Mantra meditation is one of the most effective and accessible meditation techniques, using sound and repetition to calm the mind and deepen awareness.

By repeating a word or phrase—known as a mantra—you give the mind a steady point of focus. This makes it easier to move beyond constant thinking and enter a more calm, centered state.

Whether you are just beginning meditation or looking to deepen your practice, mantra meditation offers a simple yet powerful path that can be practiced anywhere.

In this guide, you’ll learn what mantra meditation is, how it works, how to practice it step-by-step, the science behind its benefits, and how to deepen your experience over time.

I will also share with you my experiences with Mantra Meditation and some of the mystical states that one can encounter when practicing it.

Please also note, Mantra Meditation will become part of our Comprehensive Online Meditation Collection here on Mastery of Meditation and Yoga. So feel free to explore the other meditations available there.

Mantra Meditation Technique Posture

What Is Mantra Meditation?

Mantra meditation is a technique where you repeat a word, sound, or phrase to focus the mind and stabilize awareness.

The repetition can be done:

• silently in the mind
• softly aloud
• in sync with the breath

Instead of trying to stop your thoughts, mantra meditation gently redirects your attention to a single anchor. Over time, this reduces mental noise and creates a more steady and calm state of awareness.

What Does “Mantra” Mean?

The word “mantra” comes from Sanskrit:

• “Man” = mind
• “Tra” = tool or instrument

A mantra is therefore a tool for the mind—something that helps guide attention inward and stabilize awareness.

While some mantras have traditional meanings, the effectiveness of the practice comes less from intellectual understanding and more from repetition and direct experience. My preferred interpretation of Mantra is its deeper meaning of non-duality or the dissolution of self-centered thinking. That is also the final destination of Mantra Meditation.

How Mantra Meditation Works

Mantra meditation works by giving the mind a simple and repeatable point of focus.

When attention is repeatedly brought back to the same sound or phrase:

• mental activity begins to settle
• attention becomes more stable
• the nervous system shifts toward relaxation

From a cognitive perspective, the repetition reduces the mind’s tendency to wander by occupying it with a consistent pattern. Over time, the mantra becomes more subtle, and awareness itself becomes more steady and clear.

Types of Mantras Used in Meditation

There are several types of mantras you can use, depending on your preference and experience.

• Breath-based mantras: such as So Hum, which naturally align with inhalation and exhalation
• Sacred mantras: traditional sounds like Om that have been used for centuries
• Personal mantras: simple words or phrases chosen for focus or intention

For most beginners, simple and natural mantras tend to work best. Explore this article if you want to Practice AUM Mantra Meditation.

Mantra Meditation Practice

How to Practice Mantra Meditation (Step-by-Step)

1. Choose a Mantra

Select a mantra that feels natural and easy to repeat. Examples include “So Hum,” “Om,” or any simple word that helps you stay focused.

2. Sit Comfortably

Sit with your spine gently upright, either on the floor or in a chair. Keep your body relaxed but alert.

3. Set a Time

Begin with 10 to 20 minutes. Consistency is more important than duration.

4. Begin Repetition

Repeat the mantra silently in your mind at a natural, unforced pace.

5. Stay Present

When your attention drifts, gently return to the mantra without judgment.

6. Close Gently

At the end of your session, sit quietly for a moment before returning to your day.

Personal Tip: Although Mantra Meditation is best practiced seated, you can also practice this when on a nature walk or whenever you feel the need to calm your anxiety or racing mind. It is very effective in breaking the cycle of anxious thinking and bringing you into the present moment.

Using Mantra Meditation with the Breath

Many practitioners find it helpful to align the mantra with the breath.

For example, in So Hum meditation:

• Inhale → “So”
• Exhale → “Hum”

This creates a natural rhythm and makes the practice feel effortless and continuous.

If you’d like to explore this approach further, see our complete guide to So Hum meditation.

When to Practice Mantra Meditation

One of the advantages of mantra meditation is that it can be practiced at different times depending on your needs.

• Morning: to develop clarity, focus, and mental stability
• Evening: to unwind and calm the mind before sleep
• During stress: to reset your attention and reduce reactivity

Over time, many practitioners also integrate the mantra into daily activities such as walking or quiet moments throughout the day.

Mantra Meditation Bringing Peace and Calm

Benefits of Mantra Meditation

With regular practice, mantra meditation supports both mental and physical well-being.

Primary Benefits

• reduced stress and anxiety
• a calmer and more stable mind
• improved focus and concentration
• greater sense of inner peace

Secondary Benefits

• better emotional regulation
• increased self-awareness
• improved sleep quality

Many people begin this practice for relaxation, but continue because of the deeper clarity and stability it develops over time. For me the increased awareness of thoughts is an important and often overlooked benefit of Mantra Meditation. As you remain with the Mantra, your many thoughts that are vying for your attention will come into sharp focus, helping you understand your mind and its mischief much better.

The Science Behind Mantra Meditation

While mantra meditation has roots in ancient traditions, modern scientific research increasingly supports its effects on the brain and body.

Stress Reduction and the Nervous System

Mantra meditation helps activate the parasympathetic nervous system, supporting relaxation and recovery. This can reduce heart rate, lower blood pressure, and decrease cortisol levels.

A study published in Psychosomatic Medicine found that meditation practices significantly reduce physiological stress markers and improve emotional regulation.

Brain Structure and Attention

Research from Harvard Medical School (Lazar et al., 2005) showed that regular meditation is associated with increased cortical thickness in brain regions related to attention and sensory processing.

Reduction in Mind-Wandering

A study published in Science (Killingsworth & Gilbert, 2010) found that a wandering mind is strongly associated with lower happiness. Mantra meditation helps counter this by stabilizing attention.

Emotional Well-Being

A meta-analysis published in JAMA Internal Medicine (Goyal et al., 2014) found that meditation practices can provide measurable benefits for anxiety, depression, and pain.

While these studies may not focus exclusively on mantra meditation, the core mechanisms—attention, repetition, and breath awareness—are shared across these techniques.

Common Mistakes in Mantra Meditation

• Trying to stop thoughts – simply return to the mantra
• Forcing the mantra – keep repetition relaxed and natural
• Expecting immediate results – progress develops gradually
• Overanalyzing the experience – allow the practice to unfold naturally

Frequently Asked Questions About Mantra Meditation

What is the best mantra for meditation?

There is no single “best” mantra. Simple mantras like “So Hum” or “Om” are widely used because they are easy to follow and naturally align with the breath.

How long should I practice mantra meditation?

Start with 10 to 20 minutes daily. Consistency is more important than duration.

Can beginners practice mantra meditation?

Yes, mantra meditation is one of the most beginner-friendly techniques because it provides a clear point of focus.

Should mantra meditation be done silently or aloud?

It is typically practiced silently, though beginners may start by repeating the mantra softly to establish rhythm.

Deepening Your Practice

As your practice develops, the repetition of the mantra naturally becomes more subtle.

Over time, you may begin to notice:

• greater stillness between repetitions
• a more steady and continuous sense of awareness
• a shift from effort to ease

At this stage, the practice begins to change in an important way. The mantra is no longer something you are actively “doing,” but something that gently fades into the background as awareness becomes more prominent.

What starts as a tool for focusing the mind gradually reveals a deeper truth: that awareness itself is already present, stable, and complete.

As attention rests more in this awareness, there is often a natural movement away from self-centered thinking and toward a broader, more unified sense of being. The boundaries between “observer” and “experience” begin to soften.

In this way, mantra meditation can become a doorway into the direct experience of oneness—where the sense of separation diminishes and a deeper connection with life becomes evident. One such experience I encountered was an expanded sense of Universal Self and the sound AUM reverberating through in all directions. It is a difficult experience to describe but was obvious was there was a Oneness that pervaded all space and time.

This is sometimes described as self-realization or awakening, but it is not something new that is created. Rather, it is a recognition of what has always been present beneath the activity of the mind.

With continued practice, the emphasis shifts from repeating the mantra to simply resting in this underlying awareness—where clarity, stillness, and presence arise naturally.

