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How to Practice Kundalini Meditation: 10 Kriyas to Try and Their Benefits

How to Practice Kundalini Meditation 10 Kriyas to Try and Their Benefits

Kundalini meditation is often called “yoga of inner awakening” and can be translated as “coiled snake.” This translation references the ancient belief that every person carries divine energy at the base of their spine.

Focusing on primal energy, this meditation practice acts as a way of channeling one’s sacred energy.

Kundalini yoga and meditation use breathing exercises, physical postures, chanting, and meditation. These specific sequences help to awaken, release, and harness this divine energy.

The process of releasing this energy creates a communication system between the mind and body. It also accesses all seven chakra systems. Through practice, Kundalini meditation can cleanse the mind and rejuvenate the body while balancing your chakras.

Benefits of Kundalini Meditation

Benefits of Kundalini Meditation
Benefits of Kundalini Meditation

It Develops Your Inner Guidance

Kundalini meditation strengthens your connection to your intuition. It teaches us that every seeker has an inner guidance already available to them. If you choose to listen to it, you can live with its guiding support. Over time, your subconscious mind will develop more through your practice.

You will learn to feel through your meditation more organically.

When your thoughts and feelings align with your soul, you can sense the guidance of your intuition. You can then apply this intuition when you are faced with decisions, questions, and choices.

It Increases Your Vitality and Well-Being

It Increases Your Vitality and Well-Being
It Increases Your Vitality and Well-Being

Sacred chant music is at the core of Kundalini meditation. This music is also called Nada Yoga. Based on these sound vibrations, you can transform your mind, body, and spirit.

This chant music uses harmonic flows to increase the serotonin and dopamine levels in your brain. By regulating these tones through mantras, breath, and rhythm, we can produce profound effects on our vitality and wellbeing.

You Will Feel A Deep Connection

You Will Feel A Deep Connection
You Will Feel A Deep Connection

Kundalini practice has traditionally been passed down from master to teacher. By participating in this practice, you are tying yourself to an ancestral lineage.

Each session begins with the chant “Ong Namo Guru Dev Namo.”

This chant is believed to link you to the lineage of spiritual masters who have practiced before you.

In this way, you are calling upon this lineage to strengthen your bonds. Over time, you will enhance this unbroken guidance, protection, and wisdom.

You will Live Mindfully

You will Live Mindfully
You will Live Mindfully

Practicing Kundalini meditation takes you out of the cycle of karma. Positive intentions and kriya practices also help you burn off accumulated karma and allow you to start anew.

The more you practice, the more present, conscious, and intuitive you will become.

We all walk the path of “dharma,” or mindful living. But Kundalini meditation will give you the tools to become open to infinite possibilities. Rather than living in response to your karma, try breaking out of the cycle through this practice.

It Increases Positive Energy

It Increases Positive Energy
It Increases Positive Energy

Kundalini practice grows and expands our vibrational energetic fields or auras. It alerts you to positive and negative influences within your environment.

A weak aura can let these negative energies in, sometimes even attracting them. But a large, vibrant, and radiant aura can protect you from negativity.

This will keep you centered on the path to living your true identity.

You Can Control Your Thoughts and Emotions

You Can Control Your Thoughts and Emotions
You Can Control Your Thoughts and Emotions

Kundalini meditation enhances the nervous system and balances hormonal glands. It is also said to purify the blood through increased oxygen levels. This can help “clean out” the subconscious mind that has been conditioned with behavioral patterns.

Over time, your practice can give you greater awareness.

In this way, you can choose how to respond to thoughts and emotions as they arise.

Kundalini is not about repressing your emotions. It is about developing a deeper awareness of them. This is a process where you can make conscious choices about your responses. This also produces a neutral mind. Soon, your subconscious will become a place where positive and negative thoughts are evaluated in an instant.

Kundalini will also guide you into a state of non-attachment, compassion, and neutrality.

You Can Control and Reduce Stress

You Can Control and Reduce Stress
You Can Control and Reduce Stress

Through your Kundalini practice, you will strengthen and balance your nervous system. If the nervous system is weak, then you are more likely to respond to unhealthy reactions of stress.

But during Kundalini, all nerve endings in the body will be given an energetic boost.

Kundalini practice can be deeply rejuvenating. You will experience a state of total relaxation where healing can take place. Additionally, daily practices will give you extra stamina and resilience. This will help you handle stress better.

It Is Perfect for the Modern-Day Person

It Is Perfect for the Modern-Day Person
It Is Perfect for the Modern-Day Person

Our modern-day lives demand so much of us.

But Kundalini can act quickly and effectively within our busy schedules.

Kundalini includes a wide range of lifestyle benefits. These can help you better handle and optimize your busy life. You can attend a weekly yoga class or incorporate yogic teachings within your personal life. This can include hygiene, a vegetarian diet, meditation styles, and selfless service.

It Increases Your Spiritual Connection

It Increases Your Spiritual Connection
It Increases Your Spiritual Connection

Kundalini meditation lets you experience who you are when “ego” is transcended. Once you gain this insight, you will no longer have the desire to look for security outside of you.

Well-being comes from knowing who you are.

Having a more intimate connection with the Universe will only foster this sense of self.

Guidelines for Kundalini Meditation Practice

Guidelines for Kundalini Meditation Practice
Guidelines for Kundalini Meditation Practice

Now that we’ve gone over the benefits, let’s dive into some guidelines for your practice.

Be sure to wear comfortable and loose clothing. This will allow you to awaken, flow, and distribute any Kundalini energy with ease.

Kundalini is best practiced barefoot. This will allow you a greater connection to the earth as you flow through your practice.

