Meditations

Take a moment to turn inward. Let one of our expert instructors guide you on a meditative journey that weaves together breath, prana, and mantra.

Latest

6
Classes / Meditation
Grounding Meditation
When we’re feeling ungrounded, it can be helpful to remind ourselves that the source of our inner support and stability lies within us. In this brief meditation, Judy Moulton guides us inward to feel the movement of the breath in the space of the pelvis. By allowing the mind to rest in this observation, we can reconnect to our own inner strength—and carry that experience with us into the rest of the day. Format: Audio streaming with audio download Length: 6 min
Judy Moulton headshot
Judy Moulton
6
Classes / Meditation
Meditation to Nourish the Mind & Senses
Over time, accumulated experiences of stress and overstimulation leave us feeling depleted. How can we nourish our mind and senses? In this brief meditation, Judy Moulton guides us inward to access deep and lasting nourishment within. After re-establishing inner stability and support, we can extend ourselves back into the external world from a more renewed space. Format: Audio streaming with audio download Length: 6 min
Judy Moulton headshot
Judy Moulton
5
Meditations / Breath & Prana
Alternate Nostril Breathing to Soften Mental Tension
The practice of nadi shodhana—alternate nostril breathing—purifies the nadis (energy channels) by alternating the breath between the right and left nostrils. In this short guided practice, Shari Friedrichsen guides us to follow the flow of prana (life force) from each nostril to and from the center of the mind. Find a comfortable seat and settle into this practice to soften mental tension and access deep nourishment and cleansing. Format: Audio streaming with audio download Length: 5 min
Shari Friedrichsen headshot
Shari Friedrichsen
3
Meditations / Breath & Prana
Finding Ease in Breath & Body: A Guided Meditation
A systematic practice of meditation begins with cultivating a posture that is both physically and energetically supportive. Join Sandra Anderson for this brief guided meditation that will set you up to experience ease in the body and the breath. Use this short practice to infuse your day with an inner sense of effortlessness. Format: Audio streaming with audio download Length: 3 min
Sandra Anderson headshot
Sandra Anderson
15
Meditations / Breath & Prana
Guided Meditation: Luminous Gratitude
Take your meditation seat and bathe in inner luminosity as Ishan Tigunait guides us along the path of gratitude—gratitude for the willpower, knowledge, and self-effort that transforms our inner purpose into a meaningful life. Reconnect to the vibrant reality within—our innate essence of vitality and capacity—as you bask in the illumination which fills your entire space of consciousness. Format: .mp3 audio file with download Length: 15 mins
Ishan Tigunait headshot
Ishan Tigunait
16
Meditations / Breath & Prana
Transcending Breath Awareness: A Guided Meditation
Settle into your body, and unite your mind with the effortless pulsation of each inhale and exhale. Free from distractions, allow breath awareness to transform into pranic awareness, and rest in the joy and sweetness that accompanies a clear, calm, and peaceful mind. Format: .mp3 audio file with download Length: 16 mins
Greg Capitolo headshot
Greg Capitolo
16
Meditations / Breath & Prana
Pranic Awareness Guided Meditation
Experience subtle waves of deep cleansing and nourishment washing over you as you cultivate pranic awareness in this guided meditation led by Ishan Tigunait. Deepen your sensitivity to prana and begin to feel pure vitality throughout every layer of your being—body, mind, and consciousness. Be subsumed into your own inner luminosity and rest in the space of your innate perfection. Format: .mp3 audio file with download Length: 16 mins
Ishan Tigunait headshot
Ishan Tigunait
15
Meditations / Breath & Prana
Awakening to Infinite Potential: A Morning Meditation
Just as the sun rises to bring forth a new day, so too does the breath bring forward our inner luminosity and vitality. In this deeply nourishing morning meditation, experience how, with each breath, the pulsation of sankalpa—the power of intention—awakens us to our infinite potential. Inspired and empowered, embark on a new day, fueled by a deep sense of purpose. Format: .mp3 audio file with download Length: 15 mins
Ishan Tigunait headshot
Ishan Tigunait
5
Meditations / Mantra
Meditation on the Subtle Sound of Breath
The mantra so’ham is the subtle sound of our breath. When we tune into it we come in touch with the deeper dimension of our inhalation and exhalation: the nourishing and cleansing pulsation of prana (life force). Learn how to regulate and stabilize your breathing pattern with this mantra and access the healing vibration of your pranic body. Format: .mp3 audio file with download Length: 5 mins
Shari Friedrichsen headshot
Shari Friedrichsen
10
Meditations / Breath & Prana
Restful Breath Awareness
When we focus our attention on the flow of the breath, it leads our mind to a quiet inner stillness. Tune into this deeply restful breath-awareness practice to experience the breath moving in the center of the body and then flowing serenely in the nostrils. Take a few moments to relax in the soothing ebb and flow of the breath. Format: Audio streaming with audio download Length: 10 min
Bill Ryan, PhD headshot
Bill Ryan, PhD
5
Meditations / Breath & Prana
Awakening Pranic Awareness at the Face
Our prana (vital energy) moves with each breath. By feeling and following its flow, we take our awareness to a more subtle realm. This short meditation will help you experience the movement of prana in front of your face. Come in touch with the life force and let it guide you inward toward deeper dimensions of your being. Format: Audio streaming with audio download Length: 5 min
Shari Friedrichsen headshot
Shari Friedrichsen
6
Meditations / Breath & Prana
Head-Clearing Meditation
From the brain to our eyes, ears, nose, and mouth, our head is home to some of our most important organs. On a subtler level, it houses our thoughts, including our worries and negative memories. Shari Friedrichsen offers a guided meditation to soothe and clear the head. Take a moment to nourish, cleanse, and thank your center of perception, discrimination, and intelligence. Format: Audio streaming with audio download Length: 6 min
Shari Friedrichsen headshot
Shari Friedrichsen

