Meditate to prepare for a heart-centered experience at Sat Nam Fest.  Set an intention to come home to know more deeply the cozy, healing effects of compassion.  This is an opportunity to explore your heart’s possibilities and potentials.

The good news is that we do not have to wait around for enlightenment, nor must we spend years in solitude and contemplation. We can grow a strong spiritual muscle of compassion right now!

In today’s world, it is crucial to be compassionate in the here and now. It is crucial to penetrate our surroundings with compassion. When we walk around our busy world and quietly radiate compassion, we become the change we wish to see in the world.

Here is a meditation for compassion that you can practice when you are on the go:

meditation_arouse-mercy-compassion_1of2Meditation to Arouse Mercy and Compassion

Sit in easy pose with legs crossed. Or, sit in a chair or even in your car (not driving). Keep the spine long and tall, vertebrae stacked upon vertebrae. Chin is in to align and lengthen the vertebrae in the back of the neck. Lift the chest and rib cage.

The Mudra

Bring the hands in front of your heart with the palms facing up. Bring the pinky, ring, and middle fingers of both hands to touch back to back. These fingers will point straight up to the sky. The index fingers crisscross each other and are parallel to the floor. The thumbs will naturally straighten and are also align parallel to the floor. This mudra is held at the heart center throughout the meditation.

meditation_arouse-mercy-compassion_2of2The Breath Pattern

Inhale through the nose in four equal strokes while you mentally vibrate the sounds: Sa Ta Na Ma. Hold the breath in and mentally repeat Sa Ta Na Ma. Then exhale through the nose in four equal strokes while you mentally vibrate: Sa Ta Na Ma. Hold the breath out and mentally repeat Sa Ta Na Ma.

The Mantra

Sa is the sound of infinity. Ta is the sound of life and manifestation. Na is the sound of death. Ma is the sound of rebirth. Vibrating this sound current resonates the organic cycle that everything in creation turns through over and over.  Vibrating this sound will strengthen your intuition.

The Eyes

Closed the eyes. Focus at the Third Eye Point between the eyebrows.


Practice for as long as is comfortable and available. When finished, realize that even when you are in a hurry, the fact that you meditated has created a kind of space within your hurried life allowing you to handle being rushed with grace.


End the practice with three inhales and exhales.  Shake the body.  Chant three long Sat Nams, and offer your practice to the benefit of all beings everywhere.  Bow your head.


Compassion is the highest gift that you can radiate into our world. Compassion is not something we attain spiritually; compassion is within you, and spiritual beings are required to keep up with strong compassion.  Compassion combined with strong intuition makes you a powerhouse of balanced wisdom and love.

May we radiate compassion into everything everywhere, and may we be harmonious with all beings in a graceful dance through the cycles we experience in this churning universe.

This meditation can be found in the Kundalini Research Institute Manual Kriya

Sat Nam!


Surjot Kaur is a KRI certified teacher of Kundalini Yoga as Taught by Yogi Bhajan. She writes about yoga, meditation, and consciousness. She seeks to be a humble observer of the Play of Divine Consciousness. She prays all beings may awaken to total freedom. She lives with a loving husband, two daughters, and a dog in San Diego.