormous benefits that this form of yoga bestows (See
Rapid Benefits of Kundalini Yoga Practice & Top 10 Health Benefits of
Yoga Practice for more details on the benefits of yoga).
Kundalini Yoga is favored over other forms of yoga, because of the

rapid gains that can be made by those who practice it sincerely. What
this means in practical terms, is that Kundalini Yoga can more quickly
purify your energetic channels, charge and balance your chakras
(energy centers) and awaken in you greater and greater flow on
kundalini shakti (energy), than other forms of yoga. Thus, it is the
fast track to spiritual growth and enlightenment. This is great, but
herein also lies the danger. Improper Kundalini Yoga, coupled with
incorrect lifestyle and preparation, can unleash more energy in you
than you are ready for.
This premature awakening of kundalini or excessive flow of shakti

(energy), before the body is ready to handle it, is the danger with
improper Kundalini Yoga practice, or with kundalini shakti in general.
The reasons for kundalini awakening are vast and varied, and
sometimes have nothing to do with yoga practice at all. You can read
about the difficulties that sometimes arise with such kundalini
awakening in the popular article Symptoms of Kundalini Awakening.
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Ideally, you want kundalini to awaken as per your body’s capacity to
handle her and to that end, there is no better approach to preparing
the body than intelligent yoga practice, and specifically intelligent
Kundalini Yoga practice.
So what is intelligent Kundalini Yoga practice and how do we go about

awakening kundalini safely and wisely? In many articles on this blog I
have provided such important safety guidelines and in this article I
would like to put all that wisdom together so that it’s easily accessible
for all who are interested.
Below are these important guidelines to help you minimize the danger
of premature kundalini awakening and thus, avoid the problems that
this condition can sometimes cause.
Guidelines for Safe Kundalini Yoga Practice:
1. Don’t Over Strain:
This is rule number one for minimizing the danger of premature

kundalini awakening by ensuring you are not going further than what
your body is ready for. This applies to the practice of all forms of
yoga. Weather you are doing yoga breathing exercises (pranayama),
yoga poses (asanas) or kundalini yoga sets (kriyas), you should not
push excessively. Of course some challenge is good, but you are
looking to develop your capacity systematically, so keep that in mind
and aim for steady progress. Remember, the turtle did beat the hare.
Two more important safety notes when it comes to doing your
Kundalini Yoga practice. First, be sure to warm up before doing any
difficult kriyas (sets) or asanas (postures). Second, be sure to work
around injuries and use modifications for advanced poses whenever
necessary.
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2. Don’t Do Excessive Chakra Meditations:
I constantly have yogis reaching out to me, both online and at my

studio, who have focused exclusively on Chakra Meditations and thus,
created imbalances for themselves. I have given some powerful
Chakra Meditation techniques in the following 2 articles, The Top 3
Chakra Meditation Techniques and the very popular AUM Mantra
Meditation for Opening the Third Eye Chakra, and although, I expect
you to learn and use these techniques, I have advised that they should
not be the only focus of your Kundalini Yoga practice.
Chakra Meditation techniques, directly stimulate and open the chakra
points, which then creates the greater flow of kundalini to take place in
the respective regions. The danger of course, is if the nerves, glands,
organs, psychic pathways (nadis), etc, are not strong enough to
handle this flow. As then it can create imbalances and issues for you.
So the advice is to practice such direct techniques only after you have
sufficiently developed your level of fitness, health and strength of
internal systems. This of course you can accomplish by practicing
Kundalini Yoga Kriyas Sets, Hatha Yoga Asanas and/or Yoga Breathing
Exercises (Pranayamas), regularly and sincerely.
3. Danger of Using Drugs:
Unless you are a wandering naked sadhu (Nanga Yogi) or a developed

Aghori (see article Nude Yoga Exposed), it is very unlikely you are a
master of how to use narcotics. The techniques of how to prepare mix
and use narcotics (and certain rare herbs) for awakening kundalini, is
still held in great secrecy and if you want to learn this alchemy, you
are going to have to take a trip to India and get initiated. There are
other ancient religions that also know some of these secrets (like the
varied use of tobacco by the American Indians, etc.), but most of that
knowledge is also not easily available. So, I suggest you just stay
away from drugs all together.
Besides recreational drugs and tobacco, even alcohol, which has a

strong affect on kundalini can be dangerous to a practicing yogi and
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therefore, should be approached with care. Overall, I am not an
advocate of the use of chemicals to facilitate kundalini awakening, as
more often than not, the end result of such attempts is bad.
4. Get Healthy First:
Before jumping into any advanced Kundalini Yoga practice, you should
first try to heal yourself from any serious diseases or illnesses. Of
course, yoga itself is very helpful in this matter, but what I am saying
here is that you should not jump ahead to doing advanced yoga if you
are suffering from serious health issues. Resolving the health issues
should be a priority and during this healing phase, only use gentle
yoga techniques. This will minimize the danger of complicating your
health issues with kundalini imbalances.
In addition to practicing gentle yoga to help heal yourself, you should

employ Ayurvedic treatments as well. Ayurveda is the ancient science
of health and healing, and goes hand in hand with Kundalini Yoga
practice. You can get more information on Ayurveda via the following
links: Introduction to Ayurveda - The Science of Self-Healing and
Ayurveda Category Articles.
You will find Ayurveda to be an invaluable resource on the path to

enlightenment and healthy living. It will not only help you achieve
optimum physical health, but will also help you find emotional and
mental balance, both of which are also prerequisites to advanced
Kundalini Yoga practice.
5. Make Time & Space:
Kundalini awakening is not a predicable process. It affects each of us

differently and it is advisable to give yourself time and space to allow
this process to run its course when required. I am not suggesting here
that you need to join an ashram, but I am saying that if you have
awakened kundalini, then there will be times you need to just rest,
relax and be alone. By not providing such down times, you increase
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the danger of imbalances, as kundalini is not able to complete the
work she is doing within you.
6. Attitude of Gratitude & Prayer:
Don’t underestimate the value of right attitude when it comes to

eliminating the danger that kundalini shakti can pose as she awakens.
It is perhaps the best tool at your disposal, to help you make safe and
graceful progress on the path of full kundalini awakening. Be
respectful, appreciative, devoted and humble and the great Shakti, as
well as the Universe, will cooperate with you. Here is a nice Vedic
mantra to express your love and devotion, but feel free to use your
own methods as well:
Greatest Vedic Mantra to Express Gratitude
In addition, before doing your Kundalini Yoga practices always start by

asking for protection, guidance and inspiration. This ensures you are
approaching these cosmic forces with the correct state of mind and
heart. Here are 2 articles detailing how to do this: AUM Mantra Video
for Starting Kundalini Yoga Class & Can a Guru Help with
Enlightenment.
Summary of Danger of Kundalini Yoga Practice:
Life is dangerous. There is no getting around it. You can, if you wish,
hide in a cave and play it safe until Yama Raj (Lord of Death) comes
knocking, or you can choose to embrace the adventure. Kundalini
Yoga & Meditation practice are doors to infinity and they are an
exploration of the unknown. In fact, they finally take you to the
doorway to the Great Void, at which point knowledge and mind end,
and to enter requires the faith and courage to just let go.
Kundalini Shakti is the wave you ride on this journey to the beyond.
There are certainly dangers on the way, but if you follow the guidelines
above it will go a long way in making your journey safer and
smoother. My best wishes are always with you.
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More Helpful Articles on Kundalini Yoga Safety:
10 Important Guidelines for Kundalini Yoga Practice

Essential Beginners Guide to Yoga Practice
Beginners Guide to Yoga Breathing Exercises
Osho Quote on How to Live Courageously
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Chapter 49
Kundalini Meditation | Power of the

Energy
Kundalini Energy During Meditation
There are many Kundalini Yoga Meditations and you will find a number
of them in the following free e-book here on Mastery of Meditation and
Yoga (Free Online Guided Meditation Techniques), but what I would
like to discuss today is not Kundalini Yoga Meditations, but the flow
and power of Kundalini energy during advanced meditation. Finally,
meditation is the act of comprehending, at a glace, the entire story of
every thought from moment to moment. I have explained this highest
and purest form of meditation in some detail in the article Silent Mind
Meditation Technique, and have discussed the insights that explode
due to this quality of meditation in the ongoing series, Insights from
Advanced Meditation Practice, and today I would like to give some
actual kundalini experiences that take place when practicing such
meditation.
Please note, these are not general Kundalini experiences that are
taking place as a part of your spiritual evolution, which you can read
about in the ever popular article Kundalini Awakening Symptoms, but
are the real time kundalini energy events that tend to occur during a
single meditation session of the highest quality. In my view, until one
applies oneself in full capacity to the silent, spontaneous
comprehension of the moving mind, one has not yet explored their full
human potential. No matter what your preferred technique or spiritual
practice is, I would recommend a serious attempt at this method of
observation, as it the most direct path to the cessation of the thinking
mind.
Prerequisites to Advanced Meditation
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The entire Silent Mind Meditation Program is really designed to help
you explore this capacity, but briefly here are generally what the
requirements are to practice such meditation.
 You should be able to sit still for 1 hour. Minor adjustment or

two during this hour is ok.
 You should have the ability to focus your mind on an object

(such as the breath) for long periods of time. A full hour of such
concentration is not necessary, but you should be in that
ballpark.
 You should have a sound and clear intellectual understanding of

the fundamentals of the thinking mind. Here I am referring to
topics such as desire, psychological time, hope, effort, etc, not
the neural, cognitive or "scientific" aspects.
 You should have an unending great passion for Self-realization

and enlightenment.
 You should have a sense of urgency, equal to that of a person

stuck in a burning house.
Now we can begin . I, of course, don’t want to end up discouraging

you, but I do want you to understand that tinkering about or dabbling
in such meditation is simply not going to get it done. So before you
give it a weak attempt or two and call it quits, I want you to realize
that although this meditation is not complex, after all the only
requirement is to carefully watch your thoughts, it does take some
serious work to do. So be prepared to give everything you have to it
and then see what happens.
So when you finally get down to watching your thoughts, and

comprehending them with direct observation from moment to
moment, you will soon realize that this requires great energy. At the
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heart of the required swift awareness and sharp intelligence is going to
be energy. Without this energy, thoughts will run into one another
and pile up fast, leaving you unable to keep pace with their vicious
velocity. So to capture and digest each and every thought your
mental engine (awareness and intelligence, not just logical systems)
has to be running in tip-top shape and for that you will need energy.
This energy is Kundalini and the experience of this energy during
meditation is what I am referring to as Kundalini Meditation here.
Kundalini Meditation Experiences
So as you sit and divert all your attention to your thoughts, your
passion and urgency will give you the necessary intensity, and this
intensity is Kundalini going to work. A typical session of such
meditation tends to have 3 phases. The first is just a silent watching
of the breath to slow down the momentum and speed of the mind, the
next is the phase of intense observation allowing for digestion of each
thought to occur, and finally the explosion of insight and the ensuing
shift into an enlightened state, whatever that might be. In the second
phase, where there is great power of observation, is where you will
tend to experience kundalini flowing, and here are some ways in which
she will manifest.
 Energy rushing up the spine, straightening it spontaneously and

sometimes almost pulling you right off the ground.
 Tremendous vibration of the forehead and eyelids.
 Great energy is being drawn in from the soles of your feet and
energy being generated by your legs and thighs.
 Spontaneous application of Root Lock or Mula Bandha, where

your rectum and/or sex organ will contract sharply and stay
contracted.
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 Pressure at the base of the spine.
 Pressure at the back of your neck.
 One of the most common is pressure in the center of the

forehead and all around the head region.
 Energy rushing into the brain. Feels like ants, tingling, flushing
feelings.
 Contraction of the front chest and back regions to generate

greater amounts of energy to divert to the observation.
 Shaking and trembling of the entire body.
 Lifting up of the head, as in looking upwards with great force.
 Stiffness of the entire body.
 Energy and vibrations in the inner ears, one or both.
Once explosion takes place and you start to move towards Samadhi or
the enlightened state, from this state of Concentration and Continuous
Unbroken Observation (Dharana and Dhyana), then the whole
complexion of Reality of course transforms. But in the in-between
stage, where you go from just calming the mind down to the state
where the shift of awareness has taken place, you are going to dance
with Kundalini. This is Kundalini Energy in Meditation.
Summary of Kundalini Energy and Meditation
Another article where I go into this advanced meditation technique

some more; especially with regard to how it is related to Sage
Patanjali’s teachings is Best Mind Meditation | Most Advanced
Meditation Technique. Of course, you will also experience a great deal
of kundalini events and symptoms during kundalini yoga practice and
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you can read about others and my such experiences here, Kundalini
Experiences Being Reported by Readers Like You and Explosive
Kundalini Rising in Yoga Class Today.
The purpose of this article is to share with you some of what is

experienced from the perspective of Kundalini energy, when one really
gets down to the highest meditation. If you have experienced such or
other kundalini symptoms, especially during meditation, then please
do share them with us in the comments section below. For general
kundalini awakening symptoms, the article I linked to at the very
beginning, is a great place to share and discuss.
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Chapter 50
Kundalini Awakening Symptoms
Real Life Experiences & Descriptions of Kundalini Rising
Are you going through a kundalini-awakening episode or experience?

Let’s find out…
Kundalini awakening symptoms are truly a very intriguing subject.

Really there is no correct answer to the question, "What are the
symptoms of Kundalini Rising?” as thankfully, each of us is absolutely
unique and thus, on a unique trajectory on the path to Kundalini
Awakening. That said there are some common kundalini experiences
that are often reported, which I would like to share with you in this
article.
Although we can draw up endless lists of symptoms from third party

accounts, I would like to instead make this series about kundalini
symptoms that you or I have actually experienced. In this article, I
will give a recent account from one of my students about what she
experienced shortly after class, and then I will add my own kundalini
experiences and observations as well.
In the comments section, I encourage you to add any kundalini

awakening experiences or symptoms you have felt, so others can
better understand what they might be going through. Here is the
recent email I received from my student, Aida:
Aida’s Experience of Kundalini Awakening:
I am a student of the "Gentle Kundalini Class". I just finished

taking a series of exercise specifically for the spine.
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As I left the class I felt energized as I usually feel after each
class, but this time it was a little different, I was feeling extra
aware of my surrounding. Like a light turned on. My back was so
straight. It lasted all day.
If I could go to class every morning I would go. It makes my day

start right in every way. And there are times when I am not
feeling like going to class and I push myself to go and do not
regret it.
Thank you for being my teacher.

Aida D.
For those interested, here is a link to the Spinal Warm-up Kundalini

Yoga Kriya we did in class that day. Thank you Aida, for sharing your
personal experiences with us.
This particular experience of kundalini is very interesting and

significant. This is because it is the common experience of advanced
meditation and of kundalini yoga. In the article, Powerful Kundalini
Yoga Battles Profound Zen Meditation, I described my own such
experience with kundalini awakening, but not from doing kundalini
yoga, but instead from doing Silent Mind Meditation!
Aida’s experience points at the two things that all yoga and meditation
boils down to, Energy and Awareness.
My favorite description of Kundalini Yoga is, "The Yoga of Awareness,"

and as you see from her account, she felt more aware, as the energy
of kundalini had risen up her spine. In meditation, it is the same. The
demand for intense awareness, in order to comprehend the thought
process via direct perception, leads to energy (kundalini) rising up and
elongating the spine. Awareness then follows.
Jiddu Krishnamurti describes this experience of kundalini energy

flowing up the spine as "The rush of water filling up and thus causing a
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pipe to stand erect."
When we insist that the spine be straight during meditation, it is

simply to facilitate this awakening and thus, to assist in being more
aware. I have experienced kundalini rising and puling up with such
force, during meditation, that it sometimes make me feel as if I am
going to be launched right off the ground or as if it’s going to pull my
head off and up into the sky.
Symptoms of Kundalini Awakening:
I am going to describe some of the physical symptoms my students or

I have felt due to kundalini awakening. I know there are many
emotional and mental symptoms as well, and you are welcome to
share those with us in the comments section below. I am grouping
the experiences into 3 categories, common, uncommon and rare,
according to what I have observed.
Common Kundalini Awakening Symptoms:
 Tingling in the body and brain region. Also sometimes described

as ants walking, tickling energy or flushes of energy. The brain
being flushed with energy is quite pleasant :-).
 Heat or cold in the system, or running along various channels

and chakra centers.
 Fluttering or twitching of muscles.
 Pinching or burning in various regions of the body or brain.
Uncommon Kundalini Awakening Symptoms:
 Pressure in the Third Eye Region (Ajna Chakra). This is

pressure, tingling or other sensation in the center of the
forehead. Can go on for years (14 years and counting so far for
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me). Caution: If the pressure, due to certain practices,
intensifies to uncomfortable levels and you feel are "immense",
you should cease that practice and consult a competent
kundalini yoga teacher.
 Sudden bursts of energy anywhere in the body. These are

almost always short lived, from a few seconds to a few minutes.
 Spontaneous yoga asanas or kundalini yoga movements. They

may come on spontaneously, or they may take over, as if on
auto-pilot when one is practicing Kundalini Yoga Kriyas or
Exercises (For an example see article: Explosive Kundalini Rising
in Class Today).
 Kundalini Shakti rising up and elongating the spine.
 Incredible feeling of love and desire for your partner (not

ordinary lust, alcohol induced or otherwise :-). Usually comes
upon you spontaneously, deep in the night. Sex feels like it’s
the first such experience and the intense feelings of attraction
emanate from somewhere beyond yourself.
 Unfortunately, pain in the lower back, back of the neck and

headaches.
Rare Kundalini Awakening Symptoms:
 Experience of divine light within. Very intense light, usually pure

white and incredibly beautiful. I call it the Radiation of the Lord.
 Tremendous vibratory energy (sometimes feels like it’s coming

from the inner ears). Very blissful, but can intensify to the point
where it would completely overwhelm your consciousness if you
let it.
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 Spontaneous bliss, intensely pleasurable.
 This one is a bit scary. Complete paralysis of the body.

