Meditation on The Subtle Body · Refining the Field

The Subtle Body is one of the Ten Bodies recognised in Kundalini Yoga.It is the body of grace the quiet intelligence that attracts the right opportunities, the right people, and the sense of being subtly supported by life itself.

When the Subtle Body is strong, you don’t have to push. Things meet you.

This kriya strengthens both the Subtle Body and the Arcline the energetic arc that governs intuition, projection, and the clarity of what you are sending out into the world. As these bodies come into coherence, intuition sharpens, projection cleans up, and your presence begins to carry a natural brightness a visible softness and clarity that doesn’t need effort.

This is a practice of refinement rather than force.

The Practice

Posture & Shape

Sit in Easy Pose with the spine tall and neutral. Let the chest gently lift and the chin draw slightly in, lengthening the back of the neck.

Rest your arms by your sides with the palms facing upward, not touching the floor, receptive, open.

From here, begin to move the arms upward in a wide arc, mirroring the curve of your Arcline.

Bring the palms to overlap a few inches above the crown of the head, with the left palm resting lightly on the back of the right hand.

The thumbs do not touch.

Then return the arms slowly back down to the starting position, maintaining the arc.

Let the movement feel smooth, rhythmic, and continuous, as if you are shaping the space around your head.

Mantra, Breath & Movement

Form the mouth into a soft “O.”

As you raise the arms overhead, inhale through the mouth on the sound Har.

As you lower the arms, exhale through the “O” mouth on the next Har.

Allow the navel and diaphragm to power the exhale not aggressively, but clearly. The breath is even, balanced, and intentional.

Inhale and exhale carry equal presence.

This is not about effort. It is about precision and rhythm.

Let the chant carry you. Let the movement organise you.

Timing & Completion

Continue for 11 minutes.

To complete:

• Interlace the fingers above the head

• Straighten the elbows

• Inhale deeply and hold the breath for 10–15 seconds, actively stretching the body in all directions without releasing the hands

• Exhale and relax

Repeat this closing sequence three times.

Practice Notes

This kriya is best practised to the rhythm of a Tantric Har recording allowing the sound to regulate the movement and breath.

Begin with 11 minutes.

When you can stay fully present without drifting or spacing out you may extend the practice to 22 minutes.

With long-term practice, the maximum time is 33 minutes.

This is a practice that matures you quietly.

You may not feel dramatic shifts but over time, life begins to meet you differently.

That is the Subtle Body at work.