This water meditation is designed to help your mind expand so you may harness the infinite potential of the universe. The 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. To get started, sit in a bathtub or shallow pool of water and settle into the posture described in the video—your arms will be crossed and elevated, spine straight, and belly strong. Feel the support of the water around you as you focus on the breath for three minutes. Channel your breathing into strength and concentration as you gently focus the mind. Gradually increase the time of your practice as you become more comfortable. When done regularly, this meditation may help you achieve the victory of self-expression as you begin to turn your dreams into a reality.

Related: A Water Meditation for Releasing Stress

Music by Satkirin Kaur Khalsa, “Magic Mantra—Reverse Negative to Positive,” Lightness of Being