Meditation Tracker

Meditations

Let one of our expert instructors guide you through a complete meditation, relaxation, or breath awareness practice—all in downloadable audio formats you can take with you.

15
Meditations / Breath & Prana
Well-Being Meditation
A systematic practice of meditation is an opportunity for deep rest and nourishment. Leading us inward step-by-step, Rolf Sovik introduces techniques for releasing tension in our mind and body. Relax into a profound sense of well-being and awaken to the peace and joy already within you. Format: Audio streaming with audio download Length: 15 min
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
15
Meditations / Breath & Prana
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
6
Meditations / Breath & Prana
Breath & Body Awareness Meditation
In meditation, we collect our energy and attention from the external world into the center of our being. Sandra Anderson leads a brief, guided practice on this journey inward with elements of posture, breath, subtle centers, and body awareness. Close your eyes and connect with the fountain of nourishment within. Format: Audio streaming with audio download Length: 6 min
Sandra Anderson headshot
Sandra Anderson
11
Meditations / Breath & Prana
Breath-Focused Meditation
Maintaining awareness on the effortless flow of breath allows the mind to be more present with the experience of the body. Sandra Anderson leads a meditation practice designed to help you follow the breath as it enters and leaves the body, naturally drawing your attention inward and bringing a sense of inner sanctuary to your entire being. Format: Audio streaming with audio download Length: 11 min
Sandra Anderson headshot
Sandra Anderson
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
48
Classes / Meditation
Stretch, Relax, and Meditate (Gentle/All Levels)
One of the greatest gifts of living at the Himalayan Institute is the opportunity to take yoga classes from senior faculty in residence. Now, you have the chance to experience one of our most treasured traditions—Mary Gail Sovik’s “Stretch, Relax, and Meditate” class—from your own home! You’ll prepare the body for meditation with gentle movements and a long relaxation, then sit comfortably for a guided inward journey. Format: Video with audio download Length: 48 mins
Mary Gail Sovik headshot
Mary Gail Sovik
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
4
Meditations / Breath & Prana
Cleansing & Nourishing Breath Awareness
Our breath is inherently both cleansing and nourishing. As we exhale, we release stale air and toxins, making room for fresh breath and new energy on the inhalation. Taking the concepts of cleansing and nourishing from theoretical to practical, Judy Moulton guides a brief breath awareness exercise that will leave you feeling refreshed and grounded. Format: Video with audio download Length: 4 mins
Judy Moulton headshot
Judy Moulton
62
Classes / Meditation
Turning Within: Practical Strategies for Resting the Mind
From the earliest Upanishads to the writings of modern saints, we are told to turn within to rest our mind and find inner peace and joy. But while the advice to turn within may sound easy, carrying out that advice, for most of us, can be a challenge to put into practice. Drawing from the breadth of the yoga tradition, Rolf Sovik will offer examples of this fundamental teaching as it appears in various yoga scriptures, and explore what it means to turn within. Leading a guided step-by-step practice on the basic ways to rest the mind, Rolf will provide an insider’s approach on establishing a solid foundation for a strong and clear inner vision. Join Rolf on Sunday, February 18, at 3 p.m. EST for this insightful discussion and guided practice. Listen and practice along with us, and learn the power of turning within to transform your life! If you miss the livestream, you can watch the archived version on the Livestream section of our Wisdom Library. Please email help@himalayaninstitute.org for any technical difficulties during the livestream event.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
26
Lectures / Tantra
Unlocking the Power of Gayatri & Maha Mrityunjaya Mantras
The gayatri and maha mrityunjaya mantras are two of the greatest gifts to humanity. They can be learned and practiced without formal initiation, but are most effective when we know something about what they are and how they can help us. The 24-syllable gayatri mantra (“the mother of the Vedas”), which was originally revealed to the sage Vishvamitra, embodies the energy of protection and purification. Like a compassionate mother, it guides and nurtures us as we learn to forgive others and ourselves. The maha mrityunjaya mantra (“the great death-conqueror”) is said to have flashed forth from the third eye of Shiva himself. This mantra helps us overcome the greatest fears—of loss and death—and leads us to discover the inner source of our health and vitality. In this lecture video, Pandit Tigunait explains what these two mantras are, where they came from, and how practicing them infuses us with the essence of nurturance and healing. Once you have watched the video, head over to the Practice Resources section and download pdfs and audio tutorials of these two mantras so you can start practicing today! Format: Video with audio download Length: 26 mins
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
30
Classes / Meditation
Meditation to Go (All Levels)
Are you looking for a complete practice for both body and mind that doesn’t take up too much of your time? This full-body meditation preparation will help to remove stiffness and stagnation from the body as a preparation for a 20 minute seated guided meditation to cultivate breath awareness, refresh the mind, and prepare for working with a mantra. Format: Video with audio download Length: 30 mins
Judy Moulton headshot
Judy Moulton
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