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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

5
Meditations / Breath & Prana
Meditation for Quieting the Mind
Our mind can perform one of two things at a time. It can either have an inner conversation or feel a physical sensation. So when we want the mind’s chatter to quiet down, focussing our attention on sensation is an excellent strategy. Dr. Theresa Oswald shares a meditation practice for quieting the mind. Format: Audio streaming with audio download Length: 5 min
Theresa Oswald, MD headshot
Theresa Oswald, MD
10
Meditations / Breath & Prana
Meditation to Shift Our Perception of Pain
Focusing on areas of the body where we experience comfort can help to reframe the places we experience pain. In this guided meditation practice, Dr. Theresa Oswald shares a simple but profound technique for reclaiming a sense of ease and comfort within the body, nervous system, and mind. Format: Audio streaming with audio download Length: 10 min
Theresa Oswald, MD headshot
Theresa Oswald, MD
7
Meditations / Breath & Prana
Meditation to Restore Vitality
In this short meditation to restore vitality, Naomi Schademan guides you through a practice for times when you’re feeling depleted from stress or from overdoing in the external world. Through guided breath awareness, learn how to use the nurturing force of prana to regain balance and find your center. Format: Audio streaming with audio download Length: 7 min
Naomi Schademan headshot
Naomi Schademan
5
Meditations / Breath & Prana
Meditation for Present Moment Awareness
Short meditation practices throughout the day can help us to re-center, and find calm in the midst of a busy or stressful schedule. In this short meditation practice, Ransom Hare guides a Meditation for Present Moment Awareness. This body-centered meditation can be practiced in just five minutes—perfect for those times you’re needing to come back to the present moment and find a sense of inner stability and ease. Format: Audio streaming with audio download Length: 5 min
Ransom Hare headshot
Ransom Hare
6
Meditations / Breath & Prana
Breath Awareness Meditation (Short Form)
In this short breath awareness meditation, Ishan Tigunait guides you through a simple but profound practice to awaken inner strength and clarity. Learn how to connect with the effortless flow of inner awareness and experience how this thread of prana has the ability to infuse the mind with vitality and joy. Format: Audio streaming with audio download Length: 6 min
Ishan Tigunait headshot
Ishan Tigunait
15
Meditations / Breath & Prana
Breath Awareness Meditation (Long Form)
Learn how to connect to the subtle realm of your being with this guided breath awareness meditation. Balance and connect to the effortless flow of awareness that engenders a deep sense of calm and profound relaxation for the nervous system. Experience breath as the gateway to inner unfoldment and acknowledge the extraordinary potential of breath to awaken the mind. Format: Audio streaming with audio download Length: 15 min
Ishan Tigunait headshot
Ishan Tigunait
12
Meditations / Breath & Prana
Awakening the Mind (Long Version)
Through our meditation practice, we can awaken the mind’s innate power of perception. In this extended meditation practice, Ishan Tigunait guides us to follow the flow of our breathing, gradually refining our awareness to reveal the energetic pulsation that accompanies each breath. This inner awakening—a more refined, illumined awareness—then empowers us to discover deeper purpose as we move back into the world. Format: .mp3 audio file with download Length: 12 mins
Ishan Tigunait headshot
Ishan Tigunait
6
Meditations / Breath & Prana
Awakening the Mind (Short Version)
In this brief guided meditation, Ishan Tigunait guides us to refine our awareness of the breath and describes how the space corresponding to the center of the forehead has the unique potential for inner awakening. The energetic pulsation of our breath activates this awakening—empowering us with a greater sense of clarity, vibrancy, and intuitive discernment. Format: .mp3 audio file with download Length: 12 mins
Ishan Tigunait headshot
Ishan Tigunait
8
Meditations / Mantra
5-Step Meditation: A Guided Practice
To cultivate a one-pointed mind in meditation, we need a method that supports our inner journey. Beginning with physical stillness and culminating in an expanded awareness of the subtle sound of the breath, five-step meditation is a method that systematically stills the mind and draws it deeper inward. Tune in to learn the five-step meditation process and discover the benefits of a systematic approach to practice. Format: Audio streaming with audio download Length: 8 min
Judy Moulton headshot
Judy Moulton
6
Meditations / Breath & Prana
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
Meditations / Breath & Prana
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

