Learn Mindfulness Meditation from Udemy

Experience calmness of mind with this sitting practice of mindfulness meditation based on natural breathing. In this course you will learn how to meditate from a genuine Himalayan siddha monk, His Holiness Swami Vidyadhishananda. Overcome internal chatter and find inner peace as you sink into a calm state of mind effortlessly. We will explore the relationship between a calm breath, our lifeforce energy (prana), and our own subtle desires, to begin to understand how to still the mind through mindfulness meditation. You will be given stepwise guided meditation practices that increase in duration to allow you to develop the practice and slowly build up to longer meditation sessions.Beginner students will find the practice natural and innate, allowing them to tap into a calm state of being. Advanced practitioners will reconnect to the roots of mindfulness that are essential for advanced techniques and study. This practice is traditionally known as Aham Graha – a contemplative mindfulness practice that first focuses on overcoming subtle desires related to worldliness that seize the heart. The first part of this Aham Graha contemplation is the mindfulness meditation practice related to attaining calmness by watching the natural breath. Higher steps of Aham Graha progressively build upon the energy of mindfulness attained through the initial sitting meditation practice.This course offers learners both the guided meditation practice and its theory (philosophical basis) required to develop a daily mindfulness meditation practice. You will practice transcending the restlessness of the mind by breathing without the intentionality of control. The chapters lay the foundation for deeper practices of Aham Graha and prepare you for higher yoga of meditation.The equanimous observance by the practitioner begins by watching the natural breath fully without the sense of agency arising from controlling the breath. Releasing the intentionality behind the act of control slowly allows the practitioner to imbibe the energy of mindfulness and accept things as they are without being reactive.The separate guided meditation sessions of increasing duration progressively add elements that guide the practitioner along the path. It is advisable to start with the shorter duration and then try the longer sessions.In the module Going deeper with your meditation you will find videos that explore the conceptual framework of the initial phases in Aham Graha reflective contemplation – a meditation of being, by letting go, loosening the shackles of the subtle desires, where there is emphasis on non-duality. Aham Graha contemplation develops understanding of what burdens the heart, how to experience inner peace, and how to become free from the sensations or recollections of pleasure and pain that hold us back from launching a deep meditation.Benefits from Taking this Course

Calmness by simply watching the flow of natural breathing
Peace without occupying the mind on any particular breathing technique
Better awareness of your natural breath
A daily mindfulness meditation practice
Increasing your understanding of mindfulness
Learn how to let go through a sitting mindfulness practice
Discover why watching the breath without controlling allows for freedom from volitional impulse
Learn how the calm breathing can be used to loosen the grip of subtle desires
Understand the meaning of ancient Aham Graha self-observation process from Vedanta philosophy

Images used with permission: Himalaya photo in the course banner graphic (pink hue) is by Ashok Dilwali. Himalaya photo in the course preview video is by Harish Kapadia.

What's inside

Learning objectives

Understand how natural breathing without controlling the breath results in calmness
Find stillness without the practice of any specific breathing technique
Attain peace of mind by simply watching the normal breath
Increase your understanding of mindfulness through this daily practice
Develop awareness of mindfulness into alertness of meditation

Learn how the calm breath can be used to loosen the grip of subtle desires
Learn how to let go from this practice of mindfulness meditation
Learn how to objectively observe and accept the reality of how things are
Understand this starting step of mindfulness meditation as per the ancient aham graha practice from vedanta philosophy

Understand how natural breathing without controlling the breath results in calmness
Find stillness without the practice of any specific breathing technique
Attain peace of mind by simply watching the normal breath
Increase your understanding of mindfulness through this daily practice
Develop awareness of mindfulness into alertness of meditation
Learn how the calm breath can be used to loosen the grip of subtle desires
Learn how to let go from this practice of mindfulness meditation
Learn how to objectively observe and accept the reality of how things are
Understand this starting step of mindfulness meditation as per the ancient aham graha practice from vedanta philosophy

Syllabus

Introduction to mindfulness meditation

Some pointers before attempting the guided practice. First of all, simply watch the breath. The natural flow of the breath needs to be observed. Once you develop this practice by watching the breath without trying to control it, you become observant in a refined way. You find yourself to be less critical or judgmental about your distractions. You accept the reality of the present moment and note that the mind got occupied or wandered away, and you simply, calmly bring back the mind onto the object of contemplation.

How to align the head and torso for meditation whether sitting in a chair or cross-legged on a flat surface.

Watch this just before sitting down to meditate and learn how to establish a comfortable sitting posture with the fingers interlaced in front of the bladder.

This is a recap after practicing the guided meditation. In this recap, we learn that to anchor the mind requires holding the attention onto the object of contemplation. A bona-fide method from the time-honoured tradition needs to be learnt to allow us to still the mind. In this case, the approach is to breathe without the intentionality of controlling the breath and yet watching the full extent of the breath.

