Free online mediation practices

Yoga Mediation + Holistic Coaching&Therapy in Ottawa and Gatineau

Free online meditation practices

Osho Active MEditation


Active meditations were developed in the 1970s. They are particularly suited to the Western mind as they work by defeating the mind and opening spaces so sensitivity can be developed. 

These numerous techniques open up in the body, in the chemistry of the brain and in our psyche, spaces of liberation which give us direct access to the experience of meditation, without going through the years of demanding practices of other Oriental techniques. 

Through dance, music, concentration as well as gaze and laughter, they accompany the Western brain in its opening.


There are a large number of meditations, those described below are only the most frequently practiced: 

Kundalini meditation: through vibration, dance and meditation, you go beyond the capacity of your brain and reach a state of liberation. 

Dynamic meditation: by catharsis, the dysregulation of the breath and the liberation of the unconscious spaces, pacified by the meditation, you release the psychic tensions which retain the experience. 

 – Nadabrahma meditation: bathed in cosmic sounds, you align your body and unfold your ability to give and receive. 

Chakra Breathing meditation: You breathe in each of the chakras, one after the other, and you connect to their own qualities while living an expansive awareness and harmonization experience of your entire body consciousness. 

 – Mandala meditation: by the power of the cycles of repetitions, by the sensitivity of the liberation of the vertebral column and the meditation, you create a circle of energy whose center is in you. 

 – No dimension meditation (The 4 directions): you nourish your heart, center of the transformations and distribute this refined energy around you, liberating your power of love. 

 – Heart Chakra meditation : close to the No dimension mediation, its effects are softer and sweater

 – Gourishankar meditation: the breath, the flame of a candle and you come into contact with the most subtle of your interior spaces. 

Nataraja meditation: by dancing and feasting, you reach a deep joy and go into a trance, releasing what needs to be released. 

Sufi dance meditation (whirling): Sufi spinning is one of the oldest and most powerful techniques. 

Vipassana meditation: the simplest and one of the most powerful active meditations. Through silence, you come into contact with your intimacy.

For Who ?

For everyone

Active meditations are appropriate for everyone, regardless of your age, condition, and level of yoga or other energy work. 

For some meditations using intense breathing, special attention will be given to practitioners with respiratory challenges.


Breathing in the chakras

This active meditation brings vitality and “joie de vivre”, and helps evacuate unnecessary tension. It allows us to connect to all levels of our being, from the material, to the spiritual, through the dimension of the heart.

The meditation takes place in 2 phases accompanied by appropriate sounds. Throughout the meditation, the eyes are closed, the attention turned inward.

First phase: you breathe in each of the chakras, one after the other, from bottom to top, 2.5 minutes per chakras. The feet are well anchored to the ground, leaving your body free to move according to your feelings. You repeat three times the cycle.

– Second phase: you sit down with your legs crossed, silently, eyes closed, and you observe what is happening inside of you, without judgment.


The 4 direction meditation

This meditation allows us to connect to our heart and to our own vitality. By practicing this meditation, you develop your ability to nourish yourself with what surrounds you, to turn experiences into positive and to give love. 

This meditation is close to Sufi meditation and takes place in 6 phases. 

First phase: to the rhythm of the music, by specific movements, you inhale the energy of the earth and project the breath forward, towards the North, pushing forward the palm of the hand and the whole body. Left and right are involved in this transformation movement. 

Second phase: following the same rhythm, you project the energy towards the East, then towards the West. 

Third phase: following the same rhythm, you project the energy towards the South. 

Fourth phase: always on the same rhythm, you project the energy in the 4 directions, first to the North, then to the East and West, and you finish to the South. 

Fifth phase: you sit cross-legged, right spine and let yourself be touched by the vibrations of the music. 

Sixth phase: you lie down on the ground and you relax completely, letting the sound of gongs penetrating you and letting awaken in you what must be woken up.


The vibration of the Kundalini

This active meditation is the most practiced. You will have the opportunity to experience your body and mind differently, to connect with your inner observer and to experience a state of danced meditation leading to ecstasy and the expression of your innate creativity. 

