This traditional Kundalini meditation, known as “kirtan kriya,” offers several health benefits for our mental and physical well-being. From enhancing memory to improving our quality of sleep, science shows that this meditative practice can help balance mood and steady the mind. When performed in water, this mantra meditation enables us to fully connect with the water within and around us. This guided session is led by Anne Koller, a Kundalini yoga instructor and aquacycling instructor at AQUA in New York City, and was created by Hari Kaur Khalsa, author of A Woman’s Book of Yoga: Embracing Our Natural Life Cycles, with Machelle M. Seibel, M.D. Try this profoundly spiritual video to cultivate patience, wisdom, and renewal of life.

Related: What Is Kundalini Yoga?