Conclusion

Mantra meditation is simple in structure, yet powerful in its effects.

By returning to the mantra again and again, the mind gradually settles and awareness becomes more steady.

Over time, this clarity extends beyond meditation—bringing greater calm, focus, and presence into everyday life.

If you want to include Mantra Meditation into your daily practice, be sure to check out GameOfEnlightenment.com, which is a platform designed to help you live fully and consciously.

The post Mantra Meditation Technique: Complete Guide to Practice, Benefits, and Meaning appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Yoga Nidra, often called “yogic sleep,” is a powerful meditation technique that produces deep physical relaxation while maintaining conscious awareness. Many people practice Yoga Nidra for stress relief, anxiety reduction, and improved sleep, as the technique allows the body to rest deeply while the mind remains gently aware.

The result is a unique state between waking and sleep where the body rests deeply while the mind remains gently aware. In this state, the nervous system shifts into parasympathetic mode, allowing the body to restore balance, reduce stress hormones, and support healing.

Over the years I have practiced many forms of meditation and yoga, but Yoga Nidra has consistently been one of the most effective tools I have used for deep relaxation and stress relief. During particularly difficult periods of my life, including a time when I was dealing with a serious health diagnosis, this practice helped calm my nervous system and allowed my mind and body to recover from intense stress.

Yoga Nidra is practiced lying comfortably in Savasana while maintaining gentle awareness and doing progressive relaxation.

For many practitioners, Yoga Nidra becomes one of the most accessible and transformative forms of meditation because it can be practiced lying down and does not require controlling the breath or the mind.

Over time, regular practice can significantly improve stress resilience, sleep quality, emotional balance, and mental clarity.

Yoga Nidra is both a yoga technique and a meditation, sometimes referred to Progressive Relaxation, so will become part of both our collections here on Mastery of Meditation and Yoga – the Online Meditations Collection and the Online Yoga Exercises Collection. Feel free to browse those for more useful yoga and meditation techniques.

Yoga Nidra is practiced lying comfortably in Savasana while maintaining gentle awareness and doing progressive relaxation.

What Is Yoga Nidra?

Yoga Nidra is a guided body-awareness meditation in which attention is gradually moved through different parts of the body while the practitioner remains deeply relaxed.

During the practice, the body enters a state similar to sleep while awareness remains present. This allows the brain to move into slower brainwave states such as alpha and theta, which are associated with deep relaxation, creativity, and emotional integration.

Because of this unique neurological state, Yoga Nidra has been used in therapeutic settings for conditions such as:

• chronic stress

• anxiety

• insomnia

• trauma recovery

• burnout

• emotional exhaustion

Unlike many meditation practices that focus on concentration, Yoga Nidra emphasizes letting go and allowing the body and mind to relax naturally.

Why Yoga Nidra Is So Effective for Stress

Stress activates the sympathetic nervous system, commonly known as the “fight or flight” response. When stress persists for long periods, the body remains in a heightened state of alertness, leading to fatigue, anxiety, and sleep disruption.

Yoga Nidra helps reverse this process by activating the parasympathetic nervous system, which promotes rest, recovery, and healing.

During practice:

• breathing naturally slows

• heart rate decreases

• muscle tension releases

• cortisol levels may decline

As the body relaxes deeply, the mind becomes quieter and emotional tension begins to dissolve.

This is why many people find that Yoga Nidra provides immediate relief from stress and mental overload.

Being someone who is prone to involuntary anxiety during times of immense stress has over the years led me to explore many stress reduction techniques. And amongst all the Breathing techniques, mindfulness, aerobic exercises, etc., I would rank Yoga Nidra as one of the very best for dealing with stress and anxiety.

Key Benefits of Yoga Nidra

Regular practice of Yoga Nidra may support a wide range of physical and mental benefits.  Along with the benefits below I have that as Yoga Nidra allows the conscious mind to settle down, it allows one to set intentions deeply in our subconscious which then propel us towards achieving healthy goals.  The video below explores this dimension of Yoga Nidra as well.

Stress and Anxiety Reduction

Yoga Nidra can significantly calm the nervous system and reduce chronic stress patterns.

Improved Sleep

Because the body enters a deeply relaxed state, many practitioners experience better sleep quality and reduced insomnia.

Emotional Balance

The practice can help release stored emotional tension and promote a greater sense of inner stability.

Mental Clarity

Deep relaxation often improves focus, creativity, and decision-making.

Physical Recovery

Relaxation helps improve circulation and reduces muscular tension throughout the body.

Yoga Nidra for Stress, Anxiety, and Sleep

Many people first discover Yoga Nidra when they are struggling with stress, anxiety, or sleep difficulties. The deep relaxation produced during the practice can help calm the nervous system and release accumulated tension from the body.

Because Yoga Nidra guides the mind into slower brainwave states similar to the early stages of sleep, it is often used as a natural technique for improving sleep quality. Practicing Yoga Nidra before bedtime can help quiet mental activity and prepare the body for restorative sleep.  I use Yoga Nidra as a sleep cheat code :-). Generally guided Yoga Nidra instructions say remain aware but do not fall asleep, I ignore that when I am using Yoga Nidra to help me sleep. Thankfully the i-phone has options to end after a video, because I seldom complete the practice when I using it for this specific purpose.  Below is the video (by Liam Gillen) I recommend that has been so invaluable to me.  For those that prefer guided audio instruction, this will be very helpful.

I AM Yoga Nidra by Liam Gillen

For individuals experiencing anxiety or emotional overwhelm, the structured relaxation process helps interrupt repetitive thought patterns and shift the body out of the fight-or-flight response.

Over time, regular practice may help:

• reduce chronic stress levels
• calm anxious thinking
• improve sleep onset and sleep quality
• restore emotional balance

This is why Yoga Nidra is frequently recommended as a complementary practice for stress management and relaxation.

Scientific Evidence Supporting Yoga Nidra

In recent years, researchers have begun studying Yoga Nidra as a therapeutic tool for stress management and mental health. I am a big fan of evidence based techniques. I find it extra motivating when science has validated the claims being made, and that was one of the reasons that drew me towards Yoga Nidra – knowing it had been proven to work!

Several studies suggest that Yoga Nidra may help reduce anxiety, improve sleep quality, and enhance overall well-being.

For example:

• A study published in the International Journal of Yoga found that Yoga Nidra significantly reduced stress and anxiety levels in participants after regular practice.

• Research conducted with medical professionals experiencing burnout showed improvements in emotional resilience and relaxation following Yoga Nidra sessions.

• Studies investigating relaxation practices have also shown that deep relaxation techniques similar to Yoga Nidra can reduce cortisol levels and improve autonomic nervous system balance.

While more research is ongoing, current evidence suggests that Yoga Nidra may be a valuable complementary practice for stress management and mental wellness.

How to Practice Yoga Nidra

Yoga Nidra is typically practiced lying on the back in a comfortable position, often called Savasana in yoga.

A typical session includes the following stages:

1. Preparation
   Lie comfortably on your back with arms and legs relaxed. Allow the body to settle and close your eyes.

2. Initial Relaxation
   Take a few natural breaths and allow the body to release tension.

3. Body Awareness (Body Scan) –> See detailed step by step instructions below
   Attention is guided through different parts of the body, relaxing each area.  See next section for detailed steps.

4. Breath Awareness
   Awareness gently follows the natural rhythm of breathing.

5. Deep Relaxation
   The mind settles into a deeply relaxed yet aware state.

6. Gradual Return
   Awareness slowly returns to the body and surroundings.

Sessions usually last 15–30 minutes, though even shorter sessions can provide noticeable benefits.

Yoga Nidra is practiced lying comfortably in Savasana while doing progressive relaxation.

Detailed Steps – Body Awareness (Progressive Relaxation)

This stage helps release deep physical tension and prepares the mind for the deeper stages of Yoga Nidra. The technique used here is a form of progressive muscle relaxation, where each part of the body is gently tensed and then released.  Again, this tensing and releasing has been proven to promote relaxation and is one of the key dimensions of Yoga Nidra.

The process begins at the feet and gradually moves upward through the body.