Complete immobility and rigidity takes place. As with the all-
consuming vibratory energy, it requires some courage to allow.
 This one is exceedingly rare. I have experienced it only once in

my life, and have only ever read about it being experienced by
one other - the master of awareness, G. I. Gurdjieff. The arms
and legs churn like that of a baby. It happens naturally and
cannot be simulated. It is also intensely pleasurable and quite a
remarkable experience.
There are of course a wide range of transcendental experiences, some

of which you will find described in the category Spiritual Enlightenment
Experiences. Above, I have provide those that are more commonly
associated with kundalini awakening, although many would argue,
including Swami Vivekananda, that all enlightenment experiences have
to do with kundalini entering the brain region in some capacity.
So if you have experienced some kundalini symptoms as well, please

do share them with us below. I think it will benefit others identify if
what they are going through is actually symptoms of the ever
mysterious kundalini awakening.
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Chapter 51
Meditation Techniques, Types and Practice

- A Comprehensive Guide
Best Meditation Techniques, Types & Practice
There are as many types of meditation techniques as there are

wonderful flavors of ice cream. This allows each person to find a flavor
that is delicious to him or her. This article is the combined result of
the 3 part series "Comprehensive Guide to the World of Meditation
Practice". I created this one article out of those three to provide a
single document, which one can refer to for an introduction to all the
important meditation techniques and types available. This article
provides this overview of all the significant meditation techniques and
hopefully this will help you find the style that is sweetest to you.
Some meditation styles suit those of an intellectual disposition, while

others are more attracted to those who prefer the path of love and
surrender. Still others, with an active approach to life, may like the
meditation techniques involving movement, while those with a strong
mind would enjoy the approach of thought, mantra, visualization or
concentration. Overall, there are several broad categories under which
we can capture most of these different meditation practices and this
article will explore each of these types of meditation techniques.
1. Insight Meditation Techniques:
These are the meditations of choice for the Gyan Yogis or those drawn
to the intellectual path. It incorporates the advanced meditation
techniques from the Zen school of Buddhism, the Advaita Vedanta
school of Hinduism, and certain schools of Western Religions among
others.
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1. WHO AM I Meditation Technique: This technique comes from
the school of Advaita Vedanta (Non-Dualism / End of
Knowledge). The meditation was popularized by Shri Ramana
Maharishi and is based on negation of the false self in order to
realize one’s True Nature. Here is an example of my experience
with WHO AM I Meditation Practice.
2. Koan Meditation Technique: These meditations come from the

Zen School of Buddhism and are designed to break down the
ordinary pattern of conceptual, dualistic thinking. By breaking
down the interference created by the thinking mechanism the
practitioner is brought to confront the non-dual reality of "what
is" directly and thus Awaken.
3. Contemplation Meditation Technique: These meditations

utilize introspection, self-study, reflection, study of spiritual texts
and contemplation to cut through the layers of false conditioning
and false understanding that deludes the mind. These
meditations have their roots in many Western Religions and are
also a part of Eastern philosophies.
4. Silent Mind Meditation Technique: This meditation technique

is my contribution to this category and it involves directly
perceiving the fact of what is by acute observation of the
thinking process. This is the flavor that I enjoy best and I have
explained it in detail in The Silent Mind Meditations, which are
part of the Silent Mind Meditation Program. These meditations
are an extension of the teachings of Jiddu Krishnamurti.
2. Sound (Mantra) & Thought Meditation Techniques:
The meditations that fall under this category use the science of sound
and thought vibrations (Naad Yoga), along with rhythm and music
(Laya Yoga) to purify the heart and mind. These meditations have a
wide range of applications, from bestowing Enlightenment, to
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improving health, wealth, happiness, peace etc…
1. Mantra Japa Meditation Technique: This meditation method

uses the repetition of a mantra (a particular sound, word or
phrase) verbally or mentally to create the necessary conditions
for purification, refinement or expansion to take place. Mantras
are essentially keys, which allow one to tune into the individual
energy field or tune into the Universal Energy field to produce
certain desired results. Here is an example of using OM Mantra
to activate the Third Eye Chakra.
2. Rhythm Meditation Technique: This form of meditation uses

the combination of rhythm, chanting, music and breath to
calibrate and perfect the system. The excellent Three Step
Rhythmic Breathing (3srb) meditation technique of Sage
Patanjali and many Kundalini Yoga meditations fall under this
category, among others.
3. Meditation via Song: Most of the meditations from the path of

Devotion (Bhakti Yoga) and Love, designed to dissolve the ego
belong in this category. This is a path most dear to those who
are emotional in nature and feel a deep love for the divine.
Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations,
Kirtans and Bhajans are some examples of techniques in this
category.
4. Meditation via Prayer: All religions have meditations involving

prayer and worship. This may be the most practiced form of
meditation.
5. Thought Power Meditation Technique: The power of thought

is becoming well-recognized world over and many of the ancient
Eastern techniques using this science are starting to gain
popularity in the West now as well. Meditations that use the
power of intention, law of attraction, desire manifestation, self-
hypnosis, positive thinking, laughter as meditation, etc. belong
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in this category. These meditations can be useful to everyone.
6. Feeling and Emotion Meditation Technique: In these

meditations one uses the combined power of feelings and
attitude to produce the desired affects. This type of meditation
technique is usually combined with and is a part of other types
of meditations, but can be done independently as well.
Meditation such as Zen’s Loving Kindness, Osho’s crying
meditation and many meditations which deal with maintaining an
attitude of surrender, giving, gratitude, forgiveness etc, fall
under this category.
3. Concentration and Visualization Meditation Techniques:
These are probably the most common and well know of all the
meditations and often meditation is defined by these kinds of
meditations exclusively. They are closely related to the Insight
Meditation Techniques with the difference being that Insight Meditation
Techniques utilize the active application of intelligence and
discernment, while the Concentration Meditation techniques use the
power of focused attention to a greater degree. To some extent these
meditations lay the groundwork for the Insight Meditations, which
need a high degree of concentration as a prerequisite to being
effective.
1. Breath Meditation Technique (Zazen): The heart of Zen

Meditation is Zazen, the meditation of the Buddha. In this
meditation awareness and concentration are brought to the
breathing process to help build mastery over the mind and free
the system from dualistic thinking. An in-depth look of this
meditation can be found in the popular article Zen Meditation
Technique (Zazen) - Free Book of Guided Meditations. Another
breath-based meditation is Vipassana. In Vipassana one extends
one’s awareness from one’s breath, to the body and the
sensations that rise and fall within it. The objective being to
have insight into the workings of the mind through self-
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observation. This form of meditation is also called Insight
Meditation as it helps one develop insight into the true nature of
things.
2. Concentration Meditation Technique: There are many

meditations that utilize an external object as a focus point for
the mind. Zazen/Vipassana belong in these sections as well, but
due to their widespread use I mentioned them separately. The
objects of focus can be anything from a point on the ceiling, to a
flower, to external sounds in the environment. These
meditations all develop focus, concentration, self-knowledge,
calmness and the witnessing consciousness. Their ultimate
objective, though, is to have the meditator finally drop the
object of concentration and encounter the non-dual nature of
Reality directly. Some examples of these meditations can be
found in the following articles: Sound Awareness Meditation
Technique and candle flame gazing (Trataka) as described in
Brain Development and Enlightenment - Awaken the Senses.
3. Visualization Meditation Technique: This meditation

technique is suitable for those who are creative and perceptive.
In this technique the meditator uses visualization techniques to
produce the desired results. These can range from simply
moving awareness to various areas of the body, to visualizing
internal flows of light, to imagining mental places etc. Many
internal Chakra Meditations, Kriya Yoga Meditations, Kundalini
Yoga Meditations, Yantra (geometric shapes) Meditations fall
under this category. In additions meditations on the image of
God, visualizing places of power or peace, etc, belong in this
category as well.
4. Mindfulness Meditation: This is a wonderful meditation

technique and one that can be practiced throughout the day.
Mindfulness meditation means to have moment-to-moment
flowing awareness of your physical, emotional and mental
activities. In other words, to be aware of what is transpiring in
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the here and now. This is ultimately the goal of all meditation —
to awaken you to the present. Others definitions of this
meditation are J. Krishnamurti’s Choiceless Awareness, Osho’s
Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S.
N. Tavaria’s Awareness of the Divine Fragment. An article
demonstrating this meditation technique in action is The True
Meaning of Laziness.
4. Body Meditation Techniques:
These meditations and practices may suit those inclined to physical

activity, but as you will see from the list below there are meditation
techniques using the body, which can easily by enjoyed by all. In
addition, the meditations of this type almost all have the added benefit
of keeping us fit and healthy.
1. Yoga as Meditation: All forms of physical yoga are to be done

with full awareness of the postures and movements. In addition
breath is combined with the movements and poses to help open
up the energy channels and free the system from the debris of
the past. There is no prerequisite for the practice of Yoga, such
as flexibility or diet, and all can benefit from the blessings this
ancient and powerful technique bestows.
2. Walking Meditation Technique: This form of meditation

should not be underestimated. It is really a treasure. In Zen,
walking meditation has been formalized and is called "Kinhin".
There are many styles of walking meditation, but for all these
styles, awareness is a key component. In walking meditation
you can either be fully tuned it to the physical process of
walking, or you can be fully aware of the environment, either
inner or outer, as you just walk. It either case, the objective is
to be in the present moment as best you can.
3. Dance Meditation Technique: The only prerequisite to

Meditation by dance is that you are alive. The range of this
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meditation done via this technique is quite remarkable. There is
the Dervish dancing of the Sufi mystics, the Dance Meditation of
Master Gurdjieff, Osho’s famous meditations using dance and
movement, Lord Shiva’s Cosmic Dance — the Tandon and the
list go on and on. Dance Meditation is not only for celebrating
life, but is a valid and powerful method to build awareness,
induce catharsis and encounter Reality. An article that gives my
experience with dance meditation technique is My Time at on
Osho Retreat when my Body Disappeared.
4. The Martial Arts as Meditation: "Grasshopper… life is a

dream within a dream." For those of us who grew up watching
the TV show "Kung Fu" know well the intimate relationship
between the martial arts and meditation. Zen Archery, Tai Chi,
Qi Gong, and other related techniques all belong here in this
category. Common to all these techniques understand the
intimate connection between the breath, the life force it contains
(Qi, Chi, Prana), the mind and the concept of Oneness.
5. Sex as Meditation (Left hand of Tantra): No I did not forget

this most profound, yet very misunderstood, type of meditation.
Tantra and tantric sex have been gaining notoriety over the past
few decades as spirituality, tantra yoga and enlightenment have
moved into the mainstream, where now most aspirants are
married and sexually active. This meditation technique requires
first the disciplining of the mind and control over one’s passions.
Then one can learn the techniques of vajroli and sahajoli along
with the various bandhas (body locks) and yoga asanas, which
help to maintain the height of sexual charge and the use of that
energy to activate the higher centers. This method of
meditation is indeed wonderful and if two like-minded people
come together for its practice, for the right purpose, it can
provide a powerful and potent vehicle for the attainment of
enlightenment.
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So there you have it, to satiate your meditative appetite all the main
flavors of ice cream available. Most important thing for you to do is
indulge. Your soul craves meditation like children crave ice cream, so
go ahead and take a bite — I promise, you will absolutely get addicted
and it will be the most beneficial addiction you can ever have.
Internet Resources for Meditation:
Yoga Meditation Tips: There are many positive benefits and

advantages, which come from Yoga Meditations; however it is
important to understand the basics of the activity before becoming
involved in it.
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Chapter 52
SM Meditation Program: Confidence
Silent Mind Meditation Program: Confidence
The chapters on the Emotional and Psychological characteristics

essential for establishing a successful practice are geared to
developing both, your understanding and your spirit. These attributes,
unlike the physical work and meditations, are aspects that you can
work on throughout the day and not just during the time set aside for
formal practice. In other words, during each phase concentrate on
developing the emotional and psychological traits outlined for that
phase. The 3 emotional traits that SM emphasizes are Confidence,
Passion and Sensitivity. Of these 3 the place to begin is Confidence.
When it comes to the pursuit of the Truth, outside entities can only
guide, inspire and/or stimulate us, the actual work is completely
individual. Thus, it is of paramount importance to have confidence in
yourself, so you can walk the necessary path. You have to believe
that you will be able to find your way out of the world of abstraction
and encounter what lies beyond. Right understanding, right effort and
right attitude will go a long way in building this self-belief.
Right Understanding:
Recognize your direct, one to one relationship with the Universe.

Society has interjected itself so completely into our minds and hearts
that we have lost our sovereignty over our lives. In reality there is a
fundamental connection between just you and life and there is nothing
whatsoever in between. Get rid of all you have borrowed from outside
sources and try to see life with your own eyes. The impact of this
understanding gives one a sense of aloneness, not loneliness, and
brings with it a sense of power and freedom essential to sustaining
your spirit. One technique for bringing forth this insight is described
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below. As unusual as it may seem, one of the most effective way to
bring about this revelation is contemplating your impending death.
The finality and individual nature of this event can make one acutely
aware of the direct relationship one has with life. You have been born
into this universe, that is the only license you need in order to live
your life according to your terms. Reflecting on death brings home
this point. Being able to stand, alone gives you immense strength.
Right Effort:
Another important factor in contributing to your overall confidence is

going to be the physical work that you participate in. Often during SM
meditation sessions we will be entering unknown areas of life or
encountering new phenomenon. Such experiences can be a little
unnerving mentally as well as physically. In either case, the more
physically capable we feel of handling whatever life may throw at us,
the more we will be willing to explore, experiment and go further. The
physical work will also improve our level of energy and vitality, both of
which will give us more confidence.
Right Attitudes:
Having a good sense of humor and a happy frame of mind is also

going to play an important role in keeping your confidence up. One
thing to make clear on the onset, is that although the rewards of SM
are profound, they are not easily attained. In particular SM
meditations are hard work and there are no guarantees, and because
we want quick rewards and are greedy for results, we are often
disappointed and can get easily discouraged. So it helps to be a happy
person, one with a playful nature and a sense of humor, who can
withstand the difficulties encountered on this journey without losing
their spirit. The importance of having a sense of humor cannot be
overstated, as you will soon realize that it is better to laugh at the
antics of your mind than to take it to task or become demoralized.
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One final attitude worth cultivating which will be helpful in preventing
you from getting down on yourself is to realize that results are not in
your hands, the effort you put in is. This will become deeply clear as
we journey into the SM meditations and start to realize the limitations
of will. So remind yourself, if you start to get frustrated or feel
incapable, that it is an emphasis on achievements that is lending itself
to this frustration and that rewards are not under your control. One
final note with regard to confidence is that not only do you need self-
confidence you will also need to have confidence in the Universe.
Finally, to let go and jump out of the ordinary egocentric mind, will
require faith that the Universe is there to catch you. So have courage
that the powers that made you will not let you down when you need
them most.
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Chapter 53
SM Meditation Program: Honesty
Silent Mind Meditation Program: Honesty
In the previous chapter regarding confidence we have also asked you

to develop and demonstrate courage. This courage is needed to face
yourself as you really, currently are. SM meditation is a journey back
to your natural self but to get there you have to pass through all the
false personas that you have embellished. To do this demands
absolute and complete sincerity and such sincerity demands courage,
as you may not like what you start to uncover as you press on. There
are 3 primary benefits of complete honesty. These are as follows…
1. Honesty is going to play a pivotal role in helping you establish your

practice by making you face the weaknesses that inevitably end up
disrupting your progress. The admittance of these weaknesses is
essential if you are going to overcome them. Deep honesty will not
allow you to make false excuses for not doing the needed work and
this same honesty will give you the opportunity to challenge the
weaknesses and overcome them.
2. Honesty is going to free up all the energy that is wasted in trying to

keep up false faces. All the endless, inward dialogue that takes place
in trying to keep up an image. What you are going to say, how you are
going to behave, how you are going to be looked upon, etc, etc, is no
longer needed as you are simply going to say what is true, and be who
you are. In other words, you will not waste time and effort in
determining what is the image you wish to portray and what it is that
others think of it. Instead, just be you. Be sincere and true and let the
energy instead be used to keep an eye on your mind to ensure that
you do not revert back to your old tricks of being false and
pretentious.
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3. The requirement of honesty is paramount when you start
participating in the SM meditations. The mind, you will learn, in very
cunning and elusive. It will easily deceive you and in order to catch it
in the act you will have to be brutally honest and sharp.
The need for honesty and sincerity cannot be over-emphasized. In the
early stages it is recommended, to break the habit of unconscious
lying and self-deception, even white lies and diplomacy ought to be
abandoned and complete forthrightness be embraced.
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Chapter 54
SM Meditation Program: Urgency
Silent Mind Meditation Program: Urgency
Abiding passion is going to give your practice the longevity it needs,

while urgency is going to give it the intensity it requires to meet the
challenge of the thinking mind. Urgency will serve two main
purposes.
1. Having urgency means you realize the value of every single day and
the tragedy of wasting it. Life is very precious and the opportunity to
penetrate the veil of ignorance is without comparison. Living a
compromised life, in which one is satiated by the fleeting pleasures of
the ego, is not to have lived at all. Every day has got to be lived with
full vigor and vitality, with the sum total of your energies applied. As
the famous Zen saying points out, "Let me respectfully remind you life
and death are of supreme importance. Life quickly passes by and
opportunity is lost. Each of us should strive to awaken. Awaken. Do
not squander your life." Enough said.
2. When participating in Silent Mind core meditations you have to be

burning with urgency, for it is this demand that is going to give you
the energy needed to inspect the subtle and swift thinking process.
You will also notice that this intensity is also going to spontaneously
slow down the thinking process making it available for inspection. If
this intensity is missing, it is likely that moment-to-moment awareness
of the state of your mind is also missing. Thoughts are very seductive
and you will be fighting hard to stay clear of being caught up in their
offerings, and for this separation to be introduced, urgency will be
required.
To realize the urgency, contemplate your inevitable death. Of all the

techniques to give you a sense of urgency, this is number 1. You only
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have so much time on this lovely planet so spend it wisely. Your
situation as described by J. Krishnamurti is that "Your house is on
fire!” The sense of urgency you would have if that were the case is
the urgency you need to have in your practice. It is not time to dilly-
dally, pontificate, argue theories; it is time to get out of the burning
house. Get out NOW!
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Chapter 55
Beautiful Light Meditation for Developing

Intuition, Joy and Creativity
Light Meditation Technique

Visualization Meditation Technique
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 is 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 its goals, but it’s primary mechanism
lies in your ability to use your mind and creative powers.
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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 fingertips of the left hand will be in line
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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
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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 .
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Chapter 56
Powerful 4 Part Deep Breathing Exercise

for Vitality
Video of 4 Part Deep Breathing Exercise
From Yoga Pranayama Video Series - Deep Breathing Exercise
Background of 4 Part Deep Breathing Exercise:
This is the yoga breathing technique that my Kundalini Yoga

teacher, Ravi Singh, almost always started our classes with. This is
because despite being a simple breathing exercise, its ability to open
up and get one’s energy going is astonishing.
In addition to awakening one’s energy, this particular yoga pranayama

also has other significant benefits, which I will detail below. Whether
you are new to Yogic breathing techniques or an expert, this particular
breath control exercise should be a permanent member in your goodie
bag, which you can pull out anytime you need to fire up and vitalize
your pranic body (energetic body).
Benefits of Yogic 4 Part Deep Breathing Exercise:
Primary:
 Rapidly oxygenates your blood, thus helping the body heal,

detoxify and remove waste more effectively.
 Increases the amount of Prana (life-force) you are bringing into

your system.
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 Improves the elasticity of the lungs and increases respiratory
capacity.
 Activates the energy flows in your body.
Cautions for Practicing Yogic 4 Part Deep Breathing Exercise:
 If you feel dizzy when practicing this breathing technique, you

should stop and substitute normal breathing. If you suffer from
vertigo, you should use caution in practicing this breathing
exercise.
 You should be careful practicing this pranayama if you have high

blood pressure, heart disease or suffer from stroke or epilepsy.
Step-by-step Instructions for Yogic 4 Part Deep Breathing

Exercise:
 To practice this breathing exercise, sit in a comfortable position.