This highly appreciated active meditation has 4 phases of 15 minutes each: 

First phase: Standing, you anchor both feet on the ground and let a tremor rise from the center of the earth, in your body. At the sound of a music beyond the capacity of apprehension of the mind, you simply shake, leaving the tremor up along your spine, your limbs, your arms and your head. You encourage the tremor for a few minutes and then let the body shake on its own. 

Second phase: you dance, following the rhythm of the music. Your body, now accustomed to follow its own rhythm, its own movements, without intervention of the mind, moves in its own creativity, and expresses itself in a complete opening of itself. 

Third phase: you close your eyes, you do not move, you stay standing or you sit down. You let the music penetrate every part, every cell of your body, you perceive carefully and let what happens in you and out of you. 

Fourth phase: you lie on your back, and you remain motionless while being intensively conscious.  


You, the Universe, Giving and Receiving

This meditation is extremely subtle and passes the most impregnable fortresses of our psyche. By the gentleness, the calm, the patience and the refinement of its approach, we travel in spaces where our will can’t fight.

This meditation has 4 phases of 15 minutes:

 – First phase: sit down, eyes closed. Inhale deeply through the nose filling the lungs. Hold your breath for as long as possible, then gently exhale through your mouth and keep your lungs empty for as long as possible. Continue this breathing pattern throughout the first phase. 

Second phase: return to normal breathing and look with a light look at the flame of a candle or at a blinking blue light. Keep the body still. 

Third phase: with your eyes closed, stand up and leave your body relaxed and receptive. You will feel the subtle energies moving your body out of your usual control. Let this Latihan (i.e., spiritual practice) happen. Do not cause the movement yourself: let the movement happen, gently and gracefully. 

Fourth phase: lie down, eyes closed, in silence and motionless.


Chaos bringing serenity

This meditation invites you to free yourself from what needs to be released. You break your defences by chaotic breathing, you evacuate what encumbers you by a consciously disordered release, you are then free to access your deep, pure, fluid resources and finally you deeply integrate these newly accessible resources.

 This meditation has 5 phases:

 – First phase: Breathing – (10min) – standing up, you breathe at full lungs and belly’s’ capacity, letting the breath deregulates, becoming chaotic, unpredictable. You let your body do what it needs and wants to do without tension, as soon as the energy is there. It will move freely. 

Second phase: Madness – (10min) – you keep your eyes closed, you let express anything, you enter consciously in your spaces of madness, in your spaces of total absence of control of yourself. You do anything, go crazy and let lose, sing, shout, roll on the ground. You enter a catharsis consciously. 

Third phase: The Hou – (10min) you stop, you raise your arms to the sky and you jump in rhythm by falling on the heels to raise a shock wave to your pelvis. At each impact you release the mantra “HOU”. You surrender yourself in this rhythm and the body sensations. 

Fourth phase: Let it go – (15 min) whatever your position, just you stop, without changing the attitude of your body. Do not even move an eyelash. Remain a witness of what is happening in you. 

Fifth phase: Celebration – (15 min) – dance, let the purity of joy that lives in you expresses itself, move, celebrate the life that is in you and around you.


See the Birth of a Center

This meditation is close to the meditation of the Sufi dance by its effects. It centers you, gives you access to new interior spaces and frees you from the superfluous.

 This meditation has 4 phases:

 – First phase: The race – (15min) you run on the spot, following the ancestral rhythm of long and slow races. You breathe deeply and regularly, you raise your knees as high as possible. Forget that you run, forget that you breathe, allow yourself to become pure consciousness.

 – Second phase: The reed – (15min) sit, mouth open, jaw relaxed and let your body follow the tiny movements that occur.

 – Third phase: The eyes – (15min) lie on your back and be perfectly still, eyes open. Make circles with your eyes in a clockwise fashion and follow the music, without never closing your eyes and without stopping.

 – Fourth phase: Integrate – (15 min) close your eyes, stay still, be quiet, listen.


You, the Universe, Giving and Receiving

Nadabrahma is an ancient practice that comes to us from Tibet where it was practiced at sunrise. It can be practiced at any time of the day, alone or in a large group. You must have an empty stomach, and then rest for at least 15 minutes. The meditation lasts 1 hour.