For each step below:

1. Take a slow, deep breath in.

2. Gently tense the muscles of that body part.

3. Hold the tension for a few seconds.

4. Exhale slowly and completely relax the muscles.

As you release the tension, allow the body part to become soft, heavy, and relaxed.

Feet

Take a deep breath in and gently curl the toes and tighten the muscles of the feet.

Hold for a moment.

Now exhale and completely relax the feet.
Feel the tension draining away from the toes, soles, and arches of the feet.

Lower Legs

Take another deep breath and tighten the muscles of the calves and lower legs.

Hold briefly.

Now exhale and release all tension.
Allow the calves to become loose and relaxed.

Upper Legs

Take a deep breath and tighten the thighs.

Hold the contraction for a few seconds.

Exhale slowly and let the muscles soften completely.

Feel the legs becoming heavy and relaxed.

Hips and Pelvis

Take a slow breath in and gently tighten the muscles around the hips and buttocks.

Hold briefly.

Exhale and release the tension.

Allow the hips and pelvic area to relax deeply.

Abdomen

Take a deep breath and gently tighten the abdominal muscles.

Hold for a moment.

Now exhale and allow the belly to soften completely.

Feel the abdomen expanding and relaxing with the breath.

Chest

Take a slow breath in and gently expand and tighten the chest.

Hold briefly.

Exhale and allow the chest and rib cage to relax.

Feel the breath becoming slow and natural.

Hands and Arms

Take a deep breath and clench the fists while tightening the arms.

Hold the tension briefly.

Now exhale and relax the hands and arms completely.

Allow the arms to rest comfortably.

Shoulders and Neck

Take a deep breath and gently lift the shoulders toward the ears.

Hold briefly.

Exhale and drop the shoulders, releasing all tension.

Feel the neck and shoulders soften.

Face and Head

Take a deep breath and tighten the muscles of the face.

You may squeeze the eyes shut, wrinkle the nose, and clench the jaw slightly.

Hold for a moment.

Now exhale and completely relax the face.

Allow the forehead, eyes, jaw, and scalp to soften.

Full Body Release

Now take a deep breath and gently tense the entire body at once.

Tighten the legs, arms, abdomen, chest, shoulders, and face.

Hold this full-body tension briefly.

Now exhale slowly and completely release the entire body.

Allow yourself to sink into the surface beneath you.

Feel the entire body becoming deeply relaxed.

Rest in Stillness

Now allow the breath to return to its natural rhythm.

Remain still and relaxed.

Let the body feel heavy and comfortable while the mind remains gently aware.

From this deeply relaxed state, you are ready to continue into the deeper stages of Yoga Nidra meditation.

Yoga Nidra is practiced lying comfortably in Savasana while maintaining gentle awareness.

Tips for Getting the Most Out of Yoga Nidra

• Practice in a quiet, comfortable space where you will not be disturbed.

• Use a guided recording if you are new to the practice.

• Keep the body warm and comfortable, as deep relaxation can lower body temperature.

• Try practicing at the same time each day to build consistency.

• Try the Stress and Anxiety Reset Program on GameOfEnlightenment.com as this program combines Yoga Nidra with other relaxation practices to multiply the effect.

Many people find that practicing Yoga Nidra before sleep or during periods of high stress is particularly effective.  Good luck staying awake if you practice before sleeping :-).

Common Mistakes Beginners Make

One common misconception is that falling asleep during Yoga Nidra means the practice failed.

In reality, the body may simply be catching up on needed rest. Over time, as relaxation becomes more familiar, awareness tends to remain present during the practice.

Another mistake is trying too hard to “follow perfectly.” Yoga Nidra works best when approached with a gentle, effortless attitude.

Simply allow the instructions to guide your awareness without forcing concentration.

Integrating Yoga Nidra Into Daily Life

Yoga Nidra can become a powerful tool for restoring balance in everyday life.

Many practitioners use it:

• after stressful workdays

• during periods of emotional overwhelm

• before sleep

• during recovery from illness or burnout

Even practicing a few times per week can significantly improve overall well-being.  I found it most effective to practice 2 times per day morning and night, when I was using it as a therapy to combat very high stress.  The magic number is 11 minutes.

My Personal Story with Yoga Nidra

As I mentioned throughout this article Yoga Nidra has a very special place in my heart. When the chips were down and I was facing dark days and dark thoughts, the voice on Liam Gillen was a comfort and ointment like no other. Allowing me to face and go beyond the terrible pain and suffering. In fact, even now when I play his video before sleep my wife and I smile as we have heard the guidance a thousand times and yet it is still so effective and powerful. Little does Liam know how helpful his Yoga Nidra videos and therapies have been for me and my students who I often recommend them to. One day I hope to meet Liam and express my sincere gratitude.

So whether you use guided Yoga Nidra, or practice independently, as I now often do, I hope you too benefit from it the way I did, and I hope it lifts you up as it lifted me.

Final Thoughts

Yoga Nidra offers a simple yet profound way to access deep relaxation and restore balance to the body and mind.

In a world where stress and mental overload are increasingly common, this practice provides a reliable method for reconnecting with stillness, clarity, and inner peace.

With regular practice, Yoga Nidra can become a powerful ally for managing stress, improving sleep, and supporting long-term emotional and physical health.

The post The Complete Guide to Yoga Nidra appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

So we hear a lot about being mindful, being aware, paying attention, being in the now, etc., but what is the way to come upon this wonderful state of Total Attention, the state in which the mind and thoughts are no longer interfering with Reality and you can see the Truth of What Is directly.

Below is an excerpt from J. Krishnamurti on Attention and Awareness where he points out the way for the brain to be attentive and for understanding via direct perception.

J. Krishnamurti on Attention from The Awakening of Intelligence:

“This attention then comes about naturally, easily, when you know you are inattentive – right? When you are aware that you are inattentive, not giving attention, being aware of that fact is being attentive, and you have nothing else to do. Do you understand? Through negation you come to the positive, but not through the pursuit of the positive. When you do things without this action you do things in a state of inattention, and to be aware of action in a state of inattention, is attention. This makes the mind very subtle, makes the mind tremendously alert, because then there is no wastage of energy. Whereas the exercise of will is wastage of energy, just as concentration is.”

What Krishnamurti explains here is that true sensitivity is what breaks through dullness and mediocrity. And to be sensitive, you need attention—but not the rigid, forced kind. It’s not about concentration or trying hard. Real total attention happens when you stop trying, stop using willpower, and just become aware. When you realize you’re not paying attention—that very realization is attention.

So negation is the way to attention and mindfulness.  What is important is if you will try this?  And will you persist?  Do so and you will discover the Truth for yourself.

The post The Secret to Total Attention and Being Mindful appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Kapalbhati Pranayama is a foundational breathing technique in the practice of Hatha Yoga. Known for its dynamic approach and therapeutic impact, this powerful yoga pranayama has gained widespread attention due to its influence on physical, emotional, and mental well-being. Practiced for centuries and revitalized in recent times, Kapalbhati stands out among yogic breathing exercises for its simplicity and potency.

This guide explores the full scope of Kapalbhati—from its benefits and cautions to detailed instructions for beginners, intermediate, and advanced practitioners. Whether you’re just starting or deepening your current practice, understanding how to do Kapalbhati Pranayama correctly can significantly enhance your yoga routine and improve overall wellness.  You will also find video instruction for Kapalbhati Pranayama in the following article:  How to Do Kapalbhati Yoga Breathing Exercise.

Understanding the Origin of Kapalbhati Pranayama

Kapalbhati Pranayama has its roots in ancient yogic traditions, particularly those described in the Yoga Sutras of Sage Patanjali. The term “Kapalbhati” is derived from two Sanskrit words: kapal meaning “forehead” and bhati meaning “shining” or “illuminating.” This name reflects the cleansing effect it is believed to have on the mind and body. Although practiced for centuries, Kapalbhati gained modern recognition through the teachings of prominent yoga masters, particularly Swami Ramdev, who integrated it into a broader sequence of pranayama techniques. His promotion brought the practice into the global spotlight, making it one of the most widely adopted breathing methods today.

