Kundalini Meditation 1: Breathe

Meditation with Kia Miller

5 min

Turn down the volume of your busy life by creating moments of stillness throughout your day. Designed for beginner meditators, this first program in our three-part series will introduce simple, yet powerful breathing techniques that can be easily integrated into your daily routine. You'll learn how to position your body, deepen and expand your breath, and focus your mind using a mantra (phrase). So grab a comfortable seat and discover how just five minutes can help you create a state of clarity and calm.

6

Classes

2

Weeks

I’m ready to go

Turn down the volume of your busy life by creating moments of stillness throughout your day. Designed for beginner meditators, this first program in our three-part series will introduce simple, yet powerful breathing techniques that can be easily integrated into your daily routine. You'll learn how to position your body, deepen and expand your breath, and focus your mind using a mantra (phrase). So grab a comfortable seat and discover how just five minutes can help you create a state of clarity and calm.

Week 1

5 mins

Meditation with Kia Miller

Find a comfortable seated pose to begin your exploration of breath awareness. You'll learn the basics of posture while exploring how to calm your mind by observing your body and your breath. Props Suggested: A blanket, bolster or chair.

5 mins

Meditation with Kia Miller

Continue to fine-tune your body's alignment as you become more aware of your internal space. Start to notice then gradually lengthen your breath, inviting in light with each inhale and releasing stress with each exhale. Props Suggested: A blanket, bolster or chair.

5 mins

Expand

Meditation with Kia Miller

Learn a three-part breathing technique to focus your attention and calm your mind. Class will begin and end with a moment of quiet observation, so you can feel the effects of this simple, yet transformative practice. Props Suggested: A blanket, bolster or chair.

Week 2

5 mins

Symmetry

Meditation with Kia Miller

Practice breathing with an equal inhalation and exhalation, applying the three-part breath you learned in the previous class. Allow your breath to gradually deepen, observing the effect that slowing down has on your mind and body. Props Suggested: A blanket, bolster or chair.

5 mins

Meditation with Kia Miller

Apply the mantra Sat Nam to your breath, inwardly repeating Sat (truth), with every inhale, and Nam (identity) with every exhale. Connect with and affirm your true essence with each breath, then take a moment of stillness to reflect on your experience. Props Suggested: A blanket, bolster or chair.

5 mins

Meditation with Kia Miller

In this final class, practice chanting Sat Nam out loud, using the sound to harmonize your energy and mind. Notice the subtle shift that your chanting creates, and continue your day feeling uplifted, yet calm. Props Suggested: A blanket, bolster or chair.

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