 Bring the palms of your hands together at sternum level (like

when you pray), but have them 2-4 inches away from your
chest. Your elbows should be up such that your forearms are
parallel to the ground.
 Press the palms of your hands together applying equal pressure

to both sides. The pressure should be firm but not excessive.
 Relax your diaphragm and stomach muscles.
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 Now inhale in 4 sniffs and exhale in 4 sniffs. So you are
breaking up 1 inhalation into 4 equal parts and breaking up 1
exhalation into 4 equal parts. By the fourth sniff, during the
inhalation, you should have completed filled your lungs with air
and by the fourth sniff, during the exhalation, you should have
completely expelled all the air. Completely inhaling and exhaling
by the last sniff is a key part of this breathing technique.
Continue for 1-5 minutes. That’s it.
Secret of Yogic 4 Part Deep Breathing Exercise:
The real benefit of this yoga pranayama is hidden in benefit number

three listed above (increases lung capacity). According to Yoga, your
evolution can be triggered simply by the capacity of your respiratory
system. When it reaches a critical threshold relative to your size, you
evolve. By partitioning the breath, this particular breathing technique
forces you to maximize the use of your lungs. Thus, helping them
expand and absorb more prana (life-force) from the air.
Generally, in everyday life we don’t use our full lung capacity and over
time this capacity diminishes. So take a bold step towards your
spiritual growth and include the Yogic 4 Part Deep Breathing Exercise
into your daily yoga practice. It is a great way to start and will go a
long way in helping you finish.
This concludes the Yogic 4 Part Deep Breathing Exercise.
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Chapter 57
Meditation for Improving Concentration
Concentration Meditation Technique - Trataka
Trataka Meditation Technique to Improve Concentration:
I have mentioned this timeless meditation technique briefly in several

articles on Mastery of Meditation before, but now I would like to
provide all the details regarding it, in order to help you learn and
master it.
This meditation method is called Trataka or candle flame gazing, and it

was introduced in the following 2 articles: Brain Development &
Enlightenment Series Part 1: Awaken the Senses and Yoga Meditation
Techniques - The Top 3. It is now the eight guided meditation of our
Free Online Guided Meditation Techniques Book.
Although Trataka is famous for being a meditation to build

concentration, it has a solid list of other great benefits as well, which I
will detail below. This meditation technique comes from the school of
Yoga, and has been widely embraced due to it’s simplicity and
effectiveness.
Tools for Trataka - Concentration Meditation Technique:
 Candle, candleholder and lighter/matches.
Benefits of Trataka - Concentration Meditation Technique:
Primary Benefits:
 Terrific for building and improving concentration.
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 Builds mental fortitude, mental focus and willpower.
 Calms the mind and bestows inner peace and silence.
 Stimulates and activates the Third Eye Chakra (Ajna Chakra) to

bestow wisdom, intuition and psychic powers.
 Helps penetrate the veil of duality and see the non-dual nature
of Reality.
Secondary Benefits:
 Improves the visual system.
Cautions for Trataka - Meditation for Concentration:
 Be careful not to strain the eyes excessively when practicing this

method.
Instructions for Practicing Trataka - Meditation for

Concentration:
 Sit up in any comfortable relaxed position, preferably with the

spine straight. You may also sit on a chair to practice this
meditation.
 To practice this meditation your must hold absolutely still.
 Place your hands in Gyan Mudra. Such that the thumb tips and
index finger are meeting, while the other three fingers are
extended. Rest your wrists gently on your knees with the palms
facing slightly upward. Gyan mudra will help you with your
concentration.
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 Make sure the room is darkened and there is no breeze of any
kind.
 Light the candle and ensure that it is about 3 feet away from you
and at eye level. You may need to use a long candleholder to
accomplish this.
 Begin to gaze, without blinking, steadily at the candle flame for

as long as comfortable.
 Once the eyes tire or start to tear up, close them and then
position the afterimage of the flame between the eyebrows at
the center of the forehead (the physical trigger point of the Third
Eye Chakra).
 Focus on this afterimage, trying to keep it steadily fixed in the

region of the Third Eye Chakra described above. Your level of
concentration will determine the clarity of the afterimage. If the
image wavers, moves or looses clarity, just reapply your
concentration and restore the position.
 Once the image fades out completely, open your eyes and begin
again focusing on the candle flame.
 Continue this cycle for 5-10 minutes.
 As your capacity to concentrate and meditate grows, increase

the time by increments of 5 minutes till you reach 20 minutes.
You may do this meditation even longer if you like. It is not
uncommon to practice this technique for up to 1 hour, by those
who are passionate about building concentration and mental
focus.
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Meditation tips for Trataka - Meditation for Concentration:
 Try to get a decent size flame (make sure the wick is of good
length). It will help prolong the afterimage and make it easier to
practice the concentration portion of the meditation.
 Don’t strain the eyes during the gazing period. Over time your
eyes will adjust and allow you to concentrate on the flame for
longer periods of time.
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Chapter 58
Week 7 Syllabus:
Objectives:
Knowledge:
 Complete fundamentals of enlightenment.

 Expand knowledge regarding meditation.
Techniques:

 All others are your choice.
Articles for Study:
 SM - Passion
 SM - Non-Attachment
 SM - Sensitivity
 5 Major Obstacles to Self Realization and Enlightenment
 5 Dangers of Not Meditating
 Most Advanced Mind Meditation

 Insights from Advanced Meditation - The Power of Urgency
 Insights from Advanced Meditation - Joy in Meditation
 Insights from Advanced Meditation - No Mind
 The Secret to Enlightenment
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Daily Practice:
Pranayama: Open
 Choose the pranayama(s) that has been working best for you.
Yoga: Open
 Choose the yoga sets and poses that you feel you need to work
on most.
Meditation: Open
 Choose the meditation that has been working best for you.
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Chapter 59
SM Meditation Program: Passion:
Silent Mind Meditation Program: Passion
The rewards of SM meditation are compassion, joy and wisdom; and

just like any other priceless treasures that life has to offer they too
cannot be attained overnight. For this reason you will have to have
tremendous tenacity and it is only abiding passion for the Truth that is
going to give birth to the necessary resolve to travel this road. If you
feel a calling for the spiritual, for the Truth, for the sublime, then you
can consider yourself very lucky. It is important to be true to this
calling and cultivate this interest.
Although the SM meditation program is designed for twelve weeks, the

art of observation is a life-long practice. This art will open the doors to
what lies beyond the ordinary mind and although the practice is not
complicated, it is hard work that needs patience and tenacity. Due to
this requirement of persistence and no guarantee of quick results, it is
often the case that one begins the work with great zeal and energy,
but soon abandons the practice and returns to the endless distractions
of mediocre living when no early rewards are received. During phase
2, focus on deepening and understanding your passion. The following
suggestions help to keep the fire of passion going.
1. As mentioned earlier, inspiration can come from outside, so it is

helpful to surround yourself with sources of inspiration. These can be
anything from books, music, pictures of saints, etc. The inspiration
does not have to be specifically related to meditation, it can be
anything that motivates you to do your best and urges you to achieve
your highest potential.
2. A life-style activity that can prove to be very effective in helping

you maintain a strong practice is to find a group of like-minded people
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to meditate with. Such a group will help combat the bane of moods,
which are often the culprit in disrupting the consistency of a practice.
Having a group or partner means you will have to do the session even
if you are not feeling up to it. Furthermore, being in the company of
those also interested in the Truth, will help test and deepen your
understanding via discussions and dialogue.
3. A proven source of inspiration from time immemorial is the beauty

of nature. So try to integrate time spent with nature into your life.
You will find that the more connected you are to the earth the more
connected you are to the source of all things.
4. The one benefit of enlightenment experiences are that they are

incredibly inspiring. So if you are lucky enough to have them come
your way, use them to boost your level of commitment.
5. Try to be careful about the commitments you make in life. The

earlier you realize this the better chance you will have of preventing
life from overwhelming you. So before you get yourself into severe
financial debt or over commit to other aspects of life think about the
impact it will have on your practice. Time and leisure are needed to
participate in this journey, so try not to over fill your life with the
mundane.
6. Finally, you just have to keep going. Like the Buddha said, "There
are only 2 mistakes you can make in life. The first is not to take the
first step and the second is having taken the first step to not go all the
way". Keep doing your best, nothing else matters. Don’t concern
yourself with achievements, gains, progress, etc - just keep plugging
away. Ultimately, you need to move fluidly with the present that’s all.
The moment is already there for you; it’s just that you are not there
for it. So, there is nowhere to go, nothing to achieve, it’s just about
seeing and being with the Reality that you are already an integral part
of. Give your life to it and see what happens.
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Chapter 60
Silent Mind Meditation Program: Non-

attachment:
Silent Mind Meditation Program: Non-attachment
Attachment lies at the root of our imprisonment and problems. It is

not just attachment to material objects and people that leads to
suffering, it is the attachment to name, image, reputation, beliefs,
ideas, etc. that further complicate the situation. As you engage in
Silent Mind meditations what you will observe is that thoughts are very
sticky. They easily capture your attention and draw you into their
world. This stickiness of thoughts is because of our attachments. It is
this component of a thought that makes it seductive. Without this
component thoughts would be like clouds in the sky, easily separated
from and easily witnessed from afar. The goal of SM is to dissolve
these attachments and free oneself from being sucked into the web of
thinking. There are several attitudes that greatly help in diminishing
the strength of attachments and in this chapter we are going to
discuss a few of them. For the next four weeks, experiment with them
and see which ones work best for you. Keep in mind that these are
just tools to help us weaken attachments, don’t get caught up in their
theoretical validity.
From the great Tantric schools comes the decree, “Whatever comes let
it come, whatever goes let it go”. This is essence of the “Law of
Karma”. It is suggesting that whatsoever is happening is due to karmic
debts which have accumulated over lifetimes. These debts are
determined by our past actions. In some situations we are owed and
we are getting what we are due, while in others we owe and are
paying it off. In either case, the advice is not to take anything
personally and just let life play itself out. Stay detached from all the
comings and goings of your life and remain calm and undisturbed as it
unfolds before you - passively watching.
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Closely related to the above view is the concept of “The Neutral Mind”,
arising from the related schools of Yoga. The Neutral Mind is also
called the Yogic Mind and suggests against being caught up in the
polarities of pleasure and pain, success and failure etc. It is this
partiality that lends itself to attachments. Our constant desire for
pleasure and fear of pain builds in us thoughts soaked in emotion,
which is another subtle way of describing attachments. As above, the
Neutral Mind encourages the aspirant to maintain equanimity and
composure when faced with the fluctuations of life, treating the
polarities equally, favoring neither one nor the other.
From the traditions of Zen Buddhism comes another helpful technique

to combat attachments, the approach of Mindfulness. This approach
asks the student to remain as much as possible in the present, aware
of that which is occurring physically, emotionally and mentally.
Awareness is the archenemy of attachments. Attachments are
strengthened by the endless time that we spend thinking about them,
chewing on them. By demanding that we are instead focused on the
ordinary present, starves the attachments of the constant coddling
they get, and they begin to wither away. As this process continues we
start to come out of our mental reality and become more connected
with life as it actually is.
All three of the above time tested teachings are effective in cutting the
bonds which bind you and cause suffering, but it is easier said then
done. At the end of the day, you want to be like the deep ocean,
where the storms of life only disturb the surface while you remain calm
and peaceful deep within. It is well worth the effort.
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Chapter 61
Silent Mind Meditation Program:

Sensitivity
Silent Mind Meditation Program: Sensitivity
If the entire Silent Mind program had to be described in one word, the
word that would apply would be sensitivity. Sensitivity of the senses,
sensitivity to the movement of the mind and emotions, and sensitivity
to others. Sensitivity to the present. Devoid of sensitivity life is nothing
more than a series of mechanical reactions to input that is barely
encountered. There is no meeting of any depth between life and the
being. Life is superficially touched and a superficial reaction is
generated. Sensitivity demands that life be beheld. It be met fully and
allowed to penetrate such that the response arises not just from the
mechanical mind but instead from the totality of one’s being. This
requires not meeting the present with the baggage of the past, but
being alive to every moment and giving it its due respect and
attention.
Being excessively cerebral has made us a prisoner of our mental

realities exclusively and we have lost our heart. We no longer feel the
world around us and no longer feel the wonder and beauty of life. We
are out of touch with nature. We are unaffected by the changing
seasons, the endless skies and the starlit nights. We are pre-occupied
with the moronic chattering of our internal dialogue and have become
dull and robotic. The antidote to this is to become aware that this
indeed is your present state. That awareness is in itself intelligence
and will bring about the needed transformation. That awareness is
sensitivity.
The inspection of the mind and its processes inevitably brings one to
the realization that one’s mind is actually the mind shared by all us
humans. Fundamentally, the inspection of your mind is the same as
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inspecting anyone else’s mind. The minds are functioning basically in
the same way; both are only capable of moving within the known and
perpetuating desire. What does that mean? It means that we are all
dealing with the same challenges. All our problems are human
problems and the distinctions that are drawn between man and man
are in fact superficial. The problems are that of suffering, fear, hope,
desire, loneliness, frustration, greed, jealousy, etc. The impact of this
realization is compassion. The impact of this realization is
thoughtfulness and sensitivity. For the next four weeks try to watch
and be aware of your behavior and the behavior or others. Try to
develop moment-to-moment sensitivity of your physical, emotional
and mental dimensions. No one can do this for you; its up to you to
awaken yourself from your deep sleep and sensitivity is the key.
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Chapter 62
5 Major Obstacles to Self-Realization &

Enlightenment
Importance of God Realization

Obstacles to Spiritual Enlightenment
"Hitch your wagon to a star!" is a famous Ralph Waldo Emerson quote

urging you to aim high and have soaring aspirations. I would like you
to actually raise the level of your aspirations even higher, I would like
you to raise the level of your aim to the very highest achievement
possible in life, I would prefer if you "Hitch your wagon to infinity!"
Why even settle for a star?
Before all the experts on non-duality start clamoring that there should
be no purpose to life, you should not set goals, etc, let me say that if
there is any purpose at all to life, then it is Self-Realization, or to put it
another way, it is to find God. Everything else is immature.
So you must make the most of this chance. No matter if you believe
in reincarnation or not, this life is a golden opportunity to achieve this
highest possible purpose of human life. For those who believe
reincarnation exists, you know how very precious and rare a human
birth is, and for those who believe there is just one go around, well
you certainly don’t want to waste this opportunity then for sure.
Either way, since you are here anyway, why not shoot for highest
high.
In this article, I would like to discuss the 5 major obstacles that often
prevent you from fulfilling this great journey to God Realization.
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5 Major Obstacles to Self-Realization:
1. Ignorance:
By ignorance here I mean that folks are just not aware that they
actually have an infinite, divine aspect, which can be discovered and
abided in. I remember speaking to a close relative once, who was
surprised that there were people today who had awakened to their
Infinite nature and lived life from there.
You don’t have to believe that there is an eternal aspect to your being,
although doing so and clinging to that belief is a valid Advaita Vedanta
technique for enlightenment, but what you have to consider is that
there is this possibility, and then explore your inner walls to discover if
there is any truth to this claim.
If you outright reject that such as aspect to your being exists, life does
not care, it does not matter to anyone else, it only means you will miss
the whole point of being born.
One other point I would like to make with regard to ignorance has to
do with the pursuit of wealth, power, fame, etc. Without getting into a
big debate regarding the Easterlin Paradox (the research that says,
money cannot buy you happiness), I would like to point out that
chasing these material pleasures can potentially make your dream
world nicer, but they do little for you in terms of waking up to the
Truth.
This waking up, or Self-Realization, is worth it because it means you

are now finally free from delusion, and can fully express your true self
and live the life you were meant to live. So if you want to pursue just
material pleasures, in lieu of Enlightenment, then please go ahead and
do so, just understand that this is ignorant and only manipulation of a
dream reality.
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Just to be clear here, I am not against material gains, wealth, power,
fame, etc, what I am saying is that if you just chase that, you will go
through life asleep. Also, one other secret I will share with you is that
all these material rewards are likely to be yours anyway, if you truly
walk the path to Enlightenment. After all, who is more famous than
Lord Jesus and Lord Buddha!
2. Compromising:
Just don’t do it. Don’t settle. I know life and society wears you down
slowly. Chipping away at your heart and soul. The uncompromising
attitude, fire and exuberance of youth are slowly smothered by the
endless responsibilities and difficulties of life, but don’t give up.
Research finds that men in their 40s and 50s, are quite prone to
depression, and this is primarily because they are starting to feel that
the great life they aspired to live, won’t be realized anymore. They
feel they must swallow the bitter pill of "reality" and practicality. This
is rubbish. Remain inspired, keep going, fight, and don’t settle. Find
ways to stay on course. The only answer ever is God; everything else
will fall into its right place when Self-Realization is the underlying
theme of your life. Let this great work, light your way forward.
If you are young, choose wisely. I hope you find great teachers who
will guide you well, so that you don’t find yourself so mired in financial
commitments and other responsibilities that you no longer have time
to think about your divine nature. You are blessed with abundant
energy and death is far on the horizon, you have no excuse to not
walk the walk.
3. Confusion:
Worse than the ignorant are the confused. They really piss me off.
The confused are those who have health, know Self-Realization is the
purpose of life, have food, clothing and shelter, but find excuses to run
after other things endlessly. What is wrong with you all? Stop it. At
least the ignorant were clueless, they simply did not know better, but
you do. You know and yet you don’t do what is necessary.
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Sometimes, at one point or another we all make this mistake
repeatedly . I know I have and when I do, I get mad at myself too.
What the hell am I doing? Not doing my daily meditation, not doing
my yoga, not staying aware from moment to moment. What am I
doing? Blogging and working all the time. It’s pathetic and I yell at
myself and get back on to the right path. You must do the same, and
if you need someone to yell at you, call me .
So confused means you lose sight of the fact that the true purpose of
life, if any, is God Realization, Self-Realization, Enlightenment. This
must be the guiding force of your life. Don’t worry, life will give you
everything else you need, she is our mother, and she won’t abandon
us. You just keep your eye on finding Dad .
4. Laziness:
Perhaps I should categorize these folks with the confused, but I

wanted to give them their very own space so they could feel truly
pathetic. The ignorant don’t know better, the confused are at least
trying to build an empire or something, what in the world are you folks
doing?
You know what is at stake, have time and health, but are just
mindlessly wasting precious time. There are a million forms of
mindless entertainment to keep you drugged and serving the purpose
that society wishes from you. But from this you must break free.
Come on yaar (friend), make some effort, show some willpower, turn
off the TV, stop browsing the web, the sports matches can wait, infuse
some balance into your life. Once you start to gather momentum and
break the cycle of inertia you will be unstoppable, so let’s get going.
For more on this topic, here is an interesting read on how Zen views
laziness: The True Meaning of Laziness.
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5. Impatience:
It is unlikely that the highest achievement in life is going to be easily

accomplished by you overnight. We are being trained to become quite
an impatient and instant gratification society. This can be easily seen
not only in the use of medicinal drugs for muscle building, fat loss,
pain, etc, but is also more subtly visible in relationships that today
tend to skip romance all together and go straight to sex.
This attitude has spilled over into the spiritual arena as well, and I
have written about this in the article, No Shortcuts to Enlightenment.
Essentially, the point here is that for Self-Realization, you will have to
stay on the path for as long as it takes. Another secret I would like to
share with you here is that the path itself is really a lot of fun,
Enlightenment is great, but so is the work leading up to it.
Summary:
In the article, How to Discover Your Divine Nature, I wrote about how
to recognize your Higher Self by experiencing an aspect of it. The key
to such awakening is meditation and I want to stress that this is the
real reason for human birth. Although Enlightenment has absolutely
no material value, without it life is absolutely useless. If you don’t
want to have lived such a meaningless life, you need to wake up and
claim your birthright of knowing you and God are One. Let’s get to it.
Resources:
To get you started on meditation, you might want to sign up for the
free online yoga and meditation classes offered here. Also, here is the
link to the Beginner’s Meditation Class. If you are an advanced yogi or
meditator, I challenge you to take a swing at the Silent Mind
Meditation Technique.
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Chapter 63
5 Dangers of Not Meditating
Signs of Not Meditating
Many popular articles on Mastery of Meditation expound on the

