Learn to Meditate
An Online Meditation & Mindfulness Course for Beginners
(Available in Hindi & English)Learn to Meditate Course
Idanim's Learn to Meditate is a 100% free online meditation course. Whether you're a beginner, or you've already started your meditation journey and want to go deeper, this course is designed to meet you exactly where you are.
Led by our teacher Raman, this course has 20 sessions of around 30 minutes each, available in both English and Hindi. Every session pairs an important concept with guided meditation practice, so you're not only learning about the concepts of meditation, but actually practicing it.
In this course, you'll explore 7 different meditation techniques including Anapanasati, Om Chanting, Vipassana (Body Scan), Vipassana (Open Awareness), Loving Kindness (Metta), Mindfulness of Emotions, and Mindfulness of Thoughts.
This is more than an online meditation course. It's an invitation to begin a beautiful journey of inner peace, clarity, & emotional well-being.
Course Highlights
Here's a sneak peek into our comprehensive 20-session course.
Ideal for Beginners
Learn the basics of meditation like what is the best time to meditate, different postures to sit in, duration of a meditation practice, role of anchors, etc.
100% FREE
This meditation course is entirely available to everyone on the Idanim app. No registration fee, no subscriptions, no hidden costs. Pure mindfulness, completely free.
Comprehensive Guidance
Every session focuses on key aspects of meditation and mindfulness like common mistakes, misconceptions, managing thoughts & emotions, and much more.
Guided Practice
Each session covers an important concept followed by guided meditation practice. Practice & learn 7 different techniques like Aum chanting, Anapansati, Vipassana, etc.
Available in Hindi & English
All 20 sessions, around 30 minutes each, are available in English and Hindi. Learn meditation online in a language that feels most natural to you.
Additional Resources
To support your journey, the course provides a wealth of additional materials, including informative blogs, videos and FAQs to address common questions and concerns.
Exclusive Masterclass
Complete the course to unlock an exclusive live masterclass with Raman Mittal. It's a dedicated space for deeper learning, live Q&A, and personalised guidance on your meditation journey.
Certificate of Completion
Finish all 20 sessions and receive a personalised certificate of completion. Download and share it as a milestone in your meditation journey.
Course Outline
Get a peek into what the course offers across its 20 sessions in both Hindi & English.
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Introduction to the Course
Unsure how to start meditating? Got questions about mindfulness? This course will handhold you start your meditation and mindfulness practice. Even if you’re a seasoned practitioner, this course will deepen your practice. This session covers why you should start this course and how you should approach it.
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What is Meditation & Mindfulness?
There are many definitions, pre-conceived notions and myths about meditation and mindfulness. In this session, learn about what is meditation and mindfulness, along with what they are not. We will also learn the distinction between meditation and mindfulness, and the difference between formal meditation practice and informal meditation practice.
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Elements of a Formal Meditation Practice
In this session, we’ll discuss some of the important elements of a formal meditation practice like the best time and place, how long to meditate, the importance of staying consistent, why making time for meditation matters, and what to do if you’re too busy for a formal practice.
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Postures and Mudras
In this session, we will understand about postures and mudras for your meditation practice. Postures and mudras play an important role in your practice. We will also give a demo of some of the commonly used postures and mudras.
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Demystifying Anchors
In this session, we’ll explore the role and importance of anchors or objects of consciousness in meditation. We will talk about some of the commonly used anchors for your practice. We will also talk about which anchor to choose in this practice.
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Qualities to Experience Mindfulness
When you meditate, practicing with certain qualities can make it easier to connect with your presence. We’ll discuss these qualities in this session such as effortless effort, non-judgment, sincerity, patience, kindness and openness.
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Difficulties in Meditation Practice
We all face difficulties in our practice, like feeling sleepy, bored, or having a racing mind. It’s normal to feel this way. In this session, we will talk about these challenges and how to handle them.
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Common Pitfalls in Meditation Practice
There are some common pitfalls & mistakes that are important to keep in mind. If you are aware of them then you can avoid them and get deeper into your practice.
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Which Meditation to Choose?
There are so many meditation techniques available to us. All the techniques are meant to deepen our presence and mindfulness. In this session, learn about different techniques and how should you decide which meditation is best for you.
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Thoughts – Voice in Our Head
We all experience a racing mind with an incessant stream of thoughts during our meditation practice. In this session, take a deep dive to learn about thoughts and what can you do to quieten this voice in your head.
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Identification with Thoughts
We tend to completely identify with some of our thoughts. In this session, we will understand what we mean by identification and what can free us from getting identified. We will also understand the impact of identification in our life.
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Are Thoughts Bad?
Are thoughts good or bad? Do they contain the whole reality? In this session, we will understand the true nature of our thoughts and what really causes pain. What can we do to get out of the pain?
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Emotions – Feelings in Our Body
Why do we experience so many feelings and emotions in our meditation practice or otherwise? In this session, we will learn what to do with emotions and feelings, particularly the ones that are not pleasant.
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Two Aspects of Emotions
In this session, we will learn about how and where emotions and feelings manifest in our lives. We will also talk about the “why” part and how we can come out of negative emotions.
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Role of Negative Emotions
In this session, we will talk about whether we should or should we not suppress our painful emotions. We will also talk about why we should bother to manage our negative emotions.
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How to Avoid and Get Out of Negativity?
Is there any way to avoid painful emotions? Is there a way to come out of difficult situations? We will also talk about some practices and activities to manage and avoid difficult emotions.
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Will Meditation Solve All My Problems?
Can meditation solve all your problems in life including stress, anxiety, sleep, anger? Will you not have any challenges in life after you start practicing meditation? We will talk about some of these questions in this session.
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How to Inculcate Mindfulness in Your Life?
Is meditation only to be done for a specified duration, time and place? Is there anything else that can be done that helps you inculcate and deepen joy, peace and presence in your day to day life?
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Peace or Pain? Present or Past or Future?
What would you choose between peace or pain? What would you choose between Present or Past or Future? The choice is simple and obvious but we often don’t choose the obvious. Why do we do that? Is it that difficult?
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The Last Sutra!
In this session, we will talk about the most important sutra. We will also talk about how you can continue your practice beyond this course.
Meditation · Vipassana - Open AwarenessBy the end of this course, you will have a solid foundation for your mindfulness and meditation practice; not just knowledge, but a real, lived experience of stillness and clarity. Let's begin this beautiful journey of inner peace, joy, and emotional well-being!