The 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 quickly. 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. 

Explore our Moving Meditation page to learn how to open up your inner space to encourage optimal energy flow, harmony, healing, and health! Check out our Qigong for Kids page, where we provide simple exercises that combine breathing and movement to help kids regulate their energy and emotions! Journey through our Discourses page to better understand meditation and enlightenment.

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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.

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.