Beginner Level Meditations

Beginner level meditations package: Maha Rudra Kriya & Effortlessness & Deep Sleep

We recommend you start with these three meditations if you want to start with meditation techniques at home. It is recommended to listen to Maha Rudra Kriya in the morning or early evening (on an empty stomach or 4 hours after your last meal), and to listen to Effortless in the evening before going to bed. Deep Sleep & Cleansing of the Mind can be listened to on a loop at low volume while going to sleep. You can keep it playing on a loop to benefit from the positive affirmations for the subconscious mind while you are sleeping.

Maha Rudra Kriya

Maha Rudra Kriya is a combination of very strong ancient techniques of yogic tradition. It combines the techniques of Pranayama (breathing exercises), Nada Yoga (sound yoga), and breath witnessing.

Maha Rudra Kriya (the mild online version shared here) is more effective than basic Rudra Kriya because it includes a self enquiry technique which guides you to introspect within.

However, the complete version of Maha Rudra Kriya, which also includes intense Kriya Yoga techniques, is not available online. These intense techniques are only shared in the right environment where proper guidance and support can be given. The full version is shared at our Himalayan camps and longer retreats.

Instructions for practice:

It is recommended that you maintain a gap of 4 hours between food intake and practice.

Maintain a gap of 1 hour between water intake and practice.

Maintain a gap of 2 hours before practice if you take tea/coffee/juice.

Effortlessness guided meditation

As the name suggests, this guided meditation helps you understand that no effort is needed to fall into a deep relaxed state of meditativeness. Just listen to it and the voice in this guided meditation will gradually calm the restlessness of your mind.

Deep sleep & cleansing of mind

A guided meditation for resting the mind and resetting the mind for inner peace and a happy life. Even if you struggle to practice meditation on your own and your mind is not getting proper rest, this guided meditation will help your mind to relax.

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I’m feeling anxious or stressed and want to know how to calm my mind

Try our beginner meditations such as effortlessness and deep sleep meditations
I’m curious to try meditation and I want to know more about it

Try the suggested meditation programme, starting with the beginner level guided meditations. If you want to understand more of the concepts then download the How to realise my true self audio guide.
I’m ready for a deeper-reaching experience and I can travel for an in-person retreat

I’m fairly new to meditation and want to learn more and taste inner bliss I consider myself a rational thinker and am interested in enquiring into the nature of the mind and how to live a happy life I’m looking for a peaceful environment to dive into silence and let the mind grow still Try our Silent Himalayan Meditation Retreat I have experience of meditation and I’m ready to unlearn and discover the truth Try our Intense Himalayan Meditation Retreat
I want a more in-depth experience but I can’t travel for an in person retreat

Try our online workshops, which recreate the retreat programme from the comfort of your own home
How should I start meditating?

For an introduction to meditation, watch the below “What is meditation and how to make it easy?” We recommend starting with any of Maha Rudra Kriya, Effortlessness and Deep Sleep & Cleansing of Mind. These three meditations are all available for free. Check out the suggested programme of meditations for more recommendations.
I’ve been practicing the online meditations for some time and want to learn more. What can I do next?

If you have followed the full suggested programme of meditations then you can listen to the advanced audio guides, attend an in person camp or retreat, or complete any of the online workshops provided by our partner organisation Mighty Himalayas. You can also find all our latest content including teachings, answers to questions and interviews in the Videos & Articles page.
Can women practise the online meditations during menstruation?

Yes, all online meditations can be practised during menstruation.
Is there any diksha/initiation required to practise these meditations?

No special diksha or initiation is required. Instructions are already given in the audios.

Beginner Level Meditations

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