Meditation Insights: My Experience with the Ananda Course

Chapter 1: Overview of Ananda Meditation

Ananda is a spiritual organization founded by the followers of Paramhansa Yogananda, a renowned Indian saint who shared his teachings in the United States from 1920 until his passing in Los Angeles in 1952. Yogananda introduced a meditation practice known as Kriya, an ancient Indian technique aimed at harnessing the life force or prana within us for elevated purposes. This is achieved through specific methods that calm the restless prana in our beings.

I enrolled in Ananda's introductory course on Kriya, which is the first step in a five-part series necessary for mastering advanced Kriya techniques. The latter stages are somewhat confidential, as the teachings are traditionally passed from a guru to a disciple—an integral aspect of the ancient Kriya lineage. The course was conducted online, featuring weekly live sessions, along with a variety of readings and recordings. The professionalism of the instructors left a positive impression on me.

Next, I’ll summarize the essential elements of Kriya meditation and share a key benefit and drawback from my experience.

Kriya Meditation Breakdown

The Kriya technique encompasses four primary phases:

Energization Exercises: Before beginning meditation, practitioners perform a series of 39 energization exercises designed to promote proper energy flow. Ananda presents a more metaphysical perspective on these exercises, suggesting they draw cosmic energy through the medulla oblongata of the brain, but for simplicity, we can focus on energy flow. These exercises can also be practiced throughout the day, not just during meditation.
Opening the Session: The meditation session starts with expressions of gratitude towards God and any spiritual figures for their wisdom. This is followed by several breathing techniques, such as a short inhale followed by a long inhale, tensing the body for a few moments, and then a short and long exhale. Another practice involves inhaling for eight seconds, holding for eight, and exhaling for eight, repeated for six to twelve cycles. This warm-up leads us to—
Hong-Sau Breathing: The terms "Hong" and "Sau" are derived from Sanskrit and translate to "I am spirit." Mentally repeating these sounds is intended to soothe the breath, which in turn calms the mind. During this phase, practitioners silently say “Hong” with each inhale and “Sau” with each exhale for several minutes.
Experiencing Stillness: The final segment of the meditation encourages simply enjoying the tranquil state achieved through the preceding steps. It resembles mindfulness meditation, where one remains present, observing sensations, emotions, and thoughts as they arise.

While some meditation practices focus on a single element throughout (for example, Transcendental Meditation revolves around repeated mantras), many techniques, like Kriya, follow a structured approach with a clear beginning, middle, and end.

Here is a simplified overview of the introductory Kriya method I learned. Instead of listing numerous observations, I will highlight two significant aspects.

The Positive Aspect

If I were to choose a single word that my instructors emphasized above all else, it would be "relaxation." This concept resonated with me profoundly.

While I had previously encountered discussions about relaxation in meditation, the Ananda instructors made it a central theme. They stressed the importance of relaxed breathing, awareness, and bodily sensations. This emphasis made perfect sense; when we fully relax, our minds also settle, which is the ultimate goal of meditation.

I plan to incorporate this focus on relaxation into my future meditation practices, and for that insight alone, I am incredibly thankful for participating in the course.

The Negative Aspect

One challenge I faced with the Ananda/Kriya method was its rigidity. The energization exercises, breathing techniques, and Hong-Sau practice all need to be executed in a specific sequence and manner, a point reiterated by various instructors. This structure felt somewhat constraining.

While I understand that the Ananda community likely appreciates this discipline, I personally lean towards more adaptable techniques, such as mindfulness meditation, which encourages a nonjudgmental presence with the current moment.

Conclusion

In summary, I genuinely appreciated the atmosphere created by the Ananda instructors. Their expertise and professionalism were commendable, and the $100 fee was a bargain compared to the value I gained. I would have willingly paid more for such a quality experience.

For those who prefer a structured approach to meditation, I highly recommend exploring the course. For more information, visit Ananda.org.

For a simple, free meditation program, check out my website at davidgerken.net.

Chapter 2: Personal Reflections on the Ananda Course

This testimonial video features John sharing his transformative experience with the Ananda Course in Meditation, emphasizing the benefits of the practice and the supportive community.

In this video, Maja discusses her journey through the Ananda Course in Meditation, highlighting the insights and personal growth she experienced throughout the program.