Smiling Buddha Meditation

Gurushabd Khalsa Practice

Smiling Buddha Meditation is great for alleviating depression, bringing in feelings of happiness and positivity, and opening the heart centre.

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 with a straight spine.


Curl the ring finger and little finger into each palm. Bend the thumbs over top of them to lock them into place. Keep the first two fingers straight. Bring the arms so the elbows are by the sides, and the hands are by the shoulders with the two fingers of each hand pointing straight up. Bring the forearms and hands forward to an angle of 30 degrees from the vertical. Press the shoulders and elbows back firmly but comfortably. The palms face forward.

Eye Focus

Close the eyelids. Roll the eyes up gently and concentrate at the brow point – the Third Eye area – at the top of the nose where the eyebrows would meet.


Create a steady, slow, deep, and complete breath.


Mentally pulse rhythmically from the brow point out to Infinity the sounds: Sa-Ta-Na-Ma

Sa is infinity. Ta is Life. Na is Death. Ma is Rebirth or Transformation. This describes the cycle of life. The entire mantra means, “I meditate on Truth, Truth that I am.”


Practice for 11 to 62 minutes.

To End

Inhale deeply and exhale three times. Then open and close the fists several times. Relax.

How it Works

This kriya brings a total mental balance to the psyche. Try it for 40 days. During that time eat lightly and speak only truth directly from your heart. This practice opens the heart centre and the feelings of the positive self. It is a gesture of happiness. It has a great history and is said to have been practiced by many great and wise spiritual leaders including Buddha and Christ. The hand mudra became a symbol for blessing and prosperity.


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.