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What Is Kundalini Meditation and How Do You Practice It?

In Hinduism, kundalini is believed to be a form of energy that rests like a coiled snake at the base of the spine, the location of what some think of as the root chakra. An integral part of kundalini yoga, kundalini meditation is meant to stimulate this energy and lead to a heightened state of consciousness.

Kundalini meditation

Origin of kundalini meditation

In Sanskrit, “kundalini” means “coiled snake.” The exact origin of this deep meditation practice is unknown, but in ancient Egypt, Greece, and early Eastern religions, it was believed that everyone possesses a divine energy coiled at the base of the spine. Practitioners of this style of meditation believe that this energy is something everyone is born with, but that uncoiling or awakening it takes patience and perseverance.

Early writings indicate that kundalini was a science of energy and spiritual philosophy before the physical yoga practice was created. It was not taught publicly, and students were only given access to the lessons of kundalini masters after years of initiation. The sharing of this meditation outside an elite group of Indian yoga masters and followers was forbidden.

In 1968, Sikh Yogi Bhajan brought kundalini to the west. He had a vision of a new spirituality that joined ancient wisdom with modern life. His Kundalini Research Institute teaches that the practice of kundalini yoga and healing meditation stimulates the glandular and nervous systems and heightens creativity, giving you an inner vitality that helps you reduce stress and realize your full potential. 

Benefits of kundalini meditation

There’s no medical research to confirm all possible benefits of kundalini meditation listed below, but some people believe that the physical and mental benefits of awakening your kundalini energy are boundless. 

The deep breathing techniques practiced in kundalini meditation and yoga can increase the flow of oxygen, which some believe can help eliminate toxins from the body. Advocates of this type of healing meditation believe it calms and strengthens the nervous system, enhances sensory perception, and may improve your mental and emotional state. After practicing evening or morning meditation for a while, you may find that it helps with stress management.

Practitioners of kundalini meditation believe that kundalini energy can flow openly through the seven chakras and lead to an expanded state of consciousness, known as a kundalini awakening.

If you’re interested in trying kundalini meditation, make sure to do it safely. Practitioners of kundalini meditation believe that kundalini energy can flow openly through the seven chakras and lead to an expanded state of consciousness, known as a kundalini awakening.

When practiced in conjunction with kundalini yoga, some believe that it can help you achieve a life full of joy, love, and light.

How to practice kundalini meditation

Kundalini yoga and meditation are believed to pull the energy at your root chakra all the way up through your crown and out of the body, which lets the energy flow, awakens your higher self, and helps create balance. This discipline teaches that we all have areas in the body where energy is stuck and cannot flow all the way up through the crown, where the seventh chakra resides. These types of blocks are believed to put you off balance and keep you from experiencing a true mind–body connection and spiritual awakening.

Kundalini yoga and meditation are believed to pull the energy at your root chakra all the way up through your crown and out of the body, which lets the energy flow, awakens your higher self, and helps create balance.

Try to approach your practice with an open mind. At first, chanting a mantra and breathing differently may feel odd. To reap all the benefits of deep meditation, practitioners believe that you must commit yourself to it and practice consistently.

  • To begin, find a quiet place where you can sit comfortably. You may sit on a meditation pillow with crossed legs and a straight spine. If you have sciatica or if this posture causes you pain, sit up straight in a meditation chair. Try not to lean back in the chair. Sitting tall with a straight spine is important, regardless of whether you’re sitting in a meditation chair or on a meditation pillow. Gather your palms together at your heart in a prayer meditation pose.
  • After pausing for a few seconds, position your hands in several different formations, known as “mudras,” which are believed to help energy flow to specific parts of your brain. The gyan mudra is the most common in kundalini meditation. Join your thumb and index finger, putting light pressure from the thumb on the index finger. This mudra is believed to stimulate knowledge and help create a sense of openness and calm.
  • Close your eyes and focus your gaze just above the center of your eyebrows. This is where your third eye chakra is believed to be located. Then as you inhale deeply, count to four and hold your breath for a few seconds. Do the same thing as you exhale. On each inhale and exhale, pull your navel toward your spine. Stay aware of your meditation pose as you breathe.
  • You may try using the mantra “Sa Ta Na Ma,” which some translate as “infinity, life, death, and rebirth.” Playing this mantra in your mind while meditating may help you focus and bring you back to the present when your mind wanders or you become anxious or distracted.

Be gentle with yourself, and remember that your meditation pose doesn’t have to be perfect. It’s fine to adjust it if you feel pain or become distracted. What matters is that you’re showing up for yourself, whether it’s for a short morning meditation or deep meditation in the evening. 

How long to meditate

If you’re wondering how long to meditate, some believe that kundalini meditation can be practiced for different lengths of time for specific results. Although there’s no medical research on how meditation length affects your body, advocates of the practice claim that a three-minute meditation affects blood circulation and the electromagnetic field of the body; an 11-minute meditation stimulates and balances the glandular and nervous systems; and a 31-minute deep meditation affects all your cells and clears the subconscious.

When you’re just starting out, try not to worry about how long you meditate. Starting with three minutes is recommended if you’re new to meditation. Feeling uneasy or distracted is normal, so stick with it. You can grab your meditation pillow and do a morning meditation, evening meditation, or practice any time of the day. How long to meditate will become something you will determine intuitively, depending on the day. No matter how long you meditate, you may find that it reduces stress, gives you energy, helps you focus, and lifts your spirits

When you’re just starting out, try not to worry about how long you meditate. Starting with three minutes is recommended if you’re new to meditation.

Having a dedicated meditation room in your home can help you make a solid commitment to your practice. A meditation room gives you the space you need to minimize distraction and let go. Morning meditation in a quiet room is a wonderful way to start the day. Creating your own special space can make it easier to stick with a consistent morning meditation practice. 

The takeaway

Some believe that incorporating a kundalini meditation practice into your daily life can help you connect with your spirituality, improve communication with others, and inspire you to make other changes like eating a more balanced diet. A morning meditation can set you up to be more compassionate with yourself and others throughout the day.

So set up your meditation room, find a favorite meditation pillow or chair, and give this ancient practice a try. You may find more balance and happiness, which can significantly improve your quality of life. 

https://www.kundaliniyoga.org/Meditation

https://kundaliniresearchinstitute.org/

https://eocinstitute.org/meditation/kundalini-meditation-awakening-the-energy-inside/

https://www.yogajournal.com/yoga-101/a-beginners-guide-to-kundalini-yoga

http://www.chakrahealing.com/kundalini-syndrome/

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