200 Hour Meditation Teacher Training in Rishikesh India

Part 1: Introduction & Benefits of Meditation & Mindfulness

• Unit 1-5: These units seem designed to help learners understand the foundational concepts of meditation, what it is (and what it isn’t), its history, and how to practice it effectively.
• Unit 6: Focuses on the broad range of benefits meditation offers, from physical health improvements to emotional and spiritual growth.

Part 2: Learn Various Forms of Meditation Techniques & Yoga Nidra

• Unit 1: Offering exposure to 15 different meditation practices will allow learners to explore different traditions and methods, giving them the tools to find the ones that best suit them.

Part 3: Yoga Nidra

• Unit 1-7: This section dives deep into Yoga Nidra, exploring its stages, its relationship to the nervous system, its distinct qualities compared to meditation, and how it works as a powerful healing tool for the mind, body, and emotions.

Part 1:

This section is all about the relationship between breathing and meditation. It focuses on the foundational practices, starting from understanding the connection between breath and meditation to how correct breathing enhances your meditation experience. It also dives into breathwork as a tool for healing various physical and emotional issues.

Part 2:

Here, you go into the physiological side of things. This part explains the mechanics of breathing, how to optimize oxygen intake, and the role of the diaphragm in respiration. It also touches on the body’s chemical processes during breathing, which is useful for understanding the deeper impacts of breathwork.

Part 3:

A deep dive into Pranayama, the traditional yogic breathing technique. This part explains not only the practice itself but also the science and healing benefits behind it.

Part 4:

This section contrasts breathwork with pranayama and explores different breathing techniques, their effects on the body, and their role in yoga. It also includes tips for developing a sustainable self-practice.

Part 5:

Focuses on how spine mobility plays a role in breathing. This is important because the way your spine moves or is restricted can affect the quality of your breath and, consequently, your meditation or yoga practice.

Unit 1: Types & Benefits of Meditation Asanas

In this unit, you'll explore various asanas that are specifically beneficial for meditation. These postures are designed to help you sit comfortably for long periods, align the body, and encourage deep breathing.

• Types of Meditation Asanas:
  • Sukhasana (Easy Pose): A simple, cross-legged position that promotes relaxation and focus.
  • Padmasana (Lotus Pose): A more advanced seated posture that helps create stability and support for deep meditation.
  • Vajrasana (Thunderbolt Pose): A kneeling position often used for its grounding effects.
  • Ardha Padmasana (Half Lotus Pose): A less intense alternative to Padmasana, providing similar benefits but with less strain.
• Benefits:
  • Physical Benefits: Increased flexibility, better posture, and improved circulation, especially to the legs and pelvis.
  • Mental Benefits: Helps promote a calm and focused mind, reduces restlessness, and fosters a sense of inner peace.
  • Spiritual Benefits: Supports deep meditation by creating a stable base that allows you to stay grounded and centered.

Unit 2: Choosing Your Meditation Asanas

This unit emphasizes how to choose the right asana for your body type, meditation goals, and comfort level.

• Factors to consider:
  • Body flexibility and comfort: Some asanas, like Padmasana, require more flexibility, so it’s important to listen to your body and adjust accordingly.
  • Purpose of meditation: Whether you’re aiming for mindfulness, deep concentration, or healing, certain asanas may suit your meditation intention better.
  • Physical limitations: If you have any injuries or discomfort, certain postures might be too intense, and alternatives like sitting on a cushion or using a chair might be more suitable.
• Tips for choosing:
  • Start with simpler, more accessible postures (like Sukhasana) and gradually progress to more complex ones (like Padmasana) as your body adjusts.
  • Ensure that the posture allows you to keep your spine straight and your breath relaxed.

Unit 3: Asana-Siddhi

“Asana-Siddhi” translates to the mastery or perfection of asana. This unit would likely focus on the deeper practice and spiritual benefits of achieving proficiency in meditation asanas.

• What is Asana-Siddhi?
  • It's the state of physical stability and mental focus achieved through consistent practice of meditation asanas.
  • In yogic tradition, Siddhi refers to a spiritual accomplishment or power gained through mastery of the body and mind.
• The Process of Achieving Asana-Siddhi:
  • Consistency: Regular practice is key. Over time, your body and mind will learn to hold the posture without strain.
  • Mindfulness and focus: As you master the posture, the goal is not only to maintain physical stability but also to focus the mind, letting go of distractions.
  • Energetic Alignment: The idea is that with consistent practice, you align the body, breath, and mind, making meditation deeper and more powerful.
• Benefits of Asana-Siddhi:
  • Greater Stillness in Meditation: As you master the physical postures, your body becomes more relaxed, allowing for a deeper mental state.
  • Increased Awareness and Concentration: Mastery of asanas allows you to channel your energy more effectively, supporting prolonged focus.
  • Spiritual Growth: Achieving Asana-Siddhi is often seen as a sign of spiritual growth, as it demonstrates discipline and harmony between body, mind, and spirit..

