Silence to Stillness Meditation
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Silence to Stillness Meditation

7 steps to enhancing and deepening your meditation
5.0 (1 rating)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
4 students enrolled
Created by Vishnu Prasad
Last updated 4/2017
Current price: $10 Original price: $30 Discount: 67% off
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  • 1.5 hours on-demand video
  • 1 Article
  • 5 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Rejuvenate and restore energy which brings back natural state of your body and mind
  • Access to various tools to deal the thoughts as you meditate
  • Knowledge and understanding to various tools to deal the thoughts as you meditate
  • Ease your nervousness and anxiety
  • To get rid the confusion over meditation
  • Help you identify your thoughts and emotions
  • Become more aware of your mind and body and thoughts
  • Experience a deep state of silence and bliss.
  • Real understanding and clarity over the mechanism of meditation
  • Will sharpen your senses, enable you to see things in a more clear manner
  • Will calm your nerves for a better and deeper rest
  • • Lower blood pressure • Better blood circulation • Normalized heart rate • Lesser perspiration • Slower respiratory rate • Lesser anxiety • Lower blood cortisol levels • Increased feeling of well-being • Lesser stress levels • Deeper relaxation
  • Will improve your clarity and focus
  • Will help in reducing the distractions and unnecessary thoughts and emotions • Will empower your soul and awaken you to a higher level of consciousness
  • Improve your quality of sleep
  • Improve your relationship with your own self as well towards others
  • How to use meditation as a tool to silence the mind and to deal with emotions
  • To get rid the confusion over meditation
View Curriculum
  • It don't require anything else except you with comfortable place

How would YOUR LIFE look like if you have master meditation which gives sustained level of peace higher concentration in your daily to day life and able to give undivided attention to  that moment,

I strongly believe this course can give the answer’s to many of your questions and give you clarity that will help you enter a deeper state in meditation and enhance your meditation journey.

  • Do you want to meditate, but don’t quite know how?
  • Are you confused about different types of meditation?
  • Do you struggle to start meditate because of nonstop chitchat of the mind? 
  • Do you know how to prepare for meditation? Do you want systematic techniques to enhance and deepen your meditation?
  • How much you can get done? and super focus 
  • What would it look like if you have more inner joy, how it’s gone enhance your relationship people around you office and relationships with your children
  • What if you have higher awareness to see things in different prospective to handle things smoothly without getting stressed out.
  • What would it look like if you have that mental energy to change the habits you want to remove and to replace with good ones. What would be looks like if you’re more creative with you do

you want peace of mind and active body, We want clarity and focus, we want enthusiasm all want whole new level of courage in our life, we want to feel vibrant, powerful and happy, We know meditation is one of the best tool which can help that and I am sure your on journey to figure out how to reach the deeper level of the mind through meditation by using the right techniques and tool to quite the chitchatting monkey mind in order to improve the quality of meditation so it can have awesome impact on all areas in our life .

The challenge is most people either don’t know how to handle the mental chitchatting during meditation or they never really know how to meditate properly with right understanding and techniques the way the monks and yogis do, they never learned how to become efficient in their practice because most of them are confuse and switching to one or the other meditation, doesn’t know which is good for them. So we try few times and we stop. I know you are in a struggle to figure out otherwise you never have been checking this course.

Some are looking  kind of a magic pile to have say can feel better every single day, Everyone says they want to experience deeper level meditation experience but they don’t do any perpetration to reduce and gradually stopping the noise inside the work, every one says they want simple system which they can use in there day to day ,But everyone knows those thing don’t excises and I knew it too.

so I want to have something different

I don’t want a pile, I want a system I want a structure which I can declare the mind and pre prepare the mind and to practice meditation with right techniques and tools which works for common people like me not only for monks and spiritual gurus, I want something that I can follow and implement and it works and proven to work, I want some to show me the correct road map, I want to know how the mind body and breath connection , I want to know how to deal with my minds nonstop chit chatting ,I want to know the clear picture and clarity on the topic of meditation instead of confusion between different type of meditation do I do this, how do I get consistency to  do that etc.….I want to learn all of that in one thing. I know it doesn’t excessive.

so I have to travel and study all this from various great yogis and spiritual masters and distilled the knowledge and practice. I personally earned lots of personal gained in life on my carrier, family life, social life more than that I got control over my inner world by expanding my awareness through using meditation to touch my deeper levels this by learning the each of those area, before I out to gather and offer to the people. I want something no one created before, I want to something which work for me and people who face same challenges and struggles in meditation, to help them and simplify the process.So simplified whatever I gathered and experienced past a decade I got finally created created this course.Finally shows you the tools and techniques and how to access deeper level of meditation, So that you can create and impact accomplish thing in all areas in your life and you feel deep sense of peace and satisfaction on your daily practice way and you will experience the control over your own emotions and thoughts and reactions to create a life the way you want it