When we sit to meditate, subtle desires tend to bother us through little hankerings. Where do these subtle desires come from and how can we come to grips with them so that they do not cause distraction? This short talk explains about Vāsanā; that which propels us to recollect previous experiences of pleasure and pain, or subconscious latency. This particular method of mindfulness meditation being taught gives the benefit of Vāsanāxaya - erasing and diminishing the grip of the subtle desires.

This form of meditation will help you to understand and release your subtle desires. Ultimately, these desires are lurking in the field of memory or latent impressions. As these desires are overcome, you gain greater calmness. You may even feel a sense of illumination that is growing from within the heart or the head. All this starts by simply observing the breath and merging the breath without labouring to control the movement of the breath.

Please watch this after going through the guided practices and learn further about a highly effective method of contemplation. Aham Graha meditation is a contemplative rumination where one is absorbed as being non-different from the Supreme Being. In this way, you can imbibe an extraordinary mental prowess during the meditation process, and this is considered to be one of the highest methods of meditation in Vedanta philosophy. According to Sankhya philosophy, consciousness is considered to be discreet and innumerable. We have separate individuality, and we are separate beings. But in this meditation, one’s intention is to become emancipated or as powerful as the highest state of Being achievable. So, if you keep on spontaneously ruminating that “I am not separate. I am one with the Supreme Being,” it’s a valid meditation practice.

Deepen your understanding of the next steps that utilize breathing techniques or pranayama, and why mindfulness should precede all breathing techniques. While there is no pranayama or breathing technique involved in the mindfulness meditation taught here, higher levels of meditation may invoke such techniques. Breathing becomes pranayama or a specified breathing technique when the mind is able to watch the movement of the breath, whereby inhalation and exhalation are controlled and suspended in a regulated manner. In other words, the suspension of breath is a very important part of the breathing technique which then defines it as a prāṇāyāma. Furthermore, there should be no fluctuation in the mind during that suspension of breath. Traditional breathing techniques do not work well if the mind is restless.

A short background about the origins of the practice, which is part of an ancient approach called Vipasanam bandha: “I shall break the shackles of that which holds me back.” This is the first step and basic affirmation of the Aham Graha contemplation method.

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Offers guided meditation practices with increasing durations, allowing beginners to develop a practice and advanced practitioners to reconnect with essential mindfulness roots

Explores the relationship between calm breath, lifeforce energy (prana), and subtle desires, offering a path to still the mind through mindfulness meditation

Introduces Aham Graha, a contemplative mindfulness practice rooted in Vedanta philosophy, focusing on overcoming subtle desires and attaining calmness through breath awareness

Prepares learners for higher yoga of meditation by laying the foundation for deeper practices of Aham Graha, building upon the energy of mindfulness attained through sitting meditation

Explains about Vāsanā, which propels us to recollect previous experiences of pleasure and pain, and how this mindfulness meditation gives the benefit of Vāsanāxaya, diminishing the grip of subtle desires

Provides a short background about the origins of the practice, which is part of an ancient approach called Vipasanam bandha: “I shall break the shackles of that which holds me back”

Reviews summary

Authentic mindfulness meditation practice

According to the course material, this course offers an authentic approach to mindfulness meditation based on natural breathing, taught by a Himalayan monk. It provides stepwise guided practices of increasing duration, designed to help learners attain calmness of mind and overcome subtle desires. While focusing on the simple, natural breath, it also explores the philosophical basis (Vedanta, Aham Graha) behind the practice. The course is presented as suitable for both beginners and advanced practitioners seeking a daily meditation practice.

Covers theoretical basis (Vedanta, Aham Graha)

"The included talks on Vedanta and Aham Graha seem fascinating."

"Understanding the 'why' behind the practice adds another dimension for me."

"Some of the theoretical parts might feel a bit abstract if I'm only seeking a practical technique."

"This course appears to go beyond simple technique into deeper understanding."

Daily practice is emphasized for results

"It seems clear that seeing results from this practice requires daily dedication."

"This is presented as a path to develop, not a quick fix."

"I understand that I would need to commit to consistent sessions to benefit."

"The course material highlights the importance of establishing a daily routine."

Taught by a genuine tradition holder

"Learning from a Himalayan monk likely adds a layer of authenticity and depth to the teachings."

"The instructor's background suggests the practice is grounded in a genuine tradition."

"It feels valuable to learn this method from someone with direct lineage."

"The philosophical context provided by the instructor seems insightful."

Focus on natural breath is accessible

"The focus on simply watching the natural breath feels very innate and accessible."

"I appreciate that it doesn't involve complicated breathing techniques initially."

