The image of water is commonly used in meditation as a symbol of the infinite flow that moves through blockages and unlocks inner peace and healing. What better way to access this flow then by turning visualization into reality and meditating in water, rejuvenating the mind, body and spirit in the process? Meditating in water can enhance the power of a meditation—reverberating a mantra’s sound current inside a human body of water, calming the overactive mind, and encouraging a feeling of nonattachment and weightlessness.

This guided meditation 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. It’s meant to be performed in warm, shallow water that sits at or below bellybutton level. Cross your legs and find a comfortable seated position. Sit up tall with a lengthened spine , close your eyes, and allow your mind and body to fully connect with the water.

Related: Unlocking the Healing Effects of Water

Music by Satkirin Kaur Khalsa, “Dedication—Calm and Center the Mind – Aad Guray Nameh,” Lightness of Being