Meditation Instructions

A couple meditating together

Meditation is one of the most natural and profoundly rewarding of all human activities.

It connects you with your own inner powers of vitality, clarity, and love.

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First Step: Relax

One of the best ways to relax the body is to tense it first. Then, with relaxation, you will find tensions being released that you didn't even know existed. Begin your meditation experience by practicing the following two relaxation techniques. The first exercise relaxes your body, and the second calms your mind.

  1. Inhale, tense the whole body, then throw the breath out and relax. Do this exercise three times to help rid your body of unconscious tensions.

    The breath reflects one's mental state. As the breath becomes calmer, so does the mind, and vice versa. Relax your mind before meditation, by doing this simple breathing exercise:

  1. Inhale slowly counting one to eight, hold your breath for the same number of counts, then exhale for the same count. This is one round of   "even count breathing."

    You may either lengthen or shorten the number of counts according to what is comfortable, but keep the inhalation, retention, and exhalation equal. Practice "even count breathing" six times.

Second Step: Watch the Breath

As the breath becomes calmer and more refined during meditation, there is a joyous feeling of peace and exaltation. Practice the following meditation technique to help calm your breath, your mind, and your whole being.

Inhale deeply, and then slowly exhale. Wait for the breath to come in of its own accord, and watch its flow. As the breath flows out naturally, again observe the movement.  Don't inhale and exhale deliberately. Simply watch the breath. Don't watch your body breathing. Observe the breath itself.

Be particularly aware of the rest points between the breaths. Enjoy the peace, and the feeling of inward release and freedom that you feel when your body is without breath. Practice this technique as long as you feel to.

After a time, as you become more interiorized, concentrate at the point between the eyebrows. Concentrating here brings the awareness closer to the upper part of the nasal passage, where the breath enters the body. To center the awareness here makes it easier to watch the breath, and at the same time bring it into harmony with spiritual awareness.

Practice this for ten minutes if you can.

When you finish observing your breath, continue to sit quietly and enjoy the stillness and serenity you feel.

You can find many more free meditation resources at Ananda.org.



Meditation Courses Scheduled:

2017 July

Spiritualize Your Daily Life Retreat

Friday, Jul 28 – Sunday, Jul 30

Spiritualize Your Daily Life Retreat
Attitudes for Everyday Joy and Success

In two short days, you can literally turn your life around. You will leave feeling rejuvenated, with hope restored—from reconnecting with your own Higher Self.
Nayaswami Mukti

August

Preparing for a Lifetime of Kriya

Tuesday, Aug 8 – Sunday, Aug 13

Preparing for a Lifetime of Kriya

For disciples of Yogananda: a review and deepening of your practices of AUM technique, Hong-Sau in the spine, and other advanced practices to prepare you for Kriya Yoga initiation.
Sanjan Marks-Thelen

Kriya Yoga Initiation

Friday, Aug 11

Kriya Yoga Initiation

This program is for those who have completed Kriya Yoga Preparation, or equivalent course. Receive Kriya Yoga Initiation at a formal ceremony, a Kriya technique review, personal instruction, guidance with your practice, and continued support.
Sanjan Marks-Thelen

Learn How to Meditate Retreat

Friday, Aug 18 – Sunday, Aug 20

Learn How to Meditate Retreat
Techniques for Peace of Mind and Balanced Living

Meditation is our daily practice due to the tremendous benefits in enhancing mental clarity, inner peace, creativity, and overall physical health. Make it yours!
Nayaswami Mukti, Ganesha Kieran, Sahaja Sims and Nayaswami Krishnadas

September

First-Timers'

Friday, Sep 1 – Sunday, Sep 3

First-Timers'

A perfect getaway—with a blend of relaxation, inspiration, yoga postures, meditation instruction, and delicious vegetarian food—in a beautiful atmosphere. You'll be amazed how much you can experience in one weekend.
Nayaswami Mantradevi

Ananda Meditation® Teacher Training Online

  ceu credits Monday, Sep 4 – Tuesday, Nov 14

Ananda Meditation® Teacher Training Online
10-Week Online Certification Course

Meditation teachers are in great demand, especially those who can teach it to people from any background, from secular to spiritual. Catch the wave, and share your passion and knowledge!
Nayaswami Diksha and Nayaswami Gyandev McCord

