Anyone who has struggled with depression understands how deep and persistent sadness or lack of self-worth can impact every aspect of our being. Our physical health, mental outlook, spiritual connection and even our desire to connect with friends and family and be a part of the world around us can fall away. Why is this? Because, as humans, we so often identify with and then attach ourselves to our thoughts and feelings. As these depressive feelings persist, we have hard time imagining that anything will ever be different – we “become” our symptoms. As strange as it sounds, for something that can be terribly upsetting, it becomes harder and harder to move beyond the depression because our brains settle into it. We become “comfortable” with it. We identify with it. Our brains begin to tell us: “This is who I AM. This is who I will ALWAYS be. I want to change, but who will I be if I DO make those changes?” And CUE!  All sorts of associated feelings of anxiety, shame, self-loathing. . .you name it. But, what if we start to lead with our hearts instead?

Kundalini Yoga and Meditation can help to get to that place of leading with the heart. But, it is not a magic pill and does require effort. The thought of committing to a meditation or yoga practice, when you barely feel as though you want to get out of bed in the morning, can seem impossible. I know. I’ve been there.  But, I’ve also learned over the years that you have to START SOMEWHERE, honoring where you are at – even if you’re starting with the smallest of things. Put aside – even for a moment –  the sadness, the shame, the self-loathing. Love yourself enough to sit down on your mat. Maybe you will practice. . .maybe you won’t. And when tomorrow comes, that small act of sitting down on your mat may turn into a slightly larger act of taking a few deep breaths. And then, perhaps coming back for 1 minute of a meditation. . .3 minutes . . .7 minutes. . .11 minutes.

When you feel as though there is absolutely NOTHING left to do, try this meditation. It has been a saving grace to me, during great moments of struggle. I hope it brings you peace.


POSTURE: Sit in Easy Pose with spine straight. Have the hands in the lap, palms up, right hand resting in left, thumb tips touching.

EYE FOCUS: Eyes are closed.

MANTRA: Chant the Wahe Guru Wahe Jio mantra 8 times on one breath. Chant in a monotone:


Breathe very deeply in order to complete the cycle, which will take approximately 45 seconds. Release the breath very slowly as you chant. If at first the breath doesn’t hold for the full 8 repetitions, stop, breathe, and begin again. Build up your capacity.

TIME: Start with 11 minutes maximum. Gradually increase to 22 minutes, then 33 minutes.

Explore Downloads of this Mantra Here

Yogi Bhajan said about this meditation:

“This meditation brings relaxation, strength, and mental clarity. It brings soul talk—the infinite capacity to experience the power of your soul right on the spot. It enables you to keep giving to a friend. If you do this meditation for 11 minutes a day for six months, you will experience the cosmos. You can talk to God. If you do it for a year, God will come and listen to you!

Remember: you breathe, you live, because there is a soul in you. The soul is a tiny tender light in your body. I’m giving you a meditation today. I call it the “Last Meditation.” It is not that it is the last meditation I will teach you. But understand it’s essence. It is for when life doesn’t work for you, and you don’t want to go to anybody and say, ‘I’m going crazy, please help me.” I understand that sometimes personal image is very important. Despite how depressed you may be, just do this meditation and find out for yourself: Kundalini Yoga is a science and an art which can totally make a human being healthy, happy, and holy.

The mantra means: ‘You are beloved of my Soul, Oh God.’ It causes a very subtle rub against the center of the palate, and stimulates the 32nd meridian, known in the West as the Christ Meridian, and in the East as Sattvica Buddha Bindh. The tongue and lips correspond to the Sun and Moon in their movement. The practice of this kriya will enable you to think right, act right, see right, look at yourself, imagine and meditate. Everything else follows. You will wipe out a lot of negativity.

Many things will happen in my absence which you need to survive through. . . if you can do this meditation correctly, you will come out with the best of yourself. Please participate with heart and mind, and see that you do it.”

This meditation is published in the book:
I AM A WOMAN Essential Kriyas for Women in the Aquarian Age, p. 110You can purchase the E-book for download here.

The contents of this article are not to be considered medical advice. This is only a yogic and energetic viewpoint. If you or someone you know suffers from a serious medical condition, please consult with a doctor.

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