Yoga for Beginners: Meditation for a Calm Heart

Emotionally, this meditation adds a clear perception of your relationships with yourself and others. If you are upset at work or in personal relationships, sit in this meditation for 3-15 minutes before deciding how to act. Then act with your full heart.

Meditation Times Benefits:
Yogic science says that there are specific lengths of time needed for certain desired effects in meditation. Thus, meditations (and exercises in a kriya) are held for a specified period of time.

3 minutes: Affects circulation (blood) and electromagnetic field.
11 minutes: Changes the glandular system and nerves.
22 minutes: Balances and coordinates the three minds.
31 minutes: Affects all the cells and rhythms of the body and all layers of the mind’s projection.
62 minutes: Changes the gray matter of the brain. Integrates the subconscious “shadow mind” and the outer projection.
2 ½ hours: Holds the new pattern in the subconscious mind by the surrounding universal mind.

This soothing breath practice relieves anxiety and promotes calmness and mental clarity.

  • In a class try it for 3 minutes
  • This meditation is perfect for beginners of yoga
  • If you have more time, try it for three periods of 3 minutes each, with a one-minute rest between them, for a total of 11 minutes.
  • For an advanced practice of concentration and rejuvenation, build the meditation up to 31 minutes.

Now let’s begin the instructions on how to practice The Meditation for a Calm Heart

Position: Sit in Easy Pose (Sukhasana) with a light Jalandhar bandh (light chin lock)


Click the photo to download your free PDF on how to practice Sukhasana (Lotus Pose)

Eyes: either closed or look straight ahead with the eyes 1/10 open.

Mudra: place the left hand in the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right.
gyan mudra
Gyan Mudra is an air mudra which encourages freedom, joy and stress relief. This mudra is associated with the heart chakra.

Make Gyan mudra with the right hand, (touch the tip of the index (Jupiter) finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three finger not in Gyan mudra point up. The elbow is relaxed near the side with the forearm perpendicular to the ground.

Breath pattern and visualization: Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.


Breath is the king of the mind

Time: Continue this pattern of long deep breathing for 3-31 minutes.

To End: inhale and exhale strongly. 3 times. Relax.

Position Explained: The proper home of the subtle force, prana, is in the lungs and the heart. The left palm is placed at the natural home of prana, creating a deep stillness at that point. The right hand that throws you into action and analysis is placed in a receptive, relaced mudra and put in the position of peace.

The entire posture induces the feeling of calmness.

It technically creates a still point for the prana at the Heart Center. Physically, this meditation strengthens the lungs and heart. This meditation is perfect for beginners. It opens awareness of the breath, and it conditions the lungs. When you hold the breath in or out for “as long as possible” you should not gasp or be under strain when you let the breath move again.

Originally taught by Yogi Bhajan on September 1981

Meditation Cycles of Transformation
Committing to a personal practice makes the meditation process of transformation and self-discovery your own. To master the effects of meditation, practice it as a sadhana, as a daily discipline. This will develop a life-promoting habit. Habit controls us so much that it is said that we can actually change our destiny by changing our habits. We can use various cycles of the human mind to help replace unwanted patterns of behavior with new, more positive ones. Choose a meditation that suits your goals and/or inspires you, and commit to practicing it over 40, 90, 120, or 1,000 days.

40 days: Change a habit.
90 days: Confirm the habit.
120 days: You are the new habit.
1,000 days: Mastery of the new habit.

Metta Yoga Online:
Facebook / Twitter / Instagram

Thank you for reading!

Tiaga Nihal Kaur, 
Namaste ॐ

2 Comments Add yours

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s