Key Benefits of Kapalbhati Pranayama

Kapalbhati Pranayama offers a range of physiological and psychological benefits. At the physical level, it stimulates the respiratory system, enhances lung capacity, and improves blood circulation. By working on the abdominal region, it supports digestive health, reduces bloating, and helps regulate metabolic functions. Practitioners often report improved core strength and a visible reduction in abdominal fat with consistent practice. Emotionally, Kapalbhati helps release stored stress and tension by clearing the subtle energy channels or nadis. Mentally, it fosters clarity and calmness, reducing the buildup of negative thought patterns and enhancing concentration. These effects make it a vital tool for holistic health and wellness.

How to Do Kapalbhati Pranayama: Step-by-Step for Beginners

Sitting Posture with Gyan Mudra for Kapalbhati Pranayama

Practicing Kapalbhati Pranayama correctly is crucial to gain its full benefits and avoid strain. Start by sitting in a comfortable, upright position—cross-legged on the floor or on a chair with a straight spine. Gently place your hands on your knees in Gyan Mudra (index finger and thumb touching). Keep your back straight, shoulders relaxed, and eyes closed to help focus your attention inward. Begin by exhaling sharply through the nose while contracting your abdominal muscles inward. Let the inhalation happen naturally without effort. This active exhalation and passive inhalation form one cycle. Beginners should aim for 10 repetitions per round and slowly work up to five rounds, with short breaks in between. All breathing should be done through the nose.

Stomach Pulled in During Exhalation Phase of Kapalbhati Pranayama

Precautions and Contraindications

While Kapalbhati is a powerful yoga pranayama, it is not suitable for everyone. Individuals with high blood pressure, heart disease, stroke history, or epilepsy should avoid this practice. It is also not recommended for those with gastric issues like ulcers or acid reflux, as the abdominal contractions can increase discomfort. If at any point you feel dizzy or nauseous, reduce the intensity or stop the practice and return to normal breathing. Always practice on an empty stomach and preferably under the guidance of a trained instructor, especially during the initial stages. These precautions help ensure safety while maximizing the benefits of Kapalbhati.

Intermediate Practice: Expanding Repetition and Intensity

As your comfort and control improve, you can transition to the intermediate level of Kapalbhati Pranayama. At this stage, the force and speed of exhalations can be slightly increased, provided it remains within your comfort zone. Instead of multiple short rounds, you may opt for fewer rounds with a higher number of repetitions—ranging up to 50 per round. It’s important to maintain steady rhythm and consistency throughout the practice. With each session, observe your breath, abdominal movements, and energy levels to avoid overexertion. As your endurance grows, the impact on lung function, metabolism, and mental clarity becomes more significant.

Advanced Practice: Prolonged Duration and Mental Focus

In advanced practice, Kapalbhati Pranayama can be sustained for up to 10 minutes in a single session. At this level, the focus shifts from purely physical execution to a more conscious engagement of the mind. Visualization techniques can be incorporated during exhalation—such as imagining toxins, emotional blocks, or negative thoughts being expelled with each breath. This mental alignment amplifies the cleansing effects of the practice and deepens the meditative experience. For seasoned practitioners, daily advanced practice contributes to heightened awareness, greater internal energy flow, and increased vitality.

Here is a a Video Guide of Kapalbhati as well.

Powerful Kapalbhati Pranayama Video Instruction

Emotional Benefits: Releasing Internal Blockages

Kapalbhati Pranayama has a strong influence on emotional balance. The rhythmic forceful exhalations assist in releasing pent-up emotions such as anger, stress, anxiety, and frustration. These emotions often create energetic blockages in the body, disrupting internal harmony. As the practice stimulates the navel (Manipura) and heart (Anahata) chakras, it encourages emotional release and energetic flow. Over time, regular practice helps dissolve emotional baggage, leading to a more stable and resilient state of mind. This makes Kapalbhati particularly useful for individuals dealing with high stress levels or emotional fatigue.

Mental Benefits: Enhancing Clarity and Focus

From a mental perspective, Kapalbhati supports cognitive clarity by purging repetitive or negative thought patterns. With each focused exhalation, practitioners can train the mind to let go of distractions, self-doubt, and limiting beliefs. This clarity enhances concentration and supports a more disciplined, goal-oriented mindset. As the breathwork becomes more intuitive, many report improved mental sharpness, reduced mental fog, and a noticeable increase in energy levels. These outcomes are especially valuable for those seeking to improve productivity, emotional intelligence, and mindfulness in daily life.

The Inner Technique: Mental Visualization in Kapalbhati

While Kapalbhati Pranayama delivers physical benefits through controlled breathing, its deeper power lies in the practitioner’s mental engagement. The effectiveness of this powerful yoga pranayama increases significantly when paired with mental visualization. For example, if you’re aiming to improve physical health, visualizing the expulsion of disease or toxins with each exhalation can reinforce the process. Similarly, those seeking emotional or mental clarity can visualize stress, negativity, or self-limiting thoughts leaving the body. This intentional focus leverages the mind-body connection, amplifying the therapeutic effects of the practice.

Kapalbhati as Part of a Holistic Practice

Kapalbhati Pranayama can function as a standalone exercise, but its full benefits emerge when integrated into a complete yoga or wellness routine. Ideally, it is performed early in the morning on an empty stomach, followed by other pranayamas or meditation. When practiced regularly and with awareness, Kapalbhati strengthens the respiratory and digestive systems, boosts mental clarity, and supports emotional balance. Its accessibility makes it suitable for practitioners at all levels, but consistent, mindful practice is key to unlocking its full potential.

Conclusion

Kapalbhati Pranayama stands out as a powerful yoga pranayama that offers a broad spectrum of health benefits—physical, emotional, and mental. From strengthening the respiratory system to enhancing emotional resilience and mental focus, its consistent practice supports overall wellness. Whether you are new to yoga or looking to deepen your current routine, learning how to do Kapalbhati Pranayama correctly can significantly improve your quality of life.

The practice is simple, adaptable, and effective when approached with awareness and proper technique. By integrating visualization and mindfulness into your sessions, you not only optimize the results but also develop a deeper connection with your body and mind. As part of a holistic wellness regimen, Kapalbhati offers a sustainable and powerful path toward balance and vitality.

The post Kapalbhati Pranayama: A Complete Guide to this Powerful Pranayama appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

If you are looking to deepen your spiritual practice, change the course of your life and explore the inner depths of your being, then these 3 meditation videos are for you.  These meditation videos are the top 3 videos which have made the most impact on the audiences, and these timeless teachings have the power to completely transform your consciousness and life.

Honestly, I had a hard time picking the top 3 meditation videos as these shorts are the core teachings and each can be enormously impactful.  Of course they are all available for free on the Mastery of Meditation YouTube Channel, or the Meditation Master TikTok channel and I invite you to visit either one to explore the other content available there.

I will try to also make all the video there available via this blog and the newsletter, as my hope is that these teachings will reach you and help you discover your Highest Potential and realize the True Nature of Reality.  This has always been the purpose of creating these various channels.

Below you will find the links to the videos from both my accounts, TikTok as well as YouTube, as well as a brief summary of each video.  As these videos are shorts, they are very direct so if you have any questions regarding the teachings please feel free to ask in the comments section of the videos and I will be happy to clarify or elaborate as needed.

These are in no particular order as often the right teaching comes to you at the right time.

