The easy meditation practices described on this page, which have been distilled from Kriya Yoga and other sources, will provide you with a very solid foundation for going into meditation fast. Meditation is grounded in heart rate variability; without it, you won’t get very far in meditation. In order to internalize (i.e., attain pratyahara), you need to be in heart rate variability to slow down your heart and to shift into your parasympathetic nervous system. If you master these techniques, your meditation practice will jump forward by 20 years in a relatively short period of time.
Once you’ve developed some familiarity with these easy meditation foundations, check out our Membership Section where we go much deeper and explore advanced techniques in Kriya Yoga, Daoist Internal Alchemy, and more!
Best Meditation Warm-Up
The best meditation warm-up is one that uses diaphragmatic breathing (belly breathing) to activate the body’s parasympathetic nervous system. At Modern Kriya, we teach Ming Men Breathing (also known as Ocean Breathing), which includes belly breathing and gentle body movement to slow down the breath, heart rate, and blood pressure, and lower the body’s idle to prepare it for meditation. We can then sit down and go deep in meditation in five minutes or less.
Best Meditation Posture
What is the best meditation posture? Is it to sit in the Lotus Pose (Padmasana) that will guarantee your ascension into samadhi bliss or is there another way? Check out this video to find out!
How to Meditate Deeply in Five Minutes or Less
The key to going into deep meditation quickly is stimulating the parasympathetic nervous system. We do this through Heart Rate Variability Breathing, which is distilled from Kriya Yoga. By slowing the breath to under seven breaths per minute, taking out the pauses between the breaths, and making the exhalation slower than the inhalation, we will lower the body’s idle and go into deep meditation.
Heart Rate Variability Resonance Breathing
The foundation of meditation is heart rate variability resonance. This occurs when the heart rate is in resonance with the breath. Through Heart Rate Variability Resonance Breathing, the heart rate lowers naturally and the practitioner shifts from the sympathetic nervous system to the parasympathetic. The result is an interiorizing of the senses and the beginning of real meditation!
Guided Meditation: Heart Rate Variability Resonance Breathing
In this video, we’ll explore the practice of Heart Rate Variability Resonance Breathing. Enjoy!
The Inner Smile
The Inner Smile is both a profound and deceptively simple practice. It leverages our innate instinct to smile and helps us to harmonize and integrate disparate aspects of ourselves or situations. It works well as both a stand-alone practice or it can be integrated into any technique to increase one’s sensitivity and awareness.
Ujjayi breath (also known as Victory Breath) slows down the breath rate to intensify Heart Rate Variability Resonance Breathing (i.e., increased heart rate on inhale and decreased heart rate on exhale). Ujjayi breath is characterized by a slight constriction of the epiglottis. It is accompanied by an expansion of the abdomen on the inhale and a slight contraction of the abdomen on the exhale (belly breathing).
OM Japa: Dissolving the Limbic Projections in the Chakras
OM Japa is a very simple and effective technique for interiorization (pratyahara). It calms the body and quiets the mind. So, if you’ve been asking yourself, “Where the heck are those chakras anyway?”, you need look no further. We’re going to show you how to find them.
Kumbhaka: Blood Pressure Variability Breathing
Kumbhaka, also known as breath retention, is a form Blood Pressure Variability breathing. By holding the breath at the top of the inhale, the blood pressure drops and this helps to encourage the Tranquil Breath (provided you’ve already established Heart Rate Variability).
The Microcosmic Orbit
The Microcosmic Orbit is a very sophisticated conception of the body’s energetic pathways that is used in Chinese medicine and is much more comprehensive than the Indian chakra system. The Microcosmic Orbit connects the energy channels that run along the front (Ren Mai) and back (Du Mai) of the body in one circuit. There are an infinite number of ways of practicing the Microcosmic Orbit, so we will focus on a simple technique that is easy to learn.
How to Deal with Distractions in Meditation
Distractions in meditation are common. This can happen for a variety of reasons, the most common of which is the inability to internalize. The solution for this is a meditation technique that brings one inside, such as Kriya Yoga. However, once inside, one will inevitably experience greater “distractions” which most spiritual traditions try to ignore and rise above or attempt to overcome. However, this approach doesn’t work since these supposed distractions are really unresolved components of the self that need to be integrated if lasting inner transformation is to take place.
What to Do When You're Unsure in Meditation
Being unsure what to do in meditation may result from a number of factors. The most common of these are the inability to get into a meditative state (internalization) and the what to do once you’re there (transformation). At Modern Kriya, we teach two of the most effective practices for internalization and transformation: Kriya Yoga and Daoist Internal Alchemy.