A Short Kundalini Meditation for When You Need to Calm Down

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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.

Tweet: Bring yourself into that calm, centered, serene place. @gabbybernstein #spiritjunkie

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!

Turn On Your Inner Light Kundalini meditation digital course with Gabby Bernstein


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!

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  1. This is exactly what I needed today!! When I do these Kundalini meditations I immediately feel better and when I look into the mirror I can see the light in my eyes returns! Thank you Gabby! You are a godsend and blessing from the Universe!! I thank you and everyone who has come before you to light our path!!

    Sat Nam!

  2. Hi Gabby! Coming back from Spirit Junkie Masterclass and feeling SO SO excited, amped and just feeling like ‘ I can do this ‘ !!!! Also lots of ideas, thoughts in my head and things I want to get started on. I found myself this morning pulled in so many different directions with a happy but BUSY morning, seeing my kids :-), husband and getting ready to do a work fair thing later this afternoon (that I said yes to before I left for New York last week) but also feeling tired from travel and 4 hours of sleep last night!

    It’s all good, my heart is so full!!

    Thank you for these quick tips, I really needed it! Love you girl, your such a beautiful person, I really enjoyed the whole weekend and meeting you 🙂 I was so nervous I could barely say anything. Plus too, god love you, you had that huge lineup and I thought your such a generous person to give all you do for everyone who just wants to be around your light!! Sending you lots and lots of positive energy your way today. Thank-you Gabby!! Sat nam Steph xo

  3. Thank you so much for this! Now, I’m used to my naval extending from my spine on inhaling- is it almost like expanding my chest to pull in my solar plexus?

  4. Thanks for this one Gabs! I really want to try this one out in my own life, but I’m a bit confused about the navel motion involved. Is the belly supposed to expand on the inhale and compress on the exhale, like you’ve taught before? Thanks so much!!

    1. Sa Ta Na MA means infinity, life, death and rebirth. It is the cycle of change and transformation. Love that Gabby is sharing Kundalini it is a great technology.

  5. Hi Gabby! I was racing in and about to race back out to meet with a client and I saw this meditation. Ideal timing. I want to offer the best that the universe has to offer to this client, and I want to be aligned and available to deliver just that. Thank you.
    Ya got me with calm the EF down :). Peace & Love to you!
    Sat Nam,

  6. love it gabby! A few months ago I attended a crystal healing workshop and the teacher (who also teaches kundalini) led us through a similar breathing technique to program our crystals. she said that the rhythm connects us with our higher self 🙂

    Anyhooo, one question – what does the Satanama mantra mean?

    Thank you!


    ps … I wish I’d been able to make this year’s spiritjunkie masterclass! are you going to make the lectures available online? 🙂

  7. Thank you. I opened this email as I sit at emergency vet. My dogs raisins and they are inducing vomiting. I believe they have stomached of steel and will not have a reaction to raisins. Please keep us in your prayers that they are able to expel all the raisins!

  8. beautiful! is there a mudra that u use when you begin and continue thu the meditation?? Yhank u this was amazing!

    1. Just wanted to comment. You want to start the breath at the pubic bone and take it up to the chest. Expanding with each inhale and releasing on the 4 part exhale. So you get as expanded as the breath is.

      Blessings to you Wahe Guru

    2. You want to start the breath at the pubic bone and take it up to the chest. Expanding with each inhale and releasing on the 4 part exhale. So you get as expanded as the breath is.

      Blessings to you Wahe Guru

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