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Pranayamthe Art of Self-Management:

Meditation for Increased Energy and Meditation
to Prevent Burnout
By Hari Kaur Khalsa

The disciplined practice of the various breathing techniques that are

integral to the practice of Kundalini Yoga can bring you condence
and energy. If you embrace the philosophy of yoga, you begin to
realize that true happiness, true radiance, and true satisfaction come
from within you, from the realization and experience of your true
self, timeless and limitless, and not from the outer environment or
circumstances. Kundalini Yoga breathing techniques balance you
from within by adjusting your physical body chemistry and the subtle
chakras. In this balanced state, you can experience your true self.
Living from the core of your true self gives you the relaxed condence to make decisions and live
comfortably in the chaos of a changing world. Kundalini Yoga is the science of Self-Management.

The Pranic Edge

The goal of each Kundalini Yoga practitioner is to master the art of pranayama, to become a pran yogi,
one who has mastery over the direction of life force. The pran yogi maintains a state of self-
management, directing lifes energy resources toward inner peace and balance and toward an outward
projection of wisdom and spirit that uplifts all. Your actionsthe work you doare a direct result of
how you direct your energy. It is not what you are doing; it is how you do it. If you are not in your dream
job, is your energy low, restrained, and constricted? Do you save yourself for the fun times and the
people you like, and withhold your smiles from those you dislike?

Pranayam Meditations for Self-Management

Each Kundalini Yoga practice session begins with Tuning In to create a sacred space of increased
awareness and attention to spirit and limitless possibilities. The rst breath you take to chant the Adi
Mantra is the seed of transformation for your yoga practice. Acknowledge that rst breath and feel the
powerful and profound energy of one breathlike the energy of the sun itself. Embody this pranic
energy and begin to direct it toward the goal of your practice.
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1. Create a Sacred Space by Repeating the Adi Mantra Three Times

Ong Namo Guru Dev Namo

(I acknowledge One Creation; I acknowledge the Divine Wisdom)

Vibrate the mantra with energy and intention. Surrender to the sound by listening and taking a
moment to reect after you chant.

2. Long Deep Breathing

Lie on your back. Inhale slowly, allowing your lower back and abdomen to expand. Exhale as you relax
your belly. As a learning aid, lay a pillow on your belly and feel it lift as you inhale and come back down
as you exhale. Continue in a smooth, eortless manner for 3 minutes. Mentally chant the mantra Sat
Nam as you breathe (True Name, Truth here and now). As you inhale, mentally chant Sat. As you
exhale, mentally chant Nam. Linking breath and mantra helps you achieve deep relaxation and focus
your mind.

3. Spinal Flex

Sit cross-legged on the oor or in a chair with your feet at on the oor. Practice exing your spine
forward and backward. Inhale a short breath as you ex forward and exhale a short breath as you ex
backward. Keep your chin level and your head steady. Continue for 1-3 minutes.

To end, bring your spine straight, inhale deeply, and suspend (hold) your breath briey. Exhale and
relax. This exercise can help release back tension and, by stimulating the ow of spinal uid to the
brain, can sharpen and refresh your mind.

4. Two Segmented Breath Meditations

The following breath techniques can help you maintain balance in working with others and in keeping
up when the job is challenging and you feel youre burning out. Let these powerful practices be your
tools for shifting your inner environment to one of light, energy, and positive projection, despite the
challenges of the circumstances. In the workforce, when you have energy that is strong, as well as the
consciousness to direct that energy, you can penetrate the negative and turn it into positiveand then
you have the edge. Give yourself the pranic edge. Become like the sun, giving arming and positive
energy to all.

Its not the life that matters, its the courage that you bring to it.[1]

Both meditations listed here use segmented breathing. Segmented breathing is the technique of
dividing the inhale and/or exhale into segments, or snis. The breath can be broken into as few as
two snis or as many as 22 snis, depending on the desired eect. The number of segments can vary
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on both the inhale and the exhale to create dierent breath ratios. Meditations and breath exercises
that use segmented breathing direct the ow of prana according to specic rhythmic patterns that
adjust and balance both the subtle energy channels and the nervous and glandular systems to achieve
a desired eect. When practicing segmented breathing, strive to maintain and rene the breath so that
each of the segments is equal. In general, when you complete the required number of segments on the
inhalation, you have a complete inhale, and when you complete the required number of segments on
the exhale, all the breath is out. The snis are short, distinct, and yet smooth and without force. The
overall eect is a deep sense of rhythmic patterning that becomes eortless with practice.

