THE BLOG
03/26/2013 05:26 pm ET Updated May 26, 2013

A Meditation for Manifesting

In this video I teach a Kundalini meditation called "Purify the Subtle Body." The subtle body is the part of us that calls in opportunities, brings us good news and attracts positivity toward us. This meditation strengthens your energy field so that you become a magnet for miracles. Practicing this meditation will make you shine bright and deepen your connection to the universe.

In the video I break down the meditation and guide you along with the music. For further clarification, please see the instructions below. If you have a shoulder issue and cannot lift your arms overhead, simply envision yourself doing the exercise and you'll receive the same benefit from the meditation. Feel free to leave questions or remarks in the comments below.

Mudra: Sitting in easy pose (cross-legged) with a straight spine, place the arms down by the sides, backs of the palms on the ground next to the sides of the body.

Movement: As you inhale, raise the arms over the head, until the two palms overlap a few inches above the your head (known as the tenth gate). The right hand will be a few inches above the head. The left palm will lie flat on top of the back of the right hand. The thumbs do NOT touch. (Note: Yogi Bhajan very specifically keeps the thumbs separated when the hands overlap over the top of the head.)

Breath: Make your mouth into an "O." Inhale through the "O" as you raise the arms over the head, and exhale through the "O" as you lower the hands back down to the ground.

Chant: The "Tantric Har" music, which is played in the video. On the first "Har" raise your arms up. On the second "Har" your arms go down. Continue in this rhythmic movement. Pull in on the navel and the diaphragm as you do the movement.

Time: If you're new to Kundalini meditation, begin with three minutes. If you want to go big, then practice this meditation for 11 minutes a day.

End: Inhale deeply. Immediately interlace the hands over the head, elbows straight, and begin to deeply stretch the body right to left, and left to right, without letting go of the hands.

Continue as you hold the breath for 15 seconds. Exhale. Repeat three times total. Relax.

For more by Gabrielle Bernstein, click here.

For more on meditation, click here.

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