Kundalini Meditation For Beginners [With Script]

Many people have asked me for my opinion on Kundalini. It’s a meditation technique that is revered by yogis for its ability to fully awaken our conscious awareness. Hence why it is one of the most popular Yoga Meditations. 

When we practise this meditation, 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.

Guided Kundalini Meditation  

Guided Kundalini Meditation For Beginners


  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 meditation 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 the technuque.

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

Benefits of Kundalini

There is little scientific evidence on the benefits of Kundalini meditation. 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 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.

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By Paul Harrison

Paul Harrison BSc is a qualified meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in teaching meditation and mindfulness both to individuals and to corporations.

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