Backpack Meditation

Throughout the day we have different stress triggers. We can be triggered by all kinds of circumstances, people, noises, even the weather. Yogi Bhajan said that 85% of our behavior is automatic and determined by our environment. If we let our environment dictate our mood then our life will feel like an emotional roller-coaster. The only way off the roller coaster is through our breath.

In todayís vlog I share a powerful and practical meditation that you can use to reduce stress anywhere, anytime. This Kundalini practice is often referred to as the “backpack meditation” because you can bust it out of your spiritual backpack whenever youíre in need of some serenity. We canít control the stress in our life but we can control how we handle them. Use this practice to change your reaction to stress.

Test-drive this meditation and share your experience with me in the comments below. If you need future guidance check out this breakdown below.


Meditation to Alleviate Your stress (AKA Backpack Meditation) breakdown as taught by Yogi Bhajan

The posture: Sit cross-legged in easy pose.

The hands: Place your hands in Giyan mudra with your thumb pressing against your pointer finger. The pointer finger, otherwise known as Jupiter. When you press your thumb against this finger you ignite your knowledge.

The breathe: This Kundalini meditation suggests that you breathe in eight strokes through your nose and out for one stroke through your nose. If yogic breathe is new to you and itís hard to breathe in that much air then breathe in for four strokes instead of eight. Breathe in four strokes through the nose and one breath out.

Time: You can do this meditation for one minute and experience miraculous results. Put this meditation in your back pocket and use it whenever stress arises. The Kundalini yogis suggest that you do this meditation for eleven minutes for 40 days.

Pay close attention to how your environment triggers your stress patterns. Whenever possible turn to this meditation to release you from stress and restore your vitality.


Fi T.
Past Member 3 years ago

Go out and get some fresh air

Elena T.
Elena Poensgen3 years ago

Thank you :)

Elena T.
Elena Poensgen4 years ago

Thank you :)

GGma Sheila D.
GGmaSAway D4 years ago

Know aboslutely nothing aout meditations except what I've read and learned here. Interesting that just breathing can calm one, not allowing outside infuences in.

Val M.
Val M4 years ago


Veselin Varbanov
Veselin Varbanov4 years ago

Thank you,.

Patricia H.
Patricia H.4 years ago

thanks for sharing

Sandra Santana
Sandra Santana4 years ago

This seems like a great meditation to try and I can do this almost anywhere.

heather g.
heather g4 years ago

Thank you - very relaxing

Nils Anders Lunde
PlsNoMessage se4 years ago