Learn Meditation

Have you ever wondered, what do we want most in life?

Most people after a long thought would say, Peace of mind, you guessed it right. Even love after a point feels like being with someone we can find peace with. Meditation is often suggested as an entry point to this elusive peace and to the inner world. And rightly so. It has proven itself for thousands of years, in the Indian milieu.

Though popular belief is that Meditation is a tough discipline, or is it?

Many have tried and failed, “I keep getting thoughts!” Others have always dreamt starting it one day, alas the day never arrives. “I don’t get time!” Thus life passes by in a blink. When we get time, perhaps in old age, then it is too late to train a fatigued, worn out mind. have you ever wondered? When this life ends. Yes it would end for all of us. What would be the use of having lived a life so busy that we missed fulfilling our life purpose. Such a life is considered a failure by the soul, no matter how much power, money and fame we acquire.

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As we know – Bad habits are easy to form. Good habits take effort. Bad habits lead to bad choices and thus our downfall. Even historically, many lives with great potential were wasted thus. In short, it is easy to have a downfall, so tough to rise in life. Proof can come from anyone who has overcome a bad habit. They will tell you the effort required.

This brings us back to the topic of meditation. It might seem simple and boring to many. But to master it, take effort and work no doubt. Luckily, good habits also formed the same way, through repetition. And of course diligence and stamina. Who said, all things worth pursuing would be easy? Who said, reading the Bhagwad Gita or the Bible would be easy? You do it because, you really want to understand the text, and gain ancient wisdom.

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In this day and age, where busyness has become a status symbol and multi-tasking a virtue. The mind can be seen as a machine; it runs on the kind of fuel we feed it with. Your current state of mind is based upon how you live your life, and most importantly how you have lived your life so far. Have you lived in a state of agitation, excitement, crazy schedules and odd hours? Have you grown up seeing violence, aggression or depression? Have you not bothered to train your mind? Usually, mental health is the last vestige to care about. Yet we all want peace of mind; we crave silence and expansiveness. We travel a thousand miles, to mountain tops and deep forest to find that elusive moment of grandeur that is life. Yet we forget, whatever we experience vacations occurs within, not out there. Meditation helps you cultivate that moment right there in your living room or quiet office corner. When I used to work in advertising, amidst frantic life, I used to sneak out during lunch hour to nearby a park with my book. Would come back centered and rejuvenated.

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Prepare yourself for Meditation

As with Yoga, the first step in meditation (dhyana) are Dos and Don’ts, namely Yam and Niyam. The initial steps in Patanjali’s Ashtanga Yoga, which summarily means, “Right Living”. Ahiṃsā (अहिंसा): Nonviolence. Satya (सत्य): truthfulness, non-falsehood, Asteya (अस्तेय): non-stealing, Brahmacharya (ब्रह्मचर्य): marital fidelity or sexual restraint, and Aparigraha (अपरिग्रहः): non-greediness, non-possessiveness.

This leads to second aspect of Niyam or adding disciplines to life via: Śauca (शौच): purity, clearness of mind, speech and body, Shantosh (सन्तोष): contentment, acceptance of others and of one’s circumstances as they are, optimism for self, Tapas (तपस्): austerity, self-discipline, persistent meditation, perseverance, Svādhyāya (स्वाध्याय): study of self, self-reflection, introspection of self’s thoughts, speeches and actions, and lastly Ishwarparinidhan (ईश्वरप्रणिधान): contemplation of the Ishvara (God/Supreme Being, Brahman, True Self, Unchanging Reality), attunement to the supreme consciousness. Right Living can also aspects of Buddhist Eightfold Path, Right Speech, Right Actions and Right Livelihood.

For example, if you are abusive at home or work place, if you are involved in any corrupt trade or practise, chances of your finding peace are dim. No matter how hard you try. Do not delude yourself. Right Livelihood and Actions through the day are as important to meditation path as is posture: Upright, yet relaxed.