benefits of meditation, such as Top 10 Benefits of Meditation and 10
Amazing Benefits of Meditation for Students and Young People, but
today I want to present you with another view of meditation. I want
to explore the dangers of not meditating. I want to discuss what
happens when you don’t meditate and what are the signs that are
yelling at you to start meditating immediately.
5 Dangers of Not Meditating:
1. Anger:
Every time you lose it. It does not matter what the reason is, this is a
clear signal to you that you need to start meditating. Meditation
means residing deep within, in your center, where you are infinitely at
peace and have great composure, and the more you live from this
center the less the storms on the periphery disturb you.
This goes for irritation as well. Getting irritated with the children, co-
workers, other drivers, spouses, etc., all mean the same thing. You
are not meditating enough. Not that meditation alone will cure all
irritation, as there can be bio-chemical reasons for this as well, but it
will certainly help a whole lot. So next time you feel that anger
creeping up, don’t react, watch the energy carefully and set your
alarm clock thirty minutes earlier for the next morning .
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2. Jealousy:
Clearly a sign that you are on the wrong track, with the wrong
perspective and wrong attitude is if you are a frequent victim of
jealousy. In fact, this is so good an indicator of you not meditating
enough, that I felt it was a good way to actually test your spiritual
level. You will find the details of how to test yourself using jealousy in
the article, How to Test Your Spiritual Growth.
3. Stress:
Are you and Mr. Stress the best of buddies? Inseparable are you?
Well if you want to end this relationship with Mr. Stress you have to
start meditating. The key to a long, healthy life is to live stress free.
An Ayurvedic Doctor I recently met told me that 80% of the problems
that patients came to see her with were stress related. So a big
danger of not meditating is ending up hanging out with Mr. Stress.
And where Mr. Stress hangs out, Mr. Disease is not too far away.
To help motivate you and give you some solid techniques to live stress
free, here is a great resource: Best Treatments for Stress & Anxiety
Disorder. You will notice I grouped anxiety along with stress, and I
just want to mention that this is another sign that you are not
meditating enough. If you suffer from panic attacks and anxiety, you
need to start a meditation program. There is ample evidence showing
the benefits of meditation with regard to anxiety as well.
4. Restlessness | Insecurity | Fear:
Are you feeling your life is meaningless? Feeling you are not doing
anything special in life? Feeling you are not achieving your true
potential? These are signs that you are not meditating. Meditation
puts you in touch with your infinite nature, and from there you realize
that there is nothing lacking whatsoever in you. You are perfect and
life is perfectly fine just the way it is. This realization is the reward of
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meditation, and the further you are from this realization, means the
further you are from meditation.
Related signs to restlessness are the feelings of self-doubt, insecurity

and fear. These are other dangers you will have to face if you decide
to not meditate. The ego is insecure. It endlessly seeks security and
safety. Meditation helps you de-emphasize your egocentric mind, and
instead reside in your simple witnessing awareness. This living in the
witnessing consciousness, in the here and now, weakens the ego and
thus, relieves you of the feelings of insecurity, fear and self-doubt.
5. Hatred:
As Yogi Bhajan states, "If you don’t see God in all, you don’t see God
at all." I love that saying, and can’t put it any better way than that.
Hatred is born of fear and is only possible when you emphasize
differences. The more you break up Reality and side with different
fragments, the more you open the door to hatred and fear.
Eyes that see the world and humanity as one big family, in fact, eyes
that see the whole world as just your family, are eyes that are going to
be full of compassion and love. Meditation is responsible for opening
your eyes to this view. So if you are filled with fear and hatred, the
red flag is up, you need to start meditating. Looking around at the
state of world today, I wish along with prescribing a daily multivitamin,
everyone was prescribed thirty minutes of daily meditation as well.
Dangers of Not Meditating Summary:
I can always tell when I have drifted away from my meditation

practice. Invariably one of the signs above will light up and remind me
of what is the most important thing in life - meditation. I suggest the
same for you. Keep an eye out for these danger signs above, if you
notice their presence getting stronger, you know it is time to get back
to meditating. If you are new to meditation and are looking to start
this profound practice, whose rewards have no material equivalent, I
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suggest you try some of the free online meditation classes offered
here on this site. Below are some helpful links in this regard.
Free Online Yoga & Meditation Classes

Free Beginner’s Meditation Class | Learn How to Meditate
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Chapter 64
Best Mind Meditation | Most Advanced

Meditation Technique
Best Mind Meditation Technique
Mastery of Meditation & Yoga now has almost 400 articles, detailing a
wide range of simple and advanced yoga & meditation techniques,
along with other insightful articles for helping you achieve your highest
potential in life. The techniques work on everything from your mind,
body to spirit. While some of these techniques are suitable for
beginners others, are quite advanced and should be approached with
respect and intelligence. Of course, appropriate details are included in
the respective articles, so you can design a personal program suitable
to your level and capacity.
With regard to meditation specifically, the website has mind meditation

techniques, mantra meditation techniques, yoga meditations, breath
meditation, concentration meditations, etc, etc. Given so many
techniques have been detailed, I have tried many ways to organize the
website so that you can quickly and easily find the meditation
technique suitable to you. Towards this end, I have put together the
Meditation Techniques article, where you will find selected meditations
categorized by purpose, there is also of course the Free Online Guided
Meditation E-book, which has video demonstrations along with written
details, and there is also the meditation category and relevant sub-
categories. What this article is for is to point out one specific
meditation hidden amongst all the others. This is a very powerful
mind meditation technique and I consider it the best and most
advanced meditation known to man.
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Most Advanced Mind Meditation Technique
The meditation that I am referring to is the Silent Mind Meditation

Technique. I have explained the meditation in that chapter and don’t
want to repeat that here, so please go through it there for the details
of this meditation. This meditation technique is really an extension of
the work of J. Krishnamurti and is the meditation I stumbled upon
during my early days of practice, more than 20 years ago now. The
Silent Mind Meditation Technique is an attempt to frame the art of
mind meditation and make it easier to understand and especially,
easier to practice. It is essentially the process one goes through when
one is watching the mind, and comprehending thoughts from moment
to moment via direct perception.
The Silent Mind Meditation Technique is part of the overall Silent Mind
Meditation Program, which has received stellar feedback by those of
you with the passion and persistence to complete it. This meditation
though can certainly be practiced independently and can be integrated
into any personal meditation program. This is the meditation
technique I practice till today. It is the only direct approach to
Enlightenment, explained in How to Attain Enlightenment. When I
wish for an indirect technique, the other mind meditation technique I
practice is the Zen Meditation Technique or Zazen.
Understanding the Silent Mind Meditation Technique
When I first began working with the Silent Mind Meditation Technique,
I was not involved deeply with yoga and was not intimately familiar
with Patanjali’s Yoga Sutras. But, yesterday when I wrote the article
on Samyama (Samyama & Psychic Development Tools) and was
explaining how it is the concurrent application of Dharana
(concentration), Dhyana (meditation) and Samadhi (absorption), it
occurred to me suddenly that this is the very thing that I had
discovered with the Silent Mind Meditation Technique, and that this
was really the process I was trying to explain when I was creating the
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framework for this method. Needless to say I was quite amused by
this epiphany.
Here looking at the Silent Mind Meditation Technique from Sage

Patanjali’s point of view.
Silent Mind Meditation Steps 1, 2, 3 & 4 are Dharana or

Concentration:
These require you to focus your mind unequivocally on the fact you
have decided to pursue. This is the concentration portion of the
meditation.
Silent Mind Meditation Steps 4, & 5 are Dhyana or Meditation:
Here I call it Crystallization, where Patanjali calls it unbroken flow of

awareness. This is the phase where you, without missing a beat,
comprehend directly the story behind each thought from moment to
moment. You will notice that step 4 is repeated here and is also a part
of the mental concentration portion. This is not a mistake; it is
because Dharana continues into Dhyana. In other words,
concentration continues, even as comprehension (or insight) starts to
flow.
Silent Mind Meditation Steps 6 & 7 are Samadhi or

Enlightenment:
As Patanjali also explains, all you can do is Dharana & Dhyana, as

Samadhi comes on it’s own. So it is with the Silent Mind Meditation
Technique, whereby intelligence starts to see, without a shadow of a
doubt, that the source of all the problems is the mind itself. This then
leads the mind to negative itself from moment to moment, and what is
left then, is unadulterated Silence, Truth and Absolute Reality. Put it
another way, the mind stills itself of thoughts, so that awareness is
then able to shift to that which is beyond time, space and duality.
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Summary of Best Mind Meditation Technique:
Another epiphany that just took place is that Sage Patanjali defines
the objective of Yoga as the science to still the mind of thoughts.
Well, in that case the Silent Mind Meditation Techniques is true Yoga,
for it is the process of mind meditation, which leads to this very
state, the state of having no waves in the mind. When the mind is
not, the projected reality is not, then that which is, IS.
If you have undertaken the practice of the Silent Mind Meditation

Technique and are having difficulties, do check out the Hints and Tips
Chapter of the Silent Mind Meditation Program. Finally, as I have
tagged this as the most advanced meditation and best of all mind
meditations, it is unlikely you will master it overnight, so give it some
time and stick to it. The rewards are beyond words.
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Chapter 65
Insight Meditation Tips - The Power of

Urgency
Insight Meditation Tips
Without a doubt, abiding passion is a cornerstone of a successful,

long-term meditation practice, but not far behind in the list of
requirements is the need for urgency as well. It is almost as if the
abiding passion creates the atmosphere for meditation to be practiced
and then urgency, provides the necessary catalyst for insight to
explode.
I have been sharing the insights that take place during my meditation
session in the series "Insights from Advanced Meditation Practice", and
below is another such insight, which I noted after a deep meditation
session. The particular technique I practice, for those interested, is
along the lines of Insight Meditation (Gyan Yoga or Zen Meditation)
and I have gone into it in some detail in the following article Silent
Mind Meditation Technique.
Here is the insight I noted regarding the requirement of urgency on

the path to enlightenment.
Insight Meditation Tips - The Need for Urgency
We are dying. That is a fact. Slowly, despite what the New Age
pundits preach, we are physically deteriorating. It is the way of that
which is physical. We must feel this urgency. We must be almost
desperate - and yet be composed.
As a human we are capable of encountering the True nature of things,

and this opportunity is very much precious. It ought to be optimized
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for the true discovery of things real. Do whatever is necessary to
break free from complacency- there is no time for laziness.
It is best not to get into situations that distract us, than to get in and
then attempt to get out. At the end one has to not worry about
survival, one has to only worry about applying oneself totally to the
discovery of one’s True nature.
Consider yourself on death row and the only escape is meditation.
Analysis of Urgency During Insight Meditation
All the great masters of meditation recognize this need for urgency. It
is what allows for the total commitment to awaken. This total
commitment then gives them the necessary energy needed to
penetrate the dualistic mind and see the Oneness, which is the True
Reality that lies beyond. The key to this urgency is to realize that the
clock is ticking.
Many traditions use various means to spur this sense of urgency

onwards. In some schools of yoga, human birth is considered an
immeasurably rare opportunity and the students are constantly
reminded of that by the teachers to keep them focused. In Buddhism,
one of the realizations, which led the Buddha to pursue meditation,
was the fact of age, illness and death. In similar fashion, other
masters such as Gurdjieff & Krishnamurti, remind us of the paramount
importance of applying ourselves passionately towards our freedom
right now.
Scattered throughout this blog are such reminders and below is my

favorite Zen quote pointing out the importance of our meditation
practice and how urgent the situation is…
Let me respectfully remind you, life & death, are of supreme

importance. Time passes swiftly and opportunity is lost. Each of us
must strive to awaken. Awaken! Take heed; do not squander your
lives.
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For those new to meditation, you may be interested in the Free Online
Classes here on Mastery of Meditation and Yoga. Here is the link to
the Free Online Beginner’s Meditation Class.
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Chapter 66
Joy, The Secret to Daily Meditation

Practice
Cultivating a Daily Meditation Practice
In this ongoing series on Insights from Advanced Meditation Practice, I

am sharing the realizations which occur with the practice of the Silent
Mind Meditation Technique, Gyan Yoga or Zen Meditation. The insights
are the notes that I put down after my daily meditation session, and
their content is a reflection of that which was realized when
encountering certain states of consciousness or perceiving directly the
facts of our internal reality.
The quote below reflects what I think is a very key aspect of daily
meditation practice. It is the joy one gets when watching the mind in
action.
Joy in Meditation:
Happiness is the absence of struggle. The ease of observing the

futility of trying is great joy.
In the great expanse within, the condition of becoming and the

hope that permeates the mind can be seen clearly. This seeing
is all that can be and must be engaged. All else is just the same
orientation - strengthening the current condition. Leaving us
bound to time.
Do whatever you have to do, in order to participate in and
initiate your evolution.
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Analysis of Joy in Meditation:
The particular aspect of this quote that I want to focus on is the first
line, which points to the joy one gets in watching the mind. Below are
several key points I want to make with regard to this important and
essential phenomenon, understanding which I think will make possible
the reality of a serious and long-term, daily meditation practice.
1. The Fact of Joy: The joy that I refer to here is absolutely a

fact. It is not vague or derived. It is pure and full. It is really
unadulterated fun and happiness.
2. This Joy is Not a Result: Normally we can find long, long lists
indicating the benefits of meditation and on those very true lists,
we will also find joyous living as one of the entries. Although
joyous living, will certainly materialize as a result of your
meditation practice, this is not the joy that I am referring to
here. Here I am referring to the joy one gets simply from
participating in meditation. Simply from watching the thinking
mind from moment to moment as best as you can.
3. Arduous Yet Joyful: Although in the quote above, I said the

"ease of observing", watching the mind and comprehending it
from moment to moment via direct perception is not trivial. It is
arduous. The "ease of observation" is encountered only after a
period of intense observation, the very intensity of which causes
the thinking process to slow down, thus making it possible to see
the fact in action. Although the early phase of a meditation
session can be fun, the real joy tends to present itself once the
thinking mind has slowed down enough to allow for the,
moment-to-moment observation of the facts in action to
materialize.
4. Enjoyment in Meditation: As indicated above, meditation at

this level is challenging, and I think that encountering this joy is
very key in helping establish a deep, daily meditation practice.
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The more you enjoy meditation, the less you will resist it and the
more you will embrace it.
5. Not Always Joyous: One final point I want to make, is that

meditation is not predictable and every time you sit to watch
your thoughts does not mean you will end up slowing down the
thinking process to a trickle (or stop it), and therefore
experience the joy of observing the fact in action. Sometimes
you will not be very effective, or other greater experiences might
be encountered. Be patient, remember not knowing is part of
this great adventure: -D.
Happy Meditating!
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Chapter 67
No Mind No Thoughts Simplicity

Meditation Technique
No Mind Meditation Technique
Continuing with the series on Insights During Advanced Meditation

Practice, I would like to provide the quote below that I noted after
such a session.
No Mind, No Thoughts, Simplicity Meditation
Nothing is required of you. This is the most important point to

understand. You need to do nothing, and not even that.
Simplicity is the absence of the cognitive mind. We are
constantly moving around in the complexity of the mind.
Simplicity is the rejection of this whole dimension.
As soon as we lapse, we are again lost in cognition, chasing after

something, doing something which we think will get us
somewhere. Simplicity is staying out of this whole thing.
It is very clear how love, laughter, truth, simplicity exist and

come into reality; when the cognitive dimension is rejected.
The sitting began with work on single-pointed attention and then

turning attention to the thinking mind.
One’s motto has to be to keep going!
Analysis of No Mind Meditation:
As I have mentioned before in this series, the type of meditation I

practice is along the lines of Insight Meditation and Gyan Yoga. It is
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closely aligned with the techniques of J. Krishnamurti and I have
explained this technique in some detail in chapter 12 of the Silent Mind
Meditation Program - The Silent Mind Meditation Technique.
As you can see above, I start with Zazen - Zen Buddhist Meditation
(Single Pointed Attention to the Breath) and then, once the
mind/thoughts slows down, I turn my full energy and attention to
comprehending the thinking mind via direct perception, from moment
to moment. This combination has been my method for some time now
and I have found it to be very effective in bringing about the explosion
of insight and a shift in awareness beyond the egocentric mind.
The point I want to emphasize here is that one has to "step out" of the
entire cognitive stream. In other words, as long as you are reacting
and moving within the network of thoughts, you will continue to be
lost in "the chase". Close observation is not an effort to bring about
the end of this chase; close observation IS the end of the chase.
A very effective way for understanding what is being pointed out here
is by asking the question, "Am I inside or outside my thought?” If you
have "bought in" to what the thought is offering, you will find yourself
lost and chasing, and as you become aware that you have "bought in"
to the thought, in that moment you will be outside, in observation.
Watching and rejecting in this fashion, intently, is meditation.
One final thought I want to share with you has to do with the last line
of the quote above. You have to be willing to stick to it with regard to
meditation and spiritual growth. One week of meditation is not going
to make you the Buddha. So integrate this practice into your daily life,
practice quietly and consistently and enjoy its enormous rewards.
Here are some nice free courses and techniques for those looking to
start a meditation practice.
Learn to Meditate | Beginner’s Meditation Class

Free Online Guided Meditation Technique E-book
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Chapter 68
The Secret to Enlightenment
Summary: The mind is a shopping mall. For the mind, it is always

Black Friday. There is always a great sale on within us and we are
constantly buying into what is being offered. You may be able to get
out of the machinery of consumerism, but can you get out of the
machinery of the mind and find enlightenment? I will show you how.
The Secret to Enlightenment - Insights from Advanced

Meditation Practice
Continuing with the insights that explode during advanced meditation

practice, today’s entry is about how the mind is a shopping mall, and it
is an apt entry given we are entering the heart of the holiday shopping
season. These insights are those, which take place during deep stages
of meditation, and occur as a direct result of seeing the mind in action.
The meditation technique I employ is my own. I have described it in
great detail in the Silent Mind Meditation Program - The Silent Mind
Meditation Technique. It is an extension of the work of J.
Krishnamurti, and belongs in the category of insight meditation,
advanced Zen meditation, advaita Vedanta and Jyana Yoga. If you are
drawn to any of these schools of meditation, then you will want to
apply yourself to this technique.
In my opinion the Silent Mind Meditation Technique is one of the most

powerful forms of insight meditation.
Here is the quote that I noted after such a session of deep meditation:
The Secret to Enlightenment – Quote
The key, the secret is not to set any goals. Goals lead to effort.
The mind is very suggestive and extremely seductive. It will
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constantly present juicy goals and one must remain very alert to
this and Not Buy In! This has to be done moment-to-moment.
The thoughts can lose their potency and become impotent. Then
they are just flying around, but are unable to draw you in. You
will have peace.
Our prison is unfortunately of our own making. We are asleep to

this fact. We attach to our goals and thus, are endlessly lost in
struggle and misery. The way out is the pathway of awareness.
The Secret to Enlightenment – Analysis
This is possible. At first when you sit and begin to watch the mind, it
has great speed. It will not be easily examined, especially not in the
capacity that is required to break through. But persist. If you persist,
then during any elongated session, there will come opportunities when
thoughts start of lose their momentum and become available for
digestion. This is your chance.
In observing carefully the movement of the mind and thoughts, you

will start to see facts, such as the one above, clearly, through and
through. Such acute perception from moment to moment brings
about the necessary transformation in consciousness, as the need for
negation becomes apparent. Let me explain.
In this excerpt, as I see without a shadow of a doubt that engaging a

presented goal implies struggle, the seeing brings about a state of
being "de-clutched". In other words, the mind continues to try and
seduce, but being keenly aware of the danger of "buying in", only
observation is adhered to and the suggested goal is spontaneously
negated. Thus, on the onset of any goal-oriented thought, negation
takes place and just witnessing continues.
What is being given away here is the secret to meditation. It is the

secret on how to get out of the mess. It is the secret to
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enlightenment. If you want it, it is there for you, if you don’t, it does
not matter.
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Chapter 69
Week 8 Syllabus:
Objectives:
Knowledge:
 Learn how to teach a meditation class.

