How To Do Kundalini Meditation Technique [Steps, Benefits & Script]

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Many people have asked me how to do Kundalini meditation technique. And that’s not surprising. Because Kundalini meditation has earned something of a cult reputation amongst yogis.

Yogis revere the technique because it fully awakens conscious awareness. Hence why it is one of the most popular Yoga Meditations. 

When we practise Kundalini meditation technique, we awaken kundalini energy. This is the lifeforce energy usually dormant in the base of the spine at the root chakra. You can read more about this on Yoga Journal.

We can awaken Kundlini energy in various ways. For instance:

  • Breathing techniques
  • Mudras (hand and body positions)
  • Spiritual mantras
  • Asanas (yoga poses)

However, perhaps the best way to awaken kundalini energy is through meditation. By practising Kundalini meditation technique, we move Kundalini energy from the root chakra (mūlādhāra) to the head. The result is enhanced spiritual development and, some experts state, even enlightenment.


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How To Do Kundalini Meditation Technique [Steps]

  1. Dress comfortably in light clothing. Traditionally, most kundalini yogis wear shawls over the head to protect energy flow.
  2. Spend five minutes performing a basic breathing meditation to relax your mind.
  3. Sit with good posture. Place your hands in Anjali mudra (prayer position). Gently lower your chin as though praying. Close your eyes but leave a very slight opening.
  4. Focus on the Ajna chakra (third eye chakra located between the eyebrows).
  5. Recite a kundalini mantra, which are written in the sacred Indian language of Gurmukhi. The exact mantra you choose doesn’t matter too much. You can use “Om” if you like.
  6. Breathe mindfully, inhaling and exhaling through the nose while focusing on the sensation of breathing. Gradually slow your breathing such that inhales and exhales last approximately four seconds. Hence, one breath will take 8 seconds.  Mindfully observe how your breath creates energy in your body.
  7. Add a mudra (hand position). For beginners I recommend using Gyan mudra. This is the iconic meditation mudra in which the thumbs and second fingers touch, and the remaining fingers are held out straight. The hands are placed gently on the lap.
  8. Breathe in parts. When breathing in, breathe in in 4 individuals inhales. And then breathe out on another four individual exhales. As you inhale, draw your naval towards your spine.
  9. If your mind wanders, gently guide your focus back to your breath.
  10. Continue for five minutes.
  11. To conclude your kundalini meditation practise, take one deep inhale and exhale. Raise your arms out at full length and relax.


What Is Kundalini Meditation Technique?

Kundalini meditation technique is a meditation from Kundalini yoga. We use it for kundalini awakening.

Actually, it is one of the world’s oldest meditation techniques. Indeed, it was first mentioned in the Hindu texts The Upanishads around 600 to 800 B.C.

Originally, the Kundalini meditation technique was only taught to yogis who had reached an advanced level of spiritual awakening. Actually, even today it is considered an advanced technique. You should only do Kundalini meditation technique once you reach an advanced level.

However, many beginners do it anyway. Why? Because it is immensely popular.

Yogi Bhajan started teaching Kundalini meditation technique in the West in 1968. He stated that the method has many health benefits. He told yogis to practise it for happiness, consciousness, and health. And so, the method became popular.

This, of course, was before Yogi Bhajan was accused of sexual, emotional, and physical abuse—which made many people question the legitimacy of Kundalini meditation technique.

Despite those allegations, however, many yogis are interested in learning the method. Why? Possibly because of the promised benefits of Kundalini meditation.

Let’s take a look.

Benefits of Kundalini Meditation Technique

There is little scientific evidence on the benefits of Kundalini meditation technique. However, those who have practised the method speak of these benefits:

  • Clarity of mind
  • Inspiration
  • Enhanced communication
  • Enhanced mindfulness
  • Heightened compassion
  • Awakening of the true self
  • Heightened sense of purpose
  • Clearer intentions

A few scientific studies indicate some benefit. However, the benefits revealed are the same as other forms of meditation.

For instance, there was a 2017 study [1] published in the International Journal of Yoga. It showed that Kundalini meditation technique offers stress relief. Plus, it could help with health conditions including cardiovascular disease and insomnia.

Another study in 2017 in International Psychogeriatrics [2] showed that Kundalini can enhance cognitive ability and improve memory in older adults.

A 2018 study showed that kundalini meditation can help with generalised anxiety.

However, the same benefits are seen in other meditations. Therefore, there is no scientific evidence that the benefits of Kundalini meditation technique are different to other methods.

But it is still a great meditation to try. And given how popular it is, you are probably interested.

Let me show you how to do it.


 Potential risks of Kundalini meditation

There are some health risks of Kundalini meditation, especially for beginners. You may notice that you’re feeling uncomfortable or slightly dizzy. If this occurs, stop.


1: García-Sesnich JN, Flores MG, Ríos MH, Aravena JG. Longitudinal and Immediate Effect of Kundalini Yoga on Salivary Levels of Cortisol and Activity of Alpha-Amylase and Its Effect on Perceived Stress. Int J Yoga. 2017;10(2):73-80. doi:10.4103/ijoy.IJOY_45_16

2: Semel Institute for Neuroscience and Human Behavior, UCLA, Los Angeles, California, USA

3: Simon NM, Hofmann SG, Rosenfield D, et al. Efficacy of Yoga vs Cognitive Behavioral Therapy vs Stress Education for the Treatment of Generalized Anxiety Disorder: A Randomized Clinical Trial. JAMA Psychiatry. 2021;78(1):13–20. doi:10.1001/jamapsychiatry.2020.2496

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By Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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