"Seems like a peaceful approach to stillness without trying to force anything."

"Using the natural breath as the anchor is a straightforward starting point."

Step-by-step practices help build skill

"The guided sessions of increasing duration seem very helpful for building my practice gradually."

"I imagine the structured guidance makes it easy to follow along and establish a routine."

"Appears to provide practical sessions to help me integrate the method."

"The different time options would allow me to fit meditation into my schedule."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Learn Mindfulness Meditation with these activities:

Review Vedanta Philosophy

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Strengthen your understanding of the philosophical underpinnings of Aham Graha meditation.

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Read articles on Vedanta philosophy.
Summarize the key concepts.
Relate these concepts to mindfulness.

Review 'Mindfulness for Beginners' by Jon Kabat-Zinn

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Gain a broader understanding of mindfulness principles and practices.

View Mindfulness for Beginners: Reclaiming the... on Amazon

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Read the book.
Take notes on key concepts.
Practice the exercises described in the book.

Practice Guided Meditations

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Reinforce your understanding of the guided meditation techniques taught in the course.

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Select a guided meditation from the course.
Practice the meditation daily.
Record your experiences in a journal.

Four other activities

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Create a Meditation Journal

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Reflect on your meditation experiences and track your progress.

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Set up a physical or digital journal.
Record your daily meditation sessions.
Note any insights or challenges.

Review 'Wherever You Go, There You Are' by Jon Kabat-Zinn

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Deepen your understanding of mindfulness and its application to daily life.

View Wherever You Go, There You Are: Mindfulness... on Amazon

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Read the book.
Reflect on the concepts presented.
Apply the principles to your daily activities.

Guide a Friend in Meditation

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Solidify your understanding by teaching the concepts to someone else.

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Find a friend interested in meditation.
Explain the basic principles of mindfulness.
Guide them through a short meditation session.
Answer their questions and provide support.

Write a Reflection Essay

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Synthesize your learning and articulate your personal insights from the course.

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Reflect on your experiences during the course.
Identify key concepts that resonated with you.
Write an essay summarizing your insights and reflections.

Career center

Learners who complete Learn Mindfulness Meditation will develop knowledge and skills that may be useful to these careers:

Meditation Instructor

A meditation instructor guides individuals and groups in various meditation techniques to promote relaxation, focus, and inner peace. This course introduces you to mindfulness meditation based on natural breathing, which can be a core practice that you can teach to others. Learning how to meditate from a genuine Himalayan siddha monk provides valuable insights and credibility as a meditation instructor. The course's stepwise guided meditation practices, increasing in duration, will help you develop your own practice and effectively guide others. Understanding the philosophical basis of Aham Graha will enrich your teaching and offer depth to your instruction.

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Stress Management Consultant

A stress management consultant helps individuals and organizations develop strategies to cope with stress and improve overall well-being. This course helps you understand and teach mindfulness meditation as a powerful tool for stress reduction. The techniques taught in this course can be used to help people overcome internal chatter and find inner peace, key components of stress management. Understanding how to still the mind through breath awareness provides practical tools for helping clients manage stress effectively. The benefit of releasing subtle desires helps clients focus on the present moment.

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Spiritual Director

A spiritual director guides individuals on their spiritual journeys, helping them explore their beliefs and values. This course delves into the philosophical basis of mindfulness meditation, providing a spiritual framework for your work. Furthermore, the course's exploration of Aham Graha contemplation and its connection to Vedanta philosophy enriches your understanding of spiritual practices. This meditative practice will likely resonate with people who seek spiritual enlightenment and peace. By learning about overcoming subtle desires and finding inner peace, you will be able to guide others on a meaningful path.

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Yoga Teacher

A yoga teacher guides students through physical postures, breathing techniques, and meditation to promote physical and mental well-being. This course helps you incorporate mindfulness and meditation into your yoga classes, enhancing the mind-body connection for your students. Learning to observe the natural breath without control, as taught in this course, can be seamlessly integrated into pranayama practices. The course's exploration of Aham Graha contemplation can add a spiritual dimension to your teaching, helping students explore their inner selves. As a yoga teacher, you can guide them into relaxation afterwards with a guided meditation.

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Wellness Coach

A wellness coach guides clients in adopting healthy habits and achieving overall well-being. This course helps build a foundation in mindfulness, teaching you how to cultivate inner peace and manage stress through breath awareness meditation. Learning to still the mind and release subtle desires, as taught in this course, supports your ability to guide and inspire clients on their own journeys towards greater wellness. The course's exploration of Aham Graha contemplation may deepen your understanding of inner peace and self-acceptance, qualities that are valuable in a wellness coach. The benefit of calming the mind helps you to work with clients from a centered grounded place.