 Learn how to run a meditation business.
 Learn how to make a high traffic website.
 Learn tips and tricks for advanced meditation.
Techniques:
 Develop your own program.
Articles for Study:
 How to Live a Blessed Life

 How to Teach a Meditation Class
 Tips for Silent Mind Meditation Technique
 How to Build a High Traffic Website (Included in the Training
Manual Only)
 How to Run a Meditation Center (Included in the Training Manual
Only)
 How to Teach a Yoga Class

 Comprehensive Guide to Kids Yoga
 Advanced Mind Meditation Videos
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Daily Practice:
 Make a program that you feel is best. Time is open.
That concludes the 8 weeks for the program. Again, you can take
longer if you wish, and note that you will not be tested on the
"Optional Readings and Techniques." If you, as a student, have
completed it, CONGRATULATIONS . Please email me once you are
ready to take the exam, and I will send it to you via email to complete
and return once finished.
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Chapter 70
3 Keys for How to Live a Blessed Life
How to Live Life
Enlightenment may seem a daunting task initially, but if you can just
figure out how to live life well, you will be well on your way to fulfilling
this great destiny of yours. In the past, I have given some guidelines
on how to live in order to facilitate spiritual growth, and enjoy a happy
and meaningful life, but in today’s article I want to give you the
absolute basic life keys to get you started on your journey to
Enlightenment.
The previous 2 articles I was alluding to above are also of course

worth reading and learning from and here are the links to them: 5
Principles of Living an Enlightened and Good Life and 10 Things You
Should Do Everyday for a Happy and Meaningful Life.
Without a doubt living life with full awareness, watching the ego in
action, meditating and having a personal spiritual practice are big
factors in your spiritual growth, but not everyone is able to establish
all these aspects right away. So for those just getting their feet wet,
what is the best way to start? For those eager to take this great
journey back to their original, infinite nature, how should they begin?
Here is the answer to that question. Start by living peacefully,
honestly and in an orderly way. This is something most everyone can
aspire to and being able to live life in this way sets the stage for
deeper and wider growth. Below, I will expand on these simple but
important keys on how to live well and begin the journey to Self-
Realization.
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3 Keys for How to Live Life Well:
1. Live Life Peacefully:
The amount of conflict and violence in the world is appalling to say the
least. In response to this, all decent people undoubtedly want wars
and hatred to end, and the first step to this is to stop contributing to
the state of human violence by living peacefully ourselves. I know
there are deeper and wider meanings to conflict, in which "what should
be" conflicts with "what is", but here I am suggesting a more simple
thing - which is just to live at peace with everything and everybody
around us. That is the starting point.
Peaceful living softens the heart and teaches us how to diffuse our
reactive nature so that we can become masters of our emotions.
When the winds of conflict start to stir within, if you can remember
your determination to live peacefully, it will lead you to becoming
conscious and awake during such tumultuous times. Once conscious,
you will be able to retain your composure and act intelligently, instead
of becoming a slave to the storm of feelings conflict evokes. This
ability to witness the ways of the ego and emotions puts you on the
path to awakening.
Learning how to live peacefully, will also teach you the art of
forgiveness and the art of compassion. I have written about these
topics previously and you can read about them in the following 3
popular articles.
The Secret to Compassion

My Simple Rule for a Peaceful Life
The Time I Met God, Good News and Bad News
2. Live Life Honestly:
The road to enlightenment is a path of negation. This is a very crucial

understanding in order to make the right progress. What this
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essentially means is when all that is false is taken away, what remains
is your true, non-dual, already perfect nature. You are the substratum
on which the game of life is being played out, and to encounter this
timeless aspect of yourself, you need to shed all the masks you have
put on. For that your have to learn how to live life honestly.
This is not as easy as it may sound initially. To live honestly you will
have to shatter many images of yourself that you hold dear and face
many aspects of who you are, which will downright appall and even
disgust you. But this cleansing, this dying of our many false selves is
a necessary part of the process. Real honestly leads to real simplicity
and innocence, which is essential for walking this path to your Natural
Self.
To work on yourself, you have to first see things as they are, even if
they are a mess. This is the first step and as your understanding
deepens, you will come to realize that the way to break through is to
totally accept the actuality of "what is", without any attempt to change
or escape it. A prerequisite for such action is brutal honesty. The
mind is a master at deception and the practice of honesty in all forms
is the beginning of clarity.
This is also a topic I have written about in the past and you can find
more of my thoughts on it in the following article:
Silent Mind Meditation Program - Chapter 6 - The Importance of

Honesty
3. Live Life with Order:
One great advantage that monks and yogis have when they live in an
ashram or monastery, is that their lives have great order. This
structured living then helps them establish internal order and helps
them establish a strong spiritual practice. So try to adopt some of
these aspects into your life as well and therefore benefit from such
structure as the monks and yogis do.
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The more such order emerges from your passion and your practice the
more natural and effective it will be. Allow your practice to thus shape
your life and structure your days so that you can move forward
systematically and gracefully. Generally, you will find setting up a
consistent time for your practice, waking up early, getting proper
exercise, eating healthy, spending time in nature and other such
wholesome activities becoming a natural part of your life as you
progress.
Small things you do will matter also. Cleanliness, simplicity, balance,

promptness, diligence, thoughtfulness will all start to emerge as you
put your life in order. Also, order does not mean an absence of
spontaneity. Being simple and making time for leisure will promote
spontaneity, as will living in the moment, with honesty. So start to
organize yourself and your time and get your life in order. You will be
pleasantly surprised by how much this will help you in your personal as
well as spiritual growth.
So how to live life in order to begin the great adventure to

enlightenment? Live peacefully, honestly and with great order, and
surely you will find yourself on the path to awakening and Self-
Realization.
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Chapter 71
How to Teach a Gentle Yoga and

Meditation Class | Comprehensive Guide
How to Teach Meditation & Gentle Yoga
[I have consolidated part 1 and part 2 of this series on How to Teach a

Gentle Yoga and Meditation Class here in this one document. This is
for ease of reference and in preparation for the upcoming Mastery of
Meditation Teacher’s Training Program].
Coming in the very near future, Mastery of Meditation and Yoga is

going to offer a complete multi-media Online Meditation Teacher’s
Certification Program, and as part of that project, is this article series,
which is going to teach you how to teach a meditation or gentle yoga
class. The Meditation Certification Program is something I have been
looking to offer for some time now, but wanted to first insure that all
the necessary material had been created and published before I did
so. Well, it only took three years of hard work to accomplish that ,
and now I feel the time is right for making this unique and
comprehensive program available to you all.
As I mentioned, this series is going to be a part of that training

program and is one of the last few pieces of the puzzle needed to bring
that course online. Previously, I put together the Comprehensive
Guide to Teaching a Yoga Class, and teaching a meditation class has
many similarities to that. Below is the approach I use in structuring
the meditation or gentle yoga classes I teach. It has been refined over
the years, and the classes using this structure have been thoroughly
enjoyed by the students.
Similar to the yoga class, I will also explain the meditation class by
breaking it up into three sections. The first section I will call
Orientation, the next section is the Warm-up and then the final
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section, I will call The Work. This breakdown is for a class lasting
around 1 hour. Below is how these come sections together to form a
great class, and a transforming experience for the students.
This series is in 2 parts. In part 1 I will go over the Orientation and
Warm-up phase, while in part 2 I will discuss the "Work" phase. One
final note before I jump ahead is that this is also a great sequence for
you to follow for your own personal yoga or meditation practice.
Teaching a Meditation Class Phase 1 - Orientation:
Objectives:
1. Get the students settled in.

2. Ensure the spacing is correct for safety and comfort.
3. Get their mind and awareness into the here and now.
4. Give a short overview of the class structure, guidelines and
planned meditation.
Here now are details for the items above.
Items 1, 2, 3 & 4 Above:
As the students file into the class, I make sure the early ones move up
and near to where I sit, as for some reason students always tend to
keep more of a distance from the teacher than they need to. I also of
course try to ensure I sit in a way that I am visible to the entire class.
If possible a raised platform is very useful for this.
I am also making sure during this time that spacing is good between
students, which generally means that they should be able to spread
both arms out to their sides without hitting anyone, or the wall. In
addition, I am usually pointing out cushions, mats, water, etc to
newcomers as well. Shortly, I announce the start of the class, and
immediately get everyone to start long deep breathing.
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Unlike a yoga class, I spend much less time in this phase of the class,
than I do for a yoga class. This is simply because in the meditation
class, the students are going to get ample time to meditate during
"The Work" portion of the class, while in a yoga class, this is
essentially the time I use to get meditation practice into the session.
So for a meditation class, I only spend a few minutes maximum in this
long deep breathing, get into the moment phase and then quickly get
to the warm-up stage.
During the long deep breathing phase though, I do try to give the
details for the class structure and guidelines for doing the yoga,
breathing exercises and meditation that is to come, especially, the
safety, instructions. See Beginner’s Guide to Yoga Practice and
Guidelines for Pranayama Practice for more information on this topic.
In general, the class structure is as follows:
 Orientation Period (which they are in).
 Tuning in to their Higher Self and the Universal Energy.
 Breathing exercises (pranayamas) to get their energy going.
 Essential daily yoga exercises and yoga exercises for meditation.
 1 or 2 meditation sessions, depending on the class duration.
 Ending prayers and visualizations.
In general, the safety and practice guidelines are the following:
 I tell them, I will demonstrate each exercise, which after

observing they do with their eyes closed.
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 All breathing is done through the nose, unless otherwise
instructed.
 Use the modifications for any exercises they find difficult.
 To not overdo, be careful with injuries and work around them

whenever possible.
 To not compete and not worry about how anyone else is doing.
 Throughout the class to do the practice will full awareness.
If you are not able to cover all of the above, don’t worry; you can
continue to instruct them in the Warm-up phase as well. In general, I
have noticed that for a meditation class lasting 1 hour, I always tend
to run out of time and have to cut short the final meditation period,
which is the key focus of the class, so make sure you don’t linger in
this section for too long. This completes the Orientation phase of the
class, and then I move ahead to the Warm-up period.
Teaching a Meditation Class Phase 2: Warm-up
Just as for yoga class, the Orientation period, insures they get their
daily dose of meditation, in a meditation class, it is during the Warm-
up period that I insure the students get their daily dose of yoga and
pranayama.
Here are the objectives you should shoot for in the warm-up phase:
Objectives:
1. Tune in to your Higher Self / Universal Mind.

2. Get the students energy going.
3. Do daily essential yoga stretches and yoga that is beneficial for
meditation. If you are teaching a Gentle Yoga class, expand
this section and cut short the meditation period in the end.
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4. Do pranayama that prepares the mind for meditation.
1: Tuning In
Always start a class with tuning in. In yoga and meditation whether
you have been explained it or not, you are dealing with cosmic
energies, and such energies should be approached with respect, and
the purpose of tuning in is ask your Higher Self and the Universe for
Protection, Guidance and Inspiration. This ensures the energies do not
harm you, you are guided correctly and provided inspiration to see the
journey all the way back to the Source.
This tuning in you should also do prior to doing your personal

meditation practice as well. There are many ways to tune in and
accomplish the above. Silent prayer, chanting of the AUM mantra or
the beautiful Ong Namo, Guru Dev Namo mantra that we use in
Kundalini Yoga. You can see an actual demonstration of this tuning in
the following video article: AUM Mantra Video for Starting Yoga Class.
2: Energize the Students:
Since the students are going to get plenty of time to relax and practice
awareness during the meditation portion of the class, during this phase
it is healthy to do some energizing pranayamas. The following 3 are
good choices for this, and will help the students a great deal. Pick one
or two of them for you class, and vary it from class to class to give
variety.
4 Part Deep Breathing

Kapalbhati Pranayama
Breath of Fire
3. Daily Yoga Essentials & Yoga for Meditation Exercises:
During this phase it is a good idea to cover some of daily essential

work as recommended by yoga. So try to do Butterfly Pose | Best
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Asana for Meditation, which is also excellent for sitting in meditation,
and also do Forward Bend, to stretch the all important life nerve and
promote flexibility. Then, pick yoga poses that benefit meditation
practice. Remember that the students who signed up for this class are
here for meditation, so make sure the yoga you select is gentle in
nature and plays a role in helping with meditation.
A perfect example of such exercises is the great Spinal Warm-up

Series. This is not just great for getting their back, hips, neck,
shoulders, etc warmed up, but this set heats up the cerebro-spinal
fluid which runs through the spinal cord. This is key, as it maximizes
the energy flow during meditation and helps in promoting awareness
by helping bring more prana into the brain and higher centers. For
some more details on how this works you can read the article
Introduction to Kundalini Yoga.
Other places to look for good yoga for meditation exercises and sets
are from the following collections: Yoga Poses for Meditation and Basic
Yoga Poses | Yoga Positions for Beginners.
In part 2 of this series I will discuss the final phase of the class which
is where they will learn and practice the meditation technique(s) you
have decided for them. Also note that by just extending the yoga part
in the Warm-up phase, this becomes an excellent Gentle Yoga class as
well, which is perfect for seniors and others not looking to do vigorous
yoga.
[Part 2 is below]
Teaching a Meditation Class Phase 3 - The Work:
In part 1 of this series on teaching a meditation class, Teaching a

Gentle Yoga and Meditation Class, we covered the Orientation and
Warm-up period and now we come to the most important phase of the
meditation class, the Work section. In this section, you will actually
teach the students a meditation technique and have them practice it
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as well. Depending on the level of your students you should choose
the meditation accordingly. For a class with students of mixed
proficiency you can teach meditations which have levels within them,
such as the excellent Zen Meditation Technique, which allows students
to practice at a level suitable to them.
Here are the objectives for this key phase of your class.
Objectives for Phase 3 of Your Meditation Class:
1. Teach a useful meditation technique.

2. Give instructions regarding safety, especially if the technique has
advanced components such as breath retention.
3. Practice the meditation technique.
4. Perform ending prayers and visualizations.
5. Have a question & answer period.
1-3. Teach and Practice a Meditation Technique:
The whole reason for the class is for the students to learn and practice
meditation with you. So this phase should be the primary focus of the
class. Sometimes you can teach meditations based on special
requests, or else you can pick ones you want to teach. You will find
many meditations in the Free Online Guided Meditation E-book, and
most of them have videos associated with them to help you see clearly
how they are to be done.
In general, I suggest the practice of Zen Meditation, Silent Mind

Meditation, Silent Mantra Meditation, and other awareness techniques
for long-term consistent practice in your classes. Such meditations
continue to bestow benefits on those who practice it, and they allow
each student to practice at their own level and pace. It is though
often fun to practice meditation that require group chanting or other
such meditation as well.
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Special meditations, which can only be done in groups, are also
especially appropriate for classes. Such meditations such as the
Healing Circle or Sufi Meditations can be a great experience for the
students as well. I will be uploading such unique meditations as well
to the website and you will of course find them added to the Free
Online Guided Meditation E-book.
Even though you are going to just teaching meditation, keep in mind
that many meditations can be quite advanced, so don’t forget to follow
the safety instructions that are given with each technique. Specially
be alert when meditations require students to hold their breath, host
difficult mudras (hand/eye positions), or require body locks. Such
meditations should be approached with respect and intelligence, and
developed gently over time.
In general, you are going to only have time for about a 20 to 30

minute session. Keep in mind that this is A LOT for a beginner. They
might not be able to sit for this long, so be gentle with them. Instruct
them that they can take a break after 5, 10 or 15 minutes, to stretch
their legs and then restart again. The intermediate or advanced
meditators should not be given this option. Unless they are about to
injure themselves, encourage them to sit through the entire session.
If you have a longer class, and have 40 minutes or more for the
meditation phase, then I suggest breaking up this phase into 2 (20)
minute meditation session, but giving the option for advanced students
to continue right through the entire session.
There are lots of tips on this website regarding meditation practice,

which will really help you be a better teacher and meditator, so be
sure to check them out as well. Look at the related articles and article
series listed below for such tips. One important tip though is the use
of cushions for meditation, and I strongly recommend having these
available to students in your class. Zen Zafus work best here. Check
out the article How to Meditate, for more basics like this.
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4. Ending Prayers:
At the very end of class, after the students have completed their
meditation, it is nice to practice a few important prayers. Here are the
3 prayers I do at the end of every class.
To pray with power and focus, so the thoughts manifest in reality,

have them inhale deeply hold their breath and then prayer/visualize.
So before each of these prayers below, have them inhale, hold their
breath, focus their mind and then do the prayer. Then exhale and
move on to the next prayer.
 Visualize you and your life exactly as you want it to be.
 Send out a healing prayer to someone who you know needs it.
 Pray for peace and love on Mother Earth, and peace and love in
everyone’s heart.
At the very end of the class you can end with a long OM or end with
the mantra SAT- NAM. Both are great ways to add a finishing touch to
the class.
5. Question / Answer Time:
Since a Yoga or Meditation class has a certain rhythm and flow, I

request the students to ask their questions at the end of class. As
long as you are very clear in your instructions, have followed the
guidelines laid out above and do good demonstrations for the poses
and meditations, this works very well. So at the end of class, relax, sit
back and allow the students who want to ask questions to do so, other
students can stay for this period, or leave if they want to.
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Summary of Teaching a Meditation Class:
So there you have a very detailed and comprehensive guide on how to

teach a meditation class. I hope it gives all you teachers some good
tips and guidance, and I hope it helps make your gentle yoga and
meditation class a fantastic and transforming experience for your
students.
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Chapter 72
SM Meditation Program: Practical Hints &

Tips
Silent Mind Meditation Program
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.
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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
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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…
 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 Zafu used for Zazen (Zen
meditation) or Smile Cushion (crescent moon shaped) is
specifically designed for this and may be well worth the
purchase.
 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.
 Don’t wear anything that is tight around the waist either, this will
interfere with your breathing.
 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, especially 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,
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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 being concerned 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.
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Chapter 73
How to Building a High Traffic Website –

