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 meditation.
Through a combination of exercises, we shift our kundalini energy from the root chakra to the head. We mostly do this for spiritual development. Indeed, some yogis state that kundalini awakening can even lead to enlightenment.
What Is Kundalini Meditation Technique?
Kundalini meditation is, as you guessed, a meditation from Kundalini yoga. We use it for kundalini awakening.
It is actually 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.
If you are new to meditation, I highly advise you to practise simpler techniques. 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 too 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, perhaps because of the promised benefits of Kundalini meditation.
Let’s take a look.
Potential Benefits of Kundalini Meditation
There is little scientific research to substantiate the supposed benefits of kundalini meditation. However, those who have practised the method speak of these benefits:
- Clarity of mind
- Enhanced communication
- Enhanced mindfulness
- Heightened compassion
- Awakening to true self
- Heightened sense of purpose
- Clearer intentions
A couple of scientific studies indicate some benefit. However, the benefits revealed are the same as other forms of meditation.
For instance, there was a 2017 study  published in the International Journal of Yoga. It showed that Kundalini meditation technique offers stress relief. Plus, it could potentially be beneficial for certain health conditions including cardiovascular disease and insomnia.
Another study in 2017 in International Psychogeriatrics  showed that Kundalini can enhance cognitive ability in older adult and improve memory.
A 2018 study showed that kundalini meditation can help with generalised anxiety.
However, the same benefits of seen in other meditations. Therefore, there is no scientific evidence that the benefits Kundalini meditation are any different to other methods.
But it is still a great meditation to try. And given how popular it is, you are probably interested.
Let’s look at how to do it.
How To Do Kundalini Meditation Technique
1: Dress comfortably in light clothing. Traditionally, most kundalini yogis wear shawls over the heads 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: Breath 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 (so 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 finger 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.
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