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Hospice Counselor

A hospice counselor provides emotional and spiritual support to patients and families facing end-of-life issues. This course introduces you to mindfulness meditation, a valuable tool for helping patients find peace and acceptance during a difficult time. This course may assist you to explore the philosophical basis of mindfulness and its connection to ancient traditions, enriching your ability to provide comfort and guidance. Learning to let go of subtle desires and accept the present moment, as taught in this course, empowers you to help patients and families navigate grief and loss with greater resilience. Understanding Aham Graha helps them accept their situation and feel more at peace.

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Life Coach

A life coach helps clients identify goals, overcome obstacles, and create fulfilling lives. This course supports your ability to guide and empower clients by providing a foundation in mindfulness and self-awareness. Learning to let go of subtle desires and accept the present moment, as taught in this course, helps clients overcome limiting beliefs and move towards their goals. The course's exploration of Aham Graha contemplation can deepen your understanding of human potential and help clients unlock their inner resources. As a life coach, you can help them to center themselves by suggesting the practice of meditation.

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Guidance Counselor

A guidance counselor assists students with academic, personal, and social development. This course helps you incorporate mindfulness techniques into your counseling sessions to support students' emotional well-being. Learning to still the mind and release subtle desires, as taught in this course, may enable you to help students manage stress, focus on their goals, and build resilience. The course's exploration of breath awareness meditation provides practical tools for helping students develop self-awareness and emotional regulation. The benefit of non-reactivity when watching the breath helps you to work with students from a centered grounded place.

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Addiction Counselor

An addiction counselor provides support and guidance to individuals struggling with substance abuse or other addictions. This course may equip you with mindfulness techniques to help clients develop self-awareness and manage cravings. Learning to observe the breath without control, as taught in this course, helps clients cultivate a sense of presence and non-judgmental awareness. The course's exploration of letting go of subtle desires can support the recovery process by helping clients identify and address underlying cravings and triggers. By watching the breath, they can take a step back from the situation and process it without being reactive.

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Reiki Practitioner

A reiki practitioner uses energy healing techniques to promote relaxation and well-being. This course aids in developing a deeper understanding of mindfulness and inner peace, which complements reiki practice. The course's emphasis on breath awareness and releasing subtle desires enhances your ability to channel energy and facilitate healing. Learning to still the mind, as taught in this course, strengthens your connection to the universal energy and improves the effectiveness of your reiki treatments. As a reiki practitioner, you can recommend meditation to your clients.

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Corporate Trainer

A corporate trainer designs and delivers training programs to enhance employee skills and performance. This course presents mindfulness techniques that can be integrated into training programs to improve focus, reduce stress, and enhance creativity. Learning to still the mind and release subtle desires, as taught in this course, may allow you to help employees develop greater self-awareness and emotional intelligence. The course's teachings on breath awareness meditation provides strategies for promoting a calmer and more productive work environment. The practice of meditation can improve focus among employees.

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Conflict Resolution Specialist

A conflict resolution specialist mediates disputes and helps parties find mutually agreeable solutions. This course cultivates mindfulness and non-reactivity, which are crucial skills for navigating conflict effectively. Learning to observe the breath without control, as taught in this course, facilitates remaining calm and centered in high-pressure situations. The course's exploration of letting go of subtle desires enables you to understand and address the underlying needs and motivations of conflicting parties. The practice of keeping the mind calm will assist you in helping others.

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Human Resources Manager

A human resources manager oversees employee relations, recruitment, and training within an organization. This course may be useful for promoting employee well-being and reducing stress in the workplace. Learning to still the mind and release subtle desires, as taught in this course, helps you create a more supportive and compassionate work environment. The course's guided meditation practices can be offered as resources to employees to improve focus, reduce anxiety, and enhance overall job satisfaction. The practice of meditation can reduce stress among employees.

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Writer

A writer creates written content for various media, including books, articles, and websites. This course may help improve focus, clarity, and creativity, essential qualities for effective writing. The course may help you explore the philosophical basis of mindfulness and its connection to ancient traditions. The techniques taught in this course can be used to overcome writer's block and tap into your inner creativity. The teachings of this course will come in handy when you are experiencing mental block.

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Musician

A musician performs, composes, or teaches music. This course may help cultivate a deeper connection to your creativity and enhance your performance skills. The course's teachings may assist you to still the mind and release subtle desires, enabling you to tap into your inner inspiration and express yourself more authentically through your music. The exploration of breath awareness meditation calms the mind so that it can be open to receiving new and creative ideas. The importance of quieting the mind can help with artistic expression.

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Learn Mindfulness Meditation

What's inside

Learning objectives

Syllabus

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Reviews summary

Authentic mindfulness meditation practice

Activities

Career center

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