The majority of our days are filled with tasks we don’t even think about. For example, we wake up, brush our teeth, eat breakfast, get the kids ready, and head to work without even tuning into what’s happening.

To start living life with greater intention and awareness, you could begin meditating. Alongside improving awareness, studies have shown meditation to improve physical and mental well-being.

Kundalini meditation is a type of active meditation which uses various techniques to move energy up through the seven chakras. It’s said that kundalini is the creative potential of every human being which rests at the base of the spine.

In this post, we’ll explore what kundalini meditation is, its benefits, and how you can get started.

What Is Kundalini Meditation?

Guided kundalini meditation, also called kundalini yoga, focuses on channeling your energy centers, releasing stress, and reaching a heightened state of consciousness. In Hinduism, kundalini is thought to be a type of energy stored in your body, like a snake coiled at the base of the spine. Some see this as the root chakra and through kundalini meditation, this area can be energized, awakening the consciousness within.

Kundalini is part of a wider belief system that includes the chakra system. The word “chakra” comes from the Sanskrit word for wheel or disk and refers to energy points in the body. Chakra balancing is often included as part of kundalini meditation. The crown chakra, for example, is located at the top of the head and is thought to be linked to our connection to the divine.

The History of Kundalini Yoga

The history of kundalini yoga meditation can be linked back to the Vedas, an ancient Hindu scripture. Shakti is the name given to this Kundalini energy, which is also seen as the divine feminine principle.

In the western world, famous psychologist Carl Jung also spoke about the importance of kundalini energy. He saw it as the engine of individuation, which is the process of becoming who you are.

Yogi Bhajan, a Kundalini master, brought the practice to the west in the late 1960s. He established the 3HO Foundation (Healthy, Happy, Holy Organization) and taught Kundalini classes in Los Angeles.

Today, kundalini classes are widely available in western countries and there are many online resources to help you get started with this spiritual practice. The Kundalini Research Institute, for example, is dedicated to sharing the teachings of kundalini yoga. It’s a great resource if you’re looking to explore this form of meditation in more depth.

Benefits of Kundalini Meditation

Regular kundalini meditation practice is meant to cleanse the mind, rejuvenate, manage stress, calm the mind, and bring more awareness and intention into each day. The longitudinal and immediate effect of kundalini meditation continues to be researched and scientists are beginning to understand how this type of meditation can be effective.

Benefits are seen in many ways, including:

• Balancing the body, mind, and soul
• Improving concentration
• Bringing you into a state of mindfulness
• Building up and releasing creative energy
• Enhancing emotional balance and mental health
• Helping to reduce stress and anxiety
• Improving the quality of sleep
• Enhancing breath work and expand lung capacity
• Improving cognitive functioning

Practitioners of kundalini yoga have claimed to recover from health issues such as perceived stress, generalized anxiety disorder, depression, schizophrenia, and addiction. While more research is needed in this area, it’s believed that the benefits are due to the fact that this type of meditation helps to reduce stress and promote a more positive outlook on life.

How Kundalini Meditation Works

To start a kundalini meditation practice, choose a manageable commitment that you stick to each day. Don’t opt for too much too quickly, that could lead to overwhelm. Even 5 minutes regularly has incredible benefits. Here’s how to get started.

1. Find a Quiet Location

Kundalini meditation can be performed anywhere. But an ideal place is quiet, comfortable, not too hot or too cold, and away from distractions. Wear loose, comfortable clothing.

1. Select the Best Practice Time

Choose a practice time that suits you. This could be in the morning, so you can set your intentions for the day, or in the evening to wind down from work. Just avoid meditating directly after eating, as your body will be busy digesting food.

1. Sit in a Comfortable Position

Sit crossed-legged on the floor with a straight back. Or, if you suffer from joint pain, or just feel uncomfortable in this position, sit in an upright chair. Close your eyes and focus your gaze to the center of your eyebrows.

1. Choose the Length of Practice

Choose a meditation length that suits you. As a beginner, this may be two minutes to begin with and as you advance, this can be lengthened to an hour or more.

1. Select Your Kundalini Chants

A kundalini chant is a mantra designed to help you focus and keep you in the present moment. A popular beginner mantra is “sat nam,” which translates to ‘’truth is my identity." Say “sat” on the inhale and “nam” on the exhale. Speak it out loud or in a whisper, whatever feels right to you.

1. Focus on Your Breath

Your breathing during a kundalini meditation should begin to slow down. The goal is to count to around 7 seconds for every inhale and exhale. Pause for a few seconds on the completion of each breath and stay aware of your meditation pose.

1. Practice Breathing and Chanting

During your practice, focus on how the breath is moving in and out of your body. If thoughts pop into your head, gently push them away and put your focus back onto your mantra and breathwork.

What To Expect During Kundalini Meditation

Your experience during a kundalini meditation may vary. You could feel more relaxed, have improved sleep, or feel more connected to your spiritual side. For some people, the effects are more dramatic and they can feel an increase in energy or experience hallucinations.

Starting with kundalini yoga

When you first start practicing kundalini meditation, it’s normal to feel a bit strange. During the early stages, you may feel tingling in your body or see colors and lights. This is all part of the process and nothing to worry about. Just focus on your breath and mantra, and the sensations will eventually subside.

While practicing kundalini yoga

Kundalini awakening is also often associated with a range of intense physical and mental symptoms. These can include changes in appetite, sleep patterns, and sex drive, as well as feelings of euphoria, depression, and anxiety. When you feel more negative symptoms than positive, it’s important to consult with a teacher or healthcare practitioner to ensure you are practicing kundalini meditation correctly.

Regularly doing kundalini yoga

With regular correct practice, you should start to feel more balanced and centered. You may even notice that your relationships with others start to improve. Kundalini meditation is a powerful tool that can be used to improve your life in many ways. Just give it some time and be patient with yourself.

Risks Associated with Kundalini Yoga

There are a few risks associated with kundalini awakening and yoga, which is why it’s so important to consult with a qualified teacher.

One of the most common risks is kundalini syndrome, which occurs when the kundalini energy becomes imbalanced. This can lead to a variety of symptoms, including anxiety, depression, fatigue, and hallucinations.

Another risk is that kundalini awakening can trigger pre-existing mental health conditions, such as schizophrenia. It’s important to be aware of this and to seek professional help if you have any concerns. Mild cognitive impairment has also been reported in some people after kundalini awakening.

All these considered, kundalini awakening and yoga can be extremely beneficial, but it’s important to be aware of the risks and to consult with a qualified teacher. With the right guidance, you can safely and effectively experience the transformational power of kundalini energy.

Get Started with Kundalini Practice Today

Stress is a common reason many find it hard to fall asleep. Meditation can be used to help relieve stress, become more mindful and balance the mind and body. Try out a meditation for beginners on the BetterSleep app.