Kundalini Yoga Meditation of January 2021

Introduction and explanatory video to the meditation of the month with Guru Meher Singh Khalsa – January 2021 “Meditation to Be Open, Honest, Relaxed, and Caring”

Meditate with us with the following video:


Meditation to Be Open, Honest, Relaxed, and Caring

Originally taught on March 10th, 1998

Part 1:

Sit in Easy Pose with a straight spine. Extend the Jupiter (index) fingers of each hand and lock down the other fingers with your thumbs. (This is a Jupiter energy mudra.)

With your eyes nine-tenths closed, look at the tip of your nose. Position the hands so that the Jupiter fingers point straight up and you can see one hand on each side of your nose. In your view, the tip of your nose will be in the center, with one hand on each side. The position is very personal, each person will have to arrange their own distance so that they can see all three points while their eyes are nine-tenths closed. Inhale deeply through your mouth and exhale completely through your nose.

Continue in this manner for 11 minutes, then increase your effort and continue this breath pattern, breathing as heavily as you can, for another 1 1/2 Minutes. Relax. (Total time 12 1/2 Minutes.)


“Keep doing it at your own time and try to eliminate all the body poisons. If you take the breath deep and take it down and exhale through the nose with power, you will eliminate the toxins of the body. When you breathe out through the nostrils, see that you exhale with such force that it becomes a little hot. Concentrate on the optical side, that will help your pituitary to see the Unseen.”

Part 2:

Sit straight, put your hands in your lap, and meditate on your spine, visualizing that it is lit like a light tube. Imagine that it is a glowing bluish color. “That is the color of the serum, anyway. And just meditate. Your mind will grasp this idea, your serum will start changing your grey matter, and itching out, making you a very strong-willed, clear person.” 2 1/2 Minutes.

To Finish: Sit as straight as you can, interlock your fingers behind your neck. Inhale deeply, hold your breath for 10-15 seconds, and try to press the neck forward with the clasped hands while, at the same time, pressing backward with the neck. Repeat this breath sequence two more times.

Your hands and your neck press strongly in opposite directions, counterbalancing and neutralizing each other. “Put all the pressure with your both hands and let the neck withstand that pressure.”


This meditation is an excerpt from the book “Praana, Pranee Pranayam: Exploring the Breath Technology of Kundalini Yoga as taught by Yogi Bhajan”, compiled and illustrated by Harijot Kaur Khalsa, and published by KRI.

If you enjoyed this meditation and want to explore breath exercises and meditations similar to this one you can buy the full manual in our store The Source by clicking on the following link:

Leave a Reply