Who is the target audience?
  • If you looking to reduce the distractions and unnecessary thoughts during meditation
  • If you want to use meditation as a tool to silence the mind
  • If your looking for Real understanding and clarity over the mechanism of meditation
  • If you want to improve your clarity ,focus and sharpening the senses
  • If you like to get control over emotions to improve your productivity and sense of presents though meditation
  • If your beginner who looking towards learaning meditation
  • If your confuse with different types of meditation and you would like to enhance the your favorite style of meditation
Compare to Other Meditation Courses
Curriculum For This Course
14 Lectures
Why you can't meditate ?
1 Lecture 06:53

The Never-ending Maze of Misconceptions

There exists, in this Universe, an infinite maze of misconceptions about meditation. There is no clarity and understanding about the concept. While correcting them is a mountainous task, it is also a necessary process. Few people actually understand the facts about meditation and various misconceptions and false assumptions prevent the average person from accessing them. Only when the truth is revealed, will people be able to appreciate the power of true meditation.

Most people feel that they are not meditating because they are trapped in the multifarious games played by the mind which prevents them from concentrating. Concentration does not lead to meditation, but in fact, meditation yields concentration. It has to happen naturally. You cannot just force yourself to meditate. It is just like your sleep that visits you effortlessly. You will be able to meditate only when you have a proper understanding of the concepts of meditation and practice it consistently. When we close our senses systematically for meditation, we will automatically enter into a deep level of consciousness.

Meditation is all about self, not stress!

There is a widespread belief that meditation is the ultimate tool for stress management. I, too, had been under the similar impression. In this world of quick fixes, I considered meditation as an instant fix for calming my constantly nagging mind. It was a kind of escape I used to run away from the thoughts, but of course, without any use.

Meditation is a beautiful art that teaches us to manage our inner selves. Once we know our inner self and how to manage it, the results reflect externally as well. It gives us a chance to rejuvenate, restore, and revitalize our inner strength so that we can combat our problems in a better way and eventually the stress levels start declining…

One does not have to lead an isolated life, depriving yourself of all those you love, to enjoy a calmer and more peaceful you. One does not have to become an ascetic or a monk who lives in the deep realms of mountains to attain a peaceful state of mind. Meditation has nothing to do with your physical state it, works on your emotional and spiritual states of being. All you need is a good preparation along with a thorough knowledge and awareness of the concepts.

There are numerous styles of meditation, each one designed for a specific purpose. You can use this book as your guide on the various tools and master them to become acquainted with and gain mastery over meditation.

There are four building blocks to this process:

·       Knowledge

·       System

·       Practice

·       Consistency

Each one of the building blocks is small, yet big enough to help you learn and understand the various concepts of meditation. Every lesson you learn will help in eliminating the false beliefs you have about this art, strengthening you for the next level. Remember, the stronger the foundation, the healthier the building.

Preview 06:53

Do you understand the philosophy and confusion between different type of meditation?

Did you understand the difference between concentration and meditation?

What is the biggest challenges you faced during meditation?

What are the misconception's you had it about meditation? What are the challenges are you faced during meditation or while thinking to do meditation?

1 question
How to tackle mind to co-operate the meditation ?
3 Lectures 18:41

We often get advice by other,you must concentrate in your studies, you have to concentrate in your work. But no one showed us how to concentrate. In my early days i couldn’t meditate. Until I know how to clear up the mind before going to meditate. I was jumping strait it meditation without any pre preparation. Its moved the quality of the meditation sessions much much higher. We clean our body and home and office, but how often we try to clear the clutter our own mind, which we use 24/7. It’s same as a computer if things are over loaded. It’s performance goes down, we need to create a space in order to function at its best.We try to meditate without any kind of pre preparation that is also a reason why meditation seems to be very challenging for people specially when their trying makes them calmer through meditation or approaching meditation as a solution to their issue.

Preparing Meditation with Intention- Alertness –Acceptance

Instead of telling you a complicate philosophy, I would like to simplify this it two base pillars for preparation for mediation’s very effective and essential for people who starting or confused were to start

·       Intention – Granting permeation and Sitting without any expectation

·       Alert - Being alert of the now

·       Acceptance –Non restive state

In the previous chapter, we went through, in detail, about the various building blocks of yoga. This chapter focuses on the most vital concept of meditation which is concentration. Concentration, according to me, is a beautiful blend of Dharana [understanding yourself thoroughly] and Dhyana [the next version of Dharana] that ultimately leads you to the ultimate level of transcendence or Samadhi.