Through the use of segmented breathing, the breath becomes slower, as well as highly rened and
controlled. As you learn to control the breath in this way, you begin to gain control over the prana
itself, and you develop the ability to manage and direct your own energy resources.

It is important to follow the instructions for each meditation, not adjusting or changing the ratio of the
inhale and exhale, the number of segments, or the maximum amount of time given for the practice.

After you complete steps 1 3, choose one of these 2 meditations to practice:

Meditation for Increased Energy and Working in Groupsthe 4/4 Breath

Posture: Sit comfortably with your spine erect. Place your palms together in prayer pose at the center
of the chest with the ngers pointing up.

Focus: Focus at the brow point, which is the point between your eyebrows and up a bit, at the root of
your nose. This is the location of the 6th chakra, the command center of both your subtle intuition and
your glandular system.

Breath: As you inhale, divide the breath into four equal segments (snis). Hold a few seconds. Exhale,
breaking the outgoing breath again into four equal segments. Hold out a few seconds. On each
segment or sni of the inhale and exhale, pull your navel point (belly) toward your spine slightly[2].
One full breath cycle takes about 7-8 seconds. If your mind is anxious, or your thoughts are distracting
you, add the mantra Sa Ta Na Ma on both the inhale and exhale. Sa is innity, Ta is life, Na is death, and
Ma is rebirth. The mantra will help focus your mind, and the power of the vibration of Sa Ta Na Ma
stimulates connection with the true self.

Time: Continue powerfully for 3-5 minutes.

To end: Inhale deeply and press your palms together with maximum force for 10 seconds. Relax for
15-30 seconds. Repeat this ending two more times. Relax completely.

This meditation can bring you the energy to participate fully and work with energy. It can rejuvenate
coordination and spirit. If you are tired, do this meditation and then take a 2-minute relaxation on your
back, relaxing every part of your body. To awaken, take a few deep breaths, stretch your body, and you
will be ready to act!

Meditation to Prevent and Recover from Burnout

Posture: Sit in a comfortable position with your spine erect. Raise your forearms parallel to the oor
and in front of your chest. Bend your wrists down and bring them in to press the backs of your palms
together, with the backs of the hands level with your chest. Your ngers are pointing down toward the

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oor. Fold the tips of your thumbs across your palms until they rest at the base of your ring nger.
Keep your shoulders relaxed and your chest lifted.

Focus: Focus your eyes gently at the tip of your nose.

Breath: Inhale, dividing the inhalation into eight equal segments (snis). Exhale, also dividing the
exhalation into eight equal segments. Focus your attention on the sound of your breath.

Time: Continue for 11 minutes, or start with 3 minutes and build up to 11 minutes. You may build this
meditation up to 22 minutes and ultimately 31 minutes with practice.

To end: Relax completely.

The posture of this meditation helps balance your electromagnetic eld so you can contain your own
energy and manage your pranic resources. The meditation helps create baseline energy so that you
can prevent overworking and feeling the stress of burnout, or recuperate from exhaustion. Do this
meditation when you have time to relax afterward.

After you meditate and relax, take a moment to feel the shifts in your energy. Gather the prana, the life
force energy you feel, and radiate a prayer for peace and healing for yourself, your community, and all
of creation.

Hari Kaur Khalsa directs and teaches Kundalini Yoga Classes and Teacher Trainings, Level 1 and Level
2, in the US and abroad. Hari is co-author ofA Womans Book of Yoga: Embracing Our Natural Life
Cycles (Penguin 2002) and author ofA Womans Book of Meditation: Discovering the Power of a
Peaceful Mind (Penguin 2006).Hari and Husband Dave Frank world- renowned Jazz pianist, founded
Hari NYC Kundalini Yoga, Meditation and Jazz. This cozy NYC loft is dedicated to the expression of the
creative Spirit through the arts, yoga, meditation, and music. Prior to that Hari taught classes and
training programs to all ages and levels.Hari is a caring, inspiring, and down-to-earth teacher, making
the powerful and healing teachings of Kundalini Yoga as taught by Yogi Bhajan accessible to students
of all levels. Inspired by years of study with Yogi Bhajan. www.HariNYC.com

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