Breath & Prana

6
Classes / Meditation
Grounding Meditation
When we’re feeling ungrounded, it can be helpful to remind ourselves that the source of our inner support and stability lies within us. In this brief meditation, Judy Moulton guides us inward to feel the movement of the breath in the space of the pelvis. By allowing the mind to rest in this observation, we can reconnect to our own inner strength—and carry that experience with us into the rest of the day. Format: Audio streaming with audio download Length: 6 min
Judy Moulton headshot
Judy Moulton
6
Classes / Meditation
Meditation to Nourish the Mind & Senses
Over time, accumulated experiences of stress and overstimulation leave us feeling depleted. How can we nourish our mind and senses? In this brief meditation, Judy Moulton guides us inward to access deep and lasting nourishment within. After re-establishing inner stability and support, we can extend ourselves back into the external world from a more renewed space. Format: Audio streaming with audio download Length: 6 min
Judy Moulton headshot
Judy Moulton
5
Meditations / Breath & Prana
Alternate Nostril Breathing to Soften Mental Tension
The practice of nadi shodhana—alternate nostril breathing—purifies the nadis (energy channels) by alternating the breath between the right and left nostrils. In this short guided practice, Shari Friedrichsen guides us to follow the flow of prana (life force) from each nostril to and from the center of the mind. Find a comfortable seat and settle into this practice to soften mental tension and access deep nourishment and cleansing. Format: Audio streaming with audio download Length: 5 min
Shari Friedrichsen headshot
Shari Friedrichsen
3
Meditations / Breath & Prana
Finding Ease in Breath & Body: A Guided Meditation
A systematic practice of meditation begins with cultivating a posture that is both physically and energetically supportive. Join Sandra Anderson for this brief guided meditation that will set you up to experience ease in the body and the breath. Use this short practice to infuse your day with an inner sense of effortlessness. Format: Audio streaming with audio download Length: 3 min
Sandra Anderson headshot
Sandra Anderson
15
Meditations / Breath & Prana
Guided Meditation: Luminous Gratitude
Take your meditation seat and bathe in inner luminosity as Ishan Tigunait guides us along the path of gratitude—gratitude for the willpower, knowledge, and self-effort that transforms our inner purpose into a meaningful life. Reconnect to the vibrant reality within—our innate essence of vitality and capacity—as you bask in the illumination which fills your entire space of consciousness. Format: .mp3 audio file with download Length: 15 mins
Ishan Tigunait headshot
Ishan Tigunait
16
Meditations / Breath & Prana
Transcending Breath Awareness: A Guided Meditation
Settle into your body, and unite your mind with the effortless pulsation of each inhale and exhale. Free from distractions, allow breath awareness to transform into pranic awareness, and rest in the joy and sweetness that accompanies a clear, calm, and peaceful mind. Format: .mp3 audio file with download Length: 16 mins
Greg Capitolo headshot
Greg Capitolo
16
Meditations / Breath & Prana
Pranic Awareness Guided Meditation
Experience subtle waves of deep cleansing and nourishment washing over you as you cultivate pranic awareness in this guided meditation led by Ishan Tigunait. Deepen your sensitivity to prana and begin to feel pure vitality throughout every layer of your being—body, mind, and consciousness. Be subsumed into your own inner luminosity and rest in the space of your innate perfection. Format: .mp3 audio file with download Length: 16 mins
Ishan Tigunait headshot
Ishan Tigunait
15
Meditations / Breath & Prana
Awakening to Infinite Potential: A Morning Meditation
Just as the sun rises to bring forth a new day, so too does the breath bring forward our inner luminosity and vitality. In this deeply nourishing morning meditation, experience how, with each breath, the pulsation of sankalpa—the power of intention—awakens us to our infinite potential. Inspired and empowered, embark on a new day, fueled by a deep sense of purpose. Format: .mp3 audio file with download Length: 15 mins
Ishan Tigunait headshot
Ishan Tigunait
10
Meditations / Breath & Prana
Restful Breath Awareness
When we focus our attention on the flow of the breath, it leads our mind to a quiet inner stillness. Tune into this deeply restful breath-awareness practice to experience the breath moving in the center of the body and then flowing serenely in the nostrils. Take a few moments to relax in the soothing ebb and flow of the breath. Format: Audio streaming with audio download Length: 10 min
Bill Ryan, PhD headshot
Bill Ryan, PhD