SEO Insiders Tips
One of the most important aspects of a business today, especially a

service-oriented business, that a yoga or meditation center is, is
having an impressive web presence. Not only does this give a great
impression of your business, but if optimized correctly, can be a great
source for attracting new clients and being an additional source of
significant income for you. So how do you go about building such an
envious website.
Let me show you .
There are many sources for getting traffic to your website, which can
lead to new clients and sales, and I will indicate all the various sources
for you here. But, the number source of traffic for you should be
organic search traffic. This is traffic from those searching the Internet
with keywords related to you your business, such as yoga and
meditation. If you can win the search over then you will have taken a
huge step towards a successful and lucrative business.
SECTION 1 – Traffic Sources
As I mentioned above, let me give you a list of possible sources for

your website and then I will concentrate on how to you can build a
high traffic website and specifically how to win the search engines
over.
Traffic Sources:
1. Search Engines
2. Social Media
3. Direct Traffic
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4. Referral
Here are a few words regarding each of these sources.
Social Media:
Social Media can be a great source of traffic, but in general such traffic
comes in a burst and is fickle. By fickle, I mean this traffic tends not
to spend much time on your website or become part of your
community. In addition, this kind of traffic needs a continuous time
commitment on the Social Book Marking websites, and can vanish
once you stop putting in the hours to generate it.
I do though suggest you build some presence on these sites as they

can get your website started nicely and also, does give you some
exposure for sure. The sites that are amongst the best for such traffic
are…
www.stumbleupon.com
www.digg.com
www.twitter.com
www.facebook.com
www.delicious.com
www.reditt.com
You will notice I have included the Social Networking sites with the
Social Book Marking sites above, as they are all require and use just
about the same philosophy.
Direct Traffic:
These are readers and visitors you have built up and now have
bookmarked your site and visit it directly.
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Referral Traffic:
This is traffic you get from links on other sites which visitors click to
come to your website.
Now I will move to the section of SEO, where I will also give you
guidance on how to build your site as well.
SECTION 2 - Website Basics
Search Engine Optimization (SEO) is the science of how to optimize

your website so that it is a magnet for search traffic, which is the
number 1 source of traffic for website on the Internet today. So SEO
is going to be the key to building a high traffic website.
I want to remind you here though that a good website can be very
helpful to impressing clients, even if it does not get a lot of traffic. In
other words, students who have seen or heard about your yoga or
meditation classes, will most certainly check out your website to learn
more about your service, and here a good website can make the
difference between getting a customer or not. And this does not
depend on traffic, so whether or not you are looking for a high traffic
website, a good website is still a must. So I am going to give you
some tips on creating such a website first, which is actually a pre-
requisite for a high-traffic website anyway.
Build a Blog:
I strongly recommend that if you are launching a new website, make it

a using a blog technology. A blog allows you to constantly and easily
update your website, thus giving search engines new material which
they like. In addition, a blog lets you keep your students up to date
with your postings and helps organize everything for you
chronologically and easily. A blog will save you a great deal of time
and effort, while at the same time appealing to your customers and
the search engines.
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Use Wordpress Software:
I suggest that you use Wordpress to build your blog. This is free
software and there are many addons (plugins), freely available for
Wordpress, which can enhance your blog immensely. My website,
Mastery of Meditation and Yoga, is a blog and uses Wordpress as well.
The one caution I will give is that if you plan of using Wordpress, it
helps to be computer savvy. If you are not, it is still possible, but you
will have a longer learning curve. In the end though, if you are
serious about having a high traffic website, it is worth the effort.
Web Hosting:
Don’t use the cheapest web hosting you can find. Web hosting is
already cheap, and paying that extra $10 a month, will be well worth it
for having a reliable and top of the line web hosting company. The
hosting service you choose should allow SSH access to your server,
along with FTP of course. You should also be able to modify the.
htaccess file and manage your data servers. I use Pair.Com and I
have found it excellent.
One more advantage of using a good service is that they will have
upgrade paths available to you to handle your traffic as you grow.
Read reviews regarding your service and pick the best one, not the
cheapest one. The hosting I have with Pair costs me around $25 /
month, and it is well worth that.
Get Your Own Domain Name:
Don’t use the blog services where you have a sub-domain. Get your
own domain name, it is not expensive and will be worth it for sure.
Later I will discuss how domain name can help with SEO.
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SECTION 3 – SEO Insider Tips
Now finally we are ready to discuss the SEO details which will get your
high ranking on the search engines and thus, drive organic traffic to
your website. I am going to discuss several aspects important to SEO
in each of the sections below, and implementing this strategy will
certainly go a long way in getting your site the traffic it needs to
flourish.
Before I give you this inside information though, I want to show you
why you should feel confident in what I have to say. Simply look at
the chart below of how my website (www.anmolmehta.com) has fared
with regard to traffic growth in the 3 short years it has been online. I
think that is a good indication of the value of the SEO secrets I am
sharing with you .
If you are unable to see the chart for any reason, you can find a
similar one on my website at the following URL:
http://www.anmolmehta.com/blog/2009/10/06/mastery-of-
meditation-and-yoga-passes-3-million-hits-and-growing-fast
You can see from the graph above the phenomenal growth of my blog
and I assure you that the primary reason for this, is due to the SEO
strategies I have employed.
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I am going to break down SEO into the following aspects and go over
each of these parts with you in detail below.
1. Domain SEO
2. Page SEO
3. Link Building
4. Misc Topics
1. Domain SEO
The SEO I will discuss is to win over Mr. Google, who is the big boy in
the search space. Also, if you optimize for Google, you will still get
decent traffic from the other engines as well (Bing and Yahoo
primarily).
Webmasters know the well-known formula that Google generally uses

to determine the importance of a page and how it will do on a search
result. This is the Age of the Domain and the number of links coming
into the particular domain. The age of the domain, you really can’t
control, unless you buy an aged domain within the yoga and
meditation sphere, but there are other aspects of a domain that you
should know about which would help you with SEO, and here are
those.
A. Keywords in Domain:
It is often recommended to have your most important keywords and

keyword phrases, such as yoga and meditation in your domain name,
but you can also do as I did and make your domain you name if you
like. I went with the name, as that was the “branding” for the service
that I was offering. But having done this, I always make sure I use
keywords and keyword phrases in the URL of my pages. This makes
up for the missing keywords in my domain name.
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B. Length of Domain Registration:
Register your domain for a long term, such as five years. This gives
the search engine confidence that you are in it for the long haul and it
will give you better weighting.
C. Domain Register:
Now we are getting into the more subtle aspects of SEO. What you
should do is ensure that the Register where your domain is registered
has full contact information for you. This includes phone numbers,
address, email, etc. This is again to get a small SEO boost. In this
very competitive category, every bit will help you get the edge.
2. Page SEO:
Once you get the domain pieces in place you, have your hosting
service activated and Wordpress installed, it will be time to create
pages. Earlier, page SEO used be the most important piece of
optimization, and although now links are, page SEO should not be
ignored. It is still very important.
Here are the key pieces of page SEO.
A. Title:
The most important aspect of you page is your title. There is debate
on whether the title should be long or short, but from my experience
both work fine. What is key in the title is that the keywords or
phrases that you want the particular page to show up on search
engines should be in the title, and should be early in the title. So don’t
go for cute or clever titles go for titles with your keywords in them.
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B. Page Structure:
Next it is important to have the keywords in your page content. Here

you want them distributed throughout, but with emphasis on their
occurrence towards the early part of the page, and early in
paragraphs. Preferably in the first sentence of the paragraphs.
In addition, you want to use the html header tags in a page, and use
them correctly. Search engines love order; after all they are based on
algorithms, so order your tags correctly as well. Start with the “h1”,
followed by “h2”, “h3” and “h4” tags in a nice structured way. Of
course, try to put your keywords in these tags so they are highlighted
for the search bots (search engine algorithms that visit your pages and
are responsible for indexing the world wide web).
If you can’t get your keywords in the tags, then put them in “bold” or
“italics” as a minimum highlight.
C. Meta Fields:
It is a very smart idea to use the meta keyword and meta description
fields on an html page. Put your keywords in here, and make the
description very attractive. Many search engines will use your meta
description directly in describing your page on search results, so this is
your chance to “sell” the page to the reader, so they click and come to
your website.
As you start building out your website you will start to get better and
better at doing this and soon it will not take you very long to create
and populate these fields.
D. Insider Secrets:
So now let me share with you some not so well known SEO tricks with
regard to page optimization, which will give you the edge. Use the
“alt” tags in pictures you embed in your page to give the engine more
information on the page contents. In addition, outgoing links to other
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pages, which rank highly for your keywords, can also help. Finally,
when you respond to comments for your article in your blog, repeat
the keywords in your response if you can.
One warning I want to give you though is to be careful that your page
does not end up reading like spam. Readers wont like that. But, you
have to include SEO elements in your page to some degree otherwise
you wont have any readers at all, so find that right balance, and you
will soon learn the art of writing to humans and bots at the same time
.
3. Link Building:
As I mentioned the most important aspect of SEO now is link building.

Links are essentially counted as votes for the page and the more good
incoming links a page has, the higher it will rank for the keywords it’s
optimized for. You will notice I said “good” links above and let’s start
with that.
Google uses a term called “Page Rank” to rank how important a page
is on the Internet. From a link perspective you want to understand
that page rank flow from one page to another it is linked to. One
aspect of a good link is the page rank of the page the link comes from.
Page rank goes from 1 to 10, with 10 being highest, so the higher the
page rank of the page where you are getting the link from the more
power that link will have for your page.
The second aspect of a good link is the relevancy of the page where
you get the link from to the content of your page. The more closely
they are related, from a keyword perspective, the better that link is for
you. So you want links from similar pages, which have high page
rank. This is of course easier said than done, but this is your goal
when it comes to your link building campaign.
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Finally, a good link is one, which has your keywords in it, when
pointing back to your page. So if you have a “Beginner’s Meditation”
title page, you want the link text to have that phrase in it as well.
So now that you know what a good link how is do you go about getting
links for your website and pages. Here are some ways of doing it,
most of which I have used successfully. One thing I will say about link
building is that it is time consuming, but really for creating a high
traffic website you don’t have much choice.
1. Directory Linking:
Getting directory links is the place to start. There are three

dimensions to getting these links.
A. Free Listings:
Many directories allow for free links to be submitted for

inclusion. They may ask for a link back in exchange. These you
can certainly do. Make sure you are picking the best category
for your domain of course. Generally yoga or meditation.
B. Paid Listing / Editor Option:
There are also great directories (high page rank) where you can
get a link, but you must either pay or become an editor to do so.
Depending on your budget you can decide which route you want
to take.
C. Paid Listings Only:
The third type of directories is the really big ones like the Yahoo
directory, which will require a payment for listing. There are
worth it too, when you are just starting out and trying to get
noticed by the search engines.
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You may wish to know if it is ok to use SEO companies to do this work
for you and the answer is yes, but be careful. Doing something like
directory listing is pretty clear and you can have a company do the leg
work for you, but be careful of using such companies for getting links,
where you are not sure where those links are going to come from.
Getting links from “spam” sites, would tell search engines that you are
trying to game them, and they could hold this against you.
2. Blog Networking:
A. Comments:
The next method of getting back links would be commenting on

other blogs in the yoga and meditation niche. In most cases
your name will be the link. As you recall, the third aspect of a
good link is the anchor text, so when you leave your comment,
make sure you put your keywords as part of your name. For
example, I use “Anmol Mehta | Mastery of Meditation”, to get
the term meditation in the anchor text of the link back to
www.AnmolMehta.com.
B. Blog Networking:
Blog networking can also be done via trackbacks and ping backs.
These are links you get from other blog articles, which you link
to in the body of your article. So you write an article, in which
you put a link to another blogger’s article, and then the other
blogger’s article will create an automatic link in it’s comments
section back to your article. Pretty cool huh ?
C. Link Exchanges:
The next method of link building is via link exchanges. Here you
essentially email other websites and request a link exchange
with them. Many webmasters will be willing, but the larger ones
you may need to wait for until you have some page rank yourself
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before trying. For pure blogs, you make this exchange via using
your blogroll.
D. Blog Carnivals:
You can use Blog Carnivals to get links to your articles as well.
Here you essentially submit your articles to “Link Carnivals” that
other bloggers hold. These carnivals collect links to other
blogger’s articles on particular topics. So you can submit your
article links to such carnivals and this is done at the following
website: www.blogcarnival.com.
E. Forums:
Similar to comments you can also get links via making posting
on forums, social networking sites and discussion boards. Often
here your signature or profile can contain a link to you site, or
you can put links in when you leave your message. Some
forums may require you to leave a minimum number of posts
before you can put links in your message.
3. Article Directories:
Article directories are large repositories of articles that writers can

submit which owners of websites and e-zines can use as free content.
Essentially, the key here is to have links to your website and articles in
the Author Resource area that is allowed for the articles you submit.
What happens as a result of this is, that you get a link back from the
article repository itself and you get a link whenever the article is used
by other webmasters. The agreement of course that webmasters have
with the article repositories is that they must keep your Author
Resource intact when they use your article.
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4. Miscellaneous Methods:
In addition to the above well-established methods there are also many

other miscellaneous methods that can be used to get back links. Here
is a list of such methods.
A. Press Releases: Here you do a press release, which sends

your information to various online media agencies, thus earning
you exposure and back links.
B. Social Bookmarking: Google is now index links on sites like

Twitter, so that is another way to get backlinks.
C. Profile Pages: Also, links on your YouTube profile page or

Squidoo Lens page is a way to get backlinks as well.
So there you have a lot of detailed information on how to build your

website and how to optimize it for search engines. As I mentioned
having a high traffic website, will go a long way in helping you create a
successful yoga or meditation business and attract clients and
additional income.
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Chapter 74
How to Run a Meditation Center
As part of the Meditation Teacher’s Training Program, it is important to

share with you what I have learnt with regard to setting up and
running a successful meditation or yoga classes. In this document I
am going to guide you on how to accomplish this important project, so
that you can share the light of meditation with others, and also earn a
living doing so.
Although, setting up a full time yoga and meditation center with

multiple services and staff, is a little beyond the scope of this article,
the knowledge below will still be vital in helping you do that, if that is
your ultimate goal. What I will share with you below though are the
parts and pieces needed for you to teach meditation and yoga classes,
and run a successful teaching business. If you are new to teaching the
spiritual sciences or are interested in setting up your own classes, this
article will be very useful to you.
In order to teach meditation and yoga classes as a profession, the

following aspects important.
1. Location and Space

2. Essential Tools and Equipment
3. Structure and Process
4. Advertising
5. Insurance and Legal Waivers
6. Pricing
In the upcoming sections, I will address each of these items in detail.

After studying the information below you will have everything needed
in order to start your own meditation and yoga teaching business.
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SECTION 1: Location and Space
There are 3 solutions to the space issue, and if you are just starting
out then options 1 and 2 are what you should pursue. Option 3 is
renting your own space on a long-term basis, but this is a serious
commitment and one you should make only after trying out options 1
and 2 and gaining experience.
Option 1:
Using Your Own Home:
The most common place where most such businesses start is in your
own home. Usually the basement in your home. This can work; but
has some pros and cons. Below I will tell you what these are, and also
give you some tips on how to make such a space good for meditation
and yoga practice.
Pros of Using Your Home:
1. Permanent Set-up:
One of the best parts of using a basement, or other dedicated room, is

that you can leave it pretty much set-up for your classes and save
yourself time and effort. If you rent a temporary space, which is
Option 2, then you have to constantly set-up and clean up the space.
2. No Commute Time:
If you are starting a spiritual teaching profession, there is a good

chance that this is your second job or that you are looking to do this
on a part time basis to start. This generally means that time is a
limited resource for you and every bit of time and energy you can save
will be helpful to you. Thus starting the business in your home gives
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you that saving.
3. Full Control Over Environment:
Running the classes from your home also gives you freedom with
regard to how you want the environment to be set-up. Important
items such as music, temperature, lighting, etc are completely under
your control and you can mange them to improve the experience your
students have.
Cons of Using your Home:
1. Not Professional Enough:
This is the biggest draw back of running the classes from your home.
Unless you have a walk-out basement or separate structure where you
are holding the classes, it is hard to make it a very professional
environment, which in turn means it is harder to charge high rates for
you classes. Also, having small kids and other “homely” aspects can
affect the professional aspect of the business.
2. Parking:
If your classes become successful, you need to be mindful of parking

becoming an issue and the neighbors objecting. So be careful of this,
and inform your students where to park so they are least intrusive for
your neighbors.
3. Cancellations:
You have to be on top of cancellations and schedule changes, as the

students are going to show up at your house. This can be a little
awkward as well if you have cancelled a class and then have to turn
away students who have shown up on your doorstep.
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4. Restrooms:
You will also have to have a restroom conveniently located for the
students. This can be another item you need to address when running
a home yoga or meditation center.
How to Make Your Home Center Better:
So how can you make your home meditation and yoga center more
conducive to teaching classes? Here are some tips for doing this.
1. Separate Entrance:
Having a separate entrance is very helpful in giving a home center a

more professional feel. If you are planning to be a meditation teacher,
then always look for a home with such a facility, whenever you plan to
move.
2. Signs:
It is helpful to have signs prominently displayed when you are running

home classes. This is very important for new students to feel
comfortable that they have come to the right house and are going the
right way, and not wandering around in your bedroom .
The 3 signs I had were the following, when I ran the classes from my
home basement. One outside the house, one indicating the Restroom
and one indicating the Yoga Center.
More tips and hints for how to make your home center or other
meditation space very good for teaching classes are in the next section
on Essential Tools and Equipment.
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Option 2:
Renting a Space:
I have also in the past run a successful yoga and meditation program,
by renting a space. This is almost like running the classes from your
home, but as discussed above I am sure you see the advantages and
disadvantages.
Essentially, this requires more time and energy to do, but you benefit
from having a much more professional set-up which clients expect to
pay for. Here are some tips on how to find such spaces for your
classes:
1. Art Buildings:
Art building are great to find studios in which to hold your classes. I
have used such a space previously and it was a reasonable and
convenient option.
2. Yoga Centers or Karate Centers:
Other places where you can rent the space for you classes or
workshops are of course other Yoga Centers or Martial Arts Centers.
Both these places often allow for their space to be rented for such
activities.
3. Local Churches & Temples:
Check with the local spiritual establishments if you can use their space
for your classes. The difficulty here can be charging for them at times.
4. Local Municipal Buildings & Schools:
Local libraries, recreational departments and schools always have

spaces for events and classes. Again, you have to find one that allows
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you to charge. If you are holding classes for free, then you will have a
much easier time with using these spaces.
5. Local Firehouses, Restaurants and Clubs:
Many local establishments have such halls available for rent on an

hourly basis. They are also good locations for your classes.
SECTION 2: Essential Tools and Equipment
As a meditation teacher your job is to make sure that the class

experience is transformational and memorable for the students. To
this the following equipment will come in very handy.
1. Music:
Although music may not be appropriate for most meditation sections

of your class, it is great for the yoga and Pranayama phases. So make
sure you have good equipments and more importantly good music
selected for the class. Tunes that are spiritual, but not necessarily too
relaxing are good. For the yoga and Pranayama phases you want
more pick me up tunes, as they are doing physical work, so don’t go
for very slow stuff. If the meditation you plan to teach allows music,
then perhaps you can have some relaxing, slow tunes for that section.
It is better if you can control your music system with a remote.
2. Lighting:
The lighting in your studio should be variable. In other words, you

should be able to dim them when necessary. This is very key because
although you need good lighting during the gentle yoga and
Pranayama portions for the class, during the meditation portion or
relaxation phase (for a full blooded yoga class), it is best to dim the
lights to set the ambiance.
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It is better if you can control your lighting with a remote.
3. Incense:
I suggest not using incense or other smoky items on the days you
have classes. Many students are allergic to them and also, they can
affect the pranayamas. Use them on off days to leave a nice
fragrance, or burn them in other areas of the house or studio to
minimize the smoky affect in the studio itself.
4. Fan:
A fan is a must for any class that has pranayamas and yoga. It keeps
the air fresh and circulating. If you have windows make sure they are
open as well, to allow fresh air in. In winters, if it is cold where you
live, open them a crack at least, but make sure the studio is not too
cold, as that can lead to injuries during yoga.
5. Water:
It is important to have water available for the students in your class.

