Online Class: Meditation 101 — Learn How to Meditate

In this course, we will explore the various techniques of meditation, such as sitting, standing, and yoga.

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Course Description

Meditation Mastery: A Comprehensive Journey into Awareness

Meditation, a revered practice with origins stretching back millennia, serves as a gateway to profound awareness, enriched introspection, and unparalleled relaxation. While historically linked with spiritual pursuits, this disciplined focus on diverse elements—whether an object, sound, movement, or merely the essence of attention—transcends religious bounds. Its universal appeal emerges from its intrinsic ability to foster a deeper connection with the self and the present moment.

This course, Meditation Mastery, delves deep into the multifaceted realm of meditation, offering participants an enriching exploration of various meditation techniques. From the classic sitting posture to the dynamic realm of yoga, the aim is to immerse the student into the very heart of these practices. Fundamental to this journey is the cultivation of acute awareness—of one's thoughts, environment, bodily movements, and crucially, the rhythm of one's breath. This isn't about strict mental control or letting go entirely; it's about striking that delicate balance, where one is fully immersed in the 'now,' attuned to every nuance of the self and the surroundings.

The cornerstone of meditation is comfort and tranquility. As participants traverse through diverse meditation techniques, they are encouraged to identify those methods that resonate most with them. A pivotal aspect of this journey is the shedding of pre-existing biases or notions about meditation. With an open heart and mind, students are positioned best to absorb the art and science of meditation.

Course Breakdown:

  • Lesson 1: What is Meditation?
    • Dive into the foundational concepts of meditation. Understand its origins, core principles, and relevance in today's world.
  • Lesson 2: Why Meditate?
    • Explore the manifold benefits, both psychological and physiological, that can be reaped from regular meditation. Delve into recent scientific studies that underscore its transformative effects.
  • Lesson 3: Proper Physical Space for Meditation
    • Understand the significance of cultivating the right environment for meditation. From the aesthetics of the room to the ambiance, every detail plays a pivotal role in enhancing the experience.
  • Lesson 4: Mindfulness of Breathing
    • Dive deep into the art of breath control and understand its pivotal role in meditation. Discover techniques to harness the power of breath to deepen meditation experiences.
  • Lesson 5: Proper Meditation Postures
    • A hands-on exploration of the various postures in meditation. From sitting to standing, understand the biomechanics and the energy dynamics of each.
  • Lesson 6: Health Benefits of Meditation
    • Delve into the therapeutic advantages of meditation, backed by current scientific research. Explore its impact on stress reduction, cognitive enhancement, emotional regulation, and more.
  • Lesson 7: History of Meditation
    • Embark on a temporal journey tracing the roots and evolution of meditation across cultures and eras.
  • Lesson 8: Meditation and Religion
    • Analyze the interplay between meditation and various world religions. Understand its role in religious rituals, practices, and spiritual quests.
  • Lesson 9: Path to Enlightenment
    • Explore the philosophical underpinnings of meditation and its association with enlightenment, self-realization, and spiritual awakening.
  • Lesson 10: Meditation Techniques
    • A comprehensive guide to diverse meditation techniques practiced worldwide, helping students find the method that resonates most with them.
  • Lesson 11: Meditation and Yoga
    • Delve into the symbiotic relationship between meditation and yoga. Understand how they complement each other in holistic well-being.
  • Lesson 12: Daily and Weekly Meditation: Morning Pages and Artist's Dates
    • Integrate meditation into daily and weekly routines. Explore innovative approaches to cultivate mindfulness, creativity, and rejuvenation.

Embarking on this course is akin to embarking on a voyage into the very core of one's being. Whether a novice or seasoned practitioner, there's a wealth of knowledge and experience awaiting every student in this transformative journey into the realm of meditation.

Course Motivation

In this course, we will explore the various techniques of meditation, such as sitting, standing, and yoga.  Becoming aware of your thoughts, surroundings, sounds, smells, bodily movements, and especially your breath are fundamental techniques of meditation.  The basic objective is to be present – here and now.  It is the act – some would say the art – of being precisely in the moment, neither controlling your mind rigidly nor letting it go completely, but being aware of who you are and where you are. 

When many people think of meditation, they conjure up images of a Buddha-like person sitting in a lotus position surrounded by tranquil music and burning incense.  While this familiar image is indeed how many people practice Meditation, it is certainly not the only way. 