Part 1: Recognize & Manage Different Experiences in Your Body-Mind Strata

This part is all about awareness and understanding, helping individuals identify their mental and emotional states, and how they manifest in the body. It’s an exploration of how thoughts, feelings, and physical sensations are interconnected and how meditation can facilitate emotional regulation.

Unit 1: Identification & Objective Witnessing of Feelings/Thoughts/Emotions

• Objective Witnessing refers to observing your thoughts, feelings, and bodily sensations without judgment, creating space between you and the experience.
• Through meditation, students will practice becoming detached observers of their emotions, helping them process without becoming overwhelmed or reactive.

Unit 2: Correlation Between Stress, Thoughts, & Emotions
• In this unit, you’ll explore how stress manifests both mentally and physically, and how our thoughts and emotions fuel this stress response.
• You'll look at how different emotions (like anger or fear) contribute to physiological stress, which can affect health and well-being.
• Meditation can serve as a tool to break this cycle by fostering awareness of thoughts and feelings, promoting relaxation.

Unit 3: Meditation for Freedom from Anxiety and Better Sleep
• This unit will explore how meditation can help break the cycle of anxiety and sleeplessness.
• Techniques such as deep breathing, mindfulness, and guided meditations can calm the mind, reduce rumination, and foster relaxation.
• Students will likely practice meditations specifically designed for managing anxiety and improving sleep quality.

Unit 4: Meditation for Healing
• Meditation, when combined with intention and mindfulness, can also aid in emotional and physical healing. This section may delve into the concept of healing from trauma, stress, and chronic conditions using meditation.
• Healing through meditation involves focusing on the body and mind to release blockages, negative emotions, and physical tension.

Part 2: Transformation Through Meditation

This section is about using meditation as a tool for personal transformation, both on a physical and emotional level. It moves from inner awareness to more active mental changes, focusing on brain function and emotional growth.

Unit 1: Unwavering Your Focus

• This unit will help students practice techniques to increase concentration and maintain focus during meditation.
• It may also cover how meditation improves cognitive focus in day-to-day life, improving attention span and mental clarity.

Unit 2: Know About Vibrations, Brain Frequencies, and Changes in the Brain

• Exploring the relationship between meditation and brainwaves is a fascinating part of this section. Different brainwave frequencies (alpha, beta, theta, and delta) are associated with different mental states.
• Meditation can help shift brainwaves into more relaxed or focused states, which can be beneficial for stress reduction, problem-solving, and emotional regulation.

Unit 3: Adjusting Your Attitude Into a Positive Outlook

• This unit will teach techniques to shift from a negative to a positive mindset through meditation.
• Techniques like loving-kindness meditation (Metta) and mindfulness can help cultivate a sense of gratitude, self-compassion, and optimism.

Unit 4: Manifestation Process

• Meditation is often used to help individuals manifest their desires by focusing the mind on their goals. This unit will explore how meditation can align your thoughts and emotions with your intentions.
• Visualization and affirmations could be tools discussed here to help focus on manifesting positive outcomes.

Unit 5: Three Levels of Mind

• This unit will likely introduce the three primary levels of the mind: conscious, subconscious, and superconscious.
• Meditation helps in understanding these layers and accessing deeper states of awareness to bring about mental clarity and healing.

Unit 6: Proven Effects on Brainwaves

• Meditation has a proven effect on brainwave activity, influencing states of relaxation, creativity, and deep focus. This unit may look at the scientific side of meditation and how it changes the structure and function of the brain.
• Research-backed techniques like mindfulness and transcendental meditation could be discussed in this context.

Part 3: Learn About Stress Management Through Meditation

This section delves deeper into how meditation can help with managing stress, both in terms of understanding stress from a physiological and psychological perspective and offering practical meditation tools to manage it.

Unit 1: Scientific Foundations of Stress

• This unit will cover the biological and psychological components of stress, including the fight-or-flight response and its impact on health.
• Understanding the scientific background of stress is crucial for learning how to counteract its effects through meditation.

Unit 2: Stress Psychophysiology

• Here, you'll explore how stress impacts the body (e.g., hormone release, heart rate, immune system) and mind (e.g., anxiety, mood swings).
• Meditation can reduce the physiological effects of stress, and this unit will likely examine that connection.

Unit 3: How to Practice Basic Meditation for Stress Management

• A practical unit where students will be guided through basic meditation techniques designed to reduce stress, such as mindfulness, deep breathing, and body scanning.
• The focus will be on making these practices part of daily life for effective stress management.

