Rudra kriya - Free Meditation and Praanayam for beginners - preparatory steps for Himalayan meditation camp

Rudra Kriya - Free Meditation and Praanayam for beginners - preparatory steps for Himalayan meditation camp

If you would prefer to do guided meditation than here you can find details of Maha Rudra Kriya (this guided meditation audio has Rudra kriya + an additional meditation making it more effective)  :

Download : Maha Rudra Kriya

Rudra kriya is a combination of ancient yogic techniques of Praanayam (breathing exercise), Naad Yog (Sound yog), Breathe witnessing and these are all very effective techniques for most types of mental illnesses.

Maha Rudra Kriya (mild online version) is more effective because it includes self enquiry technique which allows you to introspect within.

However, the complete version of Maha Rudra Kriya which includes intense Kriya Yog techniques also, is not available online, because it requires a special kind of environment to be initiated into and that is the most effective among all these techniques. (Initiation happens in the Himalayan meditation camps).

Maha Rudra Kriya is a combination of very strong ancient techniques of yogic tradition and our Guru Shri Paroksh yogi ji was initiated into this technique by his Guru (an anonymous yogi) in Koteshwar Mahadev Cave temple, Rudraprayag Uttarakhand.

Please note: Above mentioned techniques are not meditation itself but preparatory steps which help you to enter meditative states, because meditation is not an act which can be done.

While practicing meditation, you will not be able to stop your mind and you should not even try to do that.
Just focus on the below mentioned activities and do not consciously create a new thought.
If possible try to get rid of any kind of identities like : nationality, caste, position, status, gender, likes or dislikes etc.
Practice it being any other life form and feel light.

Steps for simple Rudra Kriya are :


  • Start with Anulom Vilom Pranayam (extremely powerful when done correctly)
1) Use your right hand's thumb to block right nostril.
2) Exhale extremely slowly and deeply through left nostril. (So slowly, that even if a candle flame is near your nose, the flame shouldn't get disturbed)
3) Inhale slowly from left nostril.
4) Use your right hand's little finger to block your left nostril.
5) Exhale extremely slowly and deeply through your right nostril.
6) Inhale slowly from right nostril.
7) Repeat steps from 1 to 6.
Please do it for 5 minutes daily for next 40 days (Or minimum 7 days) and make sure that either it is done empty stomach or atleast 4 hrs after meals.

Naad yog (AUM chanting)

  • After pranayam, please chant AUM (Pronounced as Aa-Uu-Mm) 21 times.


  • After that for next 5 minutes, observe normal flow of your breathe - with every inhalation mentally repeat (I am not the 5 senses & this body), with every exhalation mentally repeat (I am not the thoughts & the mind )

This might sound simple, but it is a very powerful technique which can be done without expert guidance and creates a strong foundation for higher steps.

If possible, please practice these meditations in the same spot every day. Keep the spot clean and if possible, while practicing meditation light an eathern lamp/ candle and incense sticks near you, like people do in temples or sacred spaces, which will help you connect more with the divine true self within.

Please follow this schedule for best results:

Online Meditation Program

After 21 days schedule, please share your experiences of each step in detail with us on 
Then depending on your experiences we can guide you further.
Based on your progress, we might invite you to join our meditation camp in Uttarakhand Himalayas, for advance meditation techniques.



  1. Sir, if I do only this for 40 days and do not attend your camp as I am a student.
    Will it help if i do for 40 days?

    1. You just start it, you'll get your path...


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