Top 3 Meditation Videos to Transform Your Life

The Truth – All You Need to Understand – TikTok Link

@meditationmaster1

The Truth seeing which you are free from conflict and suffering. Try it and find out for yourself . #truth #thetruth #enlightenment #theanswer #mind #fyp #zen #hinduism #advaita #meditation #intelligence #witnessing #theway #suffering #freedom

♬ original sound – Anmol Mehta

The Truth – All You Need to Know – YouTube Link

Don’t Waste Your Suffering – TikTok Video

@meditationmaster1

Suffering is the Key to Spiritual Growth, DONT WASTE IT#spiritualgrowth #spiritualgrowthjourney #spiritualgrowthtips #karma #suffering #spiritual

♬ Love Frequency – Nilos Levi & Dalvana Teresinha de Oliveira Lopes & Théo Levi de Oliveira Lopes

Don’t Waste Your Suffering – YouTube Link

Ending of Desire – TikTok Video

@meditationmaster1

What is desire and how to move beyond desire to desirelessness…#desire #fyp #zen #buddhism #nobletruths #buddha #enlightenment #realmeditation #anmolmehta #self #hinduism #advaita #advaitavedanta

♬ Healing Water – The Meditation – Red Blue Studio

Understanding and Moving Beyond Desire – YouTube Video

If you would like more meditation, yoga and spiritual videos to help you achieve your Highest Potential I invite you to subscribe to my TikTok Channel or YouTube Channel.

Anmol Mehta Meditation TikTok Channel

Anmol Mehta Meditation YouTube Channel

The post Top 3 Short Meditation Videos to Transform Your Life appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Sometimes everything comes together and makes a class which is  truly inspiring, uplifting and transformative, and the energy in today’s gentle yoga and meditation class I feel made this class all that and more.  So I would really like to share the class and techniques we practiced with you.

These free classes are held every Saturday from 11am – noon.  I am also providing the links to the yoga poses, breathing exercises and meditation techniques that were taught so you can learn them in detail and extract their full benefit.

Here is the video of the entire class, which I have broken down below and provided links to all the wonderful techniques we practiced:

Meditation Class To Transform You

Direct YouTube Link –> https://youtube.com/live/VGfigPCvQRI

Complete Structure for Meditation Class to Transform You

Beginning Pranayama:

Powerful Pranayama to Transform Consciousness:  Although both these techniques were used in this class, the first pranayama is what we started the class with to charge up and energize.

Warm-up Set:

We following up with the Spinal Warm-up series which is excellent for your back and spine.  This set also warms up the entire body and charges up the central energy channel essential to drive energy up the spine into the brain and higher centers.

The other great benefit of the Spinal warm-up series is that it helps you sit straight in meditation.  You might have noticed your posture being impacted by long hours on the computer or phone, so working on your back will help reverse some of the damage done by this behavior.

Yoga Stretches for Meditation:

As the focus of this class is meditation, the next set we did was yoga stretches for meditation.  This set has excellent poses for stretching your groin, hips, hamstrings, glutes and thighs.  Stretching these muscles and joints really help in sitting in meditation for long periods of time and is a must for serious meditators.

Pranayama for Meditative Mind:

We then went back to using the power of pranayama to help settle the mind down and prepare for meditation.  The combination we used here was Kapalbhati Pranayama and then followed it up with Step Breathing which is the second breathing technique from the Transformative Pranayama Set above.

Beginner Meditation:

Don’t be fooled by the fact that I am calling this a Beginner Meditation.  Zazen or Zen Meditation has been proven to have a boat load of benefits and consistent practice will most definitely bring enormous changes in you and to your life.  Just work towards doing 20 minutes 2/day as that is the magic number for this meditation to transform you.

Intermediate Meditation:

Once you get comfortable with Zazen, then begin to really develop your witnessing consciousness and brain power by practicing Drift Awareness Technique which is explained in detail in this article: Amazing Meditation for Increasing Brain Power.

Advanced Transformative Meditation:

We also introduced Advanced Meditation in this class, which is the highest form of meditation and is the key for those looking for transformation and Enlightenment.  The technique is described in the following article: Silent Mind Meditation Technique.  You will find videos of how to do these advanced meditation in the following article: Free Advanced Meditation Videos.

Summary:

So there you have the entire script for this wonderful class.  If you are interested in meditation and spirituality, then utilize the techniques in this article to create a program which will completely transform you and your life.  It does not matter with what name you call Enlightenment; Samadhi, Nirvana, God, Non-Duality, Oneness, Kundalini Awakening, Heaven, Self, Consciousness, Reality, Otherness, Shunya, Is-ness, Silence, etc., the key is to apply your full potential and learn to comprehend your thoughts from moment to moment via direct perception.

When you awaken this level of intelligence and awareness, then the mind is able to realize that it is the obstacle itself and therefore ceases itself.   When this happens that which lies beyond the projected mind comes into being.  That is real transformation as now you find a new way to exist and live.  Now you have discovered the Truth, and with it Love, Beauty, Divinity and all else that comes with it.

Do join us for these classes and let’s journey together.  Here is my YouTube live link:

https://www.youtube.com/user/AnmolMehtaCom/Live

See you there :-).

The post This Meditation Class Will Transform You appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Part 1 of 3

In this 3 part series we will explore manifestation and the laws of attraction and understand how one can truly manifest a life which is meaningful and full of joy.

Fundamentally, a successful life is one where you sang your song and lived a life true to your passions and inner callings.  All other so called successful lives are inherently empty and no mater how much fame, fortune and power is gathered, it ends in ashes and regrets.  So don’t follow the crowds, understand yourself deeply and find out what you really love to do, and then be fearless and follow your heart instead.

In this first part of the Law of Attraction series we will explore the 4 keys for manifesting your desires, especially if you are spiritually oriented.  In the next 2 parts we will explore manifestation tips which are applicable to helping you achieve your passions regardless of your interests.

So here is a quick TikTok video that explores the 4 keys for  manifesting your desires if you have deep spiritual passions and interests.

If you enjoy these short videos on meditation, yoga, spirituality, health, personal development, pranayama and living a life at your highest potential, I invite you to join me on TikTok here:

Click to Visit Anmol’s TikTok Channel on Meditation, Yoga and More

4 Keys for Manifesting Desire

TikTok Direct Video Link –> https://www.tiktok.com/@meditationmaster1/video/7207910748788395307?is_from_webapp=1&sender_device=pc&web_id=7319278189397804575

These 4 golden rules are explored in detail in the following article as well: 4 Golden Rules for Manifesting Desires.  They are the following:

1. Use contemplation, analysis and introspection to get rid of frivolous, superficial and useless desires.
2. See if your deep desires can align with your spiritual growth.
3. Furthermore, if your desires align with the greater good for all, they will be powered by life and the energy of others as well.
4. Finally, it’s important to ask your if you deserve what you desire.  To just desire is meaningless if you are not willing to put in the work it takes  to accomplish them.

In the next part of this series of Manifestation and Law of Attraction we will explore 2 more laws, understanding which will make it possible for you to live a truly meaningful and fulfilling life regardless of what you are truly interested in.

The post 4 Keys for Manifestation and the Law of Attraction | Part 1 appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Dear friends very happy to announce the start of Free Online Gentle Yoga and Meditation classes in Central NJ at our Silent Mind Meditation Studio in Manalapan. The classes will also be streamed live on our YouTube channel AnmolMehtaCom at the link below:

https://www.youtube.com/anmolmehtacom/live

The class will be held every Saturday from 11am – noon EST and everyone is welcome to join us.  The class will consist of 3 primary practices, Pranayama, Gentle Yoga and Meditation.  Meditation will be a central focus of the class.  I will lead the class and they will be free of charge of course.  Donations are welcome and all donations will be used to spread the light of yoga and meditation as always.

We held our first class today and it was a great success.  Below you will find the YouTube Live video of the entire class.

Central New Jersey (Manalapan) Free Yoga and Meditation Class

Direct YouTube Link –> https://www.youtube.com/watch?v=yLSAWVYP03Q&t=3152s

How to Register for Free Yoga and Meditation Class:

I encourage those of you in New Jersey to attend the class in person.  Although it will be live streamed, in person there is a wonderful energy which we can share together.  If you are planning to join in person please email me at anmol @ anmolmehta (.com).  This way I can ensure we have space to accommodate all those interested. Or you can leave a comment below.

If you are panning to join our live stream you may simply do so using the link I posted above.  After the class I am happy to answer any questions you may have, either via Chat or in person.  We had some great questions in today’s class which I think benefited everyone.

Adding More Meditation Classes for Your TimeZone:

If this class timing is not suitable for you due to your location, and you are interested in joining the live classes please let me know in the comments section below or email me.  If there is sufficient interest I am happy to hold additional classes for you at a more convenient time.

