MEDITATION FOR A CALM HEART

The subtle force of prana resides in lungs and heart. This meditation will relax and calm you in a really short time. Just three minutes can make a difference.

This meditation is perfect for beginners. It enhances lung capacity and soothes the heart. It opens up space and relaxes both the body and mind. Whenever you feel triggered, perform this meditation for a couple of minutes before you respond to whatever is bothering you.

Before you start the practice, please tune in. By tuning in you connect yourself with the energy of all the Kundalini masters like choosing a frequency in the radio.

Straight to the PRACTICE:

Tune In with the Adi Mantra:

Sit in easy pose, bring your palms together at the heart center. Apply a light pressure between your palms. Feel a firm pressure at the center of the sternum, where the hands touch your chest. The spine is long and straight. Eyes are closed. Chin is slightly tucked in. Connect to your breath for a while, before you chant. Take a deep breath in and chant ONG NAMO GURU DEV NAMO while you exhale. Adjust the length of the mantra according to your breath. Repeat the mantra at least three times in total.

ONG NAMO GURU DEV NAMO can be translated with: I bow to the creation, I bow to the teacher within.

After the Adi mantra above I recommend that you chant the Mangala Charan Mantra three times for protection (optional):

AAD GURAY NAMEH

JUGAD GURAY NAMEH

SAT GURAY NAMEH

SIRI GURU DEVEH NAMEH

English Translation:

I bow to the primal source of creation

I bow to the wisdom through the ages

I bow to the true source of creation, the true identity of self

I bow to the great, unseen wisdom

THE PRACTICE

POSITION & MUDRA

Sit in Easy Pose and place your left hand on your chest with the palm facing inward. Form Gyan Mudra with your right hand by touching the thumb and index finger together, and hold it on your right side as if taking an oath. Keep your shoulders relaxed.

THE EYES

Close the eyes or watch straight with a soft gaze while leaving the eyes open 1/10th.

THE BREATH

Take a deep breath in, suspend the breath in as long as it is comfortable, exhale completely and hold the breath out as long as you can. Continue this breathing pattern for the rest of the practice. Holding the breath shouldn't be stressing at all, suspend it peacefully. Make sure to inhale completely and to empty your lungs while exhaling.

TO END THE MEDITATION

At the end the meditation: Take a deep breath in and exhale completely. Return to a natural way of breathing. Sit a short while with eyes closed and contemplate the change free of any judgement.

DURATION

Start with three minutes and build it up to maximum 31minutes. You can also meditate in steps. Exercise three minutes meditation, rest for one minute and then repeat the same sequence twice.

To end the practice please tune out.

Tune Out:

Sit in easy pose, bring your palms together at the heart center. Apply a light pressure between your palms. Feel a firm pressure at the center of the sternum, where the hands touch your chest. The spine is long and straight. Eyes are closed. Chin is slightly tucked in. Take a deep breath in and chant SAT NAM while you exhale. Adjust the length of the mantra according to your breath. Inhale deeply and chant while exhaling. The SAT is long, the NAM is short. Repeat the mantra three times.

SAT NAM can be translated as "True Identity". This mantra connects you to the infinite part of yourSELF - your soul.

If you have any questions about this meditation, I am happy to assist.

Sat Nam!

This meditation is courtesy of YB Teachings, LLC. It was originally taught by Yogi Bhajan.

The instructions and advice given on the blog and/or during classes are not a substitute for professional medical or psychological treatment of ailments. The information and exercises have been carefully considered and reviewed, however its application is at your own discretion and responsibility. As with all unsupervised practice your use of the instructions on this website is taken on your own risk. Results regarding benefits do vary according to physical differences, correctness and frequency of the practice. If you have an injury or illness and are in doubt as to whether yoga is suitable for you, please consult your doctor/health practitioner.