“Success in any endeavor requires single-minded attention to detail and total concentration, ”in the words of Willie Sutton. This is especially true for meditation. You will not be able to watch and observe your thoughts and emotions, forget about mastering them, without a deep level of concentration and focus. One can equate it to a microscopic examination of a blood sample.

Only when you are able to get the focus correct, you will be able to identify the root causes of your worries, conflicts, and distractions. Once you get to know the actual cause, you will find yourself coming face to face with the solution.

Like anything else focus needs to be developed gradually over a period of time. You need to ground and center yourself and then move on to expand your consciousness slowly so that getting into meditation will not become a tedious process. It will be more of a blissful, diving experience that will lure you into itself more and more…

One key is to refrain from trying to meditate as soon as you complete a task. Your mind will still linger over your previous activity and you will soon find yourself amidst an ocean of thoughts related to your earlier task(s). Spend some time, say a couple of minutes, to allow your mind to end that task. Give it sufficient time to disconnect itself from the previous bustles and ground itself completely. Give it the permission to disengage, detach, and cut off the cords and center itself. When your mind gets time to clear of all those strings it had been sharing and ground itself in the present moment, it will not engage in its monkey nature.

It is just like the way you kick off your day. You just don’t eat your breakfast as soon as you wake up. You brush your teeth, take a shower, and then eat breakfast. In a similar fashion, you have to ensure that you are giving your mind time to prepare itself completely and comprehensively before it starts meditating.

You can practice the following steps to prepare your mind and body before your embark on the journey of detachment and meditation without any struggle or procrastination.

Grant your mind the permission to meditate

Let your mind know that you want to meditate. Grant it the permission to engage in a 15-minute long meditation, consciously allowing it to indulge in necessary preparations. Inform your mind that you can do whatever activities you have in your to-do list later.

It is a conscious effort to bring the ever-swarming hive of thoughts under control and start preparing for meditation. Our days are spent solving and try to find solutions for an infinite number of issues and challenges that our mind is always wrapped up in the physical world and it is never-ending saga of troubles and worries. The moment we close our eyes to meditate, we will be flooded with all those thoughts, seeking our attention and pulling us from all the directions.  We will find ourselves unable to do anything, but just allow us to be bound by their irritating nature.

One of the most effective ways to prepare ourselves for meditation is to practice Yama and Niyama. Yogis strictly observe the first two principles of Ashtanga and hence, detachment for them is a pretty simple task. When you also start practicing these, you will find that preparing for meditation and indulging in meditation is, indeed, very simple. And, it is just a matter of time…

Initially, you might find it difficult to align your mind but as you begin to flow with it, modifying yourself to align with the course of the flow, you will find it easier to detach and center. Be a little patient with yourself… Remember that it takes time and patience to alter and rewrite the wordings imprinted on your consciousness.

A crucial step is learning to become a witness to the thoughts that pass through your mind without judgement or criticism. Observing and clearing the inner clutter with awareness

 Alert– Will help you for identification

The moment we give our Attention to the now. You must be alert about the mind and body and you will be aware of what your mind is thinking attention help you to expand the awareness level. Secondly, you are able to notice and be like observer acknowledge whatever thoughts come into your mind. You know the moment we labeled the thought as suffering the suffering happen, the moment we label it as good moment we feel pleasure. And be aware that this thought and story I created in mind and I label it and I am stress you can see that every thought comes your reacting to it as good or bad constantly.

Just close your mind and observe the thoughts that keep flowing into your mind. Just be aware of those thoughts and their qualities. Give yourself a couple of minutes to identify them and reflect on them. One of the best ways to do this is to journal them. Keep a book and pen handy for journaling. Note down each and every thought as, when, and how it comes, in its original form to create space in your mind. This will help you to identify your thoughts. You can always keep the journal handy so that you can refer to it later and find solutions for the thought if it is required.

Acceptance –Don’t try to push thoughts and emotions away

Once you have identified your thoughts, start acknowledging them. Accept your thoughts as they are without even the tiniest element of judgment. Take responsibility for all the thoughts and emotions you are experiencing at the moment.

If you are overwhelmed by powerful negative emotions like anger or pain which arose due to a certain word or activity of another person or a particular situation, try to forgive the person or situation. Forgiveness is the key to healing yourself. It is true that many of us are hesitant to forgive others and we keep procrastinating with justifications like “I am not ready for it” or “He/she does not deserve forgiveness.”

However let me tell you a simple, plain fact here. If you want to eliminate all those painful and undesirable thoughts and emotions from your life, you have to forgive the concerned person and/or situation as well as yourself for the lack of forgivingness you had been cherishing all these days, months, and years. You have to understand that whatever you are doing is to heal yourself emotionally. It is to help yourself, and not the other person, irrespective of the whether the person or situation deserves forgiveness or not.