Unit 4: Meditation and Pranayama for Relieving Stress

• This unit will likely incorporate breathwork (pranayama) as a powerful tool for stress relief.
• Techniques like Nadi Shodhana (alternate nostril breathing) and Kapalbhati (breath of fire) could be explored, showing how breath control can directly influence the nervous system to reduce stress.

Unit 1: What Are Chakras and Chakra Meditation?

What are Chakras?
• Chakras are energy centers in the body, each associated with different aspects of physical, emotional, and spiritual health. The word “chakra” comes from the Sanskrit term meaning “wheel” or “disk,” symbolizing the flow of energy in the body.
• There are seven main chakras, which run along the spine from the base to the crown of the head.
  1. Muladhara (Root Chakra) – Stability, grounding, survival.
  2. Svadhisthana (Sacral Chakra) – Creativity, sexuality, emotions.
  3. Manipura (Solar Plexus Chakra) – Personal power, self-esteem, willpower.
  4. Anahata (Heart Chakra) – Love, compassion, connection
  5. Vishuddha (Throat Chakra) – Communication, expression, truth.
  6. Ajna (Third Eye Chakra) – Intuition, perception, insight.
  7. Sahasrara (Crown Chakra) – Spirituality, enlightenment, connection to the divine.

Chakra Meditation:
• Chakra meditation is a practice where you focus on each of the chakras, either individually or sequentially, to clear blockages and ensure a free flow of energy. The goal is to align and balance the chakras, which can promote emotional and physical healing.
• Techniques may include visualizations, mantras (specific sounds or words), breathwork (pranayama), and physical postures (asanas) that correspond to each chakra.

Unit 2: How Do Blockages Affect You?

Chakra Blockages:

• Blockages in the chakras can occur when energy flow is disrupted, often due to negative emotions, trauma, stress, or unbalanced lifestyle choices. When energy becomes stagnant or blocked in a particular chakra, it can manifest as physical or emotional issues.
• Signs of Blockages:
  • Root Chakra (Muladhara): Feelings of insecurity, financial instability, and survival concerns; physical problems in the legs, lower back, and immune system.
  • Sacral Chakra (Svadhisthana): Emotional imbalance, issues with creativity or sexuality, low libido, or problems with the reproductive system.
  • Solar Plexus Chakra (Manipura): Low self-esteem, lack of confidence, digestive issues, and problems with personal power.
  • Heart Chakra (Anahata): Difficulty with love, compassion, and relationships; chest pain, asthma, or heart-related issues.
  • Throat Chakra (Vishuddha): Communication difficulties, feeling unheard, throat problems, or neck pain.
  • Third Eye Chakra (Ajna): Lack of intuition, difficulty focusing, mental fog, or headaches.
  • Crown Chakra (Sahasrara): Disconnection from spirituality, lack of purpose, or chronic discontent.

Impact of Blockages:
• Blocked chakras can affect not only your physical health but also your emotional and mental well-being. For example, a blockage in the heart chakra could lead to an inability to trust or form close relationships, while a blockage in the throat chakra might result in trouble expressing oneself clearly.
• Chakra meditation helps to clear these blockages by bringing awareness to the areas where energy is stuck, allowing the practitioner to release and heal.

Unit 3: Over/Under-Activeness of Chakras & Balancing

Over-Activeness vs. Under-Activeness:

• Over-active Chakras: When a chakra is overly active, it means that the energy in that area is excessive, which can lead to imbalance. For instance, an overactive solar plexus chakra (Manipura) may result in arrogance, control issues, or even digestive problems. An overactive throat chakra (Vishuddha) may lead to talking excessively or being overly dominant in communication.
• Under-active Chakras: On the other hand, an underactive chakra indicates a lack of energy in that area, which can lead to lethargy, emotional instability, and a lack of fulfillment. For example, an underactive heart chakra (Anahata) might result in feelings of isolation or inability to form deep emotional connections, while an underactive root chakra (Muladhara) might cause feelings of insecurity or fear.

Balancing Chakras:
• The goal is to create a balance in the energy system where each chakra is functioning optimally. Chakra meditation plays a significant role in this process, as practitioners can work to open up underactive chakras or calm overactive ones.
• Techniques for Balancing: Visualization, Affirmations:, Physical Postures, Breathing Exercises

Part 1: Professional Development

This section lays the foundation for what it means to be a professional meditation teacher, covering credentials, ethics, and professionalism in the teaching space.

Unit 1: Meditation Teacher Credentials

• This unit will likely cover the necessary qualifications for becoming a certified meditation teacher, which may include specific training programs, teaching experience, and ongoing professional development.
• It may also address various certifications (e.g., Yoga Alliance) and the importance of continuing education in the field of meditation and mindfulness.

