Beginner Meditation

meditating with crystal singing bowls
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I learned this beginner meditation technique during a Revelation of the Spiritual Heart meditation retreat at Hridaya Yoga in Mazunte, Mexico. Catching the Uncaught Mind is one of several meditation exercises taught by Sahajananda, the founder of Hridaya Yoga. It is a particularly useful meditation technique for beginners as it brings awareness of both the breath and the thoughts whilst indicating to the practitioner how he or she is progressing.

This technique is best used at the beginning of a meditation, for the first 5 to 10 minutes to help bring awareness to breath and thoughts. Instructions (as best i remember them) for Catching the Uncaught Mind are given below.

Catching the Uncaught Mind
a beginner meditation technique

Catching the Uncaught Mind is a beginner meditation which when practiced correctly can help to increase the gaps between the thoughts and help to subsequently relax into the background of stillness.

Try to choose a quiet place where you will not be disturbed, keeping the place the same each day if possible. It is also helpful to make the space special perhaps with with some flowers, crystals etc. Adding a ritual to your meditation such as lighting a candle and/or incense, perhaps saying a prayer or setting some intentions, will help to bring a sacredness to your practice.

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Sit with the spine upright, eyes closed, relax the body and bring your attention to the breath. Keep your attention on both the cycle of the in and out breath, as well as on the sensations of the breath, such as the feeling of the air passing through the nose, and the belly rising and falling as you breath in and out.

Beginner Meditation

  • Start counting the in and out breath cycles, increasing the count by 1 with each complete in and out-breath cycle, initially starting at 1 until reaching 7
  • Upon reaching 7, start again from 1 until reaching 14
  • Upon reaching 14, start again from 1 up to 21
  • Repeat this cycle increasing by 7 each time, so next 28, 35, 42 etc.

If you lose count (probably due to becoming attached to a thought) start again from the beginning (1 to 7).

If you notice the counting has become automatic but you have attached to a thought, and therefore probably failed to keep aware of the sensations of the breath, start again from the beginning (1 to 7).

It is important to always remember the count you are on, the highest number you got to previously, and to keep an awareness of the sensations of the breath.

When first practicing this, don't be surprised if you don't get past 3 or 4 before forgetting.

I suggest to starting with a 5 minutes twice daily practice (preferably upon rising and just before sleeping) for 30 days. I also suggest using a timer and every 3 days increasing the time by 1 minute, so when you reach 30 days you will be up to 15 minutes twice daily.

At the end of this 30 day period you will have created a habit, and will likely notice some changes in your level of presence, and perhaps an increased sense of peace and calmness.

I wish you luck with your practice (but remind that you make your own luck). Practice and persistence brings perfection.

At The Sanctuary in Mexico we offer monthly three day Hridaya Silent Meditation Retreats. I hope that one day you'll join us, (and the world will be as one :-). 

Peace - pete

To learn more about Hridaya Yoga, Yoga for the Spirtual Heart, please visit this page for an Intro to Hridaya Yoga where you can read a series of articles by Sahajananda.


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Awaken & Heal E-Course

The above beginner meditation breath awareness practice is a key component of Healing Haven's upcoming Awaken & Heal E-Course, the first lessons of which will be offered for free.

During the first week you will be invited to offer some other energy exchange to ensure there is not an imbalance of energy between us.

Awaken & Heal will be delivered daily to your inbox and will include enlightening & healing information and practices, to expand consciousness, instill good habits and bring about greater peace and harmony.

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Before subscribing to this course, we ask you make a personal commitment, to practice the "Catching the uncaught mind" breathing exercise twice daily as instructed above, AND to read the daily messages and carry out any exercises where applicable for the duration of the initial 4 week course. This should take no more than 15 - 30 minutes per day. By making this personal commitment and sticking to it, by the end of the four weeks you will likely begin to see some noticeable changes in your life.

In the daily messages, you will also be offered additional exercises / reading material / audios to listen to / movies to watch, once or twice per week. Although this is not part of the agreement for you to complete these extra's, i encourage doing so wherever possible for maximum benefits. I may also suggest additional energy exchange you can offer, perhaps sharing some info. on social media as an example. This is also optional.

You will also be invited to a private members area where you will be able to ask questions and to interact with other course participants.

"If you want to go fast, go alone.
If you want to go far, go with others".

Please note that this course is currently on hold due to other commitments. Feel free to subscribe ayway so you are notified when it is finished. 

By completing the form below, you will receive the first weeks messages. In the day seven message you will be given instructions how to subscribe for week two.

I look forward to joining you on our awakening and healing journeys.

Pete Adams

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