The Meditation to Alleviate Your Stress is an excellent everyday practice. Done in the evening, it will wash the stress from your body and your aura. You can reclaim yourself, quiet the mind’s noise, and open into a profound stillness. A little at a time, with regularity and patience, it will add balance to your life.
Remember to tune in with the Adi Mantra (“Ong Namo Guru Dev Namo”) before all Kundalini Yoga practice, and end with the “Long Time Sun Shine” song.
The Practice
Posture: Sit in a comfortable meditative posture with a straight spine—chin in and chest lifted.
Eyes: Close your eyes and concentrate on your breath.
Mudra: Hands in Gyan Mudra or any other comfortable meditative mudra.
Breath: Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep and powerful stroke.
Continue for 11 minutes. To end, inhale deeply and hold the breath 5-10 seconds. Exhale. Inhale deeply and hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply and hold the breath 15-20 seconds and roll the shoulders as fast as you can. Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan®
Source: Vitality and Stress, KRI Level 2 Training Manual