Unit 2: Professional Ethical Commitments
• This unit emphasizes the importance of adhering to ethical guidelines as a meditation teacher. Topics might include: Confidentiality, Non-judgmental attitude, Boundaries

Unit 3: Professionalism Guidelines
• This section would discuss how to present oneself professionally, which might include: o Punctuality and reliability , Respect for students' backgrounds, Clear communication

Unit 4: Public Relations (PR)
• In this unit, you may learn how to promote your work as a meditation teacher. It might cover:
  • Building a strong personal brand as a meditation instructor
  • Using social media, websites, and local networking to reach potential students.
  • Managing student feedback and reviews effectively to maintain a positive public image.

Part 2: Conducting Classes & Workshops

This part of the curriculum is practical, offering guidance on how to run meditation classes and workshops effectively.

• Unit 1: Creating the Right Atmosphere
• Unit 2: Techniques to Make Your Students Comfortable During Meditation
• Unit 3: Be Flexible with Your Teaching, Dos & Don’ts of Meditation
• Unit 4: How to Hold a Class: Sequencing, Scripting & Impromptu
• Unit 5: Transforming Negative Emotions into Creative and Nourishing Energies
• Unit 6: Motivate People to Meditate & Channel Group Energy
• Unit 7: How to Align Participants' Expectations to the Delivery
• Unit 8: FAQs

Part 3: Keys to Lead a Guided Meditation

Leading guided meditation sessions requires a unique set of skills. This part of the curriculum will focus on the core elements that make a guided meditation effective and soothing.

• Unit 1: Essential Elements of a Meditation Session
• Unit 2: Topic and Discussion
• Unit 3: Progressive Relaxation
• Unit 4: Time for Silent Reflection
• Unit 5: Voice Modulation and Tone

Vasishtha Cave

Enjoy a serene Sunday morning as you take a tranquil trip to the mystical Vasishtha Cave in Rishikesh. You will journey along the Ganges, the cool breeze carrying the scent of blooming flowers. As you arrive at the ancient cave, chirping birds and rustling leaves welcome you. Inside the cave, the atmosphere is meditative, the dim light casting gentle shadows on the stone walls.





You sit in silence, feeling a deep connection to the history and spirituality of the place. The calmness of the cave, combined with guided meditation and gentle yoga, creates a profound sense of inner peace and rejuvenation, making this Sunday trip with Sri Yoga Ashram in Rishikesh an unforgettable spiritual experience.

Kunjapuri Temple

Kunjapuri Temple, one of the Shaktipeeths in Garhwal Himalayas, is a must-visit sacred place near Rishikesh. It offers a beautiful sunrise view. Located at an altitude of 1600 mts, it is around an hour; 28 km, upward journey from Laxmanjhula. The downward journey consumes around 40-45 minutes. As you climb the steps to the temple, the panoramic view of the Himalayan peaks and the flowing Ganges below takes your breath away.


The Kunjapuri trek is one of the top-rated treks in Rishikesh that offers stunning views of the surrounding region. The trek offers a chance to behold the beauty of the mountain's sunrise and the temple located at an elevation of 1,676 meters, around 30 km from Tapovan in Rishikesh. This temple is dedicated to Goddess Shakti, who is particularly revered in the region for her divine feminine energy. The temple offers breathtaking panoramic views of the Himalayan peaks like Swargarohini, Gangotri, Banderpunch, and Chaukhamba.

Ganga Aarti

Envision a tranquil Sunday evening as you join Sri Yoga Ashram for the mesmerizing Ganga Aarti in Rishikesh. As the sun sets, casting a golden hue over the sacred river, you arrive at the bustling ghats, where devotees gather in anticipation. The air is filled with the soothing sounds of chanting and the gentle ringing of bells. The fragrance of incense mingles with the cool evening breeze.





As the ceremony begins, priests light oil lamps, flames flickering against the twilight sky. The reflections of the lamps dance on the water, creating a magical, serene atmosphere. The rhythmic chants and the sight of the illuminated river fill you with a deep sense of peace and devotion.

Nature Walk

Explore the serene beauty of lush green forests, listen to the soothing sounds of chirping birds, and enjoy the fresh mountain air. This guided walk is perfect for nature lovers and those seeking a peaceful escape.

As you walk along the path, you will hear the soothing sound of the Ganges River flowing nearby.



The water sparkles under the sunlight, creating a mesmerizing view. Tall trees provide shade, their branches swaying gently in the breeze. Occasionally, you might spot a monkey swinging from tree to tree or chirping birds fluttering past.

Nature Walks are the best way to explore and get personal with wildlife and nature. A pleasant walk beneath the canopy of jungles and forests is the most fun way to enjoy nature at its best. The trail takes you through lush green forests, where you can see a variety of plants and trees. This walk provides an opportunity to connect with the natural world, leaving you refreshed and inspired.