A Moment of Silence
You wander from room to room hunting for the diamond necklace that is already around your neck. Rumi
Sometimes we forget… to take a moment for ourselves and reconnect within. In our hectic lives, so many things are happening, our to-do lists are full, and it’s easy to get lost in the tasks of a single day. Stress and suffering arise when we begin to identify with the external. The mind can be so brilliant and at the same time the most corruptive element of our lives. This challenge is nothing new and has caused humans the same difficulties throughout history. Thanks to the ancient yogis, who took on the work of exploring tools to calm the mind and bring us back into peace, we now have effective remedies for the stress caused by excessive thinking.
The kriya I suggest here is a simple yet powerful meditation to bring the mind to rest. Different breathing techniques and mantras are used to relax, soothe the nervous system, and center the mind again.
In these moments of emptiness, the door inward can open for us, so that we can remember who we truly are. All the love, beauty, recognition, and answers we seek are already within us. So let’s take a moment to pause, sit in silence, listen, and explore what silence has to offer.
Here you will find the video with the guided practice of the Kundalini Yoga Shabad Kriya Meditation for deep relaxation and better sleep. I originally recorded the kriya in English.
If you don’t like videos, you’ll find written instructions below. Have fun!
How to Practice the Shabad Kriya Meditation · FOR DEEP RELAXATION AND BETTER SLEEP:
The best time to practice this kriya is every evening before going to bed, but it can be practiced at any time of the day. It is said that with regular practice, sleep becomes deep and relaxed, and the nerves regenerate. After a few months of consistent practice, the rhythm of the breath during sleep will unconsciously align with the rhythm of the mantra.
The breath is regulated into 22 beats. In numerology, the number 11 represents infinity, and the number 22 represents mastery over the mental realm. This 22-beat breath gives the mind the power to reach the infinite.
Sit in a comfortable seated position where you can lengthen the spine. Use blocks, cushions, or blankets if you need support to sit comfortably. You may also sit on a chair.
Make sure your spine is long, your chest is open, and your shoulders are relaxed.
Place your hands in your lap, palms facing upward, with the right hand resting on top of the left. The thumbs touch and point forward.
Focus your gaze on the tip of the nose, with the eyelids 9/10 closed.
Inhale in 4 equal parts, mentally vibrating the mantra Sa-Ta-Na-Ma.
Hold the breath and vibrate the mantra 4 times, for a total of 16 beats.Exhale in 2 equal parts, mentally projecting Wahe Guru.
Continue for 11 to 62 minutes.
