“Prayer is when the mind is one-pointed and man talks to Infinity. Meditation is when the mind becomes totally clean and receptive, and Infinity talks to the man." Yogi Bhajan.

Kundalini Yoga meditation provides us with specific, practical tools that support the mind and guide the body through the use of breathing techniques, mantra (chanting), mudra (hand/arm positions) and mental focus. This approach is precise, effective and practical.

In Kundalini Yoga, there is a truly extraordinary range and variety of meditation techniques which Yogi Bhajan has passed on to us. To mention just a few, there are meditations for healing, blessing, to reduce stress, cleanse the mind, overcome addictions, increase vitality, clear chakras, and increase intuition.


It is unrealistic to expect that you can simply sit down and quieten the endless mind chatter! The mind is constantly generating thousands of thoughts. What is needed is for you to sit quietly and focus inwards. Then you become very aware of what is going on in the background of your mind. Choose a mantra which may be chanted or silently vibrated, and when your mind distracts you, just keep turning your attention back to the mantra. Do not react to the thoughts – simply allow them to pass by. And be patient.


Long, deep breathing through the nose is an excellent and easy way to quieten the mind and reach a state of heightened awareness. Sit with an erect spine and slow the breathing down so that you are taking 4 to 6 deep breaths per minute. It is important that you become very still. Doing this for only 3 minutes will reduce stress and bring you into the present moment. And this can be done anywhere at all – even during busy days at work. It will bring many benefits.


It is a process of cleansing the mind. Once your mind becomes still and stops producing endless thoughts, you will feel so good that you will want to continue to practise meditation. You will need to start with a short time and work up so, as mentioned above, be patient and create your foundation.

Meditation can be truly blissful as you reach a state of elevated consciousness; but remember that it is not always so. The subconscious contains a lot of painful and unpleasant thoughts and memories, and during meditation these can rise to the surface. So you may find yourself observing some very unpleasant things - and at those times it is important to keep up! The mantras/meditations are doing their job. You are clearing out and eliminating negativity that has been covering up the divine light within you.

"A person who has the patience to allow the mind to go through its antics while remaining firmly planted, will experience something. That ‘something’ is different for each individual, but it will be in some way or another, a reawakening of the self. With this new awareness comes inner change, then outer change." Shakti Parwha Kaur



Ideal times are before sunrise and in the evening, at sunset or before retiring, but any time that works for you is fine, especially if it can be the same time each day.


At home, choose a quiet place where you will not be disturbed or distracted. If possible use the same place each day and it will soon take on a special uplifting and calming energy. Make this space your own and fill it with anything you find uplifting – candles, flowers, beautiful pictures, spiritual images. Be sure you can sit comfortably on the floor on a natural fibre rug, sheepskin or firm cushion. Alternatively, sit on a chair dedicated for this purpose.

Meditating outdoors, communing with nature in quiet solitude, is also a beautiful experience.


Chant “Ong Namo Guru Dev Namo” three times before meditation.
This mantra is chanted in monotone except for the “Dev” which is one fifth higher. You can also choose to do a short yoga set or some warm-up exercises after tuning in.


Be clear as to why you have chosen a particular meditation and what you wish to accomplish. Your meditation needs to be consistent with your goals and something which inspires you. The clearer your focus and intention, the greater the power behind the meditation. Projection is powerful, so project the result!

To gain maximum benefit, fully commit to doing your meditation for a set number of minutes over a set number of days (see below). Remember that 3 minutes a day, every day, is more effective than 31 minutes once a week. If you miss a day, do not become discouraged, just start again and keep up!

Habits, conscious and unconscious, control a great deal of our lives. Meditation can help us remove those habits which do not serve us and replace them with more positive, life-enhancing ones.

40 days: Change a habit.
90 days: Confirm the habit.
120 days: You are the new habit.
1,000 days: Mastery of the new habit.


Chant long “Sa-a-a-a-a-a-t Nam” three times (rhymes with ‘but mom’) – with hands together at heart centre.