Learn the essential teachings of the living Himalayan Tradition.

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

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

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

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

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

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

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

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.

When we spend our days at a desk, using our hands and eyes to tackle what lies in front of us, the back of our body can get neglected. In this concise tutorial, Sandra Anderson introduces poses that activate, strengthen, and release all the regions of the back—so we can move forward with support and ease. Format: Video with audio download Length: 9 mins

When we are comfortable and stable in our physical and energetic body, we find it easy to direct our awareness inward. As our inner attention increases, we become even more firmly established in a luminous sense of ease. In this workshop, Judy Moulton leads us through practices that help us experience this relationship between releasing tension and increasing awareness. Join her in breath-connected movements and a systematic relaxation that serve as opportunities for deep self-exploration. Format: Multiple videos with audio download Length: 77 mins

By promoting diaphragmatic breathing, the crocodile pose relieves tension and reduces anxiety. Sandra Anderson guides us through a systematic relaxation in this key asana. Take a pause and slow down your mind, smooth out your breath, and nourish your body. Format: .mp3 audio file with download Length: 6 mins

The solar plexus is our powerhouse—the site of major visceral organs and an extensive nexus of subtle energy channels. Greg Capitolo shares how to do akunchana prasarana, an abdominal sequence that activates this important center. Learn this simple practice and fire up your confidence, enthusiasm, and courage today! Format: Video with audio download Length: 7 mins

While our tendency to move quickly from task to task can serve us wonderfully in the external world, it can be a detriment to inner work—such as self-reflection. Kathryn Templeton shares pranayamas and asanas that help us establish the stability, balance, and spaciousness necessary to explore our internal landscape. Join her in letting go, settling down, and centering within. Format: Video with audio download Length: 41 mins

Vata, pitta, kapha—the doshas (elemental tendencies) and their interplay form the foundation of our mind and body. When we acknowledge and harmonize the three, we can better understand and nourish ourselves. Join Judy Moulton in a series of asanas specifically designed to ground what is airy, soothe what is fiery, and uplift what lies static within each of us. Format: Video with audio download Length: 53 mins

By cultivating pranic awareness, asanas support our meditation practice. In this short tutorial, Greg Capitolo shares breath-aligned movements in triangle pose that connect us to our solar plexus. Join him in exploring the energetic network that enlivens our journey inward. Format: Video with audio download Length: 9 mins

For those days when you just want to lie around, this yoga class offers a soothing alternative to a vigorous asana routine. Join Luke Ketterhagen for a series of gentle stretches, followed by an extended shavasana. Envelop your body in pure relaxation and refresh your mind with a brief seated meditation to close your practice. Format: Video with audio download Length: 27 mins

Yoga is for everyone! In this guided, gentle asana class with Bill Ryan, discover how you can practice yoga in a chair, seated in the comfort of your own home—no mat or studio required! Perfect for all levels—but especially for people with limited range of motion and those who have difficulty practicing on the floor. Format: Video with audio download Length: 40 mins

“Know thyself on all levels,” taught Swami Rama. Tantra tells us that by understanding ourselves, we come to understand the whole universe. But how can we understand ourselves on every level? The science of chakras gives us a profound window on our body, mind, and consciousness. In this never-before-released lecture video from 1991—available exclusively here—Swami Rama explains how chakras (the centers of shakti, or divine energy, within us) guide us and map the terrain of our spiritual journey. Understanding the language of chakras helps us experience each chakra as a gateway to various levels of consciousness leading to the highest goal. You will want to watch this Wisdom Classic if you are curious about why the muladhara chakra is a kunda; how shakti comes to reside in the svadhishthana chakra; why the anahata chakra is the door to the higher chakras; what it means to meditate on the ajna chakra; and why the sahasrara chakra gives us access to unsurpassed, eternal joy.

The Yoga Sutra introduces the techniques for cultivating a peaceful, inward flow of awareness. In the study of sutra 1:36, Ishan Tigunait unpacks the method that is the culmination of all the other practices: entering the lotus of our spiritual heart. Learn about the core of your being—a space devoid of sorrow (vishoka) and full of light (jyotishmati)—and how you can gain access to it. To prepare for the next session, please read sutras 1:37–1:44 in Pandit Tigunait’s The Secret of the Yoga Sutra: Samadhi Pada (for key terms and self-study questions, download the PDF Study Guide). As you study, don’t forget to submit your questions to bookclub@yearlongmeditation.org. Ishan will be answering as many of them as possible in our capstone session. Format: .mp3 audio file with download Length: 1 hr 18 mins

