Making stress-free living attainable through gentle Kundalini Yoga, meditation & sound healing

This week I’m sharing a meditation that provides guidance and a way through any block.

It uses the mantra Har, Haray, Haree, Wa-hay Guru, which represents the creative process:

Har (pronounced “hud”) is like a seed or the germination of an idea

Haray (pronounced “ha-day”) is the action to bring that idea into fruition

Haree (pronounced “ha-dee”) is the finished product

Wa-hay Guru is the celebration, an expression of joy and wonder

Sitting tall, either in a chair or in a cross-legged position on the floor. Keeping your elbows by your sides, with the forearms parallel to the ground and the palms facing up. Touching the tips of the thumb to the tip of the index finger. You’ll be focusing your eyes at the tip of your nose and repeating the mantra in a steady cadence.

I’d love to hear about your experience in the comments and as always, am grateful if you pass along this video and/or let others know about my YouTube channel.

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Ravi Pritam Yoga makes stress-free living attainable through gentle Kundalini Yoga, meditation and sound healing.

Your Moment of Calm with Ravi Pritam is a series of weekly videos designed to be your go-to resource for stress relief or just a break in your day. Each video features either breathwork, a brief meditation, gentle movement or crystal singing bowl sound healing.

✨💜 Don’t miss an update! Please subscribe to my YouTube Channel at https://www.youtube.com/c/RaviPritamYoga. 🙏

I always share techniques that can be done sitting in a chair—whether at work or home–but this time, I thought I would actually show you! Join me from my work-from-home space as I share some yummy stretches you can use during your workday for your neck, shoulders, chest and forearms.

I’d love to hear about your experience in the comments and as always, am grateful if you pass along this video and/or let others know about my page.

Ravi Pritam Yoga makes stress-free living attainable through gentle Kundalini Yoga, meditation and sound healing.

Your Moment of Calm with Ravi Pritam is a series of weekly videos designed to be your go-to resource for stress relief or just a break in your day. Each video features either breathwork, a brief meditation, gentle movement or crystal singing bowl sound healing.

✨💜 Don’t miss an update! Please subscribe to my YouTube Channel at https://www.youtube.com/c/RaviPritamYoga. 🙏

Please join me for a meditation that will help you drop the past and let go negativity so you can find your true self.

You can do this sitting on the floor or in a chair—either way, making sure you have a straight spine.

Joining the tips of each finger and thumb together to join a tent and holding the hands in front of your solar plexus (between your navel and your sternum.) Your fingertips are spread apart and are facing forward.

Inhaling deeply through your nose, gently holding your breath and silently repeating to yourself the mantra “Sa Ta Na Ma” once. And then exhaling in eight separate strokes through a rounded mouth. The exhale is generated by the navel, so making sure it comes from the middle of the mouth, not the lips. By the eighth exhale, your navel point should be pulled all the way back toward the spine.

Sa Ta Na Ma comes from the mantra, Sat Nam, which means true identity or essence.

I’d love to hear about your experience in the comments and as always, am grateful if you pass along this video and/or let others know about my YouTube Channel.

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Ravi Pritam Yoga makes stress-free living attainable through gentle Kundalini Yoga, meditation and sound healing.

Your Moment of Calm with Ravi Pritam is a series of weekly videos designed to be your go-to resource for stress relief or just a break in your day. Each video features either breathwork, a brief meditation, gentle movement or crystal singing bowl sound healing.

✨💜 Don’t miss an update! Please subscribe to my YouTube Channel at https://www.youtube.com/c/RaviPritamYoga. 🙏

Today, I’ll be guiding you through a very ancient meditation for developing your human kindness—whether it’s kindness toward others, or even yourself. It’s known as Bandhu Dya Kriya. Bandhu means “brother or comrade;” Dya means “kindness;” and Kriya means “action.”

Sitting tall, either in a chair or on the floor. Resting your elbows alongside your rib cage. Placing your hands in front of your chest, palms facing upward, with the two little fingers touching and the outside part of the base of the palms touching. Joining the tips of the middle fingers and keeping the ring fingers and the index fingers straight and the thumbs pulled back. Holding this mudra before your heart center in a comfortable, prayerful position, but not touching the chest.

Your eyes will be closed and you’ll be inhaling in eight separate “sniffs” through your nose and exhaling completely with a whistle through the puckered lips. If you don’t make sound when you whistle (like me!), just go through the motion.

We’ll be practicing for three minutes. On your own, when starting out, do not practice for longer than 11 minutes until you have sufficient experience.

I’d love to hear about your experience in the comments and as always, am grateful if you pass along this video and/or let other know about my YouTube Channel.

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Ravi Pritam Yoga makes stress-free living attainable through gentle Kundalini Yoga, meditation and sound healing.

Your Moment of Calm with Ravi Pritam is a series of weekly videos designed to be your go-to resource for stress relief or just a break in your day. Each video features either breathwork, a brief meditation, gentle movement or crystal singing bowl sound healing.

✨💜 Don’t miss an update! Please subscribe to my YouTube Channel at https://www.youtube.com/c/RaviPritamYoga. 🙏

This might be one of my new favorite meditations. It helps you stay steady and centered no matter what comes your way.

I love the mantra it uses: Guru Guru Wahay Guru, Guru Ram Das Guru. It’s a mantra of protection, self-healing, relaxation, humility and emotional relief. Just repeating it brings me to a place of calm.

This meditation can be done sitting tall on the floor or in a chair. Bringing your hands together at heart center in prayer pose and then interlacing the middle, ring and little fingers, leaving the thumb and index fingers out. Touching the tips of the thumbs and the index fingers and then bringing this hand mudra so your thumbs tips are pointing toward your chest.

With your eyes closed, focused at the third-eye point (the point between your brows,) we will repeat the mantra in a monotone voice.

This meditation (and many others) can be found in the book, The Stressless Brain, by Madhur-Nain Webster. I highly recommend it for those looking to learn more about how to control stress with meditation.

I’d love to hear about your experience in the comments and as always, am grateful if you pass along this video and/or let other know about my YouTube Channel.

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Ravi Pritam Yoga makes stress-free living attainable through gentle Kundalini Yoga, meditation and sound healing.

Your Moment of Calm with Ravi Pritam is a series of weekly videos designed to be your go-to resource for stress relief or just a break in your day. Each video features either breathwork, a brief meditation, gentle movement or crystal singing bowl sound healing.

✨💜 Don’t miss an update! Please subscribe to my YouTube Channel at https://www.youtube.com/c/RaviPritamYoga. 🙏