Breath & Prana

5
Meditations / Breath & Prana
Meditation for Quieting the Mind
Our mind can perform one of two things at a time. It can either have an inner conversation or feel a physical sensation. So when we want the mind’s chatter to quiet down, focussing our attention on sensation is an excellent strategy. Dr. Theresa Oswald shares a meditation practice for quieting the mind. Format: Audio streaming with audio download Length: 5 min
Theresa Oswald, MD headshot
Theresa Oswald, MD
10
Meditations / Breath & Prana
Meditation to Shift Our Perception of Pain
Focusing on areas of the body where we experience comfort can help to reframe the places we experience pain. In this guided meditation practice, Dr. Theresa Oswald shares a simple but profound technique for reclaiming a sense of ease and comfort within the body, nervous system, and mind. Format: Audio streaming with audio download Length: 10 min
Theresa Oswald, MD headshot
Theresa Oswald, MD
7
Meditations / Breath & Prana
Meditation to Restore Vitality
In this short meditation to restore vitality, Naomi Schademan guides you through a practice for times when you’re feeling depleted from stress or from overdoing in the external world. Through guided breath awareness, learn how to use the nurturing force of prana to regain balance and find your center. Format: Audio streaming with audio download Length: 7 min
Naomi Schademan headshot
Naomi Schademan
5
Meditations / Breath & Prana
Meditation for Present Moment Awareness
Short meditation practices throughout the day can help us to re-center, and find calm in the midst of a busy or stressful schedule. In this short meditation practice, Ransom Hare guides a Meditation for Present Moment Awareness. This body-centered meditation can be practiced in just five minutes—perfect for those times you’re needing to come back to the present moment and find a sense of inner stability and ease. Format: Audio streaming with audio download Length: 5 min
Ransom Hare headshot
Ransom Hare
6
Meditations / Breath & Prana
Breath Awareness Meditation (Short Form)
In this short breath awareness meditation, Ishan Tigunait guides you through a simple but profound practice to awaken inner strength and clarity. Learn how to connect with the effortless flow of inner awareness and experience how this thread of prana has the ability to infuse the mind with vitality and joy. Format: Audio streaming with audio download Length: 6 min
Ishan Tigunait headshot
Ishan Tigunait
15
Meditations / Breath & Prana
Breath Awareness Meditation (Long Form)
Learn how to connect to the subtle realm of your being with this guided breath awareness meditation. Balance and connect to the effortless flow of awareness that engenders a deep sense of calm and profound relaxation for the nervous system. Experience breath as the gateway to inner unfoldment and acknowledge the extraordinary potential of breath to awaken the mind. Format: Audio streaming with audio download Length: 15 min
Ishan Tigunait headshot
Ishan Tigunait
12
Meditations / Breath & Prana
Awakening the Mind (Long Version)
Through our meditation practice, we can awaken the mind’s innate power of perception. In this extended meditation practice, Ishan Tigunait guides us to follow the flow of our breathing, gradually refining our awareness to reveal the energetic pulsation that accompanies each breath. This inner awakening—a more refined, illumined awareness—then empowers us to discover deeper purpose as we move back into the world. Format: .mp3 audio file with download Length: 12 mins
Ishan Tigunait headshot
Ishan Tigunait
6
Meditations / Breath & Prana
Awakening the Mind (Short Version)
In this brief guided meditation, Ishan Tigunait guides us to refine our awareness of the breath and describes how the space corresponding to the center of the forehead has the unique potential for inner awakening. The energetic pulsation of our breath activates this awakening—empowering us with a greater sense of clarity, vibrancy, and intuitive discernment. Format: .mp3 audio file with download Length: 12 mins
Ishan Tigunait headshot
Ishan Tigunait
6
Meditations / Breath & Prana
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

Mantra

8
Meditations / Mantra
5-Step Meditation: A Guided Practice
To cultivate a one-pointed mind in meditation, we need a method that supports our inner journey. Beginning with physical stillness and culminating in an expanded awareness of the subtle sound of the breath, five-step meditation is a method that systematically stills the mind and draws it deeper inward. Tune in to learn the five-step meditation process and discover the benefits of a systematic approach to practice. Format: Audio streaming with audio download Length: 8 min
Judy Moulton headshot
Judy Moulton
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