Various scriptures have given various methods of meditation, Shiva Sutras and here in Bhagavad Gita:

स्पर्शान्कृत्वा बहिर्बाह्यांश्चक्षुश्चैवान्तरे भ्रुवो: |
प्राणापानौ समौ कृत्वा नासाभ्यन्तरचारिणौ || 27||
यतेन्द्रियमनोबुद्धिर्मुनिर्मोक्षपरायण: |
विगतेच्छाभयक्रोधो य: सदा मुक्त एव स: || 28||

“That person expelling from the mind all external sense objects (Shutting out all thoughts of external enjoyment), with the gaze fixed on the space between the eyebrows, equalizing the flow of the incoming and outgoing breath in the nostrils, such a person in control of his senses, mind, and intellect. Being so dedicated to liberation, this wise one becomes free from desire and fear and anger, always lives in freedom (is factually liberated).”
~ Bhagavad Gita: Chapter 5, Verse 27-28

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Knowing the difficulty in the path, several tools have been suggested by various teachers. Pratyahara, withdrawal of senses. Literally meaning “control of ahara,” or “gaining mastery over external influences.” Avoid getting too involved with drama of the world. No getting carried away, so in time equanimity can come.

Now to bring Dharana, or focus and concentration, we some tools like Sewa, which is volunteering or selfless-service for those involved in an ambitious life,

Bhakti taking cue from last Niyama of Ishwarparinidhan (ईश्वर- प्रणिधान), we can take on Bhajan, singing or listening to Lords praise. Vigrah puja, worshipping your beloved deity at the altar, it naturally brings peace to the mind to many, preparing it for the practice of meditation.
Mantra Sadhana, Japa, chanting of mantra is another good practise to bring focus in the mind. And thus with God’s blessing you are ready, to taste the immense richness of peace the abides in the divine. You close your eyes, and there you are on your mountaintop. Easy-peasy? Naah…It is work nevertheless. As they say, initially it takes effort to reach a state of effortlessness. Start today. Sit quietly for a while, watch your breath. That would be a good start..

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In our group meditations of Gurgaon Meditation Circle and Bhopal Meditation Circle, we have introduced various aids in meditation. One of the important aids we recently tired was bhajan. Post listening a bhajan, devotional song. Our meditation became easier and soothing. Less of a struggle as love soothes the mind, like nothing else. Also Mantra Sadhna.

Our Group meditations are free of cost, and open to all.

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How Meditation can Change your Life

Meditation is only for people who want to grow spiritually, or is for saints and sages! It is to be pursued only in old age, in infirmity or post retirement.

Is that what you also think about meditation?

What you are going to read for next 2 min will surely change your perception towards Meditation. Let me share with you benefits of Meditation you can’t afford to miss.

  1. Stress Reduction:

Modern life is becoming increasingly stressing, work and family pressure are mounting. Work life balance has become an increasing challenging task, and worrisome for medical practitioners. Now as a contrast, imagine: When you close your eyes, and sit comfortably for a few minutes, focussing on your breath it is after all a mini vacation. Research has also shown that regular meditation practice has far more lasting benefits than vacations we often take to de-stress or to compensate for a busy work life.

Regular meditation practice can reduce levels of the stress hormone cortisol in your body, and inflammatory chemicals like cytokines. Thus, creating lasting health benefits.

  1. A) Improves blood circulation
  2. B) Controls blood pressure
  3. C) Stabilises breathing
  4. D) Improves Immunity
  5. E) Helps in fighting cancer cells
  6. Furthermore, meditation improves symptoms of stress-related ailments, like Irritable Bowel Syndrome (IBS), Post-traumatic Stress Disorder (PTSD), and Fibromyalgia. It reduces insomnia and improves quality of sleep and thus better recovery of body from day-long stress.

2. Strengthens Aura

img-20210303-wa0053Our energy system is like a home, it needs to be cleansed daily. Else it gets clogged with energetic debris, negative emotions and energies. Ultimately this makes energies sluggish and blocks Chakras, which regulate our energies. In time, blocked chakras means related physical, mental and emotional ailments or disorders.

Meditation is also help us strengthen our aura, the energetic protective shield around us, to avoid contamination from environmental negativity (office/home) or even soul attachments. In fact, when we do Energy Clearance, we recommend daily meditation post session, especially Chakra Meditation. This is to avoid recontamination. Else people with weak aura need to get their Energy Clearance done every few months.