Mantra

5
Meditations / Mantra
Meditation on the Subtle Sound of Breath
The mantra so’ham is the subtle sound of our breath. When we tune into it we come in touch with the deeper dimension of our inhalation and exhalation: the nourishing and cleansing pulsation of prana (life force). Learn how to regulate and stabilize your breathing pattern with this mantra and access the healing vibration of your pranic body. Format: .mp3 audio file with download Length: 5 mins
Shari Friedrichsen headshot
Shari Friedrichsen
12
Meditations / Mantra
Universal Mantra Meditation
Mantra is a sacred sound that leads us to pure, silent awareness. The universal mantra so’ham can be practiced freely by anyone—it’s the subtle sound of our own breath. In this guided meditation, Bill Ryan helps us rest our mind in the sound so’ham flowing with the breath. Let the flow of sound carry you to an inner space of peaceful stillness. Format: Audio streaming with audio download Length: 12 min
Bill Ryan, PhD headshot
Bill Ryan, PhD
15
Meditations / Mantra
5-Step Meditation
We may know that meditation involves various elements—such as breath and mantra—but not exactly how to coordinate them. In this guided meditation, Shari Friedrichsen weaves the strands together into a clear, concise process to purify and restore our inner world. Find a comfortable seat and reclaim your intrinsic luminosity. Format: .mp3 audio file with download Length: 15 mins
Shari Friedrichsen headshot
Shari Friedrichsen
10
Meditations / Mantra
Guided Meditation Using a Personal Mantra
A personal mantra—a mantra uniquely attuned to our individual nature and needs, received from a qualified teacher—unlocks a rich, lifelong meditation practice. But how do we make best use of this mantra, and where does it fit into our practice? For students who already have a personal mantra, Bill Ryan guides a complete meditation session, beginning with a relaxation and culminating in a focus on the mantra. Find a comfortable seat and allow pure consciousness to reveal itself. Format: Audio streaming with audio download Length: 10 min
Bill Ryan, PhD headshot
Bill Ryan, PhD
13
Meditations / Mantra
Meditation Using the So’ham Mantra
A mantra provides a focal point and a resting place in meditation. The universal mantra so’ham (pronounced “so-hum”), meaning “I am That which I am,” can be used by every meditator and leads to clarity, peace, and self-realization. In this guided meditation led by Rolf Sovik, use breath and mantra awareness to awaken your inner observer—wise, pure, and free—and emerge with a renewed sense of lasting joy and a true self within. Format: Audio streaming with audio download Length: 13 mins
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
7
Meditations / Mantra
Prayers of the Himalayan Tradition
Prayers and mantras are among the most central of practice resources available in the Himalayan Tradition. Prayer sets the tone for our day and connects us to a perennial source of wisdom. At the Himalayan Institute, our community recites prayers together each morning (6:00am) and evening (9:30pm). This is a wonderful practice for Himalayan Institute students to do at home as well. Download the audio, and follow along with PDFs.
Himalayan Tradition headshot
Himalayan Tradition