Use it, letting go and forgiveness in your favor    

Forgiving and letting it go by cutting away the strings attached to the particular emotion liberates one from the burden of the cumbersome thoughts, allowing you to set the stage for meditation.

Now, your mind will know what it has to do. It has now started its earnest efforts to meditate by setting itself free. When you really achieve this level, you will find that minimizing the distractions you face while meditating is no longer a challenging and demanding process. You will stop resisting the emotions and thoughts as they come; instead, you will just allow them to flow through without affecting you!

It is a simple exercise, but pretty effective and efficient in helping you clear the unwanted inner clutter. It is just like eliminating the unwanted stuff from your home so that it looks clean and neat and of course, always prepared to receive anyone and everyone.

Here is what you need to do. Take a journal and pen and sit down somewhere comfortable and you can now start with the process.

ü  Write down every other thought and emotion that comes into your mind

ü  Write down all those things of worries

ü  Write down a list of things that you have to complete, but have been putting off till later

Once you write down the list of things that are under your control line, you can now move on to those things over which you do not have any  control. Write them down, one at a time, and consciously let them go without even reflecting on them. This will slowly clear away the litter from your mind, creating space in your mind.

Conscious and intentional clearing of the mind is essential to ensure that those thoughts do not pop up as you sit in meditation. Forgive, cut off, and clear yourself to prepare your mind for a fabulous meditation experience.  

Eliminating Inner Friction And Conflicts From Your Mind

We all have within us a set of so-called inner demons that try to distract us by creating unwanted frictions and conflicts and prevent us from meditating and attaining that blissful state. This is precisely what we will be exploring in this section.

You all have heard about friction. If I am to define the word friction, it can be considered “resistance to motion of one object moving relative to another.” Simply put it is the inefficiency to move smoothly. There will be obstacles or hurdles that create a block, leading to an uneven movement.

  Friction is the result when your physical, mental, logical, and emotional parts want to execute the same task in different ways. There are zero levels of harmony and synchronization, which eventually leads to unwanted friction which is pretty uncomfortable.

It is not just an uncomfortable state, but it starts using up all your energy levels and attacks your willpower also. It just burns away all the inner strength and your prana, preventing you from meditating. Your stress levels start creeping up, and you may find yourself coming under the dreadful claws of depression and frustration. You may find that you are not able to combat depression and frustration as your willpower has already eroded away. You are incapable of focusing and concentrating due to the wearing out of willpower.

Let me give an example here… Have you ever noticed the way your mind reacts when you want to try something healthy? While your logical mind will say that it is not tasty, your ‘true self’ will vouch for its health benefits… The result – you would find yourself a hapless victim of this irksome tug of war that is going on within you!

Try this exercise to see how various aspects of your mind react in a particular situation. Keep a paper and pen handy for this exercise.

The object of exercise: Chocolate/any other food of your choice that is tasty but with a lesser health quotient.

Try to imagine the object as clearly as you can for the exercise to fetch more benefits.

On a scale of 1 to 10, rate the chocolate from the following angles – physical, mental, logical, and emotional minds. While your physical mind might give chocolate a 10/10, your logical mind would probably give it a 1, the scores of other two aspects will lie somewhere between, depending on your present state of mind. If you really stressed and confused, then there are chances that your emotional and mental minds will rate it higher as they perceive chocolate as a solution to its current state. On the other hand, a calm and composed mind is bound to give lower grades.

Never the less, note down the score.The scores are, in fact, visible representations of how the various aspects of your mind react.The larger the differences among the scores, the bigger your inner friction and conflicts are.

You are a Being that has multiple personalities within you!

Now, I am not talking multiple personality disorders! I am referring to different parts of you have that have different timings. This is why it is important to introduce each part of you into the act of meditation slowly and gradually. Failing to do so might lead to undesirable paybacks, at times.

Let us take an example of how your various personalities react to a particular situation. There is a personality in you that wants you to enjoy the pleasures of the physical world while there is another personality that makes you feel guilty about indulging in the physical pleasures. Try doing the following exercise to make yourself aware of your different personalities.  

Preview 06:00

Are you fighting with the thought’s?

Do you understand meditation is not for stress management it’s for the self-management  ?

Do you understand how our mind behave?

1 question

How to deal with thought's during meditation

Are you aware about the constant thought’s, which comes non stop?

Are you constantly reacting and having conversation with the mind?

Identifies what is the dominating thought comes during meditation?

Why it's important to accept the thought’s?

