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A Kundalini Yoga Meditation

POSTURE: Sit in a comfortable meditative posture. Chin in and chest out.

MUDRA: Bring the elbows in to the sides of the body and bring the hands palm up, fingers together, with the wrists bent back and the fingertips facing out to each side, parallel with the shoulders. Take care to maintain the hand position throughout the exercise.

EYES: Tip of the nose; as you continue the meditation, the eyes should relax and may roll up.

Inhale and lift the left hand and shoulder up toward the ear, keeping the hand bent back and parallel to the floor. As you inhale, you will feel that the left nostril is more active than the right.
Exhale through the left nostril and lower the hand, returning to the original position. Repeat on opposite side.
Inhale and lift the right hand and shoulders up. As you inhale you will feel that the right nostril is more active.
Exhale through the right nostril and lower the hand, returning to the original position. Continue to alternate sides and alternate nostrils, with a steady, evenly paced breath, not quick and not slow.

COMMENTS: This movement serves to open the nostril on the same side, so that as you move alternate hands, the breath will also alternate from side to side.

TIME: 11 minutes. Can be increased with practice and experience.

TO END: Inhale and stretch the arms up, looking through the 10th gate. Exhale and relax.

This meditation can be found in our L2 Authentic Relationship Manual.

Integrate authentic relationships into your life and your teaching. Explore and understand how we form, sustain and honor relationships. Our success as Kundalini Yoga teachers and as conscious human beings depends on our capacity to be authentic and respond from our hearts; our primary objective is to examine our relationships and improve our effectiveness, authenticity and awareness within them.


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