Cultivate Inner Peace and Joy

Lessons in Meditation

Learn a simple yet powerful technique of meditation as originally taught by Paramhansa Yogananda. Meditation not only reduces stress and improves physical and emotional well-being, it can help you be more focused and calm regardless of outer conditions. Obtain direct experience of the divine realities within through the practice of meditation.

Who is this course for?

This course is open to anyone who wishes to learn to meditate, regardless of religious or spiritual background. Whether or not you are a new to meditation, these lessons can help you establish and develop a deep, consistent practice and help awaken within the peace, joy and divine love that are a part of your true nature.

In addition to meditation, you will learn Paramhansa Yogananda’s “Energization Exercises,” a unique set of exercises that will give you better health, more energy, and an ability to direct the energy in the body at will.

Tuition for 9-Week Course: $69.95

You’ll receive:

  • In-depth instruction to help you create and maintain a consistent meditation practice.
  • Downloadable textbook (pdf).
  • Downloadable audio learning tracks (mp3).
  • Digital videos of Swami Kriyananda and course instructors.
  • Weekly, live guided meditations and discussions online.
  • 2 additional live question & answer webinars.
  • Interactive forums for discussion with fellow students and instructors.
  • Personal support from instructors (via email, telephone, or live chat).
  • Certificate of Completion.

**The guided meditations and discussions are every Friday at 12:00 noon Pacific Time* and on the 1st and 3rd Tuesday of each month at 6:00 pm Pacific Time.* We also offer 2 additional webinars: Opening Orientation Webinar on course start date and a Next Steps Webinar on the final week of the course. We will post exact dates and times on the course page.

*Calculate your local time here.
**All webinars will be recorded and available for later viewing.

Course Outline

The recommended pace for Lessons in Meditation is one lesson per week. You will have nine weeks* to complete the seven lessons in this course. This pace will allow you to integrate and absorb each lesson on a deeper level, helping you create a solid foundation in the practice of meditation.

Each lesson includes a reading assignment, an audio file (mp3), digital video, and a quiz. The reading assignments for each lesson are broken into three categories:

1) principles
2) techniques
3) meditation routine

The audio files (mp3) include guided meditations, chanting, and inspiration. The digital videos offer detailed instruction in meditation and Paramhansa Yogananda’s Energization Exercises.

The quizzes are to help you explore and deepen your understanding of the content in each lesson as well as get personal feedback and support from the instructor.

  • What is meditation?
  • Meditation and Health


  • When to Meditate
  • Where to Meditate
  • How to sit comfortably on the floor or a chair

Meditation Routine

  • Meditation routine for week one
  • Audio file (mp3) with a guided meditation

Further Assignments

  • Digital Video – Part 1 with Swami Kriyananda
  • Introduce yourself through the Introduction Forum
  • Quiz One after practicing lesson one routine for one week
  • Share in Discussion Forum your experience with week one (optional)
  • Importance of and power of deep relaxation in meditation


  • Relaxing the body
  • Relaxing the mind
  • Yoga postures and breathing exercises

Meditation Routine

  • Relaxation routine before meditation
  • Meditation routine for week two
  • Audio file (mp3) with a guided meditation

Further Assignments

  • Digital Video – Part 2 with Swami Kriyananda
  • Quiz Two after practicing lesson two routine for one week
  • Using Concentration to Focus Our Minds


  • Introduction to Hong-Sau

Meditation Routine

  • Meditation routine for week three
  • Audio file (mp3) with guided Hong-Sau

Further Assignments

  • Digital Video – Part 3 with Swami Kriyananda
  • Quiz Three after practicing lesson three routine for one week
  • Yogic teachings on overcoming the restless mind


  • Visualization
  • Prayer
  • Chanting

Meditation Routine

  • Meditation routine for week four
  • Audio file (mp3) with chanting

Further Assignments

  • Digital Video – Part 4 with Swami Kriyananda
  • Digital Video with Chanting (optional)
  • Quiz Four after practicing lesson four routine for one week
  • Levels of mind and the Superconscious


  • Attuning to the Qualities of God
  • Meditation on the Guru
  • Longer Rhythms: Long Meditations, Silence, Seclusion, Retreats

Meditation Routine

  • Meditation routine for week five

Further Assignments

  • Audio file (mp3) with Swami Kriyananda, Deepening Meditation
  • Two Digital Videos – Parts 5 and 6 with Swami Kriyananda
  • Quiz Five after practicing lesson five routine for one week
  • Learning to control and direct energy.