1 question

Associative thinking and create space

Associative thinking is the mental process or the capacity to draw associations and patterns across elements. Associative thinking happens based on a wide array of factors – it could be a memory, color, ideas, or patterns.

For example, assume that you see a deer and it reminds you of an episode on the Animal Planet where a deer was attacked by an aggressive tiger. Your mind now develops a tendency to put the deer and tiger together. The end picture – you find yourself imagining the deer as a prey while the tiger is designated the role of a predator.

Now further assume that you are writing a script for a stage play. Unconsciously this prey and predator scenario will automatically become a part of your script, with the heroine being assigned the role of a prey and the Villain becoming a predator.

It is as simple as that. While associative thinking has its own benefits, there are times it takes a gray shade, especially when you are trying to meditate. You mind gets caught up with things that had been registered in your memory earlier and they just appear in front of you, one after the other, like a mental film.

How to create space between mind and your true self

Are you letting go the thought instead of reacting to it?

Are you pausing the reaction?

Are you recreating the same thought and emotion over and over by doing same reaction to thought’s?

Are you observing my own thought's and reacting to it nonstop?

Are you disturbed by external noise?

1 question
How to Deepening inner awareness
2 Lectures 11:45

Your mind is the abode of all your thoughts, emotions, memories, and perceptions. The mind churns the emotions, which in turn spread through the entire body, producing different sensations depending on the thought and emotion. Every thought, perception, and emotion is recorded in the mind, older ones pushed down as new thoughts are added. In order to understand the functioning of the mind, a conscious space needs to be created between the physical self and inner self.

In order to observe the mind, it is important to become a Witness to it, which means observing it without judgement or criticism. One can relate this to a designer observing the room with all its dimensions and present condition before re-doing it.

The only difference being that observing a room is a pretty simple task when compared to observing your mind. The mind is of course more complex, with more issues, in addition to the constant oscillation between the past, present and future! It is always churning ideas, opinions, or plans or engaged in some activity or problem-solving. It never takes a break and keeps moving constantly from one thought to another, and that too at a super high speed.

Close observation of the mind will reveal that there is no logical connection between one thought and another a child hood reflection can switch to a daydream about the future at lightning speed.

Here it is also worth pointing out that although the thoughts change at a rapid pace, emotions tend to linger a little longer and unfortunately the more negative the emotion, (anger, resentment, hatred), the longer it’s duration.

A normal person who does not have the awareness to observe the workings of the mind will tend to hold onto the negative emotions longer and even dismiss them as mood swings.

Reconnecting with our true self-Part #1

The Conscious Mind Versus the Unconscious Mind

There are two different levels of your mind – the conscious and the unconscious. To put it in the words of Sigmund Freud, “the conscious mind may be compared to a fountain playing in the sun and falling back into the great subterranean pool of subconscious from which it rises.” It is always chock-a-block with emotions, thoughts, and perceptions.

On the other hand, the unconscious or subconscious mind is a huge repository that stores all emotions like love, fear, desires, wrath and anger and blue prints from previous lifetimes. Hidden impulses that come from mental conditioning and deep-rooted desires are also stored here.

 The conscious mind and the subconscious mind have an entirely different makeup and that is what paves the way for inner conflicts. While your conscious mind determines the actions, the unconscious mind determines the reactions. And, of course, the reactions are just as important as the actions.

The unconscious mind takes charge and becomes active when your conscious mind calms down and comes to a standstill while meditating. This is most often the point when negative emotions and feelings then start overflowing from the unconscious to the conscious mind. There are times when you will be so overwhelmed by the emotions that your unconscious mind injects into your conscious mind, that it upsets your meditation.

All the negative emotions that have accumulated in your sub conscious mind over a long period of time, if not addressed, build a pressure which increases over time to a point where it no longer can be controlled resulting in an explosion or un expected behavioral reaction. However there is definitely a way to handle this.

The best way to handle this is, to divert the focus of your conscious mind on those things that you want, and not on things you don’t want.

Thoughts - Emotions - Moods – Perceptions - Memories

Understanding thoughts, emotions, moods, perceptions, and memories requires a crucial change in the way you look at them. You need to be a detached observer. Again, the word detachment is often misinterpreted. It does not imply that you have to forgo the bond that you share with your family and quit your material desires. It also does not imply that you need to go to the frozen mountains or a lethal jungle and lead the life of an ascetic.

Detachment, here, refers to the way you look at your inner self without any judgment or criticism attached to it. You will be a silent observer, a witness who has nothing to do with whatever is going on. Just like watching a movie. The scenes will keep moving, but they will not have any impact on your unconscious self.  Before learning how to be a silent observer the origin of thoughts, emotions, moods, perceptions, and memories need to be addressed

We have already discussed the disruptive nature of your mind when you sit for meditation. The abrupt manner in which thoughts pop up during meditation and re surfacing of long forgotten painful memories can be pretty over whelming to a novice.

