I reference Kundalini Yoga as the practice that gave me back my life. It was hard for me in the beginning because there was so much personal healing to do, but somehow I stuck with the yoga and meditation practices. I knew at a deep level that it would help me repair my broken circuitry.

Kundalini yoga is a holistic technology that integrates and distributes vital energy to all the systems of your life, physical, emotional, mental, and spiritual and with the health and wellness of one system, the others thrive too.

This bedtime practice is gentle and effective and will support healing sleep.

Make Yourself Comfortable

  1. Sit on the ground in a position that allows your spine the ability to lengthen. Alternatively, sit in a chair that allows your feet to rest on the ground. Use whatever pillows or props you need to make this position as comfortable as possible.
  2. Sit tall and feel the crown of your head reaching toward the sky.
  3. Tip your chin just enough to lengthen the back of your neck so your breath can flow freely.


  1. Place your hands on your belly and breathe as you normally breathe. Notice: Is your belly pulling in when you take a breath or is it pushing out? If your belly pulls in on the inhale, your breath will be shallow, only letting the air enter the upper part of your lungs. When your belly expands on the inhale, your lungs are flooded with fresh air, blowing up like a balloon.
  2. Keep your hands on your belly as you practice. Inhale. Feel your body expand, starting with your chest and stretching all the way to your belly. If your breath doesn’t make it to your belly at first, don’t worry. Allow the practice to go where it feels most natural, and work toward moving it deeper into your body.
  3. Exhale. Feel your body contract from your belly up to your chest. Let all the air from your lungs release.
  4. Start again.



Sit in Easy Pose (cross-legged position) with a straight spine. Hands are in your lap palms up, right hand resting on top of left. The thumbs touch and face forward.


The eyes focus at the tip of the nose with the eyes about 9/10th closed. There are several ways to facilitate looking at the tip of the nose. Bring your forefinger in front of your face and look at it. Keep looking at the forefinger and slowly bring the forefinger to the tip of the nose. There are some wonderful benefits to this eye focus so if you can stick with it, but if it feels too hard, close your eyes and bring your focus to the middle of your brow point.

*The eyes focused at the tip of the nose causes the optic nerves to cross at the third eye. Thus it is easier to bring your mental focus to the third eye while the eyes are directed at the tip of the nose. Both the pineal and the pituitary glands and the area between them are stimulated by this eye posture, which has the effect of breaking old habits and creating new ones.

Breathing and Mantra:

Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts


Then exhale in 2 equal strokes, mentally projecting WAHE GURU

WAHE GURU means ecstasy. WAHE GURU is the result of integrating SAT NAM into the psyche. When we experience the Truth, we feel ecstasy.


Continue for three minutes. This meditation will often put you to sleep before you complete the allotted time.