Meditation is, first and foremost, about being comfortable and at peace.  As we explore several techniques of practicing meditation, you may pick and choose the practices that make you feel comfortable.  It is important to leave your preconceived notions of meditation behind you, keep an open mind, and be willing to learn the art of meditation. 

Meditation is not a practice of achieving ecstasy, nor is it an attempt to be a "better person."  It is simply creating an environment in which we are able to reach a level of self-awareness that we are unable to do in our usual environment.  It is the creation of a space in which you meet your fears and insecurities, and your hopes and dreams.  It is the creation of a space in which you ask deep questions and, sometimes, receive answers.  It is the process of both analyzing your thoughts and clearing your mind. 

Before we explore the techniques of meditation practices in detail, we will first ensure that we set up the proper environment for our daily meditation.  We are naturally influenced by the physical space around us, and creating surroundings filled with beauty, simplicity, and tranquility will aid you in achieving an effective meditation.  The physical space we create for meditation does not need to be elaborate.  In fact, simplicity is an extremely important and fundamental concept in meditation.

Establishing a routine whereby you practice in the same place and at the same time is recommended for meditation.  You should commit yourself to meditate regularly and to adopt a routine.  The daily commitment you make to meditation will aid you considerably in achieving a greater sense of harmony and self-awareness.  This course will show you how to carve out time from your daily schedule even if you think you don't have the time or the privacy. 

Many people who have a casual interest in meditation know that controlling one's breath is important in meditation.  In fact, being mindful of one's breath is one of the most fundamental principles of meditation.  An entire section of this course is dedicated to this topic due to its importance and prominence.  In the section called Mindfulness of Breathing, we will explore the importance of calming the mind and opening ourselves up to the possibility of achieving a higher level of self-awareness and consciousness. 

We will explore the two main types of meditation and how to effectively meditation in each of the two distinct styles:

Samadhi Meditation – Concentration Meditation, where one concentrates on a single object voluntarily and effortlessly for a period of time.  In traditional Buddhist meditation, there are over 40 objects of meditation, such as earth, water, fire, etc., and breath is clearly one of the most popular objects of meditation among most practitioners. 

Vipassana Meditation – Insight meditation, where one contemplates a situation or a thought, and analyzes one's observations and experience. 

Whereas Vipassana meditation is about analysis, thinking, and contemplation, Samadhi meditation is simply calming the mind and concentrating on a single object.

Health Benefits of Meditation

We will dedicate an entire chapter to the health benefits of meditation.  Whereas it used to be practiced in Western culture by just a small portion of the population, today meditation is earning acceptance as a beneficial physical program.  In countless medical journals, scientists have demonstrated their findings that meditation leads to better overall health and we will explore the specific ways in which it does, from the lowering of cholesterol and blood pressure, to the increase in self-esteem and well being.

Meditation has been practiced for thousands of years.  Archeological finds from prehistoric times, especially Indian texts, contain references to many different forms of meditation.  Tantras, or Indian scriptures, dating as far back as 5000 years ago, mention various techniques of meditation.  Although its origins are deeply rooted in religious beliefs, meditation is not a religious practice.  It is practiced by millions of non-religious people everyday who extol its countless health benefits. 


Meditation was born in the Eastern culture.  It was originally derived from Hinduism during the Vedic period, which extended from approximately 2,000 BCE to 600 BCE.  Meditation was initially used by the Hindus as a way of discerning the true nature of God, or Brahman. 

In approximately 500 BCE, the Buddha, Siddhartha Gautama, taught meditation to his many followers, and in doing so showed how meditation can assist in the Path to Enlightenment.  In this course, we will explore what it means to be on the Path to Enlightenment, and how meditation can, and is, used to attain what the Buddha called a state of "Nirvana."

As we will discover, meditation does not simply involve sitting down and remaining perfectly still.  Although sitting meditation is a method that is used by many people, millions of practitioners incorporate yoga into their meditation practices.  In this course, we will explore a basic introduction to yoga and how it helps to achieve a deeper sense of concentration. 

During the yoga poses you will learn in this course, you will practice breathing while doing a variety of poses meant to increase flexibility, strength, balance, and overall tranquility. 