So, why does this happen? The answer is simple. These incidents or moments have penetrated deep into the sub conscious mind and have remained there. One may have dealt with these issues or memories on a conscious or physical level but not on the sub conscious level, hence the resurfacing of the same thoughts during meditation.

This happens because wound remains raw and unhealed. The issues have not been properly dealt with and addressed and a healing process has not been initiated.

Various techniques explained in the previous chapters, can assist one in becoming a silent observer of your body and breath. Now, it is time, you start observing your mind and its activities as an onlooker who is not bound to any of these memories or incidents with chains.

Most of the time, your mind is  preoccupied with a whole array of thoughts, but every now and then the focus falters as the attention gets diverted. This simple exercise will help you reconnect with your mind.

Take a moment here, right now. Close your eyes and take a couple of deep breaths and try to tune your attention toward your body and breath. This is just a preparation for you to start observing your mind. Slowly start observing your body and breath, as each breath flows in and out through your nostrils, deeply and softly. Throughout this practice, you will have numerous thoughts and emotions, but your aim is to consciously detach yourself from the melodrama of all these factors.

Being a silent witness

You will be a silent witness of all your thoughts, emotions, perceptions, moods, and memories. You will be aware of them, but you will neither react nor respond to any. You will remain unaffected by all of them, allowing them to just come and go. Do not try to block or restrict your thoughts, emotions, perceptions, moods, and memories. Let them come as they are. Do not analyze, judge, criticize, or differentiate whatever you are experiencing. Just spend some time observing each of those, and let them go.

It is now that you will realize how busy you have been all these days, months, and years. The realization that you had never tried to watch your mind is quite overwhelming. After years of admonishments, judgements and criticisms you are now giving yourself an opportunity to watch your mind. You are not a body. You are not a mind. You are soul, a pure, loving soul that is utilizing the body and mind to experience the current time, space, and realm.

Being a detached observer of your thoughts, emotions, moods, perceptions, and memories will help you realize this fact, that you are one with the Universal Self or the Divine Self. However, mastering this art does take time and patience. And, when you master it, the results are marvelous…

Witnessing and detaching is a three step process:         

·       Observe the body or witness the body and its sensations

·       Observe or witness your breath

·       Observe or witness your mind

Let us now take a deeper look at each of these steps so that you will be able to understand witnessing comprehensively. 

Reconnecting with our true self -Part #2
How to use Breath to tune the mind and body
2 Lectures 11:14

Control the Breath

A person who is able to control his breath by drawing his attention and awareness to the flow of air into and out of his body is one who can control his mind. A conscious focused observation of breathing lays the foundation for bringing in awareness.

During the initial stages, you may need to practice various conscious breathing techniques to help you improve your awareness levels. As you practice various breathing techniques, you will be able to boost the levels of your conscious awareness.

As I mentioned before, breathing, in fact, is a bridge that connects your mind and body. You should be focused on keeping the duration of your inhalations and exhalations the same as this is what is will help you observe your breath in a comprehensive manner. That is why the conscious breathing exercises are known to help in calming down your parasympathetic system, relaxing your mind, lower the pace of your thoughts, and wind down stress levels.

You have to deliberately and intentionally slow down and deepen each of your breaths so that you will be able to bring your attention to the breaths and tune into the flow of the breath. Allowing the breath to fall into its natural rhythm is essential to ensure that your mind reaches the ideal state for meditation. You have to learn to use your breath to calm your mind, change your emotional state, lower the pace of your thoughts, and settle down. Observing your breath will help you stay in a meditative state without being disrupted by unwanted thoughts.

This is what Pranayama is all about. It is a yogic breathing practice that offers you an opportunity to control your breath. It refers to the processes of inhalation, retention, and exhalation, the rate of which could be determined according to the requirement  study, Pranayama is “an intermediary between the mind and body.

Breath training is not aimed at overriding the autonomic systems of the human body. Even though studies have proved that various Pranayama techniques can impact the consumption of oxygen and alter the metabolic rates of your body. In fact, studies suggest that these breathing patterns have been formulated to distract your autonomic nervous system from its sympathetic action, thereby diminishing the negative effects of unwanted thoughts and stress.

Breath control has been designed to increase your awareness and understanding of the relationship that exists between the breathing styles, cognitive states, and physical functioning. It also helps to sustain relaxed attention as well as refine and control the flow of air, thereby increasing awareness. This, eventually, reduces stress and enhances psychological and physiological functions.

