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Are you ready to discover your life’s purpose and activate your fullest potential? Kundalini Yoga is an ancient practice that helps you channel powerful energy and transform your life. And now there is an accessible, easy way to learn how to incorporate these practices into your practice and life. Yoga Journal’s 6-week online course, Empowered Kundalini: Create the Life You Want, offers you mantras, mudras, meditations, and kriyas that you’ll want to practice every day. Sign up now!
Meditation is a procedure of cleansing the mind and taking out the garbage in the subconscious. These three Kundalini practices passed down by Yogi Bhajan, the master of Kundalini Yoga, will help you release conscious and subconscious fears that cause stress, worry, and anxiety.
Meditation for Emotional Balance
This meditation is particularly good for women and essential at times of worry, unease, and irrationality. Normally, we breathe at a rate of 15 breaths a minute, but when we’re able to rhythmically slow down our breath to only 4 breaths per minute, we have indirect control over our minds. This eliminates obnoxious behavior, promoting a calm mind regardless of our surroundings. This is a very effective method of balancing the functional brain.
Before practicing this meditation, drink a glass of water. Sit in Easy Pose. Place your arms across your chest and lock your hands under your armpits, with your palms open and against your body. Raise your shoulders up tightly against your ears, without cramping your neck muscles. Apply neck lock. Close your eyes. Your breath will automatically become slow. Continue for 3–11 minutes
Meditation for a Stable Self
This meditation is an advanced practice. It stabilizes the pranic body, resulting in an increased sense of self and elimination of anxiety. Conscious and subconscious fears negatively impact our judgment and self-trust every day. This meditation removes our reactions to those fears and makes us steady.
Sit in Easy Pose with your eyelids 1/10th open, gaze focused at your brow point. Hold your right hand 4–6 inches in front of your body at the level of your throat. Curl your fingers into a fist. Extend your thumb straight up. Hold your left hand directly below your right fist. Curl the fingers of your left hand into a fist. Extend your thumb straight up.
Adjust the position of your hand so your left thumb tip is about 2 inches from the base of your right fist and your thumbs are aligned with each other. The base of your left hand to the top of your right thumb should cover the space from the level of your diaphragm to your mouth. Hold your elbows so that your forearms are parallel to the ground.
Regulate your breath in this pattern: Inhale deeply and quickly, then exhale immediately, powerfully, and completely. Lock your breath out. Suspend your chest and keep your neck locked. Keep your thumbs stiff and in perfect position.
Hold your breath out for a rhythmic count of 26. With each count, gently apply mula bandha. Visualize as you count. See and feel the energy and awareness going up your spine, vertebra by vertebra. The count of one is the first vertebra at the base of your spine and the count of 26 is at the top of your spine at the center of your skull. Continue for 3–11 minutes
Meditation to Remove Fear of the Future
This meditation clears our fear of the future, which has been created by our subconscious memories of the past. It connects us to the flow of life through our heart center.
Sit comfortably in Easy Pose. Begin by resting the back of your left hand in the palm of your right hand. Grab your left hand with your right, so that your right thumb nestles in your left palm. Cross your left thumb over your right. Curve the fingers of your right hand around the outside of your left hand and hold it gently. Place this mudra at your heart center, resting against your chest. Holding your hands in this way will give you a peaceful, secure feeling.
Meditate to your favorite version of the shabd, Dhan Dhan Ram Das Gur. Continue for 11–31 minutes. To end, inhale deeply and relax.