According to Hinduism, the feminine force known as kundalini is thought to be coiling at the base of the spine. Kundalini is derived from the Sanskrit term for “coiled snake.” Then, via yoga, mantras, asanas, and meditation, this energy can be awakened.
The purpose of Kundalini meditation, which is a component of Kundalini yoga, is to flow energy through the body.
Its foundation is the idea that energy located at the base of the spine, also called the root chakra, must be released through the body’s seven chakras before exiting through the crown chakra, which is located above the head.
By releasing energy from the body, you can heal physical, mental, and spiritual problems by establishing a channel of communication between your body and mind. The goal of Kundalini meditation is to help you become more present, find a new rhythm, and communicate with a better version of yourself by using your breath to help you bring awareness to your body.
The background of Kundalini Meditation
Although the precise beginnings of Kundalini meditation are unknown, its traditions can be traced back to between 1,000 and 500 BCE. Kundalini, which translates to “coiled snake” in Sanskrit, alludes to the traditional notion that every individual possesses “divine” energy in the base of their spine. This tradition of meditation aims to reawaken, liberate, and utilize this energy.
Yogi Bhajan, who created and popularized his own style of Kundalini yoga in the US in the late 1960s, is credited with popularizing Kundalini meditation in the West.
Since then, among other advantages, the practice has gained popularity as a means of cultivating increased body awareness, mindfulness, and stress alleviation.
Why practice Kundalini meditation?
Whether we like to admit it or not, the majority of us operate mindlessly and frequently respond to our surroundings rather than carefully choosing what we think and how we behave. For instance, we might not be conscious of what is occurring or what we want to happen while we wash dishes, put the kids to bed, drive to work, or consume a meal.
Meditation is one technique to get into this state of heightened attention if you wish to live with more awareness and intention. With its emphasis on primordial energy, kundalini meditation helps you channel your energy, let go of tension, and live life “auto-pilot.”
Rather than being a belief system, the practice is better understood as a technique that facilitates people’s access to their inner selves by helping them sort through the clutter of the outside world. Additionally, supporters assert that persistence and regular practice are necessary to reap the most advantages rather than offering quick comfort, insight, or “uncoiling.”
Kundalini meditation is seen by yogis as a means of cleansing the mind, in the same way that taking a daily shower purifies the physical body. It’s a way to combat fatigue, handle stress in the moment, and/or regenerate after a demanding day. In order to help you act purposefully rather than merely responding to your thoughts and surroundings, it also seeks to balance your energy, or chakras, and quiet your mind.
Kundalini beditation benefits
Developing your awareness and intention in daily life is a great way to reap the benefits of learning Kundalini meditation.
In particular, this can be interpreted in a number of ways, such as:
- Helping you concentrate and keeping you from becoming unbalanced by random ideas
- Causing you to pause your regular daily patterns and enter a contemplative state
- Restoring harmony to the body, mind, and soul
- Enhancing your creative energy to take on life’s tasks
- Raising consciousness of the body
- Improving your emotional equilibrium and brain chemistry
- Assisting in lowering anxiety
- Assisting in the relaxation and release of tension
- Enhancing mental abilities
- Enhancing sleep and difficulties associated with it
- Educating people on how to breathe correctly (into their diaphragm) and increasing lung capacity
Risks of Kundalini meditation
There are no known, verified long-term risks associated with Kundalini meditation practice. Just as with any physical exercise, it’s vital to stay hydrated and take a break if you’re feeling exhausted. Be aware that, initially, slow, deep breathing may cause you to feel lightheaded or dizzy.
Hoe Kundalini meditation works
The instructions for starting a very basic Kundalini meditation practice are listed below. Never forget that starting small is preferable. Select a reasonable daily meditation schedule that you believe you can stick to.
Refrain from attempting to take on too much at once, since this could become overwhelming and undermine your efforts. You can probably benefit from even five minutes of Kundalini meditation per day, therefore don’t undervalue the importance of even this most fundamental practice.
1. Select a place
You may practice Kundalini meditation anywhere. Ideally, locate a peaceful, quiet area that is at a reasonable temperature—not too hot or too cold. This should be a place where you feel at ease and are unlikely to have any disturbances. It might serve as a gathering spot for your favorite items. Have a bottle of water by your side.
