Achieving inner calm opens up a world of extraordinary possibilities in your life.
Meditation for a Calm Heart is a simple but highly potent practice that will shift your energy and perspective. This meditation is particularly soothing. It brings a beautiful awareness to the breath, another part of our life experience that is tremendously familiar when we take the time to listen.
I highly recommend starting your meditation journey with the beautiful practice called Meditation for a Calm Heart. This powerful technique was developed by Yogi Bhajan, who introduced Kundalini yoga to the United States in 1968, intending to raise consciousness and promote healing on a global scale.
I always advise creating a sacred space and committing to a 40-day practice. This commitment involves meditating for just three minutes once a day, every day for 40 days straight. The key is to maintain consistency, as practicing for 40 consecutive days helps rewire the brain and break old patterns, paving the way for new habits. In Kundalini Technology, consistency is crucial, so if you miss a day, it’s important to start over from Day 1.
I recommend beginning with three minutes since it is perfect for beginners. At the same time, the instructions allow more advanced practitioners to extend their practice. But in the beginning, resist the temptation to challenge yourself with longer intervals. Three minutes may not seem like much, but investing this time in mindfulness will truly transform your life.
This particular meditation practice holds a special place in my heart because it is accessible to everyone and profoundly effective at offering you a healing perspective you may not have ever experienced before.
The Practice
Sit in an Easy pose (cross-legged position) or in a chair with a slight neck lock.
EYES: Either close the eyes or look straight ahead with the eyes 1/10th open.
MUDRA: Place the left hand at the center of the chest at the Heart Center. Your hand is parallel to the ground, pointing to the right. Make Gyan Mudra with the right hand (touch the tip of the index (Jupiter) finger with the tip of the thumb). Raise the right hand to the right side as if giving a pledge. The palm faces forward, and the three fingers not in Gyan Mudra point up. The elbow is relaxed near the side, with the forearm perpendicular to the ground.
BREATH: Concentrate on the flow of the breath. Regulate each breath consciously. Inhale slowly and deeply through both nostrils. Then, suspend the breath in and raise the chest. When the breath is out, exhale completely and lock the breath out for as long as possible without straining.
TIME: Continue this long, deep breathing pattern for 3 to 31 minutes.
TO END: Inhale and exhale powerfully three times. Relax.
COMMENTS: The home of the subtle life force, prana, is in the lungs and heart. The left palm is placed at the natural home of the prana, creating a deep stillness at that point. The right hand that throws you into action and analysis is placed in a receptive, relaxed mudra and put in the position of peace. The entire posture induces a feeling of calmness. It creates a still point for the prana at the Heart Center. Emotionally, this meditation adds a clear perception of your relationships with yourself and others.