A few cups and a bottled water source, is a worthwhile investment for
the benefits and appreciation it gets from the students.
6. Mats / Sheets:
If you have a hardwood floor, then you need to either arrange for
mats, or be sure your students know to bring one with them. If you
have carpeting, then I strongly suggest using sheets. I used very
large sheets that are actually sofa covers (I got them from Wal-Mart)
and they were excellent for this task. Sheets can be washed weekly
and covers hug the carpet so it does not slip and slide.
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7. Cushions:
For a meditation or gentle yoga class, firm cushions are really good as
well. They allow the students to sit more comfortably for the
prolonged meditation periods and are really appreciated. Zen Zafus
are the best, but since these can be quite expensive, you can get
cheaper cushions to start with.
8. Sign-up Sheets and Basic Stationary:
You should have a table set-up at the entrance of the studio where the
students can sign-in when they arrive.
More on this topic in the Structure and Process section.
9. Information Board:
It is important to have an information board at your center as well,

where you can have your class timings listed and also, any changes or
special workshops. I got mine from Staples and used an erasable
board with magnets to hang fliers, which worked great.
10. Index Cards:
It is a good idea to have the set you are going to teach on Index Cards
if you don’t know them perfectly. You should not have a manual,
other book or large papers with you when teaching, as that does not
engender confidence.
11. Clocks and Stop Watch:
Very important is to have a time device and stop watch when holding
your class. This will help you time the exercises as well as the
meditation session.
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12. Meditation Bell:
A meditation bell, which you can ring to give updates to the students
on the amount of time that has passed, is a very nice touch. For long
sessions, where beginners are allowed a break after 5 minutes or 10
minutes, it can come in handy.
13. Gong:
If you are doing Gong Meditation, then of course you need a gong .
14. Cash Register or Money Box:
Whether you are running classes on donation or are charging for them,
you will need a cash register or box to handle the transactions. If you
have a sophisticated operation, then you will need to be able to accept
credit cards as well.
15. Box of Tissues:
Yes you will need to have a tissue box available for the students to
clean their nose in order to be able to do the pranayamas comfortably.
16. Decorations:
It is really helpful if your studio is decorated with inspirations photos

and statues, but don’t clutter it up. The feeling should be one of
spaciousness and sanctity. You will notice after teaching here for a
while, that the very quality of the air will change, and those that walk
in for the first time will immediately feel the holy nature of this place.
This is a tell tale sign that you are on the right track .
SECTION 3: Structure and Process
I have gone over many details on how to set-up your class in the
article How to Teach a Meditation Class, but here I will concentrate
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more on the overall process of running the classes. Essentially, your
classes should flow as below.
1. Students Arrive:
When students arrive, make sure you are guiding the new ones on
what they need to do. The veterans usually go ahead and take their
place in the class and do some light stretching or meditation. I don’t
suggest having back-to-back classes, make sure you have at least a
15-minute break between them.
New students should be asked to fill out the legal waiver form and
sign-in, while veterans just need to sign-in. The legal waiver I use is
in SECTION 5 below.
2. Start On Time:
Even if the class is half empty, start. Start on time. Don’t delay as
that just sets a bad precedence and then the students become
habitually late. Once it’s time, start. The key here is to make sure
that the students who come on time sit towards the front, so that
there is space in the back for the latecomers to sit.
3. After Class:
How to teach the class I have detailed in the article above as I

mentioned. So once class is over do the question answer period and
then approach the new students to get their thoughts and feedback.
This way they feel welcome and can ask questions privately.
4. Class Preparation Information:
I of course go over how to create a website for your business in the

important How to Build Your Website document, but it is important to
list what your students need to bring to class and other pre class
instructions. Here is my website address for my classes, and the list of
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how they should prepare for class is below as well.
http://anmolmehta.com/blog/classes/
A. Please arrive a few minutes early to class.

B. Wear comfortable clothing.
C. Don’t eat anything-heavy 2-3 hours prior to class.
D. Bring your own mat if you like.
E. Water is provided, but you may bring your own if you like
5. Managing Your Classes:
So you now have classes and students regularly. This is great but now
you have to manage all of this. When I say manage it is the need to
be able to communicate changes to them effectively and keep track of
class sizes etc. So you must do the following 2 things:
A. Email Lists: You need to have email lists of each class and all
the students as well. This way you can update them on
cancellations, changes, etc. Have them put their email when
they sign-in and right after class add them to your address book.
Don’t delay this step or the work will pile up and the students
will start to miss out on important announcements.
B. Phone Numbers: You also need phone numbers of the

students, in case there is a last minute change. For in this case
email won’t help and it is professional courtesy to inform them of
the changes.
C. Payments: I cover this in the Pricing section.
Important Miscellaneous Tips:
Here are some miscellaneous tips that are important to run a good
class:
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1. Turn off the ringer on your house and cell phone prior to class,
and ask the students to do the same.
2. Whether you are teaching at home or in a studio, you will need

to manage the new students and latecomers. So have systems
in place to deal with this.
3. Prepare the night before for your class, so you are not stressed 5
minutes prior as to what you are going to teach. You want to be
as relaxed as possible for your class.
SECTION 4: Advertising
As my teacher told us, although the great masters say there is no

need to advertise, he suggests we do, and I suggest you do also .
Your best advertisement is going to be your website. I will show you
how to build that in the How to Build a Website document, but here I
want to give you some more forms of advertising which I found to be
very effective and good.
1. Local Township Website:
One of the first places to get the word out about your classes is in the
local township website. If they do not have a classifieds section here,
what they will have is a forum. Or you will find your township forum
on other large forum host servers. Just do a Google search for “Your
Town Name State Forum”.
You should post about your classes in all the local forums you find.
This is actually something you should do periodically as forum topics
age. You should also link to your website from these forums.
2. Craig’s List and Other Classified Sources:
You should also put classified ads for your classes on websites such as
Craig’s List (www.craigslist.com) and Sulekha (www.sulekha.com).
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This is free to do and gets you some exposure and back links for your
website. All sites that have classifieds for free, by location should be
on your list for postings.
3. Free Yoga Directories:
Next you should place ads for your classes in the large yoga
directories. There are also for free and is where you will get most of
your students. The big directories are…
www.yogadirectory.com
www.yogafinder.com
4. Local Coupon Books, Magazines and Newspapers:
Now we get to the aspect of advertising that costs some money. At

this point you should see how your classes are going so you have
some idea about your income potential. The next stage for advertising
should be in your local print media.
Here check for popular ethnic magazines, such as Little India and
check your local newspapers. In addition, check the local coupon
books that come as the can be a good source of exposure as well.
5. Local Radio and TV:
Finally, you can look into advertising on the local radio, specially any
ethnic or spiritual stations, and also local TV stations. For such
advertising, contract agreements always fetch a better deal for you.
SECTION 5: Insurance and Legal Waivers
Liability Insurance for Yoga Teachers:
In this age of lawyers and courts, it is very important to protect

yourself. As I alluded to earlier, every new student should sign a
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health waiver and you should also get insurance if you plan to follow
this path seriously.
The Yoga Journal and some other companies now provide liability
insurance for yoga teachers and unlike in previous years, there are
more options now for such insurance. Here are some useful links for
insurance purchases.
http://www.yogajournal.com/benefitsplus/
The following are insurance companies listed by Yoga Alliance:
http://www.yogaalliance.org/Insurance.html
Waiver Form:
The waiver form I use for my yoga and meditation classes is below.
Feel free to copy it.
Agreement of Release and Waiver of Liability Form
I,
________________________________________________________
(Print Name)
hereby agree to the following:
1. That I am participating in the Yoga Class/Workshop, offered at

Silent Mind Meditation Center, 66 Corona Ct., Old Bridge, NJ 08857,
Held at: Silent Mind Meditation Center

Called: Kundalini Yoga Class
Taught by: Anmol P. Mehta
during which I will receive information and instruction about yoga

and health. I recognize that yoga will require physical exertion,
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which may be strenuous and may cause physical injury, and I am
fully aware of the risks and hazards involved.
2. I understand that is it my responsibility to consult with a physician

prior to and regarding my participation in the Yoga Class or
Workshop. I represent and warrant that I am physically fit and I
have no medical condition, which would prevent my full
participation in the Yoga Class/Workshop.
3. In consideration of being permitted to participate in the Yoga Class

or Workshop, I agree to assume full responsibility for any risks,
injuries or damages, known or unknown, which I might incur as a
result of participating in the program.
4. In further consideration of being permitted to participate in the

Yoga Class/Workshop, I knowingly, voluntarily and expressly waive
any claim I may have against Anmol P. Mehta or Silent Mind
Meditation Center, its instructors and staff for any injury or
damages that I may sustain as a result of participating in the
program.
5. I, my heirs or legal representatives, forever release, waive,

discharge and covenant negligence or other acts.
I have read the above release and waiver of liability and fully
understand its contents. I voluntarily agree to the terms and
conditions stated above.
REGISTRANT’S SIGNATURE:
________________________________________________________
DATE:
________________________________________________________
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SECTION 6: Pricing
If you are passionate about meditation and have completed the course
requirements so far, then I can assure you the money will come.
People are very willing to pay for a good meditation and yoga teacher.
There are many teachers, but not that many really good ones. What I
have hoped to do with the program is to help you become not just a
good teacher, but also a great teacher. This will mean that you will
not just be able to inspire and uplift people, but you will be able to
entirely transform their lives for the better, and they will be happy to
repay you in any way you desire.
There are basically 2 ways to run your classes. One is by voluntary

donation and the other is by charging a set fee. Initially, while you are
gathering experience as a teacher and building your confidence and
clientele you might want to do donation based classes for a short
period, but I suggest moving to fee based classes eventually.
There is a lot of debate regarding this issue, and my personal

preference is donation-based classes, but in today’s world that just
does not work as well. The biggest problem being that students don’t
take the classes seriously and for all your effort you don’t get the level
of commitment the classes deserve. So move to fees based, it will be
good for you and the students as well.
One note though is that always having an option for students who
cannot pay for classes to be able to take them as well. A scholarship
program or other exchange program is suggested. I have discussed
this topic in detail in the following article, so please do read it to
understand this complex topic better.
http://anmolmehta.com/blog/2009/08/11/heated-controversy-
confirmed-by-survey-should-spiritual-services-be-free-or-not/
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Option 1: Donation Based Model:
If you have decided to use the donation-based model, permanently or

temporarily, then the following tips will be useful for you.
1. Donation Box:
You should have a donation box prominently in view where the

students sign up for your class, so they know where to give the
donation.
2. Suggested Donation:
In you class information page on your website or flyer, you should

mention what the suggested donation should be. For the US, I
suggest $10 per class donation.
3. Remind Students:
At the end of your class, you can remind the students that the classes
run on donations and that you appreciate any support they can
provide.
Option 2: Set Fees:
If you plan to use fees here are some guidelines for how to charge for
your classes.
1. Amount Per Class:
I suggest $10 / class in the suburbs, and if you are holding classes in
urban areas you can charge as much as $15 / class. This is for a 1-
hour class. For longer classes and workshops you can charge more.
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2. Bulk Discount:
Always have a bulk discount offer, which encourages students to sign

up for multiple classes. A bulk discount is typically 20% or so off.
3. First Class Free:
I strongly suggest that you have a first class free option. This is one
of the best ways to get new students, and it gives those who are
curious a worry free method by which to try your class. Also, after all
you are a wonderful meditation teacher and there is no doubt they will
love the class and sign up for more anyway .
4. Accounting:
Make sure you keep all your accounting up to date. I suggest using
Microsoft Excel or other computer software to keep track of payments
and how classes completed. Also, this will help you run reports to see
just well you are doing .
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Chapter 75
Comprehensive Guide on How to Teach a

Yoga Class
Teaching Yoga & Kundalini Yoga Class
Part 1
My good friend and author of the great Yoga Blog PranaFlowNZ, Kara-
Leah Grant, dropped me a note the other day with a suggestion that I
give some pointers on how to teach the yoga techniques and
meditations that I publish here on Mastery of Meditation & Yoga. I
thought this was a great idea, and so would like to kick off this new
topic with a discussion of how to teach a great yoga class in general
first. Also, going forward I will include teaching tips for the exercises
and meditations as well that make up the free yoga & meditation e-
books and videos.
I obviously love to teach, which is luckily also the Universe’s plan for
me and is what I was born to do according to my numerological
reading, and if through this website I can help others to become great
yoga and meditation teachers as well, it would just be icing on the
cake .
For those who have not taken a live Kundalini Yoga class, I strongly
suggest you to try one. It is quite a blast. Here is an article with my
thoughts regarding the Benefits of Group Yoga Practice.
What I will present below is the sequence and details that I have found
to work best in teaching a yoga class. The instructions are specifically
for a Kundalini Yoga class, but they certainly apply to any other type of
yoga class as well.
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Typically a single class can be broken down into 3 phases. I will call
them, Orientation, Warm-up and finally The Work. Below is how these
come together to form a great class and a great, transforming
experience for the students. In this article I will cover the Orientation
phase, and in the next part will cover the other 2 phases.
One final note before I jump ahead is that this is also a great sequence
for you to follow for your own personal yoga practice.
Teaching a Yoga Class Phase 1 - Orientation:
Objectives:
1. Get the students settled in.

2. Ensure the spacing is correct for safety and comfort.
3. Get their mind and awareness into the here and now.
4. Introduce/Accomplish some silent meditation.
5. Give a short overview of the yoga style, class structure and
planned yoga set.
6. Give important practice instructions to the newbie.
Yup, in every class I try to cover the above, unless there are no new
students there. If all the students are veteran yogis, then you can
skip items 5 & 6. To tell you the truth, such classes are sometimes
more fun for the teacher, because it means the intensity can be turned
up a notch and more challenging techniques can be practiced. Here
now are details of each of the items above.
Items 1, 2, 3 & 4 Above:
As the students file into the class, I make sure the early ones move up
and near to where I sit, as for some reason students always tend to
keep more of a distance from the teacher than they need to. I don’t
like to feel lonely sitting all by my lonesome self at the head of the
class . This is of course so that the late comers, and there always
are some and you know who they are , can join in towards the back.
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I am also making sure during this time that spacing is good between
students, which generally mean that they should be able to spread
both arms out to their sides without hitting anyone. In addition, I am
usually pointing out cushions, mats, water, etc to newcomers as well.
Shortly I announce the start of the class, and immediately get
everyone to start long deep breathing.
After few long deep breaths, I give instructions to start breath

awareness meditation (posture, technique, etc). I find the long deep
breathing initially gets everyone to relax and awaken, and the breath
awareness meditation (essentially Zazen - Zen Meditation Technique)
gets everyone’s mind into the present, where all the work is going to
get done. I will vary the demands of this meditation from time to
time, depending on the expertise of the students present.
During this time of Zazen, the last few students generally arrive and I
move onto items 5 & 6 next.
Item 5:
Now I give a short overview of Kundalini Yoga, what it entails and how
it works. This is for the new comers, thus the veteran yogis can just
tune me out and continue to work on their meditation. Specifically
here I mention the mechanisms Kundalini Yoga uses to work it’s magic
and also, some details of how this all helps to rejuvenate and heal the
body/mind complex. You can get details on this information in the
Introduction to Kundalini Yoga article.
In addition, I let the students know what the class structure is going to
be exactly. I find this helps put them to ease and helps them know
how the class is going to flow. I also here let them know which
particular aspect of their being we are going to focus on today (the
theme of the Yoga Set), as I always find sharing this information to be
very motivating and encouraging to them. My class structure is
generally the following…
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 Meditation and orientation period.
 Tuning in to their Higher Self and the Universal Energy.
 Breathing exercises (pranayamas) to get their energy going.
 Warm-ups.
 Main Yoga Set.
 Relaxation.
Item 6:
This part is perhaps the most important aspect of the orientation and
here I now give the key guidelines I want the students to follow.
Essentially the following points are covered here.
 I tell them, I will demonstrate first the pose or exercise, which

after observing they do with their eyes closed.
 All breathing is done through the nose, unless otherwise

instructed.
 Use the modifications for tough exercises.
 To not overdo, be careful with injuries and work around them

whenever possible.
 To not compete and not worry about how anyone else is doing.
 Throughout the class to do the practice will full awareness.
Here are 2 articles that cover these and other important yoga
guidelines: 10 Important Guidelines for Kundalini Yoga Practice &
Essential Beginner’s Guide to Yoga Practice.
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In the next part of this series I will cover the Warm-up and Work
phase of teaching a fantastic yoga class.
Part 2
In part 1 of the series, How to Teach a Fantastic Yoga Class, I

explained that there are typically three sections to a Yoga Class.
These I called, Orientation, Warm-up and the Work. In part 1 I also
went over the orientation section and discussed what items one should
cover in that section. In part 2 here I will cover the Warm-up phase,
which when well put together, goes a long way in helping make the
class a terrific experience for the students.
Phase 2: Warm-up
Don’t ever underestimate the importance of the warm-up phase. Also,

don’t underestimate the benefits it bestows. A well planned warm-up,
will not just help the students get the most out of the set you are
planning to teach, but in and of itself will cover many areas that should
be worked on a daily basis. These two points are what I take into
account whenever I am designing the warm-up phase. In addition,
you should also start a class by helping the students tune in to their
Higher Self and the Universal Mind, to get protection, guidance and
inspiration.
Here are the objectives you should shoot for with the warm-up
section:
Objectives:
 Tune in to your Higher Self / Universal Mind.
 Get the students energy going.
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 Cover the must do everyday yoga stretches and exercises if
possible.
 Prepare the student’s body for the final yoga set, so they can get
maximum benefit from it.
1: Tuning In
Always start a class with tuning in. Yoga is not just a physical
science. It is a spiritual science and without spirit, you may as well be
doing aerobics or something. In yoga, whether you have been
explained it or not, you are dealing with cosmic energies; you are
dealing with, Kundalini & Prana. Such energies should be approached
with respect, and the purpose of tuning in is ask your Higher Self and
the Universe for Protection, Guidance and Inspiration. This ensures
the energies do not harm you, you are guided correctly and you are
provided ample inspiration to see the journey all the way back to the
Source.
This tuning in you should also do prior to doing your personal yoga
practice as well. There are many ways to tune in and accomplish the
above. Silent prayer, chanting of the AUM mantra or the beautiful Ong
Namo, Guru Dev Namo mantra that we use in Kundalini Yoga. You can
see an actual demonstration of this tuning in the following video
article: AUM Mantra Video for Starting Yoga Class.
Also, for teachers who teach classes in club and gym settings. I have
myself taught in such environments and have had no problems in
including this tuning in phase in those classes as well. So don’t shy
away from it simply because you think the students will be turned off.
Do it with confidence, and they will embrace this aspect of the class
wholeheartedly.
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2: Energize the Students:
After the meditation period and tuning in phase the students are calm,
peaceful and relaxed… really they are tooooo calm, peaceful and
relaxed , so it’s time to fire up their systems to get their energy
flowing and get them going. So hit them with some powerful vitalizing
pranayamas here. Here are some suggestions.
4 Part Deep Breathing

