You wander from room to room hunting for the diamond necklace that is already around your neck. Rumi
Sometimes we forget… to take a moment for ourselves and find our self again. In our busy lives, many things are happening, we have many “to do’s” in our lists, and it’s easy to get lost in the tasks of one single day. Stress and suffering are created when we start to identify ourselves with the outside. Our mind can be so brilliant and at the same time, the most corrupting element of our life. It has been giving the same trouble to mankind since ever. Thanks to the ancient yogis, who took the work of exploring tools that can still our thoughts and bring us back to peace, we have some remedies against stress caused by excessive thinking. 

The Kriya I am proposing is a simple and yet powerful meditation to bring the mind back to stillness. Different breath techniques and mantras are used to relax, to soothe our nervous system, and to bring our minds close to us again. In these moments of emptiness, the door can open up for us, so we can remember who we truly are. All the love, beauty, validation and answers we are craving for are within, so let’s take a moment to sit in silence, to listen and explore what the stillness has to offer us.


Let’s practice together!

In our Youtube Channel you have a video with the guided practice of the Shabad Kriya Meditation for Deep Relaxation and Better Sleep. If you want to practice on your own, find the instructions below. Enjoy! 

How to Practice the Shabad Kriya Meditation · FOR DEEP RELAXATION AND BETTER SLEEP:

The best time to practice this kriya is every night before bed, but it can be practiced any time during the day. It is said that if it is practiced regularly, sleep will be deep and relaxed, and the nerves will regenerate. After a few months of practice, the rhythm of your breath as you sleep will be subconsciously regulated to the rhythm of the mantra.

The breath is regulated into 22 beats. In Numerology, the number 11 is the number of Infinity, and the number 22 is the mastery of the mental realm. This 22-beat breath gives the mind the power to reach the Infinite.

  • Begin sitting down in any comfortable seated position where you can elongate the spine. Use blocks, cushions, or blankets if you need to sit down comfortably. You may also sit in a chair.
  • Be sure to keep your spine elongated, your chest open and your shoulders relaxed.
  • Place your hands over the lap with the palms facing up, right hand over the left. The thumbs are together and point forward.
  • Focus the eyes on the tip of the nose, with the eyelids 9/10 closed.

  • Inhale in 4 equal parts, mentally vibrating the mantra Sa-Ta-Na-Ma. Hold the breath, vibrating the mantra 4 times for a total of 16 beats.

  • Exhale in 2 equal strokes projecting mentally Wahe Guru.

  • Continue for 11 to 62 minutes.


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