3 Powerful Kundalini Kriyas to Clear Fear and Grow Your Spiritual Business
Kundalini yoga is known as the “yoga of awareness.”
It’s a yogic technology that combines mantra (chanting), mudra (hand positions), breathwork, movement, and/or meditation into sequences called ‘kriyas.’
Kind of like yogic prescriptions, each kriya serves a specific purpose, such as alleviate depression or call in prosperity. Whatever your desire or challenge is, there’s a kriya for that!
In a general sense, kundalini yoga helps us release mental blocks, shift our energy, and expand our nervous system’s capacity. So we can more easefully move through life and business.
Mantra is a key part of many kundalini kriyas—and my personal favorite.
Each mantra carries a vibrational frequency meant to bypass the logical mind. They speak directly to an innate part of ourselves. Unlike modern language, which gets tangled in conditioning, mantra preserves the original, sacred meaning of the sound.
These three kriyas are the ones I return to again and again—especially when imposter syndrome, anxiety, or self-doubt creep in and try to shrink my voice.
You can practice all of these together, or just pick one. It’s recommended to commit to one kriya for at least 40 days.
If you’re building a heart-led business, these kundalini yoga meditations will help you stay grounded in your worth and clear in your purpose.
Full disclosure: I’m not a yoga teacher or “yogi.” I am simply a student that has been practicing kundalini yoga for the past six years. Kundalini yoga has been my most consistent and transformational spiritual practices.
What I’m sharing here comes through the lens of my personal experience, alongside the wisdom of my teachers and 3HO (“Happy, Healthy, Holy” organization).
Please note: This is not an invitation to discuss the merits of kundalini yoga. If it resonates with you, receive what’s being offered you. If not, leave it.
01. Kirtan Kriya
Through this practice, “the mind awakens to the infinite capacity of the soul for service and creation.” (Source)
One of the most well-known kundalini practices, Kirtan Kriya is also one of the most studied by modern science.
Multiple studies from UCLA and other research institutions have found that it increases blood flow to the brain, enhances cognitive function, and supports cellular health by boosting telomerase activity.
Translation?
This practice has been shown to improve memory, boost mood, and reduce anxiety.
Why it’s great for spiritual entrepreneurs
Helps quiet the inner critic (aka imposter syndrome)
Clears mental fog and balances logic and intuition (left/right brain)
Calms the nervous system so you’re not run by stress or fear
Anchors you into a grounded, centered sense of self, so you can show up with clarity, confidence, and purpose
How to practice Kirtan Kriya
Position: Sit cross-legged on the floor in Easy Pose (or regularly seated in a chair works too)
Mantra: Sa Ta Na Ma (link to mantra on Spotify)
Mudra: Alternate between each finger with each syllable of the mantra, starting with your pointer finger
Time: 11–12 minutes
Tune in by chanting “Ong Namo Guru Dev Namo” 1–3 times
Sitting with your eyes closed, follow the mantra while alternating the mudra:
“Sa” + thumb to forefinger
“Ta” + thumb to middle finger
“Na” + thumb to ring finger
“Ma” + thumb to pinky
Continue this rhythm as you chant in the following pace:
2 minutes aloud
2 minutes whisper
4 minutes silent (repeat the mantra in your mind)
2 minutes whisper
2 minutes aloud
End with 1 minute of stillness to integrate
For more about Kirtan Kriya and how to practice, see the 3HO website.
Meaning of the Mantra
“Sa Ta Na Ma” is a shortened version of Sat Nam (meaning “truth is my identity”) and represents the cycle of creation: Sa – birth, Ta – life, Na – death, Ma – rebirth.
This reflects the constant evolution we go through… perfect for entrepreneurs who are constantly growing, shedding, and realigning.
Sources
02. Ego Eradicator
This was the first kriya I learned—in the unlikeliest places: a corporate conference room.
Working at a tech company at the time, our office yoga teacher hosted a free workshop titled, ‘How to change your life through breath.’ Intrigued, I joined. The practice made me SO uncomfortable, I hated it. But I was at a place in life that I recognized there was something there for me to lean into. So I did.
Shortly after, I joined a 40 day kundalini class and kept practicing for well over 120 days (I lost count). Kundalini yoga became one of the most impactful and consistent energy tools I have in my toolkit.
This is one of my go-to kundalini kriyas because it’s quick—only 1–3 minutes and will energize and shift your energy fast.
Why it’s great for spiritual entrepreneurs
No matter how “spiritual” we are, we all have an ego. Our egos aren’t inherently bad—they have our best interest at heart, to protect us. But sometimes they can run amok and cause more harm than good. This practice helps keep our egos in check so we can lead from our heart.
Boosts energy and focus—perfect before content creation, calls, or decision-making
Clears mental fog so you feel more calm, clear, and confident
Strengthens the nervous system to handle visibility, growth, and challenges with grace
How to practice Ego Eradicator
Position: Sit cross-legged on the floor in Easy Pose (or regularly seated in a chair works too)
Breath: Breath of Fire (rapid inhale/exhale through nose, while pumping belly)
Mudra: Hold your arms up at a 60° angle. Keep elbows straight and shoulders relaxed. Point your thumbs up and fold your fingers down to the base of your palm, pulling the knuckles back. (See image here)
Time: 1–3 minutes
Tune in by chanting “Ong Namo Guru Dev Namo” 1–3 times
Sitting with your eyes closed, raise your arms to the position described above
Begin Breath of Fire
Continue for 1–3 minutes
To end, inhale deeply and bring the arms overhead with the thumb tips touching and your fingers open.
Hold your breath, containing the energy within before exhaling and relaxing the arms down.
Sit in stillness for a moment and observe how you feel
For more about Ego Eradicator and how to practice, see the 3HO website here.
Sources
03. Meditation for Removing Fear of the Future
This practice helps clear the root cause of anxiety: a fear of the future and lack of self-trust. It’s like a soft exhale for your nervous system. The hand position creates a feeling of protection and surrender, while the breath and mantra guide your mind back to peace. It’s a reminder that you’re safe to trust, even when you can’t see what’s next. This meditation is especially helpful when you’re stepping into something new in your business or life.
Why it’s great for spiritual entrepreneurs
Releases anxiety about the unknown, helping you trust the unfolding path
Calms the mind so you can access clarity, instead of catastrophizing
Strengthens your aura so fear doesn’t stick or sabotage your vision
Restores a sense of safety—internally sourced, not based on external outcomes
How to practice Meditation for Removing Fear of the Future
Position: Sit cross-legged on the floor in Easy Pose (or regularly seated in a chair works too)
Mantra: Dhan, Dhan, Ram Das Guru (link to mantra on Spotify)
Mudra: Place your left hand on top of your right palm. Tuck your right thumb into your left palm, then cross your left thumb over it. Wrap your right fingers around the left hand gently and hold at your heart center (See image here)
Time: 11 minutes
Tune in by chanting “Ong Namo Guru Dev Namo” 1–3 times
Sitting with your eyes closed, hold your hands in the position described above
Chant along with the mantra “Dhan Dhan Ram Das Guru”
To end, inhale deeply and relax, sitting in stillness for a moment
For more about Meditation for Removing Fear of the Future, visit the 3HO website here.
Meaning of the Mantra
Also known as the Miracles mantra, Dhan Dhan Ram Das Guru is a mantra of deep trust and divine support. Chanting this mantra calls in grace when you're navigating the unknown, feeling stuck, or needing a miracle. It reminds you that you’re not doing this alone—there’s a bigger force guiding your path.
Sources
