Receive your Gaja mantra
Learn the purpose of mantra and receive the personal sound you will use in your meditation practice.
Gaja Meditation and Mindfulness Foundations
Find stillness without forcing your mind to be quiet.
Receive your Gaja mantra, learn a meditation practice you can confidently return to, and deepen your awareness through mindfulness practices that engage each of the five senses.
- Five guided classes
- Your Gaja mantra
- Meditation and mindfulness
- Lifetime access
A different way to begin
Your mind does not have to be empty for meditation to work.
Many people come to meditation believing they need to stop their
thoughts, hold perfect focus, or immediately feel calm. When that does
not happen, they assume they are doing something wrong.
This practice is not to force your way into silence. It is to learn how to return.
- A personal mantra gives your awareness a gentle place to settle.
- Clear instruction helps you understand thoughts, restlessness, and other common experiences.
- Mindfulness teaches you to carry greater presence into the world beyond your meditation seat.
What you will experience
Five classes. One practice you can keep returning to.
You will move from learning the foundations to practicing independently, with both mantra meditation and sensory mindfulness supporting the way you meet daily life.
Learn how to meditate
Follow a clear, approachable method that does not require you to force concentration or eliminate thoughts.
Grow with the practice
Understand common meditation experiences and build a rhythm that feels realistic, steady, and sustainable.
Awaken the five senses
Explore mindfulness through sight, sound, touch, taste, and smell so awareness becomes part of everyday life.
Inside the course
Your five foundational classes
Each class builds on the one before it, taking you from your first introduction to a personal practice that includes both inward meditation and present-moment mindfulness.
01 Introduction to Gaja Meditation Taught by Roger Gabriel
Discover what meditation is, what it is not, and why an effortless approach can make the practice more accessible. You will begin experiencing the method rather than only learning about it in theory.
02 Personal Mantra Instruction Taught by Roger Gabriel
Receive your Gaja mantra and learn how to use it as a subtle anchor for awareness. Roger guides you through the practice so you can begin meditating with clarity and confidence.
03 Growing in Practice Taught by Roger Gabriel
Learn how to establish a consistent routine, work with common questions and challenges, and understand the experiences that can arise as meditation becomes part of your life.
04 The 7 States of Consciousness Taught by Roger Gabriel
Explore a Vedic map of consciousness, beginning with familiar waking, dreaming, and sleeping states and opening toward the possibility of expanded awareness supported by meditation.
05 Mindfulness Through the Five Senses Taught by Laura Plumb
Turn toward sight, sound, touch, taste, and smell as doorways into the present moment. Through guided practices, you will explore both what you notice and the awareness that is noticing.
A practice that becomes yours
Your mantra gives you a simple way back to stillness.
A mantra is a subtle sound used silently in meditation. Rather than asking you to control the mind, it gives your awareness a gentle point of return whenever thoughts, sensations, or outside distractions arise.
In this course, you will receive your personal Gaja mantra and learn how to use it independently. The goal is not to make you dependent on an app, recording, or outside guide. It is to help you develop a practice you can carry with you.
Your mantra is intended for your personal meditation practice. You will
receive clear instruction on how to use it with ease and respect.
Two complementary practices
Meditation turns awareness inward. Mindfulness brings it into the world.
Mantra meditation
Rest beneath the activity of the mind.
Your mantra supports an inward movement of awareness. You practice allowing thoughts to come and go while gently returning to the sound, creating space for deeper rest and a quieter relationship with mental activity.
Sensory mindfulness
Meet the present moment through your senses.
Laura guides you to notice direct experience with greater clarity and less automatic judgment. The senses become practical pathways for reconnecting with what is here now.
Sight
Sound
Touch
Taste
Smell
Together, these practices help you cultivate inner stillness without
disconnecting from the richness of everyday experience.
Meet your teachers
Guided by teachers who make subtle practices understandable.
Roger Gabriel leads your mantra meditation journey, while Laura Plumb helps you extend awareness into a grounded exploration of the five senses.
Meditation teacher
Roger Gabriel
Roger has spent decades teaching Vedic meditation and helping students translate ancient wisdom into a personal, sustainable practice. He guides the first four classes, including your mantra instruction and exploration of consciousness.
Mindfulness teacher
Laura Plumb
Laura is an Ayurvedic educator, author, and contemplative teacher known for making embodied awareness approachable and meaningful. She guides your fifth class, Mindfulness Through the Five Senses.
What learners are saying
A practice that can finally click.
“Before this course, I thought meditation wasn’t for me. But the way this program breaks it down—it just clicked. Now it’s part of my everyday life.”
Amanda S. First-time meditator
“I’ve done other programs, but this one made everything fall into place. The explanations, the guided meditations, the flexibility—it felt like a reset for my nervous system.”
Miguel R. Wellness coach
“Even as someone who’s meditated off and on for years, this gave me a whole new level of understanding and depth.”
Jo L. Yoga teacher
A welcoming place to begin
This course is for you if…
You do not need previous experience, special equipment, or the ability to sit perfectly still. You only need curiosity and a willingness to practice.
- You have tried meditation but still wonder whether you are doing it correctly.
- You are brand new to meditation and want clear guidance from trusted teachers.
- You want a personal practice that is not dependent on a new guided recording every day.
- You are interested in both inward meditation and practical, present-moment mindfulness.
- You are considering the Meditation and Mindfulness Instructor Certification and want to experience its foundational module.
Course details
Start now and move through the practice at your own pace.
Your enrollment includes all five foundational classes and the guidance you need to begin using your Gaja mantra and sensory mindfulness practices independently.
Format
Self-paced online course
Curriculum
Five foundational classes
Access
Instant and lifetime access
Experience
No prerequisites required
Frequently asked questions
What to know before you begin
Do I need meditation experience?
No. The course is designed to welcome complete beginners as well as people who want to refresh or deepen an existing practice.
How will I receive my Gaja mantra?
The Personal Mantra Instruction class guides you through receiving your mantra and learning how to use it in your meditation practice.
Is this a guided meditation course?
You will be guided as you learn and practice, but the course is designed to help you meditate independently with your mantra rather than rely on a recording every time you sit.
How quickly do I need to complete the five classes?
There is no required completion schedule. You can move at your own pace and return to the material whenever you want to revisit the teachings or refresh your practice.
Does this course certify me to teach meditation or mindfulness?
No. This is a personal foundations course and the opening module of the larger Gaja Meditation and Mindfulness Instructor Certification. The standalone course does not confer an instructor credential.
What do I need to participate?
You need an internet connection and a comfortable place to sit. Headphones may be helpful, but no special meditation equipment is required.
Begin your practice
Give yourself a practice you can return to for years to come.
Receive your Gaja mantra, learn to meditate with greater ease, and discover how mindfulness through the five senses can bring awareness into everyday life.
$149
Enroll now
One-time payment · Instant access · Lifetime access