The force of change is forever shaping and reshaping our world. When it is channeled through an agitated, restless mind, it can prove destructive. When it works through a clear, peaceful mind, it can heal and uplift. So how can we cultivate the second kind of mind? In the third installment of the series Spirituality & the Dynamic Force of Change, Pandit Rajmani Tigunait explains how understanding and honoring our dharma (duty) lead us to the inner peace and clarity that let us become conduits of positive change. Format: .mp3 audio file with download Length: 1 hr 12 mins

Meditation means transforming ourselves from the inside out and experiencing our most empowered, luminous self. But what happens when obstacles get in the way? In this Secret of the Yoga Sutra Book Club session (sutras 1:30–1:35), Ishan Tigunait explains what the Yoga Sutra calls the nine chitta vikshepa (distractors of the mind), and gives us practical guidance on what we can do to overcome them. Cultivating the four “yogic attitudes,” meditating on an awakened mantra, and practicing a special pranayama called pracchardana vidharana help us nullify our samskaras and transform negativity into clarity, joy, and connection with higher reality. To prepare for the next session, please read sutra 1:36 in Pandit Tigunait’s The Secret of the Yoga Sutra: Samadhi Pada (for key terms and self-study questions, download the PDF Study Guide). (Note that sutra 1:35 will be studied in greater depth in the context of 1:36, “The Lotus of the Heart: Our True Abode,” which is Session 6.) As you study, don’t forget to submit your questions to bookclub@yearlongmeditation.org. Ishan will be answering as many of them as possible in our capstone session. Format: .mp3 audio file with download Length: 1 hr 13 mins

Change is the foundation for the stability we see in the world—it allows the intrinsic potential of absolute truth to manifest. But how can we ensure that change is socially conscious and productive rather than chaotic and destructive? In the second installment of the series Spirituality & the Dynamic Force of Change, Pandit Tigunait explains that the key lies in the kind of mind we bring to change: restless or peaceful. When we use the tools of yoga to embrace change with a peaceful mind, then we are no longer at the mercy of whatever circumstances life brings our way. Then we can bring meaningful change, acting for the conscious upliftment of ourselves, our community, society, and humanity as a whole. Format: .mp3 audio file with download Length: 1 hr 1 mins

How can we use the insights of scientific research to enhance our yoga practice? Exploring the mind-body connection and understanding our thoughts, emotions, and behavior in the context of neuroscience can shed new light on the power and potential of yoga practice to affect every aspect of our mind, even the unconscious, or “autopilot,” functions. In this special livestream conversation, two core faculty members—integrative physician Dr. Theresa Oswald and experienced yoga teacher Sandra Anderson— engage in a lively discussion of yoga in the context of the findings of neuroscience. They cover concepts like the negativity bias, the vagal brake, and the default mode network, using the framework of the triune brain model, which divides the brain’s complex functions into three categories: base survival, emotional, and executive. Discover how the intersection of yoga and neuroscience can inspire you to awaken your full potential and become more completely and joyfully alive! Format: Video with audio download Length: 1 hr 2 mins

“Wise is he or she who has the ability to read the mind of time,” Pandit Tigunait comments. Change is an inevitable part of life, and a driving force of change is time. In this inaugural satsang of the series Spirituality & the Dynamic Force of Change, recorded specially for Year Long Meditation, Pandit Tigunait explains how we can skillfully read the mind of time in order to steer humanity in the direction of progress. When we cultivate the strength, courage, and foresight to ride the wave of time—rather than resist it—we join the ranks of the leaders and visionaries who protect and give a new shape to the world. Format: .mp3 audio file with download Length: 1 hr 3 mins

“Enlightenment is already within us—we just have to be aware of it,” said Swami Rama. What is the goal of life, and how do we achieve it? According to the sages, the goal of life is to be free of all pains and miseries and to be in a state of happiness regardless of our external circumstances. Superconscious meditation is the path that leads us there. In this lecture video from 1990, Swami Rama gives us fascinating insights into the path that allows us to go beyond our ordinary conscious mind in order to understand ourselves on the most profound levels. As Swamiji explains, superconscious meditation is a systematic set of practices that helps us purify our mind, transform our habit patterns, and expand our awareness so that we merge with higher consciousness. Watch and learn practical techniques of working with breath and mind that turn ordinary meditation into superconscious meditation!

