Kundalini Meditation Benefits and How to Practice It

Kundalini, in Hinduism, is a type of energy that sits like a coiled serpent at the base of the spine, where some believe the root chakra is located. It is a form of divine feminine energy or shakti, that when awakened can lead to spiritual liberation and psychic powers.

A strong feeling of electric current travelling along the spine is commonly described as part of the Kundalini awakening experience.

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    Kundalini awakenings are believed to take place in a variety of ways. Many yoga schools emphasize meditation, pranayama, asana practice, and mantra chanting as ways to awaken Kundalini.

    Chanting, holding hand postures, breathing exercises, and repetitious postures are all part of Kundalini yoga. Its goal is to awaken your Kundalini energy, also known as shakti. Kundalini yoga is believed to expand your consciousness and help you transcend past your ego by awakening this energy. This yoga is therefore sometimes referred to as “yoga of awareness.”


    Kundalini meditation, which is a part of kundalini yoga, is designed to tap into one’s inner capabilities which lead to a higher state of awareness.

    To practice kundalini meditation, you can use a combination of techniques that focus on kundalini awakening, such as deep breathing, mudras, mantras, and physical postures. These exercises are intended to awaken the dormant kundalini energy and push it along the spine where 7 chakras are aligned in a line.

    Origin of Kundalini Meditation

    The exact origin of kundalini yoga is unknown however, kundalini teachings find a mention in the Upanishads as far back as 800 to 500 BCE. The concept of Kundalini was very private and was only taught to students who had sufficient experience in meditation and spirituality. 

    And it is thought that even though kundalini meditation is mentioned in Upanishads, the oral teachings and imparting of knowledge had started way before this.


    For many centuries, kundalini teachings of yoga and meditation remained strictly private and were kept between the guru-shishya or teacher-student.

    It was in 1968 that the concept of Kundalini Yoga was introduced to the world, especially in the West, by Yogi Bhajan. He believed that through Kundalini Yoga, of which kundalini meditation is a big part, individuals would be able to witness improvements in their lives and overall well-being.

    Ever since, it has grown in popularity as a means to improve body awareness, mindfulness, and stress alleviation.

    The practice of kundalini yoga and healing meditation, according to his Kundalini Research Institute, activates the glandular and neurological systems, increases creativity, and gives you an inner strength that lets you minimize stress and realize your full potential.

    Benefits of Kundalini Meditation

    Kundalini meditation, with its unique set of movements and breathwork, can help with a wide range of emotions, including unhappiness, tension, and tiredness. Kundalini meditation is said to be able to relax the mind, balance the nervous system, and increase cognitive performance.

    It may also provide physical advantages, such as enhanced flexibility, core strength, and lung capacity.

    Other benefits include:

    • Increase in lung capacity
    • Aids in the detoxification
    • Improves sensory experience
    • Creating a sense of self-awareness in the body
    • Assisting in the reduction of anxiety and tension
    • Reduces production of cortisol thereby reducing stress
    • Enhanced sleep quality and addressing sleep-related concerns
    • Enhanced attention and compassion 
    • Provides increased meaning and aim in your activities 
    • Improved communication with yourself and others
    • Enhancing mental and emotional well-being
    • Improves concentration

    Although there isn’t enough medical evidence to back up most of the potential benefits of kundalini meditation, several people believe that the physical and mental advantages of awakening your kundalini energy are endless.

    How to practice Kundalini Meditation

    Even though there are other types and techniques to meditation, the clarity, efficacy, and practicality of kundalini meditation set it apart.

    Avoid trying to achieve too much at once soon, as this might feel overwhelming and cause your efforts to weaken. Even five minutes of Kundalini meditation per day is sufficient for beginners.

    Choose a moderate meditation schedule that you believe you will be capable of keeping every day. The best time to meditate is before sunrise because it sets the tone for the entire day and is naturally a calm and introspective time. You can also practice it in the evening just before sunset or shortly before bed.

    Note – Because Kundalini meditation is a holistic approach, it’s best to start with a practitioner or a guided meditation if you’re new to kundalini meditation.

    Let us have a look at the steps in detail:

    Comfortable Dressing

    The basic requirement of any meditation, especially Kundalini Yoga is to dress in comfortable clothes. They should be breathable and should not be a cause of distraction. Choosing simple, loose clothing when meditating can make you feel more at ease.

    Kundalini practitioners frequently cover their heads with shawls or other fabrics, as this is said to shield and increase energy flow. To enhance the experience of lightness, your clothes should always be clean, fresh, and preferably white in color.

    Choose a quiet place

    Select a location where you won’t be interrupted, vulnerable, or distracted, and where the temperature is pleasant. Try to be in the same location every day. Candles, flowers, spiritual images and/or pictures of beautiful landscapes, or anything comforting, peaceful, or encouraging can be placed there.

    Select a comfortable position

    Sit cross-legged on the floor, on a cushion, a natural fiber blanket, or a chair specifically for this purpose. Choose a comfortable sitting position that will enable you to sit tall with a straight spine. Gently close your eyes so that they are nearly 90% closed.

    Set your intention and timeframe

    Get a definite picture in your mind of how this meditation will affect you. The more focused and purposeful you are, the more powerful the meditation will be.

    To obtain the most benefit from your meditation, completely devoted to performing it for a specific amount and length of time. It could take anywhere from three minutes to two and a half hours to complete the Kundalini meditation. Some other options for time lengths are 11 minutes, 15 minutes, 22 minutes, and 31 minutes.

    Focus on your breath

    Only breathe in and out via your nose, concentrating on the experience of breathing. Then start slowing your breathing. One round of inhaling and exhaling should last approximately seven to eight seconds. 

    Give importance to how your breath energizes and moves through your body.

    If you become dizzy at any point during the practice, you should stop.

    While tuning in, many practitioners find it beneficial to focus on their third eye. Turn your focus to the region between your brows in the center of your forehead while keeping your eyes closed.

    Chant a mantra

    Mantras are a crucial part of Kundalini meditation because they help you focus. The mantra “sat nam,” which means “truth is my identity,” is an excellent mantra for starters. This mantra is also used while practicing Kundalini Kriya.

    When you inhale, say “sat” and when you exhale, say “nam.” You have the option of chanting aloud, in a loud whisper, or silently in your mind. You can also repeat a different phrase or sound. Whichever mantra appeals to you and feels good is the one you should use.

    Use a mudra

    Mudras, or hand postures, are commonly used in Kundalini practices. Place your hands in a variety of “mudra” shapes, which are thought to aid energy flow to specific sections of your brain. In kundalini meditation, the Gyan mudra is the most popular.

    Try the Shuni mudra, which involves touching your middle finger to your thumb, to encourage patience and commitment. The Kali Mudra is another mudra that can be used during kundalini meditation.

    Do not get distracted by wayward thoughts

    Redirect your focus to your breath whenever you notice a break of attention. Simply return your attention to the mantra or other focal points. If you have any wandering thoughts, accept them and let them pass. Superfluous thoughts should not be judged or reacted to. Allow the mantra to filter them. 

    Bring your meditation to a close

    Perform on for another 3 to 5 minutes. Starting with a shorter session and gradually increasing the length of your meditation as you become more accustomed. 

    Inhale deeply, press your palms together or raise your arms and relax and exhale to complete the meditation.


    As the mindful mind builds a state of higher consciousness, meditation can be delightful or somewhat comforting. If you want to learn how to practice Kundalini meditation, remember that it’s okay to start slowly. Once you’ve mastered that skill, the idea is to transmit that new level of awareness to other aspects of your life.

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