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Guided Meditations & Audio Guides

Beginner level meditations package: Maha Rudra Kriya & Effortlessness & Deep Sleep

We recommend you start with these three meditations if you want to start with meditation techniques at home. It is recommended to listen to Maha Rudra Kriya in the morning or early evening (on an empty stomach or 4 hours after your last meal), and to listen to Effortless in the evening before going to bed. Deep Sleep & Cleansing of the Mind can be listened to on a loop at low volume while going to sleep. You can keep it playing on a loop to benefit from the positive affirmations for the subconscious mind while you are sleeping.


Maha Rudra Kriya

Maha Rudra Kriya is a combination of very strong ancient techniques of yogic tradition. It combines the techniques of Pranayama (breathing exercises), Nada Yoga (sound yoga), and breath witnessing. 


Maha Rudra Kriya (the mild online version shared here) is more effective than basic Rudra Kriya because it includes a self enquiry technique which guides you to introspect within.


However, the complete version of Maha Rudra Kriya, which also includes intense Kriya Yoga techniques, is not available online. These intense techniques are only shared in the right environment where proper guidance and support can be given. The full version is shared at our Himalayan camps and longer retreats.


Instructions for practice:


It is recommended that you maintain a gap of 4 hours between food intake and practice.

Maintain a gap of 1 hour between water intake and practice.

Maintain a gap of 2 hours before practice if you take tea/coffee/juice.

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Effortlessness guided meditation

As the name suggests, this guided meditation helps you understand that no effort is needed to fall into a deep relaxed state of meditativeness. Just listen to it and the voice in this guided meditation will gradually calm the restlessness of your mind.

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Deep sleep & cleansing of mind

A guided meditation for resting the mind and resetting the mind for inner peace and a happy life. Even if you struggle to practice meditation on your own and your mind is not getting proper rest, this guided meditation will help your mind to relax.

Suggested meditation programme

Step 1.

Beginner Level Meditations

Step 2.

Intermediate Level Meditation

Step 3.

Intermediate Level Meditation

Step 4.

Advanced Level Guided Meditations

For the first 7 days, listen to "Maha Rudra Kriya" (on an empty stomach in the morning or 4 hours after meals) and listen to "Effortlessness Guided Meditation” in the evening before going to bed. You may also listen to “Deep Sleep & Cleansing of Mind” while going to sleep.

After following the Step 1 for 7 days you can move to Step 2.


you can also continue Step 1 for 40 days non stop. After that please share your progress with us so that we can guide you further and you may be eligible to apply directly for the free Himalayan meditation camp described in Step 5.

If you want to continue online program please start Step 2:

Continuing the same schedule of Step 1, along with Maha Rudra Kriya replace effortlessness with "Go Deeper Guided Meditation*" any time of day and Deep sleep meditation before going to sleep for next 7 days

After 14 days, continue to listen to “Maha Rudra Kriya” and also listen to "Completeness Guided Meditation" before going to bed. You may also listen to “Deep Sleep & Cleansing of Mind” while going to sleep.

After completing the above mentioned schedule, you can apply for the Himalayan camp or attend a retreat. Those who are unable to attend the meditation camp can listen to the advanced level audio guides: Self Realisation Guide, Rudra’s Roar, Kalpshakti: Introduction to the power of manifestation, Stress Free Life.


We suggest listening to the Self Realisation Guide first, as this is a complete and comprehensive guide giving a full introduction to spiritual concepts. You can also listen to the other advanced audio guides, which are provided for specific purposes and areas of interest.

*People based outside India, please scroll down to the last section of this page to download.

If possible, please practice these meditations in the same spot every day. Keep the spot clean and if possible, while practicing meditation light an eathern lamp/ candle and incense sticks near you, like people do in temples or sacred spaces, which will help you connect more with the divine true self within.

Please contact the community on and share your experiences after 21 days, for further guidance.

Recommended tips for meditation

If possible, please practise these meditations in the same spot every day. Keep the spot clean and calm. If you wish and if possible, you can light an earthen lamp or candle and incense sticks near you while meditating, like people do in temples or sacred spaces. This will help you to connect more with the divine true self within.

  • How should I start meditating?
    For an introduction to meditation, watch the below “What is meditation and how to make it easy?” video. We recommend starting with any of Maha Rudra Kriya, Effortlessness and Deep Sleep & Cleansing of Mind. These three meditations are all available for free. Check out the suggested programme of meditations for more recommendations.
  • I’ve been practicing the online meditations for some time and want to learn more. What can I do next?
    If you have followed the full suggested programme of meditations then you can listen to the advanced audio guides, attend an in person camp or retreat, or complete any of the online workshops provided by our partner organisation Mighty Himalayas. You can also find all our latest content including teachings, answers to questions and interviews in the Videos & Articles page.
  • I’ve applied for the free meditation camp but did not receive an invitation. Is it possible to get feedback on my application? What can I do next?
    We receive a high number of applications for the free camp and are unable to provide individual feedback. If you have not received an invitation within 10 days of applying, please continue practising the guided meditations available online for another 48 days, and then apply again after the 48 days is over. If you are able to afford to pay for food and accommodation then you may also wish to consider attending a retreat. Retreats are based on the same content as the free camps but with a range of accommodation options available.
  • Can women practise the online meditations during menstruation?
    Yes, all online meditations can be practised during menstruation.
  • Is there any diksha/initiation required to practise these meditations?
    No special diksha or initiation is required. Instructions are already given in the audios.
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