This is a practice to cultivate compassion. We often consider compassion as our loving exchange with the outside world, however compassion to the self is equally essential. For me, this practice is simply an essential.
Cultivate compassion to help you relinquish your need for control; build your capacity for unconditional love; to dispel fear and attachments and to let go of old ideas about your self and how life is supposed to be. By building your emotional resilience you will liberate yourself from all out dated ways and rules that no longer serve you. When your heart is filled with compassion it’s easier to feel in the flow with all of creation, to feel content and generous in both your outlook and your self regard.
“Never Give Up. No matter what is going on. Never give up
Develop the heart. Too much energy in your country is spent developing the mind instead of the heart.
Be compassionate. Not just to your friends, but to everyone.
Be compassionate. Work for peace in your heart and in the world.
Work for peace. And I say again Never Give Up. No matter what is going on around you. Never give up” – Dalai Lama XIV
Take your most comfortable, well supported seated position – extend your arms in front of you, palms pressed firmly together and arms parallel to the floor.
Inhale deeply through your nose – and spread your arms out wide in a large expansive gesture. Feel the front of your heart centre open and expand as you fill your lungs with air. Your arms keep opening and stretch as you continue to inhale, stretching them as far back as they can go.
Exhale through your nose – bring your arms back together, palms touching. Extending your arms forward, feel the back of your heart centre open.
Continue this practice – keeping your arms parallel to the floor, feel the stretch through your shoulders, sides of your rib cage, through your arms al the way to your fingertips.
Refine your practice – eyes closed and rolled up to your third eye point through out. With each inhalation recite a silent “Sat” and with each exhalation “Nam” ~ “Truth is my True Identity” or “I am Truth”.
Repeat this practice – 26 times or for around three minutes.
To close – take a deep inhalation, raise your arms above your head for a great big stretch, lower slowly as you exhale. Hands rest on your knees, palms facing up. Take your three silky soft sighing breaths and then return to feeling the natural ebb and flow of your breath as you integrate the benefits of this practice.
image credit and practice adapted from
The 8 Human Talents – Restore the Balance and Serenity Within You with Kundalini Yoga
Gurmukh with Cathy Michon