Meditation to Tranquilize the Mind

Greetings Everyone!! Please try out this meditation when you are feeling scattered and your mind is "jumping all around". This technique can help settle and bring control to the mind. You can do this meditation just about anywhere; in your car, in bed, in the kitchen, at work and you only need 3-5 minutes.  Try it and let me know how it goes.

Here's how you do it:


Sit in easy pose (cross legged position) or in a chair with a back. Make sure your spine is straight. If you are on the floor in easy pose and need support for maintaining this position and keeping your spine straight you can prop a pillow or roll up a blanket and place it under the buttocks. This will tip the pelvis forward a bit and make it easier to sit.

Bend the elbows and bring the hands up and in until they meet in front of the body at the level of the heart.
The elbows should be held up almost to the level of the hands.

Bend the INDEX fingers of each hand in toward the palm. Join them with each other so they press together along the second joint.

The MIDDLE  fingers extend and meet at the fingertips.

The  RING AND PINKY fingers are curled into the hand.

The THUMBS meet at the tips and point toward the heart.

Hold the mudra  (hand position) about 4 inches from the body with the extended fingers pointing away from the body.  If you look down at your hands, you should see a heart shape made with your hands.

With the eyes open, focus on the tip of your nose.

Inhale completely and hold the breath. While holding the breath in, mentally repeat SAT NAM (Truth is my name) 11- 21 times.

Exhale completely and hold the breath out, mentally repeat the mantra, SAT NAM the same amount of times that you repeated them with the breath held in.

Inhale and continue for 3 minutes.

To finish, inhale and stretch the hands up over the head while holding the breath for 10-15 seconds. Then exhale and shake the hands out over the head.

Lower the hands and rest them in the lap. Sit quietly for a moment and notice your experience.  Imagine the mind calm and still like a calm and still body of water.

Share this with friends and family!! Most of us need  techniques to help us feel centered and focused. We have not been taught that the mind can be trained. Yogi Bhajan taught that the mind is like a puppy and needs training. Instead of running us all over, we can begin to train the mind to work for us. Practice this meditation and see what develops for you in your life.