3. Improves Focus and Concentration:

As you train your mind daily to focus on an object, which in fact is the yogic practice of dharana or concentration; soon you would find focusing your mind becomes easier. This is why many corporates are now using daily mediations as a tool to make work environment less toxic, while improving efficiency and productivity at the same time. And then there are other benefits also, for example students who meditate regularly, find great improvement in their grasping power, memory retention as well as recall.

  1. Enhances Emotional Health.

Once we learn to watch our thoughts via mediation, we gradually learn to observe how we are responding to our environment, stressful everyday life situation including people who stress us. This helps regulate our emotions better, and respond mindfully to life situations. We also learn to release difficult emotions, safely, calmly and in a regulated manner. Thus, improving emotional regulation.

A) Helps in overcoming depression

B) Helps in reducing Anxiety.

C) Reduces the state of constant hyper-vigilance, which tightens muscles and in time causes aches and pain in long run, besides building stress hormones. Also when we are relaxed, we tend to become less reactive, less pessimistic. People might find us less crabby, cranky and cantankerous.

  1. Increases Self-awareness.

Meditation facilitates a state of self-inquiry, contemplation and self-examination. To know yourself after all is the primary goal of adult life. Peace, Insight and Enlightenment. Learn to still and know thy Self.

However the biggest benefit of self examination would be improved relationships. Meditation is to give us a starting point to work on ourselves. Examine how we can do better in relationships. As your major failings and life lessons often coming from relationship dysfunctions. Slowly by spending quiet time daily with yourselves, we hope is that as go forward, you start questioning, “What is my lesson or learning in this?”.. “How can make my relationships better?” and finally “What is my role in this conflict?”  Lest you begin to believe that you are saint, or sorted it is the people around you that have to change. If you do inner work, we can there to help you further, through Inner Child Healing, Emotional Detox, PLR, LBL and Shadow Work etc. Else life passes by in a blink, as we all have such busy lives these days.

What does Research Say?

Meditation has proven to be having positive impact on mind, by de-stressing it. MBSR (Mindfulness-based Stress Reduction), a derivative of Mindfulness practice is popular in the West since 1970s at UCLA and Harvard. Now it is also used in Mindfulness-based cognitive therapy.

Gradually, as we train our mind, it become quieter and quieter. The lake waters are no longer restless and turbid. Till it is crystal clear. Then we get to penetrate through the dense layers of our being through our insight – our inner sight. Cutting through layers of facade and one day we get know who we really are. That has been the lure, of meditation for thousands of years.

Though why take my word for it, try for yourself! Here is simple step-by-step guide to start your meditation practice. I know you’d thank me soon.

What Meditation isn’t for

Meditation is not a substitite for therapy, or counselling and for Energy Clearance. Many people think that if they can meditate, they can fix themselves. You can’t do your own therapy. You need help.

Secondly, if you energies are not clear, you would find it hard to meditate, focus or will get fogginess, nightmares and intrusive thoughts. Usually such people are advised Eneregy Clearance or PLR. If there is childhood trauma, panic, or anxiety you need to work through it, before you gain full benefit if meditation.

Here is an except from a 1989 article by a noted teacher in this field, Jack Kornfield. “Meditation and spiritual practice can easily be used to suppress and avoid feeling or to escape from difficult areas of our lives. Our sorrows are hard to touch. Many people resist the personal and psychological roots of their suffering; there is so much pain in truly experiencing our bodies, our personal histories, our limitations. It can even be harder than facing the universal suffering that surfaces in sitting. We fear the personal and its sorrow because we have not learned how it can serve as our practice and open our hearts.
We need to look at our whole life and ask ourselves. “Where am I awake, and what am I avoiding ? Do I use my practice to hide ? In what areas am I conscious, and where am I fearful, caught, or unfree?”..”

– Jack Kornfield, Read full article (Even the Best Meditators Have Old Wounds to Heal) here

Are you prone to Overthinking? – Read more

Starting meditation practice is simple.

