7-Day Online Meditation Course
Learn to Meditate Online at Your Own Pace
Have you ever wanted to start meditating but did not know where to begin? Or do you already meditate and want to explore new techniques? This online meditation course gives you a clear and simple path, and all levels are welcome. The course is designed as a 7-day journey with one guided video and one new technique for each day, but you can always go at your own pace and take as much time as you need. By the end, you will know six different styles of meditation and have a daily practice that feels natural to you.
There is no single "right" way to meditate. Some people find peace in silence, while others feel more at home with breath, mantra, movement or music. That is why this course lets you try many styles. You will notice how each technique affects your body, your energy and your mood during the day, and you will discover which practice works best for you.
The Course at a Glance
The course includes 6 video lessons with about 5.5 hours of teaching and practice, a 7-Day Meditation Manual and a live Q&A with Punnu on Zoom, which takes place every month. Each video teaches one meditation style, together with the philosophy and the benefits behind it. Because the course is self-paced, you can pause, rewind and repeat any practice as often as you like, and you can take a break whenever your body and mind need time to rest.
Why a Daily Practice Makes a Difference
A new habit grows best with small, steady steps. Practicing a little every day helps your mind and body get used to sitting quietly, and it makes it much easier to continue after the course ends. Instead of only reading about meditation, you will actually feel what it does for you.
Along the way, you will also learn the wisdom behind each practice. Punnu explains the Vedic philosophy and ancient teachings that support the techniques, and why the speed and rhythm of your breath matter so much. You will understand how meditation can calm the mind, release emotional blockages and support physical, emotional and mental healing.
Try a Free Preview First
Not sure yet if this course is right for you? You can watch a free 7-minute video from the Chakra Dhyana lesson before you decide. All you need is a free account on Yoga Barn Online, and you can get a real feeling for Punnu's teaching style. Watch the free preview here.
Your 7-Day Meditation Journey
Follow this simple rhythm of one technique a day, or take as much time as you need. You decide the pace.
Day 1 – Meditation in Silence:
Learn to observe silence and simply be with yourself.
Day 2 – Active Consciousness Meditation:
Use breath and focus to activate your chakras and Kundalini energy.
Day 3 – Chakra Dhyana:
Chant and focus on each chakra with a practice that is more than 5,000 years old.
Day 4 – Soham Process:
Connect your consciousness with the divine through the breath.
Day 5 – Kundalini Meditation:
Shake, dance, sit and rest in the 4 stages of this Osho meditation.
Day 6 – Yoga Nidra & Mantras:
Enjoy a deeply relaxing guided journey in savasana.
Day 7 – Live Q&A with Punnu:
Join the monthly Zoom call to ask your questions and get personal guidance for your practice.
What's Included
• 7-Day Meditation Manual
• 6 self-paced guided meditation videos (about 5.5 hours in total)
• Monthly live Q&A with Punnu on Zoom, which you can join as many times as you wish
• Certificate after completing the course
• Lifetime access to all course materials
In the stillness of meditation, we find the rhythm of life.
- Punnu Wasu
Punnu Wasu
Punnu was born in India into a family deeply rooted in kirtan, devotional music and spirituality. He began exploring meditation at a young age and later studied with masters in ashrams and meditation schools across India and beyond. Before he started teaching, he practiced meditation for himself for more than 20 years.
Today, Punnu brings over 35 years of meditation and holistic healing experience to his students, with more than 10,000 hours of teaching around the world. In this course, he makes deep practices simple and easy to follow, whether you are completely new to meditation or have practiced for many years.
What You Will Learn
Your breath is the most powerful tool you carry with you every day. In this course, you will learn how to use it to quiet mental chatter, handle difficult emotions and support your health. You will discover simple techniques to calm your nervous system when you feel stressed, or to energize your body and mind when you feel tired, so you can meet life with more balance.
• Learn 6 different meditation techniques, step by step
• Sit comfortably and create the right setup for your practice
• Use your breath to calm or energize your body, heart and mind
• Welcome emotions, sensations and expressions as a natural part of meditation
• Understand the 7 main chakras, including their names, symbols, locations and sounds
• Discover the power of mantra and your own voice
• Use visualization to deepen your meditation
• Set clear intentions and use manifestation to create positive change in your life
• Enjoy deep relaxation with Yoga Nidra
• Experience meditation with music, movement, dance and stillness
All Levels Welcome
This course is open to everyone. If you are new to meditation, you will get a clear and friendly start, with every technique explained step by step. If you already meditate, you can explore new styles and understand the philosophy behind them more deeply. You do not need any special equipment or flexibility. All you need is a quiet place to sit or lie down and a device to watch the videos. If you often feel stressed, find it hard to switch off, or simply want more calm and clarity in your life, this course is a wonderful place to begin.
Learn at Your Own Pace
There is no fixed start date and no need to rush. Many students like to watch one video a day and finish in about a week, but you can also take more time and repeat a technique until it feels right for you. When you are ready, join the live Q&A with Punnu on Zoom, which takes place every month. You are welcome to join as many times as you wish, so you can come back with new questions as your practice grows.
Learn Anytime, Anywhere with Yoga Barn Online
This course is offered through Yoga Barn Online, the online platform of The Yoga Barn, the well-known wellness center in Ubud, Bali. It brings the spirit of Bali into your home with live and on-demand yoga, meditation and wellness classes. Because you keep lifetime access, you can return to the videos whenever you need them, repeat your favorite practice, or start the whole journey again.
Ready to Go Deeper?
After the course, many students want to keep their new practice alive. If you feel drawn to devotion, mantra and the heart, continue with the Bhakti Online Meditation Program. And if you would like to experience Punnu in person, you can join one of his Meditation Trainings in Bali or his Meditation Trainings in Switzerland.
Frequently Asked Questions
Is this course for beginners or for experienced meditators?
It is for all levels. Beginners get a clear step-by-step start, and experienced meditators can learn new techniques and the deeper philosophy behind them.
Do I have to finish the course in 7 days?
No. The course is designed as a 7-day journey, but it is completely self-paced. You can take as much time as you need and repeat any lesson whenever you like.
How long are the lessons?
Each of the 6 videos is about one hour long, with about 5.5 hours of teaching and practice in total. You can pause and continue at any time.
When is the live Q&A with Punnu?
The live Q&A takes place on Zoom once a month. You can join whenever you are ready, and you are welcome to join as many times as you wish.
Can I watch a part of the course before I buy it?
Yes. You can watch a free 7-minute video from the Chakra Dhyana lesson after creating a free account on Yoga Barn Online.
Will I receive a certificate?
Yes. After you complete the whole course, you receive a certificate.
How long do I have access?
You have lifetime access to all course materials, so you can come back to your favorite practices whenever you like.
Important Health Information
Some meditation techniques, especially strong breathing and active meditations, may not be suitable for everyone. Please take extra care, or speak with your doctor first, if you have any of the following:
• Severe mental health conditions
• Heart or blood pressure problems
• Pregnancy
• Epilepsy or seizure disorders
• Breathing or respiratory problems
If you are not sure whether this course is right for you, we are happy to help. Please email us and we will help you decide if this program meets your needs and suggest any changes to the practices.
Course Price
USD 97
Includes all 6 video lessons, the 7-Day Meditation Manual, the live Q&A with Punnu on Zoom, your certificate and lifetime access to all course materials. The live Q&A takes place every month, and you are welcome to join as many times as you wish.