Today we'll take three simple minutes to practice a kundalini yoga meditation known as exercise to simply make you a saint.
This is a beautiful meditation that utilizes a mudra or a placement of the hands along with breath and mantra.
You don't need anything to practice this meditation,
Simply find a place where you can sit comfortably.
Ideally you can sit in a chair if your back allows against a wall or sitting cross-legged on the floor.
Wonderful.
Once you have your space set up,
Simply close the eyes and for now allow the hands to rest in the lap.
Close down the eyes,
Come away from your day or your evening and come and meet the present moment.
Inhale deep through the nose and exhale out through the mouth.
I invite you here to stay in this simple seated meditation as I explain the instructions for this beautiful kundalini yoga kriya.
As you gain comfortability in your posture,
Sinking down,
Allowing the belly to relax,
Finding any points of tension along the face,
The neck,
The body and continue to release them as you breathe in and you breathe out.
Now sitting with your spine straight,
Chin in and chest out,
We'll move our hands into this mudra.
So bringing four fingers apart from the thumb into the mounds of the hands and now pull your thumb back almost as if you were giving someone a very firm tight thumbs up.
Stretch your hands keeping them as flat as possible.
Now you'll simply bend the elbows with the hands in front of you,
Two thumbs up straight out from the chest and then move them to the side for bent elbows.
Keep your elbows,
Wrists and hands all in the same plane so they are in line with each other and in line with the body out to your side.
Once you've found this placement of the arms in the mudra,
You might notice a little bit of tension in the upper back.
Just try and relax knowing that it will take some effort to hold this mudra.
Eyes are one-tenth open,
So very very slightly open,
Perhaps allowing your vision to fuzz over as you gaze at the tip of the nose.
We'll be utilizing the mantra SO HUNG.
This can be translated as I am thou or I am that and is simply a recognition of trying to yoke or combine or experience or connect our infinite and our finite selves,
Our finite human body with this felt sense of infinity.
Holding the mudra,
We'll inhale and exhale as we utilize the sound.
We'll inhale in four strokes through the nose and then we'll exhale same as we began in four strokes through the nose.
This will be the breath.
Inhaling four strokes through the nose and exhaling four strokes through the nose.
And finally,
We'll combine it all together sitting in our cross-legged position or in a chair.
Our hands are out to the side,
Elbows bent,
Thumbs up and as we inhale in these four strokes,
We'll be mentally chanting the mantra SO four times.
SO SO SO SO SO as we inhale through the nose in four parts and then as you exhale through the nose in four parts,
You'll mentally chant HUNG HUNG HUNG HUNG.
And that's the meditation.
The timing is about two seconds for the four-stroke inhale and two seconds for the four-stroke exhale.
But as always with any breath,
Any breathing meditation,
Go at your own pace in a way that feels comfortable.
Breathe powerfully and keep in a steady posture.
Staying as you are in the mudra,
We'll take one round of breath together to prepare and then we'll go into the meditation for just under three minutes.
Inhale deep.
Relax the shoulders and we begin.
SO SO SO SO HUNG HUNG HUNG HUNG.
Inhale SO SO SO SO.
Exhale HUNG HUNG HUNG HUNG Inhale SO SO SO SO.
Exhale HUNG HUNG HUNG HUNG.
Inhale SO SO SO SO.
Exhale HUNG HUNG HUNG HUNG Inhale SO SO SO SO.
Exhale HUNG HUNG HUNG HUNG.
Inhale SO SO SO SO.
Exhale HUNG HUNG HUNG HUNG.
Good.
Inhale deep through the nose and hold the breath for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Hold the hands up.
Raise the arms up and spread the fingers wide,
All ten fingers,
Both arms overhead.
Inhale once more.
Hold the breath.
Stretch the spine upward.
Reach for the sky.
Reach for the heavens.
Feel yourself light and golden.
And exhale.
Allow the arms to relax back on the lap,
On the knees.
Allow your eyes to remain closed for just a few moments more.
I'll leave you here,
But if you can remain in meditation,
You're more than welcome to sit and feel the effects of this powerful Kriya.
Have a wonderful day,
Sat Naam.