The sages tell us that Ishvara pranidhana—trustful surrender to higher reality—is a highly refined practice and the gateway to samadhi. In the study of Yoga Sutra 1:23–1:29 (the “Ishvara sutras”), Ishan Tigunait demystifies the concept of Ishvara. Listen to this lecture to discover how connecting ourselves to this all-pervading, omniscient field of awareness through mantra japa and related practices is the key to inner transformation. To prepare for the next session, please read sutras 1:30–1:35 in Pandit Tigunait’s The Secret of the Yoga Sutra: Samadhi Pada (for key terms and self-study questions, download the PDF Study Guide). (Note that sutra 1:35 will be studied in greater depth in the context of 1:36, “The Lotus of the Heart: Our True Abode,” which is Session 6.) As you study, don’t forget to submit your questions to bookclub@yearlongmeditation.org. Ishan will be answering as many of them as possible in our capstone session. Format: .mp3 audio file with download Length: 1 hr 4 mins

There are times when we need to move quickly to accomplish tasks and respond to threats. When we find ourselves in this mode for too long, however, we compromise our health. Dr. Theresa Oswald delves into the counterbalance to our fight-or-flight response: the relaxation response. Join her as she introduces its physiology and benefits, as well as practices to incorporate deep rest into your daily life. Format: Video with audio download Length: 10 mins

A healthy pelvic floor is fundamental to our well-being, from allowing healthy elimination to supporting emotional stability. In this video, Sandra Anderson shares how engaging this area in the yogic practice of mula bandha (root lock) not only boosts our physical vitality but facilitates higher states of awareness. Learn how to channel your energy upward—to direct your mind toward the center of your being. Format: Video with audio download Length: 8 mins

Do you beat yourself up after indulging in ways you know you shouldn’t—from devouring junk food to oversleeping to spending hours on your devices? Try being compassionate to yourself instead. Dr. Carrie Demers explains how by approaching ourselves as a loving friend would, we can understand and transform our habits. Find out ways to turn self-criticism into self-empathy and replace unhelpful addictions with nourishing practices. Format: Video with audio download Length: 8 mins

What if there were a powerful tool for regulating your actions, thoughts, and emotions in times of stress? What if it were already in your possession? According to Bill Ryan, breath is our ultimate resource for developing resilience to daily stress. Find out how you can breathe your way to balance and recovery. Format: Video with audio download Length: 8 mins

Behind every achievement, every success, there is sankalpa shakti, the power of will and determination. How do we cultivate this motivating force? Luke Ketterhagen shares useful, practical tips on how to stoke and sustain our inner fire as we pursue our personal growth, and explains the road signs for every step of the way—from setting goals to dealing with setbacks. Format: Video with audio download Length: 9 mins

Parashurama is one of the most revered sages of the Sri Vidya tradition. His conversation with his teacher is the subject of an important tantric source text, Tripura Rahasya. Who would guess from his spiritual achievements that he had once murdered thousands of people? In this lecture, Pandit Rajmani Tigunait shares the dark moments of Parashurama’s history to help us let go of our own past mistakes. The first step toward self-transformation is self-forgiveness. No matter what you have done, you can move forward: take it from Parashurama. Format: Video with audio download Length: 5 mins

Just as a tree branches out into leaves and fruits, we spread our energy out into the external world through our senses. What do we do, however, when we want to explore the inner realm? In this video, Sandra Anderson introduces the technique of maha bandha (great lock), which yogis use to direct their life force inward. Find out about this powerful practice and its role in your quest for full awakening. Format: Video with audio download Length: 7 mins

We all experience stress—what matters is our resilience to it. Bill Ryan shares how systematic relaxation helps us recover quickly from daily stress by supporting our nervous system and promoting inner balance. Discover ways to incorporate this deeply restorative practice into your own routine! Format: Video with audio download Length: 3 mins

Do you know how to live in the now? To be present and know yourself? Swami Rama explains the four states of consciousness, with turiya, the fourth, being the highest. It is from that state that we can watch our waking, dreaming, and sleep states. Learn how understanding all four states relates to full self-realization. Format: Video with audio download Length: 4 mins

Prana shakti, our life force, emanates from a shimmering bluish kanda, a bulb-shaped nexus of vitality and intelligence that is the root of embodied life. The kanda is the key to accessing the pranic body, mastering the mind, and awakening a deeper level of awareness. Sandra Anderson explains the significance of the kanda along with ways we can tap into this source of vitality to fuel our spiritual growth.

Is mantra meditation the same thing as doing japa (mantra repetition) using a mala? Pandit Tigunait explains how they differ and how using a mala builds a foundation for meditation, training our mind to focus without fighting with our mental habit patterns.

We are used to practicing physical cleanliness, but how often do we think about cleaning our mind? Yoga practices for purifying the mind and heart help clear away old self-limiting thoughts and emotions that hold us back in life and in our spiritual quest. Irene Petryszak explains the deeper aspects of cleansing in this second post on saucha (cleanliness, purification), the first of the Yoga Sutra’s five niyamas (observances).

What is the key to having a presence that radiates health and confidence? Nema Nyar explores this question by looking at the energetic and physical anatomy of our core, the core’s role in supporting good posture, and the connection between how we stand and how we feel.