 This meditation has 3 phases:

 – First phase: Humming – (30min) Sit cross-legged, eyes closed. Relax. The mouth remains closed and you emit a sound loud enough for it to be heard. You make it vibrated in the cranial box until the vibration occurs throughout your body. You can visualize that you are a crystal tube filled with sound waves. After a while, the buzz will continue on its own, then you will be the listener. Do not control your breathing, let it follow the sound. There is nothing to do in particular. You can let the pitch of the sound change, sometimes a slight rocking of the body appears, let it happen.

 – Second phase: Give-Receive – (15min) This phase consists of two equal parts durations of 7 and a half minutes each. Always sit cross-legged, place hands side by side, in front of the navel, palms facing the sky. Advance slowly, very slowly, with your hands in front of you, then let the arms open slowly on each side, describing two large circular arches, on the right and on the left. Feel that you are transmitting energy to the universe. You are the giver.

 After 7 and a half minutes, there will be a musical change. Bring your hands to the level of your navel, turn the palms to the ground and make arcs in the other direction. The hands start on each side and describe arcs to find themselves stretched in front of you. You then bring the hands that meet at the navel, and so on. Feel that you receive energy from the universe. You are now the receiver. You take. Do this move just as slowly as when you were giving.

 – Third phase: Integrate – (15min) Keep your eyes closed, put your hands on your lap, or next to you and remain still, quiet, focused on what is going on in you.

Kundalini Yoga Meditations


FTKY Certified Meditations

There are thousands of meditation related to the Kundalini Yoga as taught by Yogi Bhajan. In Kundalini yoga, only meditations and kriya created by a master can be practiced and transmitted.  You’ll find in this online meditation sections only meditations created by Yogi Bhajan or meditations created by Anand Sharabi (Jean Jacques Rigou)

Méditation Wahe Guru Wahe Guru

Cette méditation permet de. Relier le cœur aux énergies du haut

  1. En position assise les bras sont ouverts, inspirez par la bouche en faisant un petit trou avec la bouche. pendant 10s (intermède musical)

Durant cette respiration reprenez la connexion avec le cœur. 

  1. Chantez le mantra les bras ouverts Wahe Guru Wahe Guru faites le mouvement de remontez les bras vers le haut 
  1. Alternez avec la RF exécutée avec la bouche doucement, durant l’intermède dans lequel il y a le chant est en gurmukhi.

Pendant cet intermède revenez à la position ?

2 mn 

Le gurmukhi qui est une langue sacrée qui est à l’origine de la religion des sicks porteuse du kundalini Yoga 

  1. Inspirez bien à fond et expirez, posez vos mains sur les genoux pouce et index en contact colonne droite et méditez silencieusement.
    2 mn 

Restez dans l’observateur, restez le témoin de ce que vous ressentez et percevez, soyez juste bien présent. (10 min environ).

[Meditation Wahe Guru transmis par Sharabi au Château Laroque le 29/10/2012]


Ganesha mediation for focus and clarity

Sit with a straight spine and the eyes closed

MUDRA. The left thumb and little finger extend out from the hand. The other fingers are curled into a fist with fingertips on the Moon Mound (the root of the thumb that extends down to the wrist).       

1a) The left hand and elbow are parallel to the floor, with the tip of the left thumb pressing on the curved notch of the nose between the eyes.

1b) With the right hand and elbow parallel to the floor, grasp the left little finger with the right hand and close the right hand into a fist around it, so that both hands now extend straight out from your head. Push the notch with the tip of the left thumb to the extent that you feel some soreness as you breathe long and deep. After continued practice, this soreness reduces.

TIME: Do this for 3 minutes and no longer. With practice you can extend this meditation up to 11 minutes. But if you’ve mastered it, you only need 3 minutes for immediate focus and to stop the negative thought that was taking you where you did not want to go.

TO END: Maintain the posture with eyes closed, inhale. Push a little more and pull the Navel Point in by tightening the abdominal muscles for 10 seconds, then exhale. Repeat one more time.