This Kundalini Yoga practice helps us to shine our inner light. As we support our inner transformation, we naturally seek the rays of the Sun to energize and nourish us while we stimulate the light from within.
This meditation, given by Yogi Bhajan, Master of Kundalini Yoga, will do just that. It promises to make you radiant, light, bright, and even young! Practice it for forty consecutive days and observe your transformation.
Kundalini Yoga is a science that gives us formulas for achieving higher states of being. This process is akin to baking, where specific ingredients and processes are necessary to create a cake. If you leave out an essential ingredient, such as a pinch of baking soda, you will end up without the delicious cake you envisioned.
One essential ingredient practiced in Kundalini Yoga is the initial act of tuning into the Universal energy with the Adi Mantra. This mantra is: “Ong Namo Guru Dev Namo,” which means, “I bow before the wise teacher that resides in me and resides in all creation.”
To tune in, sit on the floor cross-legged or in a chair with your feet flat on the ground. Your spine should be straight and the back of your neck long, as if you were going to flatten the back of your neck against a wall. If you feel your spine arching forward, it can be a good idea to place a cushion underneath your buttocks to prop you up and align the spine.
Press your palms firmly together in prayer pose and press the thumbs into your sternum. Close the eyes and focus them at the Third Eye. Take a few deep breaths and then chant the mantra three times.
After chanting inhale deeply and hold the breath for a few seconds, exhale and then allow your hands to release.
Instructions for meditation
Body position: maintain a straight spine as the instructions above.
Hand position/mudra: clasp the palms of the hands together in front of the heart center.
Breath: shape the lips into an “O” shape and inhale in three strokes through the “O” mouth. Exhale in one stroke through the nose.
Eyes: Keep your eyes closed throughout the meditation.
Movement: On each stroke of the inhalation, squeeze the clasped hands together and release them quickly, still holding the hands in a clasp when you release the squeeze. You will be squeezing the hands and releasing them for a total of three times as you inhale. Continue repeating the cycles of breath and movement for three minutes. You may gradually build up the time to a maximum of 14 minutes.
To conclude: Inhale deeply and hold the breath for 21 seconds, squeezing the body like iron and making a very tight grip. Cannon-fire exhale through the mouth. Inhale again and squeeze your body tightly, this time hold the breath for 20 seconds, then exhale powerfully. One last time, inhale deeply and squeeze the body, hold for 17 seconds, and again exhale with force through the mouth. Relax the posture and sit with eyes closed for a few moments, feeling your body.
To finish the recipe and finalize your practice bring the hands into prayer pose again and chant one long “Sat nam,” to ground yourself, which means, “I am truth” (it rhymes with “but Mom”).
You have now increased your pranic reserve exponentially to sustain you with energy, radiance and brightness. It’s time to kiss winter’s Snuggie goodbye and shine your light from within!
Sussy Castilla has experienced profound transformation and healing through Kundalini Yoga. She currently teaches Kundalini Yoga throughout Los Angeles.