Yogis greet death joyfully. For them, leaving the body voluntarily at the time of death is like taking off a suit of clothes. Most of us haven’t learned how to die at will, but as Swami Rama explains, even if we just meditate regularly and sincerely, we will find that our mantra is an eternal friend during the time of transition—the leader that guides us from this world to the next.

Do yoga and the self-transformation we achieve from it ever end? Establishing physical well-being and a mind free of negativity and distractions is just the beginning. Learn how going deeper, to find ourselves in union with the deepest aspects of our being, takes us on a never-ending journey of self-discovery, transformation, and infinite joy.

While it is easy to say “align your head and neck over your trunk,” it is not easy to do, especially for those of us slumped behind the wheel or at the computer. This introduction to a series of posts by Nema Nyar on how to regain good posture discusses the relationship of energy and alignment, and the importance of posture to the health of body and mind.

Can we become enlightened through grace alone? In this engaging tale from his youth, Swami Rama learns that shaktipata—the grace of the divine flowing through a master to bestow bliss and enlightenment—is possible only when a seeker has sincerely and faithfully undertaken a long period of discipline and spiritual practice.

Will the practice of yoga disturb your religious faith? Swami Rama explains in a clear, straightforward manner why there is no need to abandon your faith in order to benefit from the systematic, practical teachings of yoga. He describes how yoga leads to a healthy body and focused mind that help you become a better practitioner of Christianity, Hinduism, Islam, Judaism, or Buddhism.

Have you studied meditation but need a review of the fundamentals of practice? Are you striving to bring meditation practice into your daily life? Or do you meditate daily yet remain uncertain about the effectiveness of your practice? This workshop will reinforce your meditation skills and give you confidence in your ability to meditate at home.

The four-part Yoga Sutra Master Course, taught online by Pandit Tigunait, uses the blueprint of sadhana defined in the Yoga Sutra to give the modern yogi all the tools needed to build a life of freedom and fulfillment. Each of the four segments includes approximately eight hours of content, accompanied by a downloadable guidebook and lecture notes.

This seminar will provide the tools and means to temper our internal weather. Our practice is a means of bringing the cooling balm of compassion and the warmth of kindness where it is needed, and of allowing us to recognize and open to the places within where we are frozen or inflamed. A core principle of yoga is that the external world is a reflection of our internal state. As we heal ourselves, our sense of well-being reflects outward into the world through our discernment, compassion, attitudes, and relationships. Our personal healing is the first step toward healing the world around us.

Discover how your yoga practice is related to the esoteric, exotic, and comprehensive world of tantra, and take your practice to the next level. In lecture and practice sessions, we’ll explore the key concepts and practices of Living Tantra, including the pivotal role of prana shakti in tantra and in yoga practice.

The Tripura Rahasya is a dialogue between two great masters, Dattatreya and Parashurama. These two masters embody a vast range of human experience, and their dialogue answers such compelling questions as: Why do some of us succeed in life while others struggle in vain? Why do some of our intentions bear fruit and others remain barren? Why do some of us meet a teacher and receive guidance while others don’t? Why do some of us have a clear mind, sharp intellect, indomitable will, and unwavering conviction in Divine Providence, while others lack these essential tools?

Learn how to face your problems calmly and how to give your health the appropriate amount of attention. Meditation and its companion practices constitute a healing art. They restore internal balance, remind us of our spiritual priorities, and offer a wide variety of techniques to help us regain our innate sense of hope and optimism. In this seminar, we will explore the fundamental concepts of sickness and health, and employ basic strategies that are meant to lead you back to the path of healing.

Saundaryalahari is one of the most profound tantric texts of the Himalayan Tradition. Despite the fact that this scripture has dozens of commentaries, the deep meaning of the mantras, and especially their application, requires direct interpretation and guidance from a teacher ordained in the tradition

Living Tantra™ is designed to ensure that distance does not come between the student and the teacher. Why is Tantra so important in the 21st century? How can Tantra compliment the study and practice of Yoga, Ayurveda, and other forms of health and healing? Why are promises made by texts and teachers of all traditions not being fulfilled? Tantra has answers to these questions, and can provide the tools and means necessary to ensure these promises are fulfilled.

In the course of our spiritual journey, it is helpful for each of us to pause from time to time and ask ourselves: Where do I stand in my personal quest? Am I satisfied with my progress? What is preventing me from overcoming my current limitations? The answers to these questions will serve as a guide to a meaningful and fulfilling future. The masters of the lineage have mapped out the entire path, established clear milestones, and offered techniques to help us reach our goal in a timely fashion. Some of these teachings and techniques are shared only after formal initiation.