  • Key points for practicing the Energization Exercises

Meditation Routine

  • Meditation routine for week six
  • Digital Video of the Energization Exercises

Further Assignments

  • Digital Video- Part 7 with Swami Kriyananda
  • Quiz Six after practicing lesson six routine for one week
  • Making meditation a daily practice


  • Practice of Japa
  • Practicing the presence of God
  • Journal writing
  • Reviewing the day

Meditation Routine

  • Meditation routine for week seven

Further Assignments

  • Two audio files (mp3) with Swami Kriyananda, Infusing Daily Life With God’s Presence Part One and Two
  • Digital Video – Part 8 with Swami Kriyananda
  • Quiz Seven after practicing lesson seven routine for one week
After completion of all seven lessons and quizzes, you can receive your Certificate of Completion.

Frequently Asked Questions

Once the course ends, students no longer have access to it. You will have 9 full weeks to complete the 7 lessons. The recommended pace is one lesson per week, so there are two additional weeks as a cushion. Additionally, you are able to download all pdf and mp3 material. Once you complete Lessons in Meditation, you are eligible to enroll in the Lessons in Meditation Review course which will give you access to all course material for one year.
The classes are not at any particular time of day. One lesson is opened up each week. The content is available 24/7. Each opened lesson will remain open for the duration of the course. The only thing that is at a particular time are the live events.
The guided meditations and discussions are every Friday at 12:00 noon Pacific Time* and on the 1st and 3rd Tuesday of each month at 6:00 pm Pacific Time.* We also offer 2 additional webinars: Opening Orientation Webinar on course start date and a Next Steps Webinar on the final week of the course. We will post exact dates and times on the course page.

*Calculate your local time here.

All live events are recorded for those unable to attend live. We send the link to the recording to everyone enrolled in the course.
If you have extenuating circumstances, and are unable to complete the course in the given time frame, you may request a one time re-enrollment in the next session at no charge.
The time commitment varies with each student and varies with each lesson. Some of the lessons may require a little more time. 1 to 1 1/2 hours a day would be average amount of time commitment.

Course Instructors

Devalila Veenhof

Devalila Veenhof, Director of Online with Ananda, has been practicing and sharing Parmahansa Yogananda’s teachings for over 20 years. She is originally from Lake Tahoe in Northern California and first discovered Ananda in 1996. That same year, she became a Certified Meditation and Ananda Yoga Teacher and taught in her home town. She eventually moved to Ananda Village in 1998 – where she now lives with her husband Vic.  Before becoming Director of Online with Ananda in 2009, she served for many years archiving talks by Swami Kriyananda for Treasures Along the Path. Devalila is gifted in supporting and encouraging people, helping them take that next step spiritually. Through her role at Online with Ananda, she enjoys connecting with devotees worldwide, sharing in this journey of Self-Realization.

Brahmachari Jitendra

Brahmachari Jitendra is a disciple of Paramhansa Yogananda and a Monk living at the Ananda Monastery located at Ananda Village in Northern California. While serving with Online with Ananda, he enjoys spreading the ancient teachings of Yoga to all truth seekers around the world and look forward to connecting with new friends from different backgrounds and affiliations.
After reading Autobiography of a Yogi by Paramhansa Yogananda, Jitendra began his journey with the teachings and meditation in 2006. He continues to feel the inner transformation that comes with the power of the techniques. He is a certified Yoga and Meditation Teacher with Yoga Alliance (RYT 200).
Jitendra is recently from Rhode Island, where he helped lead the Ananda Yoga and Meditation Center and aided in spreading the path of Meditation in Boston and New York City. He has taught meditation in diverse settings including Yoga Studios, Colleges, High Schools, Rehabilitation Centers and more.

Nayaswami Maria

Nayaswami Maria came to Ananda in 1976 and worked on the Ananda Farm in organic agriculture from 1976 through 1986. In 1979, she was married to Ananta in a ceremony performed by Swami Kriyananda. In 1986, Swami Kriyananda asked Maria and Ananta to direct the Ananda community in Sacramento, where they served for 23 years as ministers and community managers. In 2009, Maria and Ananta were asked to return to Ananda Farm at Ananda Village to restore it to organic production and to direct the Living with Spirit Ashram and summer programs for people between the ages of 18 and 30. Maria plays acoustic guitar, harmonium and is an avid bird watcher.