Hunsani Meditation, also called Meditation on the White Swan, brings a state of relaxation while at the same time it stimulates the life nerve…

This simple practice can help you relax before bed and enjoy a good-night’s sleep.

Long-term daily practice of this meditation for as little as 5 to 11 minutes before bed can promote your highest potential for grace, excellence, compassion, prosperity, and elevated consciousness.  It’s simple. Simply relax into it.

Sit in easy pose with a long, tall spine.  Make fists of both hands and extend and press the thumb tips together with the palms facing away from you. Place the mudra 6 to 8 inches in front of the brow point.  Press the thumb tips together firmly until they become white; there is no need to press very hard.  It is important to let the joint of the thumb bend as much as possible.

Fix the eyes on the thumb tips for a few seconds and get a clear mental image of the mudra.  Then close the eyelids and mentally see the thumbs tips through the eyelids.

Breathe long, deep, and slow breaths.

Inhale and mentally vibrate the sound Saaaat.  Exhale and mentally vibrate the sound Naaaam.

Practice this just before bed, surrender completely, and rest easy.  Relax your body, mind, and spirit.

Internally, may we be in such infinite repose that our presence brings calm and peace to all beings.

Sat Naam!

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.