It is very interesting to know that there are numerous types of breathing patterns, including the three-part or complete yogic breathing, interval breathing, belly breathing, and alternate nostril breathing. And all these breathing patterns have a common goal – align your mind, body, and spirit so that you will be able to create a comprehensive level of awareness about yourself, thus improving your physical and mental health.

Slow pranayama breathing techniques are the best and the most practical ones that yield fabulous results. Conscious, voluntary, and deep breathing helps to functionally reset your autonomic nervous system via the stretch-induced inhibitory signals that in turn synchronize the neural elements in the heart, lungs, limbic system, and cortex. When this happens, you will be able to slow down your thoughts, relax, and slip easily into meditation.

Breath, Awareness and Meditation: Making the Connection

In order to focus on your breath, become aware of it, and minimize the distractions, you ought to choose postures that are completely comfortable for you. Keep your eyes closed to help in diminishing the influences of the external factors. The end result of mastering your breath is that you can voluntarily and easily use these practices to thwart discomforting and stressful situations through physiological responses.

The first step towards is, as I mentioned in the previous chapter, the ability to accept and acknowledge each and every distraction you come across. Then, you bring back your focus of attention to your breathing. There are different types, as I mentioned previously, and you need to practice each of the techniques I mention below and master them so that you can use them according to varying situations.


Remember that the aim of any Pranayama technique is to allow your breath to fall into its natural rhythm so that your mind can gain composure and peace, allowing you to relax.

This style of Pranayama is pretty simple and is the best place to begin your breath control practice.

·       Deep Abdominal Breathing

·       Alternate Nostril Breathing Technique

  • Bee breath’. Bhraamri    (Bee Breath)
  • Gentle rhythmic Breathing

Tuning the breathing to deepen the meditation -Part #1

Are you worry about fall in sleep during meditation?

1 question

Breath, Awareness and Meditation: Making the Connection

In order to focus on your breath, become aware of it, and minimize the distractions, you ought to choose postures that are completely comfortable for you. Keep your eyes closed to help in diminishing the influences of the external factors. The end result of mastering your breath is that you can voluntarily and easily use these practices to thwart discomforting and stressful situations through physiological responses.

The first step towards is, as I mentioned in the previous chapter, the ability to accept and acknowledge each and every distraction you come across. Then, you bring back your focus of attention to your breathing. There are different types, as I mentioned previously, and you need to practice each of the techniques I mention below and master them so that you can use them according to varying situations. 

Tuning the breathing to deepen the meditation -Part #2

Are you aware about the breath?

Do you understand the link between the breath and mind?

What are the activities you do to recharge the body ?

1 question
How to use mantra to brake the connective thought's
2 Lectures 12:42

Everything You Need to Know About Mantras

Mantra is a Sanskrit word that means liberate or free the mind. Most major Religions of the world have practices that include chanting, the main reason for this is to help the Practitioners develop a link or connection between themselves and The Higher power they worship ,as well as  to develop focus. The Mantras or sacred words vary according to the religious practice being followed.

An important point to remember that despite being religious tools you will not be using the Mantra based on any religious concepts. You are just borrowing the tool and using it as an instrument to help your mind focus on one thing instead of letting the mind to run behind million things. It simply brings back to one point this also pre preparation for the mind to reduce the number of thoughts and it’s speed. It helps to improve the concentration power as well. When you meditate on the mantra of your choice, all the activities going on within you will be directed toward the mantra, unifying every thought, thus helping you relax and prepare for meditation. You can even choose beads to help you focus better. So, go ahead and choose a mantra that is in perfect synchronization with your beliefs and recite it silently and repeatedly in your mind, feeling its powerful vibrations, reverberating through your mind and body, calming and silencing them.  

Which mantra is good for you and how to use

Find a mantra don’t create any image or or object in mind for example, if you choose a mantra as “CAR” The moment you repeat the mind will showcase a picture of a ca in your mind. So it’s very important you choosing a word even it ca be funny, even don’t have any meaning its ok but always choose which don’t create any object that your mantra example hum, lam or you can count 1,2,3 and 1,2,3.

When this process is repeated, the mind will now gradually and steadily begin to slow down the pace of its thoughts because it engaging with mantra, in the process disconnecting itself from the countless associative projections it had been holding onto. At the same time our awareness and attention. There will be a steady flow of attention now on breathing, which is Dharana or concentration. Mastering this stage is essential if you want to proceed to Dhyana. Maintaining your composure, without any reactions, simply remaining an observer, sets the arena for meditation. The simple witnessing of all the phenomena that is happening to your body, mind, and breath, in an unconditional manner, prepares you for the next stage…

Using the power of mantra over mind -Part #1

What's your favorite mantra ?

