Kundalini Kriya Meditation: A Guide (2024)

Kundalini meditation is a practice that focuses on awakening and releasing the kundalini energy said to be coiled at the base of the spine. The word kundalini comes from the Sanskrit word meaning coiled snake. This meditation involves breathing exercises, physical postures, chanting, and mudras (hand movements) to move energy through the body. It is believed that this energy needs to be released through the seven chakras of the body and then out through the crown chakra above the head.

Kundalini meditation is not a set of beliefs or a religion, but a technique to evoke energy and develop mind-body awareness. It is meant to bring more awareness and intention to daily life, improve concentration, and reduce anxiety and stress.

Kundalini meditation can be practised anywhere but ideally in a quiet, distraction-free, comfortable space. It is recommended to wear loose, comfortable clothing and to sit on the floor cross-legged or in a chair with a straight spine. Chanting a mantra such as sat nam, which means truth is my identity, can help with focus.

Wear loose, comfortable clothing

When preparing for Kundalini meditation, it is important to wear loose, comfortable clothing. This is to allow you to awaken, flow, and distribute any Kundalini energy with ease.

The clothing you wear should be clean, fresh, and ideally light in colour to enhance the feeling of lightness. Natural fibres such as cotton are a good choice, as they are good for the psyche, energy levels, the planet, and the nervous system.

Some people choose to wear a head covering, such as a cotton shawl, during their practice. You can also wear a belt to keep your clothing in place and allow for ease of movement.

It is also important to be barefoot during Kundalini meditation, as this allows for a greater connection to the earth as you flow through the practice.

Chant a mantra

Chanting is an integral part of Kundalini meditation. Chanting mantras is believed to direct your energy, stimulate your senses, and awaken your mind.

Chanting Mantras

The purpose of chanting is to direct your energy and break out of old patterns. The mantra should always reflect the state you want to be in, rather than the one you are currently in. Actively listen to yourself if you are chanting out loud, or visualise the mantra being written down if you are chanting it in your head.

Sat Nam

One good example of a beginner's mantra is "sat nam", which means "truth is my identity". You can chant "sat" when you inhale and "nam" when you exhale. You can choose to chant out loud, in a loud whisper, or silently in your head. You can also pick another phrase or sound to repeat.

Kirtan Kriya

Kirtan Kriya is a Kundalini yoga routine that involves chanting the notes "Sa Ta Na Ma" along with respective mudras (finger movements) to guide the yogi into an immersive sound meditation practice that can awaken their mind and alleviate stress. The four primal sounds of Sa, Ta, Na, and Ma symbolise birth, life, death, and rebirth.

Adi Mantra

The Adi Mantra, "Ong Namo Guru Dev Namo", is chanted three times at the beginning of a Kirtan Kriya session. It translates to "I bow to the creative wisdom, I bow to the divine teacher within".

Other Mantras

There are many other mantras used in Kundalini meditation, such as the Mangala Charan Mantra, the Mul Mantra, and the Guru Gaitri Mantra. These mantras are believed to bring protection, enhance intuition, and improve concentration, among other benefits.

Chanting Tips

You can chant mantras in a variety of ways: out loud, in a whisper, or silently in your head. You can also sing them, and there are many different musical versions of mantras available. It is recommended to chant for at least 10-12 minutes each day, but you can work your way up to longer durations.

Focus on your breath

Now that you have chosen a comfortable position and are ready to begin your Kundalini meditation, it's time to focus on your breath.

Slow it down

Begin by noticing your breath and gradually slowing it down. Aim for one complete breath—one round of inhaling and exhaling—to last around seven to eight seconds. You can break your inhale and exhale into segments, with short inhales or exhales separated by pauses. Try to breathe in a way that there are four segments of both inhales and exhales during a complete breath.

Breathe through your nose

Breathing through your nose is important for this practice. If you feel dizzy at any point, then stop the practice.

Feel the breath moving

As you are practicing your breathing, focus on how your breath is moving through your body and helping you to relax.

Return your focus to your breath

Whenever your mind starts to wander, consciously return your focus back to your breath and your mantra.

Complete the meditation

Continue this cycle of breathing throughout the predetermined meditation time. You can set a timer so you know when to stop. Complete the meditation by inhaling deeply, pushing your palms together or raising your arms in the air, and then relaxing and exhaling.

Use mudras (hand movements)

Using Mudras (Hand Movements) in Kundalini Meditation

Mudras are hand gestures that activate a certain element or energy in the body. The five fingers represent the five elements: the thumb represents fire (agni), the index finger represents air, the middle finger represents ether, the ring finger represents earth, and the little finger represents water. When the fingertips are connected, the subtle energy in your body is activated.

