Kundalini meditation is a spiritual and meditation practice that originates from the Kundalini yoga tradition. It is based on the belief that there is a primordial and potentially transformative energy called Kundalini that resides at the base of the spine. The goal of Kundalini meditation is to awaken and elevate this energy in order to experience higher consciousness and a deeper connection with oneself and the divine.

Kundalini meditation may involve a combination of techniques, such as yoga postures, rhythmic breathing , mantra repetition, and visualizations. These techniques are used to activate and direct Kundalini energy along the body’s energy channels, known as nadis, and through the seven main energy centers, called chakras.

During Kundalini meditation, one can experience different states of consciousness, from deep relaxation to transcendental experiences. Some of the benefits associated with regular Kundalini meditation practice include increased mental clarity, reduced stress, improved concentration, emotional balance, and a heightened sense of overall well-being.

It is important to note that Kundalini meditation is a powerful practice and can have profound effects on the person practicing it. Therefore, it is advisable to learn from a trained instructor or participate in Kundalini yoga classes to receive proper guidance and avoid potential difficulties or energetic imbalances.

Whether we realize it or not, most of us do a lot of things without really thinking and often react to our environment rather than being intentional with our thoughts and behaviors.

For example, we may drive to work, wash the dishes, tuck the kids in, or eat without really being aware of what is happening or what we want to happen.

Overview

If you want to live your life with greater awareness and intention, one way to enter this state of heightened attention is to practice meditation. One specific form of meditation that can be particularly helpful is Kundalini, which focuses on primal energy.

Kundalini meditation is a way to channel your energy and free yourself from stress and living on “autopilot.”

History

The exact origins of Kundalini meditation are unknown, although its traditions date back to approximately 1000 BC to 500 BC. In Sanskrit, kundalini means “coiled serpent” and refers to the ancient belief that each person carries “divine” energy at the base of the spine. This meditation tradition seeks to awaken , release and harness this energy.

Kundalini mediation was popularized in the West by Yogi Bhajan, who developed and introduced his own form of Kundalini yoga in the United States in the late 1960s. Since then, the practice has become a popular way to develop greater body awareness, mindfulness , and stress relief, among other benefits.

Purpose of Kundalini Meditation

Kundalini meditation is part of Kundalini yoga and is meant to move energy through the body.

It is based on the concept that energy at the base of the spine (also known as the root chakra) must be released through the seven chakras of the body and then through the crown chakra above the head.

This process of releasing energy from the body is intended to create a communication system between the mind and body to alleviate mental, physical and spiritual problems.

This system of bringing awareness to your body by connecting with your breathing aims to facilitate being present , establish a new rhythm and communicate with a higher version of yourself.

The practice should be thought of as a technique, as opposed to a belief system, that helps people clear the clutter of the world and access the inner self.  Moreover , rather than providing instant relief, enlightenment, or “unwinding,” proponents say it takes perseverance and consistent practice to achieve optimal benefits .

Just as taking a shower every day cleanses your physical body , yogis see Kundalini meditation as a way to cleanse your mind. It is a method to rejuvenate after a stressful day, manage stress in the moment, and/or counteract fatigue.

It is also intended to help balance your energy (or chakras) and calm your mind so that you act with purpose rather than simply react to your thoughts and environment.

Possible Benefits of Kundalini Meditation

The benefits of learning to practice Kundalini meditation can be summed up as bringing more awareness and intention into your daily life . Specifically, this can be seen in a number of different ways, including:

• Help with concentration and prevent random thoughts from losing your balance.
• Breaking your automatic daily routines and bringing you into a state of mindfulness.
• Bring balance to the mind, body and soul.
• Building your creative energy to tackle projects in your life.
• Creating body awareness.
• Improve brain patterns and emotional balance.
• Helping to reduce anxiety.
• Help release stress and find a sense of peace.
• Improve cognitive functioning.
• Improve sleep and sleep-related problems.
• Teach the correct way to breathe (on your diaphragm) and expand lung capacity.

How the practice works

Below are the steps you need to take to begin a very basic Kundalini meditation practice. Remember that it is best to start small. Choose a manageable meditation commitment that you feel you can keep up with every day.

Avoid trying to do too much too quickly, which could feel overwhelming and derail your efforts. Even five minutes each day of Kundalini meditation will likely help, so don’t underestimate the value of this most basic practice.

1. Choose a location

Kundalini mediation can be done anywhere. Ideally, you should find a quiet, distraction-free space that is a comfortable temperature (not too hot or too cold). This should be a place you find peaceful and where you are not likely to be disturbed. It could be a place where you gather your favorite things. Keep a bottle of water by your side.

2. Choose what to wear

Dress in whatever feels right to you. Many practitioners choose to wear loose, comfortable cotton clothing and potentially a head covering such as a cotton shawl. Your clothing should be clean, fresh, and ideally light-colored to enhance the feeling of lightness .

3. Choose when to practice

You could practice first thing in the morning to set your intentions for the day, or to take advantage of a time when you’re less likely to be disturbed. Or, you could practice before you go to bed at night as a way to unwind after your day. Almost any time works , but try to avoid meditating after a big meal, as your body will be busy with digestion.

4. Get into position

Sit on the floor with your legs crossed or sit on a chair with your weight resting on your feet. The most important thing is to choose a position that is comfortable for you, where you can sit upright with a straight spine. Gently close your eyes so that they are 90% closed. You may choose to sit on a wool or cotton blanket or put a pillow under you for added comfort.

5. Choose the duration of the practice

This could be anywhere from three minutes to two and a half hours. Some common meditation length options are 11 minutes, 15 minutes, 22 minutes, 31 minutes, etc. Whatever works for your schedule and goals is perfect.

6. Choose a mantra

As you breathe, you will chant a mantra to help you focus. A good example for beginners is the mantra “sat nam,” which means “truth is my identity.”

Chant “sat” as you inhale and “nam” as you exhale. You can choose to chant out loud, in a loud whisper , or silently in your head. You can also choose another phrase or sound to repeat. Any mantra that speaks to you and feels good is fine.

The purpose of chanting is to direct your energy . Listen to yourself actively if you’re chanting out loud, or visualize the written mantra if you’re saying it in your head. You can also repeat your mantra at other times of the day if you’re feeling stressed.

7. Start focusing on your breathing

Pay attention to your breathing and begin to gradually slow it down. Your goal will be for one round of inhalation and exhalation to last about seven to eight seconds. Divide your inhalation and exhalation into segments, so that you take short inhalations or exhalations divided by pauses.

Try to do this so that there are four segments of inhalations and exhalations during one full breath. Breathe through your nose the entire time. If you feel dizzy at any point, stop the practice.

8. Feel the movement of breathing

As you practice your breathing and chanting, focus on how your breath moves through your body and helps you relax. Whenever your mind begins to wander, consciously return your attention to your breathing and mantra.

9. End the Meditation

Continue this breathing cycle for the predetermined mediation time . (Set a timer so you know when to stop.) Complete the meditation by inhaling deeply, pressing your palms together, or raising your arms in the air, and then relaxing and exhaling.

10. Gradually increase your meditation

Gradually try to increase the length of your meditation. As you practice, focus on letting thoughts come and go, and be aware of a feeling of energy moving along your spine and a sense of euphoria in your body.