Kundalini Meditation Technique – Our Ultimate Guide

kundalini meditation technique

Many people have asked me how to do Kundalini meditation technique. And that’s not surprising.

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

When we practise the Kundalini meditation script (see below), we move Kundalini energy from the root chakra (mūlādhāra) to the head. The result is enhanced spiritual development and, some experts say, even enlightenment.

Let me show you how to do it.

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How To Do Kundalini Meditation Technique [Script]

  1. Sit comfortably with good posture.
  2. Spend five minutes performing a basic breathing meditation to relax your mind.
  3. 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 (see below), 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.
  7. Gradually slow your breathing such that inhales and exhales last approximately four seconds. Hence, one breath will take 8 seconds.  
  8. Mindfully observe how your breath creates energy in your body.
  9. 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.
  10. If your mind wanders, gently guide your focus back to your breath.
  11. Continue for five minutes.
  12. To conclude your practise, take one deep inhale and exhale. Raise your arms out at full length and relax.


Kundalini mantras for creativity: “Har Haray Hari Wahe Guru”

For change: “Sa Ta Na Ma”

For Protection: “AAD GURAY NAMEH”

For Healing: “Ra Ma Da Sa”


About Kundalini Meditation 

Kundalini 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 was only taught to yogis who had reached an advanced level of spiritual awakening. Actually, even today it is considered an advanced technique.

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

Yogi Bhajan started teaching Kundalini 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.

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


There is little scientific evidence on the benefits of Kundalini meditation technique. However, as a meditation teacher, I have noticed the following 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 it relieves stress. 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 it 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 are different to other methods.

 Potential risks  

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

By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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