2. Select Your clothes
Wear what makes you feel good about yourself. Many practitioners decide to cover their heads with a cotton shawl or other loose, comfy apparel. To further accentuate the sensation of lightness, your clothing should be crisp, clean, and ideally light in color.
3. Select the time of day
To set your intentions for the day or to make the most of a time when you are least likely to be interrupted, you could practice first thing in the morning. Alternatively, you could practice as a means of ending your day right before bed. It’s good to meditate at any time of day, but avoid doing so right after a large meal as your body will be preoccupied with digesting.
4. Assume position
Either take a cross-legged seat on the floor or take a chair so that your weight is supported by your feet. Most importantly, find a comfortable position where your spine stays straight and you can sit up straight. Gently close your eyes to a closed position (approximately 90%). You can choose to place a cushion under you for comfort or sit on a blanket made of cotton or wool.
5. Select the practice duration
Anything from three minutes to two and a half hours could pass throughout this. A typical meditation session lasts eleven, fifteen, twenty-two, thirty-one, etc. minutes. Whatever suits your goals and timetable is ideal when selecting a duration of meditation.
6. Decide on a mantra
You will recite a mantra to help you focus as you breathe. An excellent illustration for novices would be the mantra “sat nam,” which translates to “truth is my identity.”
Say “nam” on exhalation and “sat” on inhalation in your chant. You can chant silently in your head, aloud, or in a loud whisper. You can also choose to repeat a different word or sound. Any mantra that resonates with you and feels right is the right one.
Chanting is a tool for energy direction. If you are chanting aloud, actively listen to yourself; if you are reciting silently, picture the mantra being written down. If necessary, you can recite your mantra at different times of the day.
7. Bring your attention to your breath
Take note of your breathing and begin to slow it down gradually. A single round of inhaling and exhaling should take you seven or eight seconds. Divide your breaths into short bursts of inhalation and exhalation, separated by pauses.
Try to do this such that a full breath consists of four parts, one for each of the inhales and exhales. Throughout, inhale through your nose. Stop the exercise immediately if you start to feel lightheaded.
8. Notice how your breath moves
Pay attention to how your breath moves through your body and promotes relaxation when you practice breathing and chanting. Remind yourself to concentrate on your breathing and mantra whenever your thoughts stray.
9. Conclude your meditation
Breathe in this manner for the duration of the designated meditation period. (Use a timer to help you choose when to quit.) To conclude the meditation, take a deep breath, seal it with your hands, or extend your arms, then let go and release the breath.
10. Increase Your Meditation Practice Gradually
Try to extend the amount of time you meditate over time. As you work on this, pay attention to allowing thoughts to come and go. You may also notice sensations of bliss in your body and energy flowing along your spine.
Studies into Kundalini meditation
Although studies on Kundalini meditation are still in their infancy, the majority of the research suggests that it has a profoundly good impact on emotional well-being, mood, and self-esteem.
Numerous researchers believe that people who are managing high levels of stress associated with chronic diseases may benefit from combining Kundalini yoga with other treatments.
Kundalini meditation may assist witih:
- Anxiety
- Depressive States
- Compulsions and obsessions
- Anxiety
- Issues with sleep
Additionally, there is some evidence that this particular form of meditation is beneficial for those who suffer from generalized anxiety disorder (GAD) and obsessive-compulsive disorder (OCD). For example, participants in an 8-week Kundalini meditation intervention reported less anxiety than those in a group receiving traditional treatment.
Final thoughtson Kundalini meditation
If you’re interested in learning Kundalini meditation, keep in mind that it might be challenging to incorporate meditation into your everyday life, so it’s okay to start out modest. Even two minutes of meditation may seem difficult at first. Don’t give up, though. It takes practice to quiet your thoughts, yet even a little while can be beneficial.
It will get easier to initiate yourself into a meditative state over time. It is your intention for that new level of awareness to permeate other aspects of your life once you possess that capacity. This practice can assist you in managing your thoughts, emotions, and behaviors with greater aim and perspective, as opposed to just responding to what happens to you.