Today’s Yoga Class in Manalapan:

In the class today we practiced some excellent breathing exercises, yoga stretches and Zen Meditation.  We began the class with tuning into the present moment, after which we did segmented breathing to charge up our energy centers.  We then used this energy to work on warming up the back and spine.

After doing the spinal warmups we worked on particular stretches which facilitate sitting for long periods in meditation.  We followed up these stretches with doing some work on our core and abs.

Then, to prepare the mind for meditation, we did one of my favorite pranayama combos which helps settles the mind down and integrate all your senses.

Finally, we practiced Zen Meditation (Breath Awareness / Zazen) together.  For the more advanced practitioners we did a variation of Zen Meditation which included drift analysis and thought perception.

Benefits of Yoga and Meditation Class:

The benefits of today’s class are wide and varied.  The exercises and meditation we did will not just promote good health and wellbeing, but will also help you discover spontaneous joy, peace and love.  This type of practice is also ideal for stress reduction and bestowing deep relaxation.

Updates of Free Classes:

If you are a part of Meetup.com, I have started a new Yoga and Meditation Group there where you will also find information about our classes.  Here is that link:

https://www.meetup.com/meetup-group-lvdtirad/

I will also be posting any updates about the classes on our Facebook Fan Page.  So do join that if you would like to be stay informed.  Here is that link:

https://www.facebook.com/MasteryOfMeditationAndYoga

I hope you all benefit from the class video above and I look forward to you joining us for the next class online or in-person.

The post Central New Jersey Free Yoga and Meditation Classes | Online on YouTube Live appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

I can honestly say that once I began seriously meditating in my early twenties, my brain changed enormously for the better, with impersonal intelligence and awareness becoming swifter, sharper and more potent.  As a child, granted I did not care for school or studies, and although my Mom may say otherwise, I was ranked near the bottom of my class.  So what changed for me later in life with regard to the capacity of my brain power can be almost wholly attributed to Real Meditation.

But before jumping into this particular Meditation Technique, which I have found to be superb for brain development, I would to expand a bit on what I mean by brain power.  So here I am not just referring to the cleverness of thought, although logical thinking will improve and there will be clarity of thought, by brain power here I am referring to pure Intelligence and Awareness.

Intelligence being the power of unadulterated comprehension through direct perception, and awareness being the capacity to observe even the slightest movement of thoughts.  This combination is the true reflection of a fully functioning and healthy brain, and this combination is what will take you from darkness to Light.  This kind of a brain is capable of Insight.

Meditation Technique for Brain Power

Beginner Meditation Technique: Identify Mental Drift Using Breath

Duration: 20 minutes

Steps:

• Find a quiet place and sit in a comfortable cross legged position.  If using a zafu or 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.  It is also fine to sit up on a chair or to use a meditation bench.  If you promise not to fall asleep, you may also do this meditation lying down :-) .
• Set your alarm or tell Alexa to set a timer for 20 minutes :-).
• 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.
• Find a nice balanced posture you can hold without moving and close your eyes.  You can place your hands in any mudra/position you prefer.  My suggestion would be drone mudra, gyan mudra or cosmic mudra if you are familiar.
• Take 5 deep, slow breaths though the nose.  This will relax you and start to slow down your mind.
• 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.
• The Drift Technique:
  • 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.  What may (probably :-) happen as you practice this is that at some point your mind will start to drift.  A thought will come in which will capture your attention and you will lose your count or be counting unconsciously, and be caught up in the story line spun by that thought.
  • Although your brain power is already going to be increasing simply from being mindful of your breathing the real work here has to do with how you are going to approach the drift.  It is here that the meditation starts to further develop your mental capacity.
  • When you catch yourself drifting, stop your counting and trace back your drift to the thought that triggered it and got you entangled.  Putting this demand on your brain does 2 things.  First, it raises the intensity of your focus for if you drift for too long you will not be able to find the originating thought, and second since you have to trace the drift all the way back it challenges the brain to recall each thought and the associated threads, which is better than any puzzle you can give it.
• When you are able to trace any drift in 20 minutes of meditation, you are ready for the Intermediate Level.

Intermediate Brain Development Technique:  30 minutes

• Once you have mastered the tracking of drift using breath as an anchor you can now begin the ultimate challenge of observing and comprehending thoughts from moment to moment using direct perception.  This method has been described in detail in the following chapters and videos on advanced meditation, so please review them for details, but essentially, you are to bring all your energy to watching the mind and directly comprehending each thought as it rises without missing on the subsequent thought.
  • This is not complex, but it is arduous and will require your brain to be wholly alive and tremendously sensitive.  You will require all your energy, attention and intelligence to do this, but in doing this practice you will be developing a brain that is simply excellent.
  • Now even as you practice this technique, there will be drift you get caught up in.  And again you need to trace back the drift to the originating thought, before returning to comprehending the mind.
  • TIP:  As the mind is going to be very fast initially, you should practice the beginner’s technique for the first 5 minutes and after thoughts settle down, you should switch to the direct comprehension of the thoughts as they occur.

Advanced Brain Development Technique:  60 minutes

• The only difference between the intermediate technique and advanced technique is the length of the meditation.  As you start to take up this practice seriously, you will notice that it takes a bit of time for the mind to slow down and for you to start “digesting” thoughts.  In Zen Meditation there is a state called “Big Mind” and this is along the lines of where you will need to be so there is a gap between you and your thoughts, so thoughts can be seen clearly and comprehended immediately.
• So after you are able to generate the energy for 30 minutes, you are ready to extend your practice to 1 hour.  Again keep in mind you must identify any drift and trace to the origin.  This agreement, will encourage the mind not to stray and will also continue to challenge the recall capabilities of the brain.

Tips for Advanced Meditation

• Keep your eyeballs still when watching and comprehending your thoughts.  This will help the mind be more quiet.
• Your breath will suspend when you are actively “digesting” each thought.   This is normal.  The next breath will come when needed, but your breathing will at minimum be very slow and fine.
• You will likely enter enlightened states during the advanced practice, enjoy but don’t expect.
• There will an urge from time to time to get up and return to active life, during this time be tenacious and sit through that urge.  It will pass.
• Sadness or other emotions may release as the conscious mind relaxes.  Allow them to express themselves and then let them go.  If you get very overwhelmed, back off and slow down.  Again trace any drifts, even if they have emotional components (which you will soon realize is the most common reason for the drift in the first place).

Summary for Meditation for Brain Development

The technique of being alert to the mind drifting is an excellent method for keeping the brain awake and vigilant so regardless of if you are doing the beginner’s or advanced technique you will certainly be developing your brain capacity and awareness.

An extension of this practice is to maintain this drift awareness throughout your day, which will not just further sharpen your mental faculties, but will also bring you into the NOW, which is where all life happens.

The post Amazing Meditation Technique for Developing Brain Power appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Meditation Requires the Mind to be Still

This is the number #1 Meditation Myth.

Although it is indeed the most incredible state which reveals the True Unfragmented Reality that lies beyond thoughts, meditation does not require the mind to be still.  This is one of the biggest myths of meditation.  In fact it is our very thoughts which provide the atmosphere where the ever-present activity of moment to moment learning takes place.

This learning, born out of intelligence and awareness, is the core of meditation.  Thus you can now understand when we say meditation is not just the formal practice done while being seated, but is a practice which can continue throughout the day and night.

If thoughts are moving, as is the nature of the mind, then meditation can bring awareness to them.  So is a still mind then a possibility and where does it fit in, given that it is such an exalted state?

Stillness comes in one of the following ways.  At night, especially if awareness throughout the day has been maintained, after the day’s work is done, if one’s practice is strong, or immediately when the mind sees itself as the root cause of suffering during an intense meditation session.

So the lesson here is not to be disappointed if your mind is moving during meditation, just keep watch.  Which means keep understanding the mind and thoughts from moment to moment.  The benedictions that come from holy silence will descend on their own.