Yoga is a practice for the whole body.  While it most certainly has many physical benefits like strength and flexibility, it nourishes your spirit as well.  You will feel refreshed and relaxed after even your first few yoga sessions, and it is an excellent method to practice meditation. 

Meditation is an art that has been practiced and refined for centuries.  From the Supreme Buddha to the simple community gathering down the street, it has been a source of self discovery and enlightenment for all types of people.  The answers you seek, or the relaxation you need, await you as you begin your practice of daily meditation.

  • Completely Online
  • Self-Paced
  • Printable Lessons
  • Full HD Video  
  • 6 Months to Complete
  • 24/7 Availability
  • Start Anytime
  • PC & Mac Compatible
  • Android & iOS Friendly
  • Accredited CEUs
Universal Class is an IACET Accredited Provider

Course Lessons

Average Lesson Rating:
4.5 / 5 Stars (Average Rating)
"Extraordinarily Helpful"
(3,845 votes)

Lesson 1: What is Meditation?

Meditation is a practice by which a person achieves a greater sense of awareness, wisdom, introspection, and a deeper sense of relaxation. 15 Total Points
  • Lesson 1 Video
  • Lesson discussions: Meditation; Reasons for Taking this Course
  • Complete Assignment: An Introduction
  • Assessment: Lesson 1: What is Meditation?

Lesson 2: Why Meditate?

For the last 5,000 years, people have practiced meditation for a variety of reasons, including the achievement of a higher sense of awareness, a deeper relaxation, better health, and peace of mind. 9 Total Points
  • Lesson 2 Video
  • Assessment: Lesson 2: Why Meditate?

Lesson 3: Proper Physical Space for Meditation

Before we start to explore the techniques of our meditation practices, we must first ensure that we set up the proper environment for our daily meditation. 35 Total Points
  • Lesson 3 Video
  • Lesson discussions: Meditation Space
  • Complete: Lesson 3 Assignment
  • Assessment: Lesson 3: Proper Physical Space for Meditation

Lesson 4: Mindfulness of Breathing

All human beings need to breathe to stay alive. It can be said, then, that we live when we are breathing. But, most of us who are in good health take breathing for granted. 34 Total Points
  • Lesson 4 Video
  • Complete: Lesson 4 Assignment
  • Assessment: Lesson 4: Mindfulness of Breathing

Lesson 5: Proper Meditation Postures

Maintaining the right posture during your meditation practice is important for several reasons. Most importantly, good posture is necessary to protect your back from injury or strain. 20 Total Points
  • Lesson 5 Video
  • Complete: Lesson 5 Assignment
  • Assessment: Lesson 5: Proper Meditation Postures

Lesson 6: Health Benefits of Meditation

Meditation has been practiced for centuries, and throughout history, practitioners have espoused its many healthful benefits. 10 Total Points
  • Lesson 6 Video
  • Assessment: Lesson 6: Health Benefits of Meditation

Lesson 7: History of Meditation

There is strong evidence to suggest that meditation has been practiced for thousands of years. Archeological finds from prehistoric times, especially Indian texts, contain references to many different forms of meditation. 10 Total Points
  • Lesson 7 Video
  • Assessment: Lesson 7: History of Meditation

Lesson 8: Meditation and Religion

We have learned in this course that meditation leads to a higher level of consciousness and awareness. 10 Total Points
  • Lesson 8 Video
  • Assessment: Lesson 8: Meditation and Religion

Lesson 9: Path to Enlightenment

The Noble Eightfold Path, the teachings of the Buddha, lays out the path to the end of suffering. "The middle way," as it is often described, is a series of principles and guidelines which aid in the development of the Self. 20 Total Points
  • Lesson 9 Video
  • Complete: Lesson 9 Assignment
  • Assessment: Lesson 9: Path to Enlightenment

Lesson 10: Meditation Techniques

In this lesson, we shall explore techniques for effective Meditation. These techniques can be used by both beginners and expert practitioners. 20 Total Points
  • Lesson 10 Video
  • Complete: Lesson 10 Assignment
  • Assessment: Lesson 10: Meditation Techniques

Lesson 11: Meditation and Yoga

As we have seen throughout this course, meditation does not simply involve sitting down and remaining perfectly still. 20 Total Points
  • Lesson 11 Video
  • Complete: Lesson 11 Assignment
  • Assessment: Lesson 11: Meditation and Yoga

