Posture: Sitting cross-legged on the floor or in a chair with both feet on the floor.
Breath Pattern: Inhale through the nose, exhale through the nose. Inhale through the mouth, exhale through the mouth. Inhale through the nose, exhale through the mouth, Inhale through the mouth, exhale through the mouth.
- Continue this sequence. Make your breath deep, complete, and powerful. When breathing through the mouth, purse the lips as though you are whistling.
Mudra: Bend the elbows in front of you, hands up, so they meet at the chest level. The fingers of each hand are extended and joined in a relaxed way. Cross the hands with both palms facing toward the chest. The thumbs are crossed. (The position of the left and right hands are interchangeable.)
Eye Focus: Look at the third eye point (the point between the eyebrows), then bring the eyes to the tip of the nose.
Time: Start with 3 minutes, and work up to 11 minutes.
Notes: This meditation is very simple and powerful when done correctly. It gives you powerful insight and coordinates both areas of the brain and the mystery of spiritual phenomena into the mastery of the three bodies (physical, mental, and spiritual). It is also known as Gyan Mudra Kriya.
My work views all the elements of being a human—the physical, emotional, and mental—as deeply intertwined… From this whole-person perspective, we can best identify the underlying causes of our struggles and empower ourselves to heal.
Time: Start with 3 minutes, and work up to 11 minutes.
Notes: This meditation is very simple and powerful when done correctly. It gives you powerful insight and coordinates both areas of the brain and the mystery of spiritual phenomena into the mastery of the three bodies (physical, mental, and spiritual). It is also known as Gyan Mudra Kriya.
My work views all the elements of being a human—the physical, emotional, and mental—as deeply intertwined… From this whole-person perspective, we can best identify the underlying causes of our struggles and empower ourselves to heal.
Practicing Kundalini Yoga, Breathing, and Meditation
Sarah Brassard is a writer, teacher, and coach living in Portsmouth, New Hampshire. She’s the author of Inside – A Guide to the Resources Within.
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