Kapalbhati Pranayama
Breath of Fire
Bhastrika Pranayama
3-4. Daily Essentials & Essential Warm-ups:
Here I make sure I cover as much of the daily essential work as

recommended by yoga as I can. I almost always make sure we do
Butterfly Pose, which is great to start off with and we also do Forward
Bend, to stretch the all important life nerve. One tip is to do these 2
poses before the breathing exercises so that the students, who have
by then been sitting with legs crossed for some time, get a chance to
stretch their legs. In addition, you can do these 2 exercises with
Breath of Fire (or Long Deep Breathing) so you accomplish the task of
firing up their energy as well.
Next in the warm-up section I will do the all-important Spinal Warm-

up Series. This is not just great for getting their back, hips, neck,
shoulders, etc warmed up, but this set heats up the cerebrospinal fluid
which runs through the spinal cord. This is key, as it maximizes the
benefit of the yoga set you plan to do later, as through the spinal cord
run the main energetic channels which carry kundalini and prana up
and down the primary energy centers (chakras). For some more
details of how this works you can read the article Introduction to
Kundalini Yoga.
348
One addition note, is that if your yoga set is not going to do any
abdominal work, then include some navel, third chakra work in this
section as well. This is also an area, which one must work on each
day. Here are 2 sets from which you can get some good abdominal
exercises to use.
Core Abdominal Power Yoga Exercises

Terrific Ab Yoga Workout to Shape Stomach
In the final part of the series I will go over the Work phase of teaching
a yoga class. If you are a yoga teacher and would like to share any of
your warm-up tips, please feel free to do so in the comments section
below.
Part 3
If you have followed the steps laid out above in parts 1 and 2, your
class should be going really great already. The students should feel
very comfortable, be well warmed up and should get the sense that
they are in the hands of an experienced Yoga Master. Now it is time to
do the more intense yoga exercises, which makes up the core of the
class. This is the section, which I call The Work. This is phase 3 of
your yoga class.
Phase 3 - The Work:
In this phase of the class you are going to do the set, which you
indicated to them in the Orientation phase. It is the set, which you are
building up to and it should be a set, which has a particular theme or
purpose. In Kundalini Yoga such sets are called Kriyas, and there are
Kriyas designed for a very wide range of purposes. From working on a
particular body system, such as the digestive system, to working on a
particular trait, such as confidence, to dealing with certain conditions,
such as insomnia, to working on a particular body of light, such as the
Aura, etc, etc, etc. You will find some excellent kriyas in the Free
349
Online Kundalini Yoga Kriyas E-book, but there are many more you
should be familiar with already if you are a Kundalini Yoga teacher.
Objectives for Phase 3 of Your Class:
1. Give all students an appropriate workout

2. Ensure they are safe
3. Have period of relaxation
4. Ending prayers
5. Question & answer period
1-2. Give the Students a Safe Workout:
Kriyas come in all level of difficulties, but generally your class will have
students with mixed levels of capability, so it is really important to
have modifications for the difficult exercises in mind. This ensures
that all students will be able to participate in the poses and exercises
for that particular set, and that all students will get a workout relative
to their level of expertise and capacity.
Also, during the set the following statements I find to be helpful:
 Don’t forget to remind them to not overdo it.
 For motivation, remind them that the chance to do yoga and

such spiritual practice is a rare opportunity.
 For motivation, remind them of the value of each exercise and

how it is helping their body and systems.
 For motivation, tell them not to give in to their constantly

complaining mind.
 For motivation, tell them to go a little further than they have

gone before.
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3. Relaxation Period:
After their set (which should be the end of the physical aspect of you
class), a relaxation period is a must. Have them do Corpse Pose for
Relaxation now, and see the details for how to instruct them for that in
that article. This relaxation period is a must to maximize the benefits
of all the hard work your students have done, so plan your time
accordingly.
4. Ending Prayers:
At the very end of class, after the students have risen from their
relaxation period, it is an ideal time for a few important prayers. Here
are the 3 prayers I do at the end of every class.
To pray with power and focus; so the thoughts manifest in reality,

have them inhale deeply hold their breath and then prayer/visualize.
So before each of these prayers below, have them inhale, hold their
breath, focus their mind and then do the prayer. Then exhale and
move on to the next prayer.
 Visualize you and your life exactly as you want it to be.
 Send out a healing prayer to someone who you know needs it.
 Pray for peace and love on Mother Earth, and peace and love in
everyone’s heart.
5. Question / Answer Time:
Since a Kundalini Yoga class has a certain rhythm and flow, I request
the students to ask their questions at the end of class. As long as you
are very clear in your instructions, have followed the guidelines laid
out above and do good demonstrations before the poses and
exercises, this works very well. So at the end of class, relax, sit back
and allow the students who want to ask questions to do so, other
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students can stay for this period, or leave if they want to.
So there you have a very detailed and comprehensive guide on how to

teach a yoga class. Hope all you teacher out there, who are doing this
noble profession, find it useful and hope it helps make your yoga class
a fantastic and transforming experience for your students.
Namaste & Sat Nam
352
Chapter 76
Yoga for Kids - A Comprehensive Guide to

Teach Children Yoga
How to Teach Kids Yoga
This comprehensive guide for kids’ yoga combines the Yoga for Kids
Part 1 and Part 2 articles into one article for easy reference, linking
and book marking.
In the articles Kids Meditation Techniques with Videos and How to

Raise Enlightened Children, I provided some nice easy meditation
techniques for children and also, we discussed how to approach raising
exceptional children. Now I would like to give you another awesome
tool for helping raise your children so that they can achieve their
maximum potential in this life, and the tool is of course none other
than Kids Yoga.
Before jumping in, I would like to thank my teacher under whom I

studied and was certified for teaching Kids Yoga: Shakta Kaur Khalsa.
Since there are a lot of kids yoga poses I want to share with you, I
have broken this topic down into a series of articles. Here in part 1 of
this series, I will present some standing kids yoga poses and also go
over the guidelines and benefits of kids’ yoga.
It is a good idea to be familiar with the general guidelines for yoga and
kundalini yoga practice and you can get those details is the following 2
articles:
 Essential Beginner’s Guide to Yoga Practice

 10 Important Guidelines for Kids Yoga Practice
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Guidelines for Kids Yoga:
I have gone over the guidelines and benefits of kids yoga in the article,
Yoga for Kids Guidelines and Benefits, but am going to include this
information in this article as well, so you can access it all in one place.
1. Children under 6 you can do up to 1 minute / exercise. The total

time for the kids’ yoga session can be up to 15 minutes.
2. Children 6 and above can do up to 1 1/2 minutes / exercise and

the kids yoga session can last up to 25 minutes.
3. Encourage the child to do the pose correctly, along with the

breathing, but don’t force perfection. Use lots of positive
reinforcement to help the child learn and improve.
4. Take frequent little breaks in between, during which encourage

meditation and being still. A break after strenuous exercises is a
must.
5. Always demonstrate the posture or exercise, rather than try to

just explain it. Use this technique even when trying to correct
their poses.
6. Encourage the children to practice with their eyes closed when

so indicated by the exercise. This will teach them the profound
art of looking and feeling what is happening within them.
7. Remember even kids’ need to warm-up before doing vigorous

yoga.
8. Kids tummies should also not be full when doing yoga.
9. Never compare the children with each other.
354
10. Start them off with joining you towards the end of your yoga
practice. This is one of the best ways to inspire kids to start
yoga.
Benefits of Children’s Yoga:
1. Builds their confidence and self-esteem.
2. Improves their powers of concentration and focus.
3. Develops their brain and intellect.
4. Excellent for their bodies and health. Promotes balance,

flexibility, coordination and strength.
5. Helps them cope with stress and difficult emotions.
6. Develops their creativity and imagination.
7. Sharpens and expands their awareness.
8. Helps them develop calmness.
Tips to Help Teach Children Yoga:
The most important things to remember with kids’ yoga is to keep it

fun keep it open and keep it simple. Below you will find a collection of
kids yoga poses, demonstrated by my son Shivum when he was about
four and a half. The poses are for you to use in designing your yoga
sets for the children.
There are many fun ways to encourage the children to learn and do
yoga and here a few ideas for doing this. Let your creative juices flow,
I am certain many more good ideas will come to you as well.
355
 Imaginative stories are some of the best ways to teach yoga to
kids. A trip through the jungle, etc, is a perfect way to
incorporate doing the poses as you journey onwards. Do cobra,
bear, tree mountain, etc, as you come across these in your
story.
 Follow the leader is another great way to get kids to be creative

and do the yoga poses. You can lead and do your favorite
poses, and then the kids can lead turn-by-turn doing theirs.
 Yoga shows are great too and kids love nothing more than
having your attention as they can put on a show of all the yoga
they have learned.
Kids Yoga Poses (Standing Kids Yoga Poses)
Kids Yoga Pose #1: Yoga Archer’s Pose:
Good for mental focus, confidence and energy. Also, good when the
prince has to hit the target to free the princess . Get more details of
this excellent pose here: Kundalini Yoga Archer’s Pose.
356
Kids Yoga Pose #2: Yoga Mountain Pose:
Stand up nice and tall and reach up high in the sky with your palms
together. Journey to the Himalayas anyone? Good for stretching the
whole body and expanding one’s energies.
Kids Yoga Pose #3: Yoga Tree Pose:
Here is an article with gives all the details you need for this great
pose: Yoga Tree Pose for Balance. Good for building balance and
agility. Good for the brain development and concentration.
357
Kids Yoga Pose #4: Sri Rama Pose:
Well here is Shivum doing a pose that he wanted to do, even though it
is not part of the traditional schools of hatha or kundalini yoga. It is
the pose that Sri Rama takes when he is giving his blessings to
others. It is never too early to learn about giving and devotion.
Kids Yoga Pose #5: Yoga Jumping Jacks:
Jumping Jacks are great for kids in many ways. They not only help
develop coordination and strength, but they also help develop the
brain and concentration. Start in mountain pose and then jump to the
pose shown below and then jump and return to mountain pose.
358
Yoga for Kids Part 2
Below, I am going to give you tons more kids yoga poses, along with
their overall benefits, which you can use to design your own yoga sets
for children. Also, please note that all these kids yoga poses are great
for adults too , and give the same benefits to you as they do for the
little ones. So feel free to include them into your daily yoga practice
as well.
A great way for to encourage kids to do yoga and meditation, is by

showing them other children enjoying and doing that practice. That is
the primary reason for having Shivum demonstrate the kids yoga
poses for this series. You can find his demonstrations of kids
meditations in the following article: 3 Easy Kids Meditation Techniques
with Videos.
More Kids Yoga Poses (Floor Kids Yoga Poses)
Kids Yoga Exercise #6: Yoga Rock-n-Roll:
Yoga rock-n-roll is a great way to warm-up. It can also be used in

between exercises, to go from positions done on one’s back to other
positions which require one to sit or stand. Good for the back, spine
and distribution of blood and energy throughout the system. Very
good for adults too. This exercise almost always finds its way into my
personal sets.
359
Kids Yoga Pose #7: Yoga Bowing Pose:
Want to fee humble? Want to feel devotional? Want to show respect?

Bow. Bowing is an integral part of Zen Buddhism and of course, all
other traditions as well. It just shows adoration, love and respect for
the higher powers in life. Yoga Bowing Pose below perfectly
encompasses this attitude. Also, useful when the Knight meets the
King .
Kids Yoga Pose #8: Yoga Baby Pose:
The pose to rest and relax in. Anytime you feel you have overdone it
and need a break, assume baby pose and relax. It calms the mind and
soothes the nervous system.
360
Kids Yoga Technique #9: Yoga Shoulder Shrugs:
Great way to warm-up and get started is by doing yoga shoulder

shrugs. It is also a great way to release stress. You can encourage
kids to use this exercise anytime they feel overwhelmed by too much
stress or tension. Inhale up and exhale powerfully as you lower your
shoulders. The starting position and ending position of this exercise
are illustrated below.
361
Kids Yoga Exercise #10: Yoga Bear Walking:
This is a great kundalini yoga exercise. It will strengthen the child’s

arms, shoulders, chest and legs. It will also release the hips and
promote flexibility in the hip joint, which is most important to avoid
injuries. The kids, of course, love crawling around like a bear. Two
illustrations are below for this exercise.
362
Kids Yoga Pose #11: Yoga Bridge Pose:
Yoga bridge pose if a part of the very popular Kundalini Yoga Morning
Wake-up Series, which is part of the Free Online Introduction to Yoga
& Meditation course here on Mastery of Meditation and Yoga. Bridge
pose is excellent for the immune system and also, builds leg, arm,
shoulder, and back strength.
Kids Yoga Position #12: Yoga Cobra Pose:
Cobra is an excellent yoga pose which is part of all schools of yoga. It

is very good for flexibility and your back. You can get lots more
details about this pose from the following chapter of the Free Online
Hatha Yoga Poses E-book: Cobra Pose for Healthy Back and More.
363
Kids Yoga Exercise #13: Yoga Leg Lifts:
This kundalini and hatha yoga exercise is an integral part of many

abdominal yoga sets. You will find it in the following set Excellent Ab
Yoga Set for Shaping Stomach. It is great for building core strength
and good for their little digestive systems as well.
364
Kids Yoga Pose #14: Yoga Lion Pose:
Well you can just imagine the fun kids have in doing these two poses
below. Adults ought to do them to. It will help you break free of your
inhibitions and is a great way to detoxify as well. In the second pose
below, have them roar like a lion. In the first pose, have them stick
their tongue out as far as they can.
365
Kids Yoga Pose #16: Yoga Plank Pose:
Here is Shivum doing a variation of plank pose, also sometimes

considered a variation of bridge pose. It has similar benefits to
forward plank pose, which I demonstrated in the Free Online Kundalini
Yoga Exercises E-book, in the following chapter Yoga Plank Pose.
Kids Yoga Exercise #17: Kundalini Yoga Punches:
Here is another kundalini yoga exercise that the kids absolutely love to
do. Punch, punch and punch. Encourage them to use this exercise to
break through and conquer their fears. Have them breath out
forcefully as they punch out with alternating hands.
366
Kids Yoga Pose #18: Yoga Spiderman Pose!
Sure why not? Like I mentioned, yoga with kids should be open and
fun, so allow them to incorporate things they love into their practice.
Here Shivum is doing Spiderman, which is actually a pretty hard pose
to do, and is great for opening up the groin and promoting flexibility.
If they want to incorporate Dora the Explorer, Thomas the Train or
Lightening McQueen into their practice, find creative ways to do so. It
will help your creativity and make doing yoga more fun for them.
367
Kids Yoga Pose #19: Yoga in Sink Pose:
That is just the little yogi of the family, Taran, taking a self made bath,
after a tough yoga practice .
Summary of Yoga for Kids:
This comprehensive guide should give you plenty of information as

well as poses to teach your children the wonderful art of yoga. In the
future, I will continue to provide more information, as well as more
yoga and meditation techniques to help you raise exceptional children.
368
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www.AnmolMehta.com
Free Yoga Videos
Free Mantra MP3s
Free Pranayama Videos
Free Guided Meditations
Free Kundalini Yoga Poses
Free Hatha Yoga Illustrations
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Best Free Online Yoga and Meditation Portal
369
God Bless You All
370

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Mastery of Meditation Teacher’s

Learn the Profound Sciences of

Meditation - Yoga - Pranayama

Be a Light Unto Yourself

CH. CHAPTER TITLE PG.

i. How to Use This Manual – Please Read First 8

ii. Legal Disclaimer – Please Read 12

9. Breath of Fire Breathing Exercise 48

10. Best Yoga Asana for Meditation 52

11. Best Hatha Yoga Pose for Spontaneous Healing 56

14. Week 2 Syllabus 71

16. Top 5 Mistakes in Establishing a Daily Meditation 76

17. 3 Easy Kids Meditation Techniques with Videos 80

18. Kapalbhati Yoga Breathing Exercise for Optimum 84

23. Research on the Many Health Benefits of 113

24. Top 5 Changes Meditation Demands From You 116

25. 11 Requirements for Becoming a Champion 119

27. Chakra Balancing Breathing Exercise - Breath 131

35. Powerful Gayatri Mantra Download & Free MP3 167

36. Supreme Yogic Breath for Brain Development & 170

39. Week 5 Syllabus 187

47. Week 6 Syllabus 215

58. Week 7 Syllabus 259

69. Week 8 Syllabus 291

74. How to Run a Meditation Center 324

77. Free Yoga, Meditation and Mantra Links 369

Copyright: Anmol Mehta 2010: No part of this book can be republished,

Meditation Certification Program Overview:

This manual is the official text of the Mastery of Meditation

To those who are enrolled, welcome to the Mastery of Meditation

This certification course is a multi-media rich home study course. The

In order to complete the course you follow the 8 week program

How to Use This Manual:

 Please note that this manual is a collection of articles from the

 The meditation training program also consists of 15 videos.

“THIS CHAPTER HAS A VIDEO, BELOW IS THE VIDEO LINK”

How the Certification Program Works in Detail:

As I mentioned above the meditation training program is designed for

 These objectives are met via a weekly study section and a

 The practice section has a Pranayama (Breathing) Section, a

 When you have completed the program, please e-mail me and

If you have enrolled in the program please go ahead and begin

All Good Wishes,

 Learn the basics of meditation

 Learn Sound Awareness Meditation Technique

Articles for Study:

Pranayama: 1-3 mins

 Breath of Fire Breathing Exercise

 Best Asana for Meditation

 Sound Awareness Meditation Technique

Introduction to the Universal Principles of

Introduction to the Universal Principles of Yoga:

 Bhakti Yoga: Emphasizes love as the pathway to liberation and

 Jyana Yoga: Emphasizes the intellectual and philosophical

 Karma Yoga: Emphasizes right action and selfless service as

 Kundalini Yoga: Emphasizes the activation of Kundalini Shakti

 Raja Yoga: Considered the Scientific approach, this branch

 Mantra Yoga, Laya Yoga and Nada Yoga: These forms of

In this article I will expand on Raja Yoga, as it is one of the most

As indicated above Raja Yoga employs Sage Patanjali’s 8 step path to

1. Yamas: Yamas are self-restraints. These are non-violence,

2. Niyamas: Niyamas are self-observances. There are 5

3. Asanas: Physical poses and postures.

4. Pranayama: Control of the Vital Energy (prana) with the use of