Here is a comprehensive meditation program for looking to explore this wonderful topic further.  Silent Mind Meditation Program

Meditation Myth #2 and #3

Meditation is Complicated and Hard

I will address Meditation Myth #2 and Meditation Myth #3 together.

These are both myths.  Meditation has been complicated by those who do not understand what it is.  They have created all kinds of activities under the banner of meditation, mostly so they can package and sell it.

Fundamentally meditation is your capability to be a light unto yourself.  It is the potential of the mind to observe and understand itself in action.  That is the core of meditation.

So it need not be made complicated.  It requires your interest and your application.  Find a quiet moment and witness the thoughts taking place within.  Neither indulge them not condemn them, just watch and understand their stories.

So why is this hard to do?  I say it is not.  Thinking meditation is hard, is just a way for the mind to make excuses and continue on its lazy way.  Yes, watching each thought, very closely, and instantly digesting it, requires energy and intensity, but it is also great fun.

You have to try it to find out for yourself, but certainly don’t let the Myth that meditation is complicated and hard stop you from embarking on this transformative journey.

Here is where you can get started in your meditation journey:  Free Online Beginners Meditation Program

Meditation Myth #4

You need a Guru to Practice Meditation

If you understand the horror which authority creates for the mind and realize authority is the root cause of your misery you will completely reject the idea of a guru immediately.  I think it is essential to understand this topic in order to make progress in your spiritual journey.

Authority establishes the ideal and the ideal, which is unachievable, creates the seeking, which prevents us from seeing the absolute perfection of the moment.  There are many article and videos on this site which deep dive into this very important subject, so I encourage you to explore those…

Realizing Perfection Through Meditation

How to Find Your True Guru

How to End Endless Desire

The basic fact is that you have all the necessary tools in order to discover the Truth.  You do not need another and in fact, if the other is placed in a position of authority, it will actually make it harder for you to find the Truth.  Yes, you can be inspired and guided by others, but Enlightenment requires you to make the journey yourself.

Have confidence in yourself and follow you inner guidance.  And, don’t worry, if you put your trust in life, she will be there to help you whenever you need.

Meditation Myth #5

Meditation’s Goal is Stress Relief

What!?  You really think men and women who have dedicated their entire lives to meditation were just trying to get stress relief?  Meditation is the greatest gift humans have been given and yes stress relief is one of the side benefits of meditation, but the true purpose of meditation is Enlightenment.

It is absolutely fine if you take up meditation in order to reduce stress, in fact, no matter what the reason for your taking up meditation, I am just delighted that you started.  Once meditation enters your life, basically then you enter life.  Until then you are simply living in your reactive mind.  In order to touch life directly, you need to discover meditation, and if you end up spending your life only in your mind, never touching life, that then is the greatest of tragedies.

To explore all the various side benefits of meditation, you can explore the following articles:

Top 10 Profound Benefits of Meditation

Vipassana Meditation Benefits

Top 5 Meditation Myths Conclusion:

Meditation is the key to achieving the highest purpose of human birth.  It is very important to not be dissuaded from taking up this wonderful art due to the many myths that surround the practice.

Don’t get deterred because you have been told it is too hard or because you feel your mind is too active.  And most certainly don’t fall for the myth that you need to have a Guru.  That is the most dangerous of all the myths as it allows you to be taken advantage of by fake Gurus.  In fact, these days I am seeing even dead “Gurus” being used to steal money from vulnerable people.

Finally, understand that meditation is more than just for relaxation.  You will get all the side benefits of meditation if you practice seriously, but most importantly you will realize Oneness and discover the bliss of Divinity.

So go forth and Meditate !!

The post Top 5 Meditation Myths Busted appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

The greatest key to success, regardless of which field you are in, is the ability to do the hard things when the moment demands it.  We all know in our hearts what needs to be done, the problem is that we are unwilling to do these difficult things in a timely manner and that then makes it impossible for us to succeed.  And this is where the practice of meditation is so incredibly beneficial.  

Meditation requires you to sit through physical pain, boredom, emotional trauma and anything else that comes up during your sessions.  This training, the strength to sit through and endure in the moment physical, mental or emotional distress, then translates into a super human ability to do what is necessary, regardless of how hard it is, when it is necessary.  This lays the foundation for success.

As you sit through discomfort during meditation, the mind and body, learn that they cannot have their way all the time.  They learn that they are subject to intelligence and then when intelligence demands that something needs to be done, the mind and body don’t resist.  They become the tools they were meant to be and help facilitate what needs to done, instead of being obstacles in the way.

Meditation essentially breaks the pleasure/pain cycle which dictates most of our behavior.  Hard things are… well hard.  They are not easy, and are often painful or at best boring to do.  Whether that is exercising, studying, eating healthy, doing your chores, practicing your skills, or anything else not brimming with pleasure.  Meditation makes you able to do them with minimal resistance.  That then leads to success after success.  

In fact, you will soon realize, that results are not the ultimate measure of success, but being able to do the necessary things at the right time is success in itself.

If you have been avoiding doing hard things for a while and procrastination and laziness have taken hold, then it will take some time break out of this destructive pattern.  Our digital lifestyles with iPhones, social media, web browsing and endless streaming content has made it very easy to become dependent on constant stimulation, thus making it much harder to do boring or difficult things.  So to break this pattern, meditation is going to be critical.  In addition to meditation though there is one more tip I would like to share with you which has proven to be helpful as well in building up your inner strength.

Tip to Build Your Meditative Mind:

That tip is to start doing the little things that need to be done right away.  This can be as simple as putting away the dirty dish, taking your vitamins in time, getting up with your alarm, putting away the phone when in conversation, turning off the TV when its bedtime, just small things like this.  Do them right away, immediately when the moment demands.  Don’t think or delay.  So soon as the moment demands, just immediately do it.

This will start to break the unhealthy cycle of procrastination and you will start to build momentum.  This momentum coupled with meditation is a very powerful combination.  It attracts success.

How Long to Meditate:

Now you may ask, but how am I to meditate, when meditation itself is hard and I am not able to do hard things?  Isn’t that a catch 22.  To break the habit of laziness I need to meditate, but I am already too lazy to meditate :-).  The solution to this is to start small.

Don’t try to meditate for 1 hour straight.  Start with just 5 minutes.  Follow the general rule that you will meditate for 5 minutes more than you are comfortable doing.  Now you know why this is the rule in the first place.  It is so you practice and train your mind and body to endure some discomfort and develop your inner strength.  You train yourself to be “Ok” with whatever life brings.

So just start with 5 minutes and build up from there.  At 20 minutes meditation will start to transform you and then… sky’s the limit.  You will be able to rise to your highest potential in life.  You will be able to fulfill your destiny.

Meditations to Begin With:

As for which meditation to begin with, try the following….

Zen Meditation Technique

So Hum Meditation Technique

For Advanced Meditators try…

Silent Mind Meditation

PS: Yes that is a picture of me winning the Gold Medal at the 2022 National Senior Olympic Games in Pickleball.  Meditation does work :-).

The post Meditation for Success appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Sound Meditation for Oneness

One of the dimensions of Sound Meditation, is how simple it is to do, but don’t be deceived by that simplicity.  The meditation is highly effective and if done regularly with full application can help to quickly break down psychological and mental barriers.

Please do share your experiences with this meditation in the comments section below. Also, I am happy to answer any questions you may have regarding it or meditation in general .

The post Meditation for Oneness | Sound Awareness Meditation appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

Often combining different techniques together can make the particular meditation much more effective and potent and this holds true for the Om Mantra Meditation that is designed to Open the Eye Chakra as well.

In this meditation you will not just use the seed sound (OM) which is associated with the Third Eye, but will also apply Shambhavi Mudra and mental focus to help awaken and activate this center.  Any one of these techniques stimulates the Third Eye center, but you will noice that combining them has an exponential affect.

The Third Eye is considered the seat of Intuition and Wisdom, and opening this Chakra (Ajna Chakra) is associated with the onset of Psychic Power and abilities.  As this is perhaps the most important and powerful of the Chakras, it should be approached with respect and intelligence.

