An Amazing Meditation for Highly Sensitive People

High sensitivity is an amazing gift in our evolving world. We can sense the subtle shifts within ourselves and others and make beautiful teachers and healers. I am learning to truly value my sensitivity and also recognize the challenges that come with this gift. We FEEL everything, even what is not ours, and this can sometimes feel unsafe and confusing.
It can also be harder for us to truly trust because we have spent a lifetime sniffing out bullshit - when people's words do not match what we are feeling from them. I have found a meditation that is deeply healing for me and helping me to feel safe, strong and protected by a loving Higher Power and by the Wise Woman within.

The meditation uses the mantra Rakhay Rakhanahaar. This is a mantra of protection against all negative forces, inner and outer, which are blocking us from moving on our true path. It cuts like a sword through every opposing vibration, thought, word, and action. Using this mantra helps us to surrender into the will of the Divine and build our trust that all is well and our needs will be taken care of. Rakhay Rakhanahaar is often avoided by new students as it is a little longer and harder to memorize, but you can start with a printed copy and really focus on the vibration of the mantra in the body. I promise the effort will be worth it!


Compassion Kriya:

Originally taught by Yogi Bhajan on July 11, 1986

The only beautiful thing which makes you human is compassion. Think about vengeance, lies, truth, God, greatness, think of anything, if you take compassion out of it, everything becomes bitter. Compassion is a value of life; it is power; it is God and meditation; it is truth. Compassion gives you the strength to go through suffering and yet, feel no pain. There is absolutely no grace without compassion.

Posture: Sit in Easy Pose with your spine straight.

Mudra: Cross the Saturn Fingers (middle fingers) over the Jupiter fingers (index fingers) of each hand. Place thumbs on mounds of Mercury, which is just at the base of the pinkie. (When Yogi Bhajan demonstrated he had his left hand over his right hand.)

Mantra: Sing with a lyrical version of Rakhay Rakhanahaar.

Eyes: Closed.


On the first line of the mantra, bring the hands up and press the left hand over the right press over your heart center.

On the second line of the mantra, lower the arms so the wrists rest on the knees.

Continue alternating in this way, but keep the hands at the chest for the last line that repeats twice.

Then briefly lower and raise them again for the first line.

Rakhay rakhanhaar aap ubaariun

Gur kee pairee paa-eh kaaj savaariun

Hoaa aap dayaal manho na visaariun

Saadh janaa kai sung bhavjal taariun

Saakat nindak dusht khin maa-eh bidaariun

Tis Saahib kee tayk naanak manai maa-eh

Jis simrat sukh ho-eh saglay dookh jaa-eh

Jis simrat sukh ho-eh saglay dookh jaa-eh


Thou who savest, save us all and take us across,

Uplifting and giving the excellence.

You gave us the touch of the lotus feet of the Guru, and all our jobs are done.

You have become merciful, kind, and compassionate; and so our mind does not forget Thee.

In the company of the holy beings you take us from misfortune and calamities, scandals, and disrepute.

Godless, slanderous enemies—you finish them in timelessness.

That great Lord is my anchor.

Nanak, keep firm in your mind, by meditating and repeating His Name

All happiness comes and all sorrows and pain go away.

(Briefly lower the hands and then continue.)

 Continue for 31 minutes.

Music: My favorite versions of Rakhay Rakhanahaar are by Nirinjan Kaur and Gurunam Singh. Both can be found on iTunes or Spotify.