Kirtan Kriya is a favorite meditation of Kundalini Yoga fans. It's easy to do, and it has excellent benefits for the brain. Studies have shown this meditation improves short term memory, and it may help prevent or alleviate Alzheimer's (Read more about one study here, and check this article out for more about how this meditation positively affects neurotransmitters.).
Sit in a chair or in easy pose (legs crossed on the floor). Back straight. Hands on knees, palms up.
Mantra: Sa Ta Na Ma (a as in aahhhhhhh)
Sa means infinity; Ta means life; Na means death; and Ma means rebirth.
You will be changing finger positions as you chant. Press the thumb to the appropriate finger tip as follows (both hands):
Sa: Thumb and index finger.
Ta: Thumb and middle finger.
Na: Thumb and ring finger.
This meditation comes from Kundalini Yoga and was originally taught by Yogi Bhajan. It brings prosperity and also a sense of confidence and radiance for women.
Sit in easy pose (legs crossed) or spine straight in a chair with feet planted on the ground.
Close the eyes and focus on the chin area, or, you open the eyes 1/10th and look at the tip of the nose.
You can keep the palms open, facing up, on your knees, or use the Buddhi Mudra: thumbs pressed to the pinky fingers, with the rest of the fingers straight.
Inhale, hold the breath, and mentally recite:
I am bountiful. I am blissful. I am beautiful.
Exhale, hold the breath out, and mentally recite:
Excel, excel, fearless.
Three minutes is the suggested time for this meditation, but you can continue for as long as you wish. This is a good meditation to use throughout the day as a mini-break.
Variation for Anxiety
I went to an amazing kundalini yoga workshop over the weekend led by a wonderful teacher, Siri-Gian Khalsa. The topic was soulmates. I almost did not go because I did not want to put myself in "search" mode on the issue. I've done a lot of personal work on letting go the idea of finding the "perfect man." I have had soulmates come into my life, but that does not mean you are meant to be in a lifelong traditional marriage with them.
During the class we did an exercise where we were guided to connected to the soul of a partner. The woman I was sitting next to had an amazing, bright, beautiful soul I saw as a blueish white light that was instantly healing the moment I connected with it. It was so beautiful, I cried tears of joy.