Bonus material

Please enjoy these resources as part of your coaching program.

They are provided for your personal use only and are not to be shared.

Manual

A practical guide to help you integrate this session.

Breath set day 10: Kriya set - meditation - visualization

This is the final pracitce of my 10 day online course.

This practice is a little bit longer, but I promise you it’ll be worth your time.

We’ll start with an advanced breath set: triangle breath - alternate nostril breathing - cosmic breath 1 - breath retention inhale  - cosmic breath 2 - breath retention inhale and exhale - prana shakti - ego conqueror - simha - breath of light.

We’ll continue with a short meditation and then end with the 6phase meditation, the ultimate visualization practice.

The delicious 3-course meal of mindful breathing (appetizer), meditation (witnessing thoughts without judgement - practicing non- attachment as main course) and visualization (dessert) is my personal practice.

It’s a result of years of experimenting, testing and tweaking. It’s fun, easy, and incredibly effective.

Now it’s up to you to start experimenting!

Create your own breath set, depending on your mood. Find what feels good. If you have the time, take 10 minutes to do each part, if not, take at least 5 minutes for each.

Masterclass: Moving beyond the science behind meditation

You’ll learn the most common mistakes people make when they think about meditation, so you can move beyond them. We’ll talk about the difference between religion and spirituality. You’ll learn the difference between mindfulness and meditation (it’s actually huge!). We’ll move beyond the scientific benefits and I’ll share with you how one childhood memory shaped my entire life. Finally, I’ll share the why behind the how of my personal practice.

 Frequently asked questions and answers

Never. ever. think that. You’re a student and some conscious breathing techniques require practice, just like anything else you’re learning from scratch. As your teacher, I will sometimes challenge you. It’s up to you to learn to listen to what feels right for you.

Aim to reach a minimum of one minute and work towards reaching two minutes of inwards breath retention. For outwards breath retention, the aim is 10-20 seconds. It helps to practice controlled deep breathing (cosmic breath or spinal breath) for a few minutes beforehand.

Keep practicing and you’ll see yourself improving rapidly with this powerful exercise. Breath retention prepares your brain to respond better to intense energy outside the practice. You’re building up stress resistance, so when it arises in your life, you’re able to handle it in an elegant manner. 

This practice can take you very deep. Allow yourself to go there on your own. Music and guided meditations still give your brain something to ‘cling unto’. 

The only way to practice trust and surrender, the only way to become comfortable with the uncomfortable, is by learning to let go of control.

This is however, a more advanced approach to meditation, that’s why we practice it for only a few minutes.

Most certainly! 

Emotions and memories always get stored in the body when they’re not dealt with appropriately. They leave behind an energetic footprint. You can see it in people’s bodies, in peoples faces and eyes. 

Our culture really doesn’t provide us with a way of processing emotional pain. We suppress emotions, because we’re taught to. Not in an outspoken way, it’s just socially unacceptable. The problem with filtering emotions is that by trying to suppress some of them we end up suppressing most of them, causing distance and sometimes even problems in relationships.

If you suppress emotions and you layer them as new events keep happening, it comes out in another way… addiction, anxiety, depression, eating disorders.

So it’s vital to release stored emotions and suppressed experiences.

Some of the breathing techniques we practice are thousands of years old. They have stood the test of time, because they’re incredibly successful in penetrating deep into the different energetic layers of the body. 

Mindful breathing exercises, also called pranayama - tuning (yama) into the prana (life force) - create space in your body and mind by awakening denser levels of information and then giving you the chance to release them.

By allowing painful emotions to arise (sadness, loneliness, grief, anger, blame, never feeling good enough)… but then also letting them go intentionally… self-harming practices may start to fade away. 

Advanced and consistent practice

In the yogic tradition, the doorway to prana (life force, universal intelligence, wisdom)… is through the breath. Pranayama is an entry point to correcting your perception and refining your nervous system so more intelligent energy can move through you and eventually awaken you to your own infinite potential.

The more you practice, the deeper access you’ll gain to the subtler dimensions of prana; mastery of the mind like the experience of ‘no mind’ and access to the universal intelligence will become available to you.

Kriya yoga is considered exceptionally powerful because it works directly, efficiently, and deeply on breath, energy, and consciousness. While regular meditation mainly works through the mind and concentration, Kriya targets the energy system directly. This allows the mind to calm rapidly and brings you into meditative states in a fraction of the time it would normally take.

Kriya is a combination of pranayama, mantra, mudra, and focused concentration. By activating all these layers simultaneously — body, breath, energy, and mind — it creates a deeply transformative effect that goes far beyond any single practice.

Meditation is gentle, natural, and slowly transformative, like a river cleansing itself. Kriya, in contrast, is like a laser: intense, focused, and a true accelerator of consciousness growth.

Because the techniques are so powerful, they are traditionally passed down personally through initiation and guidance, ensuring the practice is learned safely, consciously, and with depth.

The goal

Mind-mastery, self-mastery and life-mastery are only possible when you’re able to separate your awareness from the chatter of the thoughts that constantly run through the mind.

Through kriya and meditation practices, you’re expanding the energy in your physical body and start to have access to your natural intelligence and wisdom, that goes far beyond the intelligence of your own brain.