On a separate note, a few yogis have indicated to me that the original videos I had released more than 10 years ago are not up to the high quality videos which folks enjoy today, so have requested I create these in HD for better clarity and appeal.  For this reason some of you will notice content being re-released after modernization :-).  Such as this video.

Also, I will be releasing new Meditation and Yoga Training Programs, and some of these new HD videos will a part of those online courses, so be on the look out for that too.

As always, the meditation and yoga videos will be available in the free online content that is hosted here on Mastery of Meditation and Yoga.

Below the video, I have released the entire transcript as well, for those who prefer to read rather than watch.

OM Mantra Mudra Third Eye Meditation

Youtube Direct Link –> https://youtu.be/fUkS7wPcxvE

Namaste My Friends,

In this lesson of the Meditation Training Program, we will learn the potent and powerful OM Meditation Technique.

Again, posture is important for any meditation that you’re going to practice specifically with regard to your spine. Make sure it is nice and erect. Step, sit up nice and tall. Have your chin back slightly like a soldier at attention to align the back of the head with the spine.  For the flow of energy or Kundalini to take place.

Om Mantra Meditation is really focused on opening the third eye or the Ajna Chakra, the sixth Chakra of the Kundalini seven chakra system. The seat of wisdom, the seat of intuition, to be able to see the unseen and know the unknown. The Chakra weisre known for bestowing psychic powers.

Now we’re going to utilize Shambhavi Mudra to assist us with this meditation along with using the OM mantra.  OM Mantra is the beej mantra or the seed sound of the Ajna Chakra as well.

The first Mudra are we going to use for the hands is Gyan Mudra where we’re going to bring our thumb tips and index finger together, and we’re going to have the other three fingers pointing forward and we’re going to rest our wrists gently on our knees.

A second Mudra that we’re going to use is Shambhavi Mudra. And that is an eye position. And that is to be held in the following manner. You’re going to turn your eyes upwards, and you’re going to look through an imaginary point at the center of your forehead.

That is the kshetram, or the physical point that correlates to the Ajna chakra.  Holding Shambhavi Mudra with also work to activate the Ajna chakra and awaken the Third Eye.

Now, once you take the Mudras and your meditation posture, you’re going to inhale deeply and you’re going to chant the sound OMmmmm.

Next I want you to visualize the OM sound emanating from the center of your forehead, flowing into your entire system, and then extending into the universe around you.

So again, sit up nice and tall chin, slightly back, come into Gyan Mudra rest your hands on your knees. Turn your eyes upward into Shambhavi Mudra  Look through the center of your forehead.  Once you take Shambhavi Mudra, you can close your eyes while holding that eye position. Now, a word of caution. If you feel too much strain when holding Shambhavi mudra release it, continue with the meditation and retake that mudra when you feel ready.  Let us now practice three rounds together.

[Practice OM Mantra Meditation Here]

Follow the guidelines in the Meditation Training Program for the duration of the practice. If you are new, you can begin with as little as one minute and then build up from there. Again, the meditation utilizes many different dimensions to activate and balance the Ajna Chakra or Third Eye, The Divine Eye, and allows you to then have your intuition awakened so you can see the true nature of reality.

Thank you everybody. God bless you all.

The post AUM Mantra, Mudra Meditation to Open Third Eye Chakra appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

So Hum (SoHam) Meditation Technique is one of the best mantra meditations for bestowing peace and tranquility, but by using the mantra in the variation show below, it can be used to expand the mind by silencing thoughts.

By practicing this meditation for 20 minutes a day, you will not just significantly improve your well-being and reduce stress, but you will also get to experience the One True Reality that lies beyond time and self.

The meditation uses the combination of mantra, visualization and awareness the meditation expand the space within the mind and push the boundaries of consciousness further and wider.  Even though this is a simple meditation to do, it produces powerful results.  The important thing is for you try it yourself and discover Reality when there is no mind .

Below the video is the full transcript if you prefer to read rather than watch.

So Hum Mantra Visualization to Expand the Mind

Youtube Direct Link –> https://youtu.be/eeL6uEI01vQ

Mind Expanding So Hum Mantra Meditation

Namaste my friends,

Today we’re going to utilize the profound So Hum mantra meditation in a very unique way to help expand the mind and consciousness.  We’re going to utilize this particular mantra to help you quiet your thoughts, create great space within the mind and experience what in Zen is known as the big Mind and help you expand your consciousness.

So Hum means “I Am That”.  It is a mantra that is pointing towards the non-dual nature of reality. It is indicating that all is a great oneness that you and the other is actually just one. And the sense of separation is just a figment of your mind.

When we do this meditation, as you inhale, you’re going to mentally think the sound SOOOO, and as you exhale, you’re going to think the sound HUMMM.  In addition, for this particular meditation, as you’re thinking, the sound SOOOO I want you to visualize inhaling space into your consciousness — just space — and as you are exhaling and thinking the sound HUMMM I want you to visualize the space, pushing your thoughts out into the periphery.

So as you exhale, you are having the space that you’ve inhaled, push your mind and your thoughts far, far into the periphery. So you’re displacing the mind, creating a great deal of space within, and in that space, there is the magical silence and that is where the profound can then blossom.

So sit up nice and tall for this meditation. Have your spine nice and straight.  Place your hands into Gyan Mudra.  That is thumb tips and index finger meeting. The other three fingers are straight. You can rest your wrist gently on your knees, palms facing slightly up. You’re going to close your eyes. You’re going to inhale. And as you inhale, think the sound SOOOO and visualize great space entering your consciousness.

And as you exhale, think the sound, HUMMM and visualize the space, pushing your thinking mechanism, your thoughts out to the periphery, creating silence and space within you have your consciousness and mind expanding as you exhale.

So let’s practice this together….

Let’s practice it for one minute and have an experience of what this meditation does for you.

This is a wonderful meditation. You can do it for five minutes, 10 minutes, and build it up from there for up to 20 minutes, it is a excellent for bestowing, calm and peace. And in the way that we have applied it, it creates a silencing of the mind or displacement of the mind. And both those phenomena allow for the greater reality that lies beyond thought and self to be experienced.

Thank you everybody. God bless you all.

The post Rapidly Expand Your Mind with So Hum Mantra Meditation appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.

The vast Benefits of Meditation and Yoga are well proven, and whether you are trying to improve your physical, mental or emotional well-being, these workshops will be very useful for all.  Of course, the final and ultimate objective for these spiritual sciences is Enlightenment, and that will remain a central focus of the classes as well.

So regardless if you are trying to lose weight, get fit, de-stress, find happiness, develop mental focus or are looking to discover the True Nature of Reality, I invite you to join us for these free classes and session.

The video below is of an Advanced Meditation Workshop.  This is not for beginners as much as it is for advanced practitioners.  It is geared to silencing the mind of all thoughts and transporting one into the One Reality that lies beyond time, space and self.

If you have never exposed yourself to such types of meditation, I do invite you to try.  Especially if you have a calling from within for spatiality and Enlightenment.  This approach is the most direct and decisive.

The technique itself is not complex, but the practice requires a great deal of intensity and focus.  The necessary intelligence and awareness for the meditation to “work” comes on it’s own accord, so no need to worry about that.

Advanced Meditation Workshop | Free Online Meditation & Yoga Classes on Facebook

Direct YouTube Link –>https://youtu.be/wwarODMmvWo

This advanced meditation workshop includes using a Pranayama (Yoga Breathing Exercise) to first settle the mind down, then encourages use of a Stage 1 meditation, before penetrating the mind using a Stage 3 meditation technique.

The core purpose of this meditation is to extinguish psychological time completely so timelessness and the Reality beyond can be entered into.

The meditation requires attacking the thinking mind with lightning quick awareness and razor sharp intelligence so as to see and comprehends thoughts in motion from moment to moment.

Please don’t give up too easily when practicing such advanced techniques.  Give yourself an opportunity to learn and master them, these meditations lead to the greatest treasures in life.

The post Free Advanced Meditation Workshop | Advanced Meditation Class appeared first on Anmol Mehta | Mastery of Meditation and Yoga | Free Online Meditation and Yoga.