Meditation for Powerful Insight

During stressful, changing times, try this simple meditation from Kundalini Yoga teacher Gurmukh Kaur Khalsa.

June 3, 2013    BY Anna Dubrovsky

Gurmukh recommends a meditation known as gyan mudra kriya

Gurmukh Kaur Khalsa’s teacher, Yogi Bhajan, left volumes upon volumes of yogic prescriptions for everything from healthy digestion to healing depression. In these changing and stressful times, or whenever people are at a loss as to what to do, Gurmukh recommends a meditation known as gyan mudra kriya. Deceptively simple, this meditation is said to coordinate both halves of the brain and give you powerful insight.

Start by sitting cross-legged or in a chair, resting your arms at your sides. Bring your hands to chest level and rest one palm in the other, both palms facing the chest. Cross the thumbs.

Bring your attention to the third-eye point and then direct your gaze toward the tip of your nose. Inhale through the nose, and exhale through the nose. Inhale through the mouth, and exhale through the mouth. Finally, inhale through the mouth, and exhale through the nose. (When breathing through the mouth, purse your lips as if you’re whistling.)

Continue the sequence for 11 minutes. Gradually work up to half an hour.

Anna Dubrovsky
Anna Dubrovsky is an award-winning journalist and author whose productivity has plummeted with the birth of her two children. But she always makes time for assignments that broaden her horizons. Her work has appeared in dozens of print and online publications, including The New York Times, Los Angeles Times, Utne Reader,, and She has been practicing yoga since 2001 and teaching since 2008. After much globetrotting, she now makes her home in Southern California.


Yoga Anywhere, Anytime. JOIN FREE FOR A MONTH