Deepen Your Meditation Retreat

Friday, Sep 8 – Sunday, Sep 10

Deepen Your Meditation Retreat
Take Your Hong Sau Practice to the Next Level

If your meditation practice needs recharging or restarting, this weekend retreat will re-inspire you. Deepening your experience of meditation will open doors to inner freedom.
Nayaswami Mukti

Adventures in Spiritual Awakening: An Experiential Journey into The Rubaiyat of Omar Khayyam

Sunday, Sep 10 – Friday, Sep 15

Adventures in Spiritual Awakening: An Experiential Journey into The Rubaiyat of Omar Khayyam

A highly personalized journey into the highest spiritual wisdom, through presentation, gentle-yet-deep yoga practices, music, discussion, self-exploration, and meditation.
Nayaswami Diksha and Nayaswami Gyandev McCord

Learn How to Meditate Retreat

Friday, Sep 15 – Sunday, Sep 17

Learn How to Meditate Retreat
Techniques for Peace of Mind and Balanced Living

Meditation is our daily practice due to the tremendous benefits in enhancing mental clarity, inner peace, creativity, and overall physical health. Make it yours!
Nayaswami Mukti, Ganesha Kieran, Sahaja Sims and Nayaswami Krishnadas

October

Kriya Yoga Preparation Intensive

Sunday, Oct 8 – Sunday, Oct 15

Kriya Yoga Preparation Intensive

A week of intensive meditation and exploration of Yogananda's techniques and teachings to prepare you for a life of deep Kriya practice..
Sanjan Marks-Thelen

Ananda Meditation® Solutions

Sunday, Oct 8 – Sunday, Oct 15

Ananda Meditation® Solutions
Meditation Teacher Training Level 2

Deepen your personal spiritual life and intensify your daily meditation practices. Learn ways to help your students deal with difficult issues in their lives (health, relationships or stress).
Nayaswami Diksha and Nayaswami Gyandev McCord

Ananda Spiritual Counseling® Training

  ceu credits Tuesday, Oct 17 – Sunday, Oct 22

Ananda Spiritual Counseling® Training

Learn how to develop your own intuitive abilities so that you can listen to others in the right way. What questions can you ask to help lead them to their own solutions?
Nayaswami Diksha and Nayaswami Mangala

Magnetism: The Power to Attract What You Need

Friday, Oct 20 – Sunday, Oct 22

Magnetism: The Power to Attract What You Need

Taught by Naidhruva Rush, author of Change Your Magnetism, Change Your Life. Enjoy a free copy as part of your course.
Nayaswami Naidhruva

Learn How to Meditate Retreat

Friday, Oct 27 – Sunday, Oct 29

Learn How to Meditate Retreat
Techniques for Peace of Mind and Balanced Living

Meditation is our daily practice due to the tremendous benefits in enhancing mental clarity, inner peace, creativity, and overall physical health. Make it yours!
Nayaswami Mukti, Ganesha Kieran, Sahaja Sims and Nayaswami Krishnadas

November

Deepen Your Divine Connection

Friday, Nov 3 – Sunday, Nov 5

Deepen Your Divine Connection

An experiential weekend that will bring the Divine more fully and completely into your life. Using practical tools to deepen your daily practices. Aum, Peace, Amen.
Nayaswami Diksha

Developing Intuition Retreat: How to Know and Trust Your Inner Guidance

Friday, Nov 17 – Sunday, Nov 19

Developing Intuition Retreat: How to Know and Trust Your Inner Guidance

Intuition is a human faculty deeper than thought – the clear inner knowing of what is true, a skill that can be learned and developed.
Nayaswami Mukti

The Science Behind Meditation Symposium

Friday, Nov 17 – Sunday, Nov 19

The Science Behind Meditation Symposium
How Meditation Can Change You—and the World

