Learn Mindfulness Meditation

Attain calmness and experience mindfulness with guided practices by a Himalayan monk
Learn Mindfulness Meditation
File Size :
1.09 GB
Total length :
3h 21m



Swami Vidyadhishananda Giri


Last update

Last updated 10/2022



Learn Mindfulness Meditation

What you’ll learn

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

Learn Mindfulness Meditation


This course is designed for beginner students and advanced practitioners alike – no experience or prior knowledge is necessary to learn and practice this guided mindfulness meditation.


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 CourseCalmness by simply watching the flow of natural breathingPeace without occupying the mind on any particular breathing techniqueBetter awareness of your natural breathA daily mindfulness meditation practiceIncreasing your understanding of mindfulnessLearn how to let go through a sitting mindfulness practiceDiscover why watching the breath without controlling allows for freedom from volitional impulseLearn how the calm breathing can be used to loosen the grip of subtle desiresUnderstand the meaning of ancient Aham Graha self-observation process from Vedanta philosophyImages 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.


Section 1: Introduction to mindfulness meditation

Lecture 1 Getting into the practice

Lecture 2 Ideal posture for sitting

Lecture 3 Establishing a steady posture

Section 2: Practice guided mindfulness meditation

Lecture 4 Guided Meditation – 17 min

Lecture 5 Guided Meditation – 25 min

Lecture 6 Guided Meditation – 35 min

Lecture 7 Guided Meditation – 68 min

Section 3: Connecting with the purpose of this meditation

Lecture 8 Revisiting the framework of this practice

Lecture 9 Loosening the grip of subtle desires

Lecture 10 Purpose of mindfulness breathing

Section 4: Going deeper with your meditation

Lecture 11 Object of contemplation

Lecture 12 Mindfulness preceding breathing techniques

Lecture 13 Review of affirmation

Section 5: Lessons in mindfulness

Lecture 14 What is the Opposite of Pain?

Lecture 15 What is the Value of Restful Pause?

Section 6: Additional resources

Lecture 16 Learning from an adept

Lecture 17 Sanskrit Glossary of Terms

Lecture 18 Further study

Anyone wishing to experience inner peace,Anyone wishing to conquer internal chatter,Anyone wishing to learn how to let go,Anyone who has an interest in mindfulness or meditation,Anyone wishing to experience mental clarity,Anyone wishing to explore meditation without the sense of agency involved in controlled breathing,Beginner, intermediate level or well-practiced meditators alike,Anyone willing to start with 20 minutes of sitting mindfulness practice,Anyone wishing to understand how subtle desires grip and bring about distractions,Anyone wishing to feel the energy of mindfulness

Course Information:

Udemy | English | 3h 21m | 1.09 GB
Created by: Swami Vidyadhishananda Giri

You Can See More Courses in the Health & Fitness >> Greetings from CourseDown.com

New Courses

Scroll to Top