Note: This post was updated in 2018 for clarity and additional resources.
This Kundalini meditation is perfect for when your mind is bouncing around and you need to just chill the eff out.
How you can use this meditation
I use this meditation whenever I want to completely reorganize my energy, get very centered and calm down.
It’s short (just three minutes long), so if you’re new to meditation it’s very easy. And if you’re really busy, it’s perfect for a hectic day.
You can also use this meditation to ground yourself before going into a longer meditation. I do this a lot.
In this Kundalini meditation, we use an energized breath to ground us and help us release chaotic thoughts in order to calm down.
Watch the video or keep reading for guidance on how to do this short meditation.
How to practice this Kundalini meditation to calm down
If you’re new to meditation or short on time, practicing this Kundalini meditation for 3 minutes is plenty. If you want to center into it more, you can practice for 10 or even 20 minutes.
I recommend starting with 3 minutes and slowly building up unless you’re experienced with Kundalini meditation.
Pose: Sit comfortably in Easy Pose (cross-legged) in a quiet space.
Breath: Begin breathing in for 4 strokes, and then out for 4 strokes. By this I mean almost like 4 individual breaths, and then 4 individual breaths on the exhale. (See the video for my demonstration.)
On each inhale, you experience your navel pulsing. So you pulse your belly button almost like it’s going back to your spine on the inhale, and then release it on each exhale.
(Note: If you’re pregnant or on your period, you can be more relaxed with your navel and just breathe slowly in and out for 4 strokes.)
Mantra: The mantra is optional. It’s Sat nam, which means “truth identified.” You can silently say “Sat nam” each time you inhale and then say it again, silently, when you exhale.
Close the meditation: Close the meditation by placing your hands together in prayer and pressing your hands together for 15 seconds as you inhale. Hold that breath as you press your palms together, very tightly, almost creating some tension in your body. And then on the exhale you release, and relax your hands. Repeat.
Practice more Kundalini meditation with me!
In this 4-part online course, I offer truthful guidance on life, inspiration and inner power. Each talk is followed by a Kundalini yoga set that aligns with the core lessons from the presentation. Each Kundalini meditation is suitable for beginners. Check it out here!