Have you ever been caught up in negative mind chatter? This is a common issue of today’s hectic times. Here is a simple meditation to try!

That monkey-mind can create many cycles and patterns in our thought process. It helps to have handy practical tools to handle times like this as they surface.

I want to share one of the meditations that I use very regularly, especially when I catch my mind filling up with fears, doubts or anything that feels draining to my energy.

This meditation helps to shield us from negativity. It clears the mind of unwanted, negative or fearful thoughts, protecting and promoting our well-being.

Meditation for the Negative Mind

As Taught By Yogi Bhajan

Tips:

Kundalini yoga is the yoga of awareness – So allow any thoughts, feelings and emotions to come up through the meditation and work with the breath.

If you are a beginner, start by timing 11 minutes. If you do think this is far too long, start by doing it for 3 minutes and work your way up slowly each time.

It is important to feel comfortable throughout the meditation – If you find it a challenge to sit in easy pose (especially for longer periods of time),  you can try some modifications (read this).  Use support such as cushions or a wall behind you. If you prefer, you can also do this sitting in a chair, with spine straight and soles of the feet on the floor. Listen to your body, do what feels right for you.

Tuning In & Out:

In Kundalini yoga, we tune in and out of each session with mantras. This helps to ground our energy and to tune into out inner Infinite wisdom and guidance.  >>Watch this video to see how to do this.

Posture:

Sit straight in an easy cross-legged pose. Make a cup of the two hands with both palms facing up, and the right hand resting on top of the left hand. The fingers will cross over each other. Put this open cup at the level of the heart center. Elbows are relaxed at the sides.

Eye Focus:

Your eyes are slightly open and looking down toward the hands.

Breath:

Inhale deeply in a long steady stroke through the nose. Exhale in a focused stream through rounded lips. You will feel the breath go over the hands.

Mental Focus:

Let any thought or desire that is negative, or persistently distracting come into your mind as you breathe. Breathe the thought and feeling in, and exhale it out with the breath.

Time:

11 to 31 minutes

To End:

Exhale completely and suspend the breath out as you lock in the navel point. Concentrate on each vertebra of the spine until you can feel it all the way to the base, as stiff as a rod. Then inhale powerfully, exhale completely, and repeat the concentration. Repeat this final breath 3-5 times. Then relax completely.