Learning to meditate
Basic principles
Clothing and a place to practice
Correct body posture

Meditation for beginners

What is meditation?

Meditation is a state beyond the mind, the personality, and the ego. It is a state that allows us to get to know and befriend ourselves, to step into higher spheres of self-awareness.

Meditation is a state when you are very close to the Creator, the Supreme. But there is a distance between you and the Higher Self to which you aspire.

An analogy with a fire can serve as an example. Meditation is when you are sitting around a fire, but you cannot get close to it, because you are not yet ready. I You enjoy the warmth and love of this divine radiance, you feel warm, happy and comfortable, you are close to it and have the opportunity to enjoy it.


Enjoying and rejoicing in it is meditation. Moreover, the Creator’s radiance constantly gives you what you so desperately need. In the case of the fire, it is warmth, in the case of divinity, it is unconditional love, strength, wisdom, peace, and everything that comes with it. It is perfection, magic… And it changes you.

Meditation is a state in which you begin to possess what your meditation is directed at. When your possession becomes a more intense experience, and you nourish yourself, love grows bigger and bigger, and you are ready to dissolve in it, then does the transcendental state of Samadhi descend.

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Anyone can meditate

Your physical fitness is not important. The Kriya technique is accessible from the first days of practice to both complete beginners and advanced practitioners.

20-minute Kriya Meditation

How to begin a Kriya meditation

  1. It is recommended that you wear loose, light-colored clothing before starting meditation. Your clothing should be comfortable, relax-fitting, and not distract you during practice.
  2. Sit in a comfortable position with your legs crossed. This can be Sukhasana, semi-lotus or lotus position, etc. If you find it difficult to sit with your legs crossed, you can sit on a chair, ottoman or soft pillow.
  3. The important thing is to keep your spine straight - that's enough to get you started. The body is relaxed and the lower back is relaxed.
  4. Close your eyes, direct your gaze slightly upwards, and look through the centre of your forehead. Do not strain your eyes too much, you should feel comfortable. If you grow tired, lower your eyes, relax, rest them for a bit, then return to the starting position (the eyes always gaze through the centre of the forehead during practice).
  5. Draw your tongue back, pressing it against the upper palate of your mouth. You should feel comfortable and able do it without too much effort. Do not stress if your tongue gets tired, return it to the starting position, rest, and continue practising (the tongue should always be drawn back during practice).
  6. Proceed with meditation!

The power of concentration

Concentration means focused attention on a particular object. Concentration allows you to get closer to meditation. I Concentration is a powerful force that allows you to enter a state of meditation, in which you can be very close to the original Divine principle that you are striving towards.

Switching off the five senses

If we turn on relaxing music, use incense and such, we remain in the outside world, the connection to which is not interrupted, and we cannot enter meditation. We will be in a calm state , contemplation and relaxation, but this is not meditation.

Meditation is a state when you switch off the five senses: taste, smell, touch, sight and hearing, and only then do you stop being in contact with the outside world.

This is possible only through the scientific concentration of Kriya.  Everything else is sidestepping and a waste of time.

Purifying the body, consciousness and mind

If we want to purify our body, consciousness and mind, the only way is prayer and meditation, energising the body, as well as creating the opportunity to attract energy.

When a person has a lot of spiritual creative power and plenty of energy, they do not have bad thoughts, depression simply disappears, and everything dissolves.


During meditation, various programmes and blocks can come out of the subconscious, but they come out to be dispersed and transformed.

Therefore, spiritual practice, work therapy and physical activity pull people out of many diseases.

Conditions such as fear of life, fear of the future, struggles with the past, previous failures, that our mind draws to the fore and places in front of us, all this is purified by spiritual practice.

Inner peace and quiet

Meditation is the greatest opportunity to clear your subconscious, which holds a great deal, both positive and negative experiences.

All this rises to the surface. This is called the «spiritual purification».


In Kriya practice, we raise our consciousness to the Heavens, and all the murk rises too, in order for us to comprehend and to separate the wheat from the chaff within ourselves.

Of course, we need patience.  Prayer and meditation are very important at the initial stage, until a person can enter very deep meditation, where they communicate with their Higher Self directly, and where what is known as divine grace is constantly happening.

When beginning to meditate, you need to learn to enter a state of peace and quiet by appealing to the High. The Creator himself is present inside you as this balancing power, an intense flow of life.

During meditation, a person receives great power, so their body is transformed and renewed every time. This is why you need to pray, meditate, engage in a physical activity. But if people practice yoga – they always have something to do.

Any activity that helps a person feel their body in action is good, but if it is done mechanically, with no development or evolution, it draws away energy and a person just gets tired and gets old, just like athletes get tired after several years of intense struggle for the podium.

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If you’re practising at home, it is advisable to perform an ablution before practice, and wear white or light-coloured clothing. It is recommended to keep these clothes only for practice, so you will develop your own magnetism and the clothes will bring more energy.

We recommend wearing light-coloured or white clothing, because white colour represents white light. Colour is very important because it affects people’s minds. White colour unites all colours and white is something that is symbolically perceived by consciousness, not only by the individual, but also by others as a spiritual colour. If this is not possible, other light colours will do, but not sad, mournful ones, like black.

Clothing should be loose and comfortable.

A place to practise

If you’re living in conditions you don’t like, you may accept it as a spiritual transformation. Everyone dreams of living in a beautiful, quiet and cosy place. But it is our quiet mind which is truly cosy.

Spiritual practice is something that changes and transforms a person’s consciousness, purifying the mind, body, and space.


No matter what conditions you live and practise in, whether you have a separate room for meditation or not, your work, family and children, all this is only for Good… and it advances you very quickly.

The Science of Kriya does not require special conditions, as any available place, even a small corner in your room, is quite enough to meditate.

“My advice to people who practise is to keep practising! If you practise correctly and sincerely, after some time, you will understand how much stronger you have become. With this power comes knowledge, with this knowledge comes wisdom and personal experience…”


In Kriya yoga, the true asana is the right position of the mind, the right attitude to oneself. These are not techniques that look like a lotus pose of some kind.

If we sit in a semi-lotus or lotus position or cross-legged, that is not an asana. Asana is what we think about, what we feel, how we relate to this world, to this space and to ourselves. It is only at the eighth, ninth or even twelfth level that we start to take our body position into account.

The fundamentals of proper asana

  1. Sit in a comfortable position with your legs crossed. This can be Sukhasana, semi-lotus or lotus position, etc. If you find it difficult to sit with your legs crossed, you can sit on a chair, ottoman or soft pillow.
  2. Relax all parts of your body.
  3. Straighten your spine while your lower back is relaxed.
  4. Close your eyes, direct your gaze slightly upwards, and look through the centre of your forehead.
  5. Draw your tongue back, pressing it against the upper palate of your mouth.
  6. You begin to feel every part of your body intensely, from head to toes.

That is enough for a start. By simply assuming the right body position in space, we awaken the five universal values: Truth, Righteousness, Unconditional Love, Peace/tranquility and Non-violence.

If you would like to approach meditation from a scientific point of view, we recommend that you attend the two-day Imram Kriya Seminar.

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