Healthy, Happy, Holy Breath (kundalini meditation)

- - Meditations + Kriyas

healthy happy holy breath yoga kundalini meditation pranayama
It is time to set ourselves aglow with bliss. And the Healthy, Happy, Holy Breath Meditation is perfect. You deserve to be happy, healthy, and holy each and every day of your life. Shall we begin?

healthy happy holy meditation


  1. Sit in a comfortable position wherein you can keep a straight spine. (See artwork above for posture and position.)
  2. Place your hands palms-down on your knees, in Gyan Mudra
  3. Close your eyes and bring your internal focus to your third eye { brow point }.
  4. Take a deep breath, inhaling through your nose. Fill your lungs in three parts: bottom, middle, top. Hold this breath.
  5. While holding the breath calmly and gently without strain, silently say this mantra 3 times: Healthy Am I, Happy Am I, Holy Am I.
  6. Exhale slowly and as you exhale, repeat the mantra out loud 1 time.
  7. Continue for 11 minutes. (If 11 minutes is not possible at the present, begin with 3 minutes and work your way to the full 11.)
  8. As you continue the meditation, visualize yourself being filled up with health (vitality!), happiness (bliss!), holiness (your spirit, energy, soul in perfect balance).
  9. To close, inhale deeply, release your breath, and sit in peaceful silence breathing normally, for as long as you like.

Healthy, Happy, Holy Breath as written above © Y is for Yogini, adapted from the original meditation created by Yogi Bhajan.

A few notes on this meditation from Gururattan Kaur Khalsa, Ph.D.:

“A person who does this meditation properly will breathe two and one half times per minute. This shift from the normal 12-15 breaths per minute is significant. According to Yogi Bhajan, once the breath rate is slower than 4 breaths per minute, the brain starts functioning intensely. The pineal and pituitary glands shift their relationship to each other and in this condition, the effects of inner and outer sound is greater and the mantra will penetrate. A larger portion of yourself will be able to synchronize and carry out your intentions.”

It is also noted (by Yogi Bhajan and Gururattan) that each repetition of the kriya’s mantra should take about 5 seconds. From my own perspective, if you cannot do as they have suggested, do what works for you and what you can do. This is what I do and I’m able to experience profound effects. I believe that any work in a positive direction is brilliant.

Any time is the right time to fill yourself with health, happiness, and holiness. Practice this meditation and be in bliss.

(artwork credit: ann marie maxwell)

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soothsayer. illusion slayer. intj/mastermind. writer + artist + strategist + innovator. california born, city of angels bred. gypset world traveler. la face with an oakland booty. queen of the jungle who doesn't lose sleep over the opinions of sheep.

4 Comments to Healthy, Happy, Holy Breath (kundalini meditation)

  1. I’m in. Do you have any tips on how to not get up with the antsy? I really struggle with that emotion when mediating. I try to break it in chunks because I feel like I am going to die after 3 minutes.

  2. Angela – yay! i love how you’re always down for these!

    Keishua – I know exactly what you’re feeling. I get that, too. :) The mantra in this kriya should be a huge help. Your mind is searching for something—anything, to focus on or “do.” Staying focused on the mantra (“Healthy am I…”) and drawing energy up from your root center to your third eye should help with the antsiness. If three minutes is your maximum, start there and work your way up. After a few days, try four minutes…then five. Good luck and let me know how you’re doing!

    Babs – Thank you! :)