A deeper understanding of meditation: what actually happens physiologically, neurologically, metabolically, genetically, energetically, and quantum physically.
Dr. Amit Goswami, Joseph Selbie, Shanti Rubenstone, M.D., Dr. Peter Van Houten and Nayaswami Gyandev McCord

December

Preparing for a Lifetime of Kriya

Wednesday, Dec 6 – Sunday, Dec 10

Preparing for a Lifetime of Kriya

For disciples of Yogananda: a review and deepening of your practices of AUM technique, Hong-Sau in the spine, and other advanced practices to prepare you for Kriya Yoga initiation.
Sanjan Marks-Thelen

Learn How to Meditate Retreat

Friday, Dec 8 – Sunday, Dec 10

Learn How to Meditate Retreat
Techniques for Peace of Mind and Balanced Living

Meditation is our daily practice due to the tremendous benefits in enhancing mental clarity, inner peace, creativity, and overall physical health. Make it yours!
Nayaswami Mukti, Ganesha Kieran, Sahaja Sims and Nayaswami Krishnadas

Living from the Inside Out Retreat

Friday, Dec 8 – Sunday, Dec 10

Living from the Inside Out Retreat
Find Solutions to Life's Challenges

Learn and experience powerful laws of Spirit for discovering your highest potential and positive approaches to life.
Nayaswami Mukti

Strengthen Your Kriya Yoga Practice Retreat

Sunday, Dec 10 – Tuesday, Dec 12

Strengthen Your Kriya Yoga Practice Retreat

For those who've had Kriya initiation—guided practices, personal help, and extra support for taking the technique deeper.
Sanjan Marks-Thelen

2018 February

Ananda Meditation® Teacher Training Online

  ceu credits Monday, Feb 26 – Monday, May 7

Ananda Meditation® Teacher Training Online
10-Week Online Certification Course

Meditation teachers are in great demand, especially those who can teach it to people from any background, from secular to spiritual. Catch the wave, and share your passion and knowledge!
Nayaswami Diksha and Nayaswami Gyandev McCord

March

Ananda Meditation Teacher Training

  ceu credits Thursday, Mar 15 – Sunday, Mar 25

Ananda Meditation Teacher Training

Meditation teachers are in demand— why not become one? Gain the skills and confidence to share your knowledge with people from all paths and backgrounds. With a highly trained and experienced teaching staff.
Nayaswami Diksha and Nayaswami Gyandev McCord

May

Kriyaban Retreat with Nayaswamis Jyotish and Devi

Thursday, May 17 – Sunday, May 20

Kriyaban Retreat with Nayaswamis Jyotish and Devi

For Kriyabans worldwide to come together to energize and inspire our practice of Yogananda's Kriya Yoga practice.
Nayaswamis Jyotish and Devi

June

Ananda Meditation Teacher Training

  ceu credits Thursday, Jun 21 – Sunday, Jul 1

Ananda Meditation Teacher Training

Meditation teachers are in demand— why not become one? Gain the skills and confidence to share your knowledge with people from all paths and backgrounds. With a highly trained and experienced teaching staff.
Nayaswami Diksha and Nayaswami Gyandev McCord

August

Preparing for a Lifetime of Kriya

Tuesday, Aug 7 – Saturday, Aug 11

Preparing for a Lifetime of Kriya

For disciples of Yogananda: a review and deepening of your practices of AUM technique, Hong-Sau in the spine, and other advanced practices to prepare you for Kriya Yoga initiation.
Sanjan Marks-Thelen

September

Ananda Meditation® Solutions

Sunday, Sep 2 – Sunday, Sep 9

Ananda Meditation® Solutions
Meditation Teacher Training Level 2

Deepen your personal spiritual life and intensify your daily meditation practices. Learn ways to help your students deal with difficult issues in their lives (health, relationships or stress).
Nayaswami Diksha and Nayaswami Gyandev McCord

Ananda Spiritual Counseling® Training

  ceu credits Tuesday, Sep 11 – Sunday, Sep 16

Ananda Spiritual Counseling® Training

Learn how to develop your own intuitive abilities so that you can listen to others in the right way. What questions can you ask to help lead them to their own solutions?
Nayaswami Diksha and Nayaswami Mangala

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