Guided Practices

You do not need to pay to begin. Here are two short practices you can follow now, and free courses for going further. Practice within your limits; if you have a health condition, speak with your doctor first.

A ten-minute sitting

• Sit on a cushion or chair with your spine upright and your hands resting on your knees.
• Close your eyes. Let the body settle for a few breaths.
• Rest your attention on the natural breath at the nostrils. Do not control it.
• When the mind wanders, notice where it went and gently return to the breath.
• After ten minutes, open your eyes slowly and sit quietly for a moment before getting up.

Breath awareness before sleep

• Lie on your back with your arms by your sides.
• Feel the abdomen rise and fall with each breath.
• Count each exhalation from ten down to one, then begin again at ten.
• If you lose count, simply start again. Let sleep come when it comes.

Free courses

• Sadhana: A Practical Guide to Meditation — from a first sitting to a steady practice.
• Niranjan Kriya — a simple meditation practice taught through recorded sessions.

Also free

• Pranayama for Beginners and a 20-minute morning routine.
• Talks and videos — Pearls of Wisdom, Karmakshetra and more.
• Articles on meditation, yoga, philosophy and visiting Rishikesh.

Practice with a teacher

Join the live Daily Practice, every morning from 6:00 to 7:00 am IST.