Lesson 12: Daily and Weekly Meditation: Morning Pages and Artist's Dates

We have seen throughout this course that meditation is about finding the way to the truth--the truth about ourselves and our world. Through the practice of meditation, we achieve a higher level of self-awareness and understanding. 76 Total Points
  • Lesson 12 Video
  • Lesson discussions: Morning Pages; Program Evaluation Follow-up Survey (End of Course); Course Comments
  • Complete: Lesson 12 Assignment
  • Assessment: Lesson 12: Daily and Weekly Meditation: Morning Pages and Artist’s Dates
  • Assessment: The Final Exam
Total Course Points

Learning Outcomes

By successfully completing this course, students will be able to:
  • Define meditation and recognize its benefits.
  • Define proper physical space for meditation.
  • Demonstrate mindfulness of breathing.
  • Demonstrate proper meditation postures.
  • Describe health benefits of meditation.
  • Summarize history of meditation.
  • Summarize meditation and religion.
  • Describe path to enlightenment.
  • Demonstrate meditation techniques.
  • Summarize meditation and yoga.
  • Demonstrate mastery of lesson content at levels of 70% or higher.

Additional Course Information

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Course Title: Meditation 101: Learn How to Meditate
Course Number: 7550359
Lessons Rating: 4.5 / 5 Stars (3,845 votes)
Languages: English - United States, Canada and other English speaking countries
Availability: This course is online and available in all 50 states including: California, Florida, Georgia, Illinois, New York, Pennsylvania, Ohio, and Texas.
Last Updated: January 2024
Course Type: Self-Paced, Online Class
CEU Value: 0.8 IACET CEUs (Continuing Education Units)
CE Accreditation: Universal Class, Inc. has been accredited as an Authorized Provider by the International Association for Continuing Education and Training (IACET).
Grading Policy: Earn a final grade of 70% or higher to receive an online/downloadable CEU Certification documenting CEUs earned.
Assessment Method: Lesson assignments and review exams
Syllabus: View Syllabus
Course Fee: $120.00 U.S. dollars

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Student Testimonials

  • "I really appreciated the teachings of Meditation 101, and the feedback I received from my instructor. This course provided the perfect introduction to the history of, and practical application of, Meditation, helping me fully understand why so many people recommend this practice in our daily lives, but also to unveil the secrets of spiritual peace, mindfulness, confidence, and good health and well-being (to name a few) that this wonderful art can bring to a person. I really enjoyed everything I learned, and I really needed it in my life. Thank you!" -- Sarah J.
  • "I have recommended the course to a friend and also a local workshop I attend. I am spreading the word how much I enjoyed and the help I got from this course." -- Nicola C.
  • "This has been a great introduction to Meditation and I found the course material relevant and easy to understand. The instructor was prompt and always provided feedback and encouragement. I will definitely recommend this course to anyone who is interested in getting started on learning to Meditate." -- Zoripha K.
  • "I think the instructor was great, and really knowledgeable. Great class!" -- Jens P.
  • "I found the explanation of the different poses helpful. Even though this course took longer than the other ones I think it was very beneficial for the assignments to try different aspects for a few days, unlike some classes where you just spit the material right back." -- Megan P.
  • "I enjoyed learning about Mindfulness of Breathing and the history of Meditation. Also, the chapter on Meditation postures. I have long been in interested in Meditation and this class forced me to learn how to practice Meditation and make it a part of my daily life. I also loved the last chapter that covered using the technique Morning Pages from the book The Artist's Way. I have been using this technique and find that it is helping to open my mind." -- Susan P.
  • "I find all aspects of the course helpful as this was the first time doing a study in meditation. It was very enlightening and provided me with some of the tools necessary along the road of self improvement. I have only good to say about the instructor. He was prompt in grading my lesson and provided valuable comments when needed. I find him to available at all times which I think is excellent. I would not hesitate to do other courses with him." -- Joan M.
  • "Instructor is really expert in his field and goes a long way in making you feel like you're really there taking the class and not in a virtual classroom. I came to a better understanding of what the practice of meditation was about and left the class able to meditate." -- Jill A.
  • "I liked the simplicity but quality of this course. The instructor is expert and available." -- Ineke D.
  • "I needed a means to try to relax, lower my blood pressure, this course helped me do that." -- Robert C.
View More Testimonials...

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