  1. Sit comfortably in a chair or sofa.
  2. Close your eyes, and bring attention to your breath. The incoming breath and outgoing breath. Gradually you would find your breath become relaxed and deep.
  3.  If you feel you have lost focus, gently bring it back to the breath. Some people even find use of mantra or Japa mala beneficial in training the mind.

As a hypnotherapists, healers and spiritual counsellors, we find guiding people into deep states of consciousness or helping them relax, most satisfying. If you want you enjoy some our meditations on our YouTube channel – Inner Journeys


If you want to start or deepen your practice, we are here to help.

  • Abhishek – Gurgaon Meditation Circle – To join click here or msg your name to 9810206293, we will add you to our Whatsapp group
  • Priyanka – Bhopal Meditation Circle – To join click here, or msg your name to 9594280000, we will add you to our Whatsapp group

Learn meditation in one-on-one sessions:

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Besides attention group meditations, if you wish to take individual sessions for learning meditation, do contact our facilitators.

Duration of sessions would 45 min -1 hours depending on the requirement. Monday to Saturday by prior appointment only.

Charges: Rs 2000/- per session.

Location: Online over Zoom app


At our Centres in Sector 57, Gurgaon, India and Mahendra City, Bhopal, India.

Facilitators: Abhishek Joshi & Priyanka Shukla

You can choose from different kinds of meditations:

Meditation for Beginners Series

1. Mindfulness Meditation (breath and body awareness Meditation) – increase awareness, focus and mental agility
2. Healing Light Meditation – for physical healing
3. Body Relaxation and De-stress Meditation
4. Chakra Healing Meditation – to enhance physical and emotional well being

Advance Meditation Series

5. Meditation for Emotional Release – for Emotional healing, Somatic release for PTSD
6. Meditation to connect with Spirit Guides/Angels – Receive daily guidance from your guides


Thank You🙏🏻…It was an overwhelming experience. Looking forward to join in more sessions 😊
– Vinay

Thank you for the wonderful experience .
– Preeti

As usual, this too was really a great and unique experience.. Thanks for the opportunity and enlightening group discussions.
– Milind

Thank you so much… Looking forward to many more such Divine and relaxing Sunday mornings😊.
– Sanya

” Thanks for the warm welcome Abhishek! It was a wonderful session today. It feels blessed to a part of this peaceful journey😇”
– Geetika

” Thank you Abhishek for the deep inner positive drive. Would look forward seeing you all in the upcoming beautiful times.”….
– Sandeep

“Thank you very much Abhishek Ji, for wonderful meditation session. Day by day, these sessions are emptying negativities from mind and leading to beautiful world..”
– Pravin

“It was so relaxing and refreshing meditation today.”
– Sajal


Q. I have difficulty in sustaining concentration. Mind is preoccupied with many thoughts of work.

A.It’s natural, when your mind is preoccupied with many things.

You can do light exercise, stretching, slow deep breathing or even pranayam for a few minutes before sitting for formal meditation.

Regular Meditation trains the mind to focus. Whereas usually we have a habit of multi tasking or scattered focus. Mind training takes time and effort that’s why it’s called Sadhna.

If the issue sustains, you might need get an Intuitive Reading for us to checked by sending a recent photograph, in case you have soul attachments or some form of negativity in your system.

Q. How do I introduce Meditation to my teenager son, who is having difficulty focussing on studies?

A.Ask him if he wants TRY a breathing exercise to increase focus.. for 2 minutes?

As it has helped you. Avoid using word Meditation. If he says yes…then guide him to watch his breath at belly or navel for 10 counts. Play soothing music on Insight Timer app or any other.

Once he does that for 10 days. Then suggest if he wants to TRY any mantra to chant slowly. Om a few timesthen guide Where is a will, there is way.

Love and Light
Abhishek Joshi & Priyanka Bhargava

Need help or healing?

If you interested in taking an Online/Offline session. Send in your name and location to Email: info@innerjourneys.life. Also send in brief profile and a simple photograph.

Contact: Abhishek:  +91 981020 6203, Priyanka: +91 959428 0000.

Further Resources: 

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