The Gyan Mudra, Shuni Mudra, Surya Mudra, and Buddhi Mudra are four simple mudras that can be done with the right hand, the left hand, or both hands. They are the mudras moved through in the beloved Kirtan Kriya. Each of these mudras connects the tip of the thumb with just one other finger.

Gyan Mudra

Gyan Mudra is the kundalini mudra of knowledge. The index finger represents Jupiter, the planet of expansion and wisdom. It helps us expand beyond our limitations and connect to higher consciousness. This digit represents our connection to the air element, inviting us to take more expansive breaths. It stimulates the root chakra, which offers calm and stability, especially when we sit for meditation. That stability helps balance the nervous system and the activity of the pineal and pituitary glands.

Shuni Mudra

Shuni Mudra is the kundalini mudra of understanding and patience. The middle finger connects us to the planet Saturn, the planet of patience, and responsibility. It encourages compassion and a change of perspective from negative to positive. This digit connects us to Ether, which invokes strength to persevere. The thumb's involvement in Shuni Mudra connects us to the fire element and our solar plexus chakra to further offer us determination.

Surya Mudra

Surya Mudra is the kundalini mudra of the Sun. The sun finger (ring finger) invites in the sun's warmth, vitality, and radiance. This shape connects us to our solar plexus chakra and inner fire, reminding us of our personal power. It boosts our Agni, or fire element, giving us drive, energy, and even increasing our metabolism. Surya mudra fuels creativity, inspiration, and positivity in our daily life and health.

Buddhi Mudra

The Buddhi mudra brings higher understanding and connects you to your own inner knowing. It is wonderful for those moments in meditation when your thoughts are all over the place and you need a little peace and mental clarity. The Mercury finger (pinky) is all things communication and intellect. This digit is also associated with the water element, which helps us communicate with our own intuition.

Other Mudras

There are many other mudras that can be used in Kundalini meditation, such as the Pranam Mudra, Ksepana Mudra, Venus Lock, and Bear Grip. These mudras often involve connecting both hands and can be used to invoke divine union, direct breath, energy, and awareness to the heart chakra, and support a healthy reproductive system and connection to sexual power.

How to Practice Mudras

You can practice mudras from any position: seated, lying down, standing, or even while moving or walking. In Kundalini yoga, we often pair mudras with certain postures to make them even more potent. To start, find your comfortable meditation seat or position. If seated, propping the sit bones up helps let energy flow more freely along the spine. You can also choose to stand. Choose a mudra and follow the instructions. Soften your shoulders and lengthen your spine. You can close your eyes or keep a soft gaze. Sit with the kundalini mudra as you breathe deeply for a few minutes. Or practice one of your favorite pranayamas. You can practice for one minute, three, five, eleven, thirty, or more!

Practice for 3-30 minutes

The length of your Kundalini meditation practice can vary from 3 minutes to 30 minutes or more.

If you're new to meditation, it's best to start with a shorter session, such as 3 to 5 minutes, and gradually increase the duration as you become more comfortable.

• Choose a quiet and comfortable location, free from distractions and with a peaceful atmosphere.
• Wear loose, comfortable clothing, preferably in light colours. Kundalini practitioners often cover their heads with a shawl, as it is believed to promote energy flow.
• You can practice at any time that suits you. However, avoid meditating after a big meal as your body will be busy with digestion.
• Sit on the floor cross-legged or in a chair with your weight on your feet. Ensure your spine is straight and your eyes are softly closed. You can also sit on a blanket or pillow for added comfort.
• Choose a mantra that resonates with you. A common choice for beginners is the mantra "sat nam," which means "truth is my identity." Chant "sat" when you inhale and "nam" when you exhale. You can chant out loud, in a whisper, or silently.
• Focus on your breath and gradually slow it down. Aim for each inhale and exhale to last 3 to 4 seconds, with a total breath cycle of around 8 seconds.
• Divide your breath into segments by taking short inhales or exhales with pauses in between. Aim for four segments of inhales and exhales during a complete breath.
• If you feel dizzy at any point, stop the practice.
• Whenever your mind wanders, gently bring your focus back to your breath and mantra.
• To end your meditation, take a deep breath, push your palms together or raise your arms, and then relax as you exhale.

Remember, it's important to start small and be consistent with your practice. Even a few minutes of Kundalini meditation can have a positive impact.

Frequently asked questions