Hello and welcome.
This is a three-minute Kundalini meditation for a calm heart.
Wherever you're joining from,
You are so welcome.
Please come cross-legged or if you are seated,
Just make sure the feet are planted on the ground below you,
Beneath you.
Bring the hands onto the knees.
Let's begin to close the eyes as we inhale deep in the belly.
Holding the breath at the top,
See if you can relax the shoulders down.
Pull the belly in through the nose.
Exhale the breath out.
A little more length in the spine.
Inhale tall.
Hold the breath,
Humble the chin down and in and press the fingers,
The palms,
The hands right in front of the heart center.
Exhale the breath out.
Inhale deep and hold.
Hold the breath.
Press the palms.
Press the fingertips.
Elbows are wide.
Lift the heart.
Relax the ribs.
Beautiful,
Gentle exhale.
We will tune in with the yadi mantra,
Aum Namo,
Gurudev Namo three times together.
Please take a nice big deep inhale.
Aum Namo Gurudev Namo Aum Namo Gurudev Namo Aum Namo Gurudev Namo Aum Namo Aum Namo Gurudev Namo Let's inhale deep.
Holding the breath,
Suspending it at the top.
Really locking the eyes closed,
Rolled up towards the eyebrows right in between that point where the eyebrows want to meet.
Right at the forehead,
The mind's eye.
Sipping more air through the mouth and a gentle exhale through the mouth.
Relax the hands,
Relaxing the breath.
Take that left hand right onto the heart.
The fingertips,
The thumb tip are facing towards the right.
Please keep the finger as if they're glued together on the chest,
On the heart space.
And again,
The fingers are pointed to the right.
Right hand is as if you're taking an oath or making a pledge here,
Giving a pledge.
Just connect the index and thumb of the right hand so you're in that gi and mudra.
The elbow is just resting,
Resting on the side of the body by the ribs.
The palms facing forward.
And again,
The fingers are together connected.
Those are your antennas.
The forearms just perpendicular to the ground.
Beneath you,
Below you,
Beyond you,
We are all connected.
The breath is going to be nice and easy.
Your eyes here are closed.
Your choice if you want to let a little peek of light in,
Just one tense open if that's the case.
But if not,
Keep the eyes completely closed and again focused at the third eye point between the brows and up towards the forehead.
Breath you will inhale long and deep through the nose.
You will hold at the top,
Suspend the breath,
Consciously relax,
Puff the chest,
Raise it high,
Open the heart.
And when you're ready,
You'll exhale,
Pull the navel in,
Pull the belly button towards the spine.
And when you're done exhaling,
You'll hold at the bottom of that exhale.
Smoothly,
Completely,
Just hold as long as possible.
And when you're ready,
You're going to inhale again.
You'll hold that breath as long as you need at the top until you're ready to exhale and you will exhale.
So lock into the mudra,
Lock into the breath,
Lock into you.
Maybe this is the first time or the thousandth time you feel your heart under that left palm.
Emotionally,
This meditation is going to help open up our perception,
It's going to clear any fogginess we might have pertaining to our relationships with ourselves,
Which then turns into the relationships we have with others.
This is a great meditation to do if you are ever upset,
If something needs a response.
This really conditions the breath,
Opens up the awareness,
Helps the lungs.
You can go up to 31 minutes with this meditation.
Beautiful.
Stay with that long,
Deep breath.
Keep the eyes rolled up and in.
You've got just about a minute to go.
When you're holding the breath in or out as long as you can,
Just make sure you're not putting any tension on the body,
No strain in the muscles.
It's effortless.
You are being breathed.
Let's take a nice big inhale.
Holding the breath at the top.
Exhale.
Stay in the posture.
We're going to inhale quickly and strongly exhale three times.
Let's inhale together.
And through the mouth,
Powerful exhale.
Inhale.
Through the mouth,
Powerful exhale.
Stay in the posture.
Last time.
Inhale.
Through the mouth,
Powerful exhale.
Relax the hands down.
Let the palms be up on the knees.
Inhale.
Through the mouth,
Side out.
Notice any changes,
Any shifts.
This peace,
This stillness,
This calmness is yours whenever you need it.
Let's take the hands in front of the heart.
Rub the palms together.
Create a little heat in front of the heart,
A little activation here.
And when you're ready,
Prayer mudra.
Fingers pointed up,
Pressing the palms and the fingers together.
Elbows wide,
Lift the heart.
Inhale.
Exhale.
Closing our time together with one long sat and one short nam.
Inhale please.
Sat.
Sat.
Nam.
Sat Nam.
Namaste.
Have a beautiful day everybody.
