Antar Naad Mudra Full Moon Meditation
Antar Naad Mudra is a Kundalini meditation often practiced on the full moon. It works directly with energy through mantra, mudra, and a steady movement through the centre line of the body, giving direction to what is already active rather than leaving it to diffuse.
“Escape from the black cloud
that surrounds you.
Then you will see your own light
as radiant as the full moon.”
Antar Naad Mudra Full Meditation Guide
How this meditation works
Full moon periods tend to amplify what is already in motion. Not necessarily a time of something new being created, but of something becoming more visible; harder to ignore.
This meditation doesn’t try to calm that energy directly. Instead it gives that insight more structure. The repetition of the mantra, combined with the rise and fall of the hands through the centre line, creates a steady pathway for energy to move.
Rather than intensity building without direction, it becomes organised, allowing clarity to come through.
When to use this meditation
It is traditionally practised on the full moon, when energy tends to feel heightened or closer to the surface.
It is also useful at any time when something feels active but unfocused - when there is movement internally but no clear direction for it.
Mantra
Sa Re Sa Sa
Sa Re Sa Sa
Sa Re Sa Sa
Sa Rung
Har Re Har Har
Har Re Har Har
Har Re Har Har
Har Rung
You can start with Nirinjan Kaur’s version, but over time it’s worth finding a recording that you connect with and can stay with fully.
How to practice Antar Naad Mudra
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Sit in easy pose with eyes closed. Bring the hands into prayer mudra at the level of the navel, about 4-6 inches away from the body. Fingers point upwards.
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As the mantra begins, slowly rise the hands up the centre of the torso.
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At the level of the hear, continue raising the hands and begin opening the fingers into lotus mudra. The base of the palms, thumbs and little fingers stay connected, while the other fingers separate.
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Continue lifting the hands until they reach the level of the brow. Pace the movement so you arrive there at Sa Rung.
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As Har Re Har Har begins, turn the fingers to point down, bringing the backs of the hands together in reverse prayer.
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Slowly bring the hands back down the centre line, in time with the mantra, until fingertips reach the navel at Har Rung. Turn the hands and begin again.
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Inhale deeply, retain the breath, and exhale slowly through the nose.
Duration
Practise for 11-31 minutes. If you are new to this meditation, begin with 11 minutes and build gradually.
If you want to understand how different meditation timings affect a practice, you can ready more about kundalini meditation durations here.
Continue you practice
If you want to work with kundalini meditation in a more structured way, you can join a class, come to a workshop, or work with me one-to-one.