1 question

Which mantra is good for you and how to use

Find a mantra don’t create any image or or object in mind for example, if you choose a mantra as “CAR” The moment you repeat the mind will showcase a picture of a ca in your mind. So it’s very important you choosing a word even it ca be funny, even don’t have any meaning its ok but always choose which don’t create any object that your mantra example hum, lam or you can count 1,2,3 and 1,2,3. When this process is repeated, the mind will now gradually and steadily begin to slow down the pace of its thoughts because it engaging with mantra, in the process disconnecting itself from the countless associative projections it had been holding onto. At the same time our awareness and attention. There will be a steady flow of attention now on breathing, which is Dharana or concentration. Mastering this stage is essential if you want to proceed to Dhyana. Maintaining your composure, without any reactions, simply remaining an observer, sets the arena for meditation. 

Using the power of mantra over mind -Part #2

Do you understand the associative thinking?

1 question
How to Creating a habit of consistency
1 Lecture 08:57

Consistency is the key to mastering anything in this world.New science studies has says if you want to create it take 67 days to become habit, in olden days I use to hear it is 21 days. Once it become part as habit it Do not allow yourself to fail. Do not be scared and depressed if you are not able to observe your mind without judgment at the very first attempt. Most people will not be able to drift into meditation effortlessly in our first attempt.

Be gentle with your mind as it goes off track. Instead of being discouraged, coax it with loving kindness and encourage it to come back. Failures are the stepping stones of success. So, even if you lose track during the process, it is perfectly fine. All the successful meditation gurus in the world have crossed these hurdles to achieve whatever they are doing today. And, the only key that made them successful is constant practice and a passion for achieving the goal.

Consistency of Place is recommendable

I know many people maybe not access bel to this but you can use any chair or any specific location on home or office even you can do inside the car to find that space for meditation. It helps to create a habit and also it help the mind to trigger for to do meditation when it became habit. It helps to keep the same vibration in one place ,That’s many yogis they have been spending time in their own caves for many years. Dedicate a special place for meditation. It can either be a whole room or a special part of the room. Where ever the place is, make sure that you maintain its purity and sanctity. Try and avoid sleeping or picking a quarrel or indulging in any negative activities in this place. Purify the place with water and incense sticks. A good cleansing process will be to purify the place by smudging it white sage. You can also use Sandalwood sticks to purify the area.

Keep the place positive by decorating it with flowers and beautiful energy emitting images and pictures. Restrict the entry of people who have highly negative vibrations as this can interfere with your meditational practice. Turn off your mobile or put it in aeroplane mode as you enter to maintain the sanctity of the place. Avoid checking for messages or e-mails whilst in your meditational zone.

Slowly and eventually, the place will become so pure that you will feel the positive vibrations as so as you enter the room, making you calm and relaxed.

Consistency in the Time of Practice

How we get a time for brushing and shower, because it became part of our life to make meditation as part of our life we need also to find time to do that. It is highly recommended to practice meditation at least twice a day, preferably during the wee hours of the morning and early hours of the evening. You will experience a sense of calmness and peace within you continuously as the day moves into night and night into day. These two time periods have the highest energy in them, repeat with peace. Hence practicing during these time frames will help your body align naturally with nature’s cycle, boosting the benefits of the practice.

Do and Don’t do

Don’t meditate just after having food.

Don’t meditate just before sleep because your energy goes high you doesn’t feel to sleep, but some people find the opposite they get a deeper sleep, so you can try yourself is better, it may be different experience for   person to person. Do it in the morning 4.00, 5.00am or 7.00am and and in the mid of the day like 3.00 pm or 4.00pm its depend on your time availability

Daily practice to strength the practice
The steps to make quality meditation
3 Lectures 32:49
The meditation practice -Part#1

The meditation practice -Part#2

let's get in to step by step by meditation instruction
About the Instructor
Vishnu Prasad
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Meditation Instructor

VISHNU PRASAD: Vishnu has served and contributed his wisdom to thousands of people of more than 75 nationalities. He started his deep yogic and spiritual Journey at a very young age and was initiated into spiritual and yogic meditation practice. As a wellness practitioner, yogi and meditation trainer he has made great contributions to the society over a decade. Also he the founder of Soulfulness academy.The curriculums are focused on enhancing all areas of human life, which is focused on reconnecting and empowering our true self through meditation, yoga, and many more holistic life style to improve the quality of life and helping to reach it highest potential. Which lead to a meaningful and peaceful life.He is sincerely dedicated in his coaching and in his studies and research, in leading a holistic and spiritual path. In his teachings, he provides quality instruction for all levels of wellness activities to improve everyone’s health and happiness. His motto is “Serve, Care, and Transform.”