Movement Meditation for Overcoming Grief

In ancient times, when every village was alongside a river, the people of the village would come together at times of mourning or loss. They would wade into the river up to their navel and practice this meditation.

In modern times, you may sit on the floor or in a chair. If available, you may practice this meditation sitting or standing comfortably in water–in your bathtub at home, in a swimming pool, in a lake, a river, or the ocean when it is calm.

The Practice

Posture: Sit comfortably with your spine lifted so you may have a full breath. Extend both arms in front of you with the palms facing up. Hold them as if you were carrying a bundle.

Movement: Move both arms together, up and over your head, as if you were scooping water and bringing it over your head. Imagine carrying your worries, hurts, problems, pain, losses, etc. in your arms, lifting them up and releasing them over your head, to put them behind you.

Breath: Breathe powerfully in equal measure through your mouth; inhaling when the arms are in front of you and exhaling as you move your arms. This meditation may also be done chanting Har, from the navel, as the arms move over head.


Continue for 3 to 11 minutes. To end, inhale deeply through your nose, exhale through your nose and relax.

© 3HO. This kriya is courtesy of YB Teachings, LLC.

This kriya is provided by Dr. Shanti Shanti Kaur.

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