Meditation For A Calm Heart

Gurushabd Khalsa Practice

Practice this Kundalini Meditation to relieve yourself of anxiety, strengthen your immune system, open your heart, and bring clarity to your relationships. This meditation brings great stillness to the heart centre, and gives you space to perceive and assess your relationships.

If you are new to doing Kundalini Meditations on your own, make sure to read how to do a home practice before you begin.

Get Started

Sit in a comfortable posture with a straight spine.


Place your left hand on the centre of your chest at heart level. The palm is flat against your chest and your fingers are horizontal and pointing to the right. The right hand is in Gyan Mudra with the pad of the index finger touching the pad of the thumb. The other fingers of the right hand are straight. Raise your right hand to your right side as if giving a pledge. Your palm faces forward. Your elbow is relaxed by your side.

Eye Focus

Either close your eyes and focus at the third eye point or look straight ahead with your eyes half open.


Concentrate on the flow of breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then hold your breath in by suspending your chest. Retain your breath as long as possible. Exhale through the nose smoothly, gradually and completely. When your breath is totally out, lock the breath out for as long as possible. Continue this breath cycle.


3-5 minutes. If you have more time, try it for three periods of 3 minutes each, with one minute rest between them, for a total of 11 minutes.

To End

Inhale and exhale strongly three times.

How it Works

The entire posture induces a feeling of calmness. The left hand is for receiving, placed at the natural home of the prana, the heart centre. Create a deep stillness at that point. The right hand is for giving, for projecting, for throwing you into action and analysis. It is placed in a receptive, relaxed mudra and put in the position of peace. Emotionally, this meditation adds clear perception to your relationships with yourself and others. If you are upset at work or in a personal relationship, sit in this meditation for 3 to 5 minutes before deciding how to act. Then act with your full heart.

Born in Guru Ram Das ashram in Toronto, Gurushabd is a true modern yogi, and grew up in a spiritual community of Kundalini Yogis, healers, teachers, and Sikhs. She spent a year studying at a yogic boarding school in India, became certified to teach Kundalini Yoga at the age of 17, and has over a decade of teaching experience.

Gurushabd teaches welcoming classes at Lotus Yoga Centre with a graceful spirit and a deep gratitude for whoever walks through the door. When she’s not teaching, Gurushabd is directing the studio and running the business side of things. In her down time, Gurushabd can be found biking around the city, playing ultimate frisbee, meditating, and hanging out with her husband Nash.