Try not to eat immediately before your practice. Kriyas are designed to force your organs, tissues, nerves, and vessels to expel buried toxins. They will deliver these toxins into the elimination systems of the body.

Drink lots of water after your practice. This will help to cleanse the body of the toxins you have released during your practice.

Clear your nasal passageways beforehand. Kundalini sessions focus on pranayama or breathing exercises. Most exercises rely on breathing through the nose. Be sure to clear the passageways to maximize the benefits of your practice.

Warm-up your body. Make sure to warm up before attempting the more challenging Kriyas. Don’t jump right into difficult postures.

Don’t overdo it. Always make sure to listen to your body. Take modifications when you need to. You are cultivating a dialogue with your body that requires you to listen.

And lastly, trust the Universe. Be committed to your practice. Allow the Universe to guide, nourish, and deliver you through these postures.

Once you have gone through the guidelines above, below are ten kriyas for you to try out in your Kundalini practice.

#1 Kriya for Becoming Crystal Clear

Kriya for Becoming Crystal Clear
Kriya for Becoming Crystal Clear

Bring your arms straight out to your sides. Keep them parallel to the ground with palms facing forward. Begin alternately bringing your palms into your chest but do not touch your chest. Your Breath of Fire will automatically develop from this motion.

Imagine pulling this pranic energy in with each hand motion. Repeat this sequence for 6 minutes.

Bring your hands forcefully in as if you are clapping in front of your face. But do not touch your hands together. Maintain this force and control for 2 minutes.

Move both of your hands up and down at the same time as if you are bouncing a ball. Bounce this energy against the ground for 30 seconds.

Lie down flat on your back. Put both hands against your navel point and press down hard. Raise your heels 6 inches and hold. Think of yourself as divine while keeping your heels six inches above the ground. Hold this posture for 6 minutes.

Lie down and go to sleep. Imagine your body filling up with light. Focus on your navel point and listen to Naad, Blessing by Sangeet Kaur. After 8 minutes, begin to sing along using the power of your navel. Continue singing for 7 minutes.

#2 Kriya to Conquer Weakness

Sit up straight in a cross-legged position with your eyes closed. Stretch your left arm straight out to the side from your shoulder with your palm facing down. Raise your right hand so your elbow comes away from your body. Sweep your lower arm in a circular motion.

On a deep inhale through pursed lips, bring energy in as you move your hand toward your mouth. Exhale through your nose as you complete this circular motion. Your palm should be slightly cupped. Your chest should be open. Maintain this power for 11 minutes.

Place your hands on your heart and do long deep breathing through the nose. This will calm and relax you for 3 minutes.

To end, inhale deeply and hold for 10 seconds. Expand your chest while pressing your heart as hard as you can while lengthening your spine. Take that energy up and Cannon Fire Exhale.

Repeat twice more and relax.

#3 Kriya for Balancing the Aura

Kriya for Balancing the Aura
Kriya for Balancing the Aura. Archer Pose. Credits


Sit in Easy Pose. Bend your elbows out to your sides at shoulder level. Slightly cross your hands in front of your open eyes. Spread your fingers wide.

Move your upper arms from your elbow, bringing your hands slightly out to the side and back again. Your upper arm should be parallel to the floor. Continue this movement rapidly and forcefully for 3 minutes.

Stand and move into Archer Pose. Bend your right leg forward. Your left leg should be straight back with your foot flat on the ground at a 45-degree angle. Raise your right arm straight in front of you. Keep it parallel to the ground and make a fist. Keep your thumb pointing up as if you are grasping a bow.

Pull your left arm back as if you are pulling a bowstring back to your shoulder. Face forward with your eyes fixed on the horizon above your fist. Begin bending your right knee so your body drops down and up again. Continue this powerfully and rhythmically for 2 minutes.

Switch sides and continue for another 2 minutes.

Switch again and repeat on each side for 30 seconds.

Come into Cobra Pose then raise into Downward Facing Dog. Alternative these poses quickly for 5 minutes.

Sit in Easy Pose with a straight spine. Play a recording of Wahe Guru Jio meditation. This meditation moves energy from the third chakra out into your aura. It then returns to the third chakra, energizing each chakra system.

#4 Kriya for Removing Fear of the Future

Sit in Easy Pose and rest the back of your left hand in the palm of your right hand. Your right thumb should be nestled into the palm of your thumb hand. Let your left thumb cross over it.

The fingers of your right hand should curve around the outside of your left hand. Hold it gently. Put this mudra at your heart center with palm-side resting against your chest.

Meditate to your favorite version of Dhan, Dhan, Ram Das Gur. Practice this for 11 minutes and gradually work up to 31 minutes.

To end, inhale deeply and relax. This kriya will force you to deal with your heart center. It will take away your fear of the future that has been created by the subconscious memories of the past.

#5 Kriya for Boundless Strength

Lie on your back and bring your arms and legs up at a 90-degree angle. Your arms and legs should be shoulder-width apart. Face the palms of your hands in towards one another. Listen to Nirinjan Kaur’s Say Saraswati. You may chant along with the music.

Maintain this posture for 31 minutes. This will help to renew your spine.

#6 Kriya for Being Human: Balancing Heaven and Earth

Kriya for Being Human Balancing Heaven and Earth
Kriya for Being Human Balancing Heaven and Earth

Sit in Easy Pose with a straight spine. Set up your mudra by placing your right arm up with your right elbow and forearm on the same plane as your shoulder. Your right arm should make a perfect 90-degree angle. Face your palms down towards the Earth.

Your left hand should be parallel to your right. Turn this palm facing up towards the sky. Keep your fingers together and very stiff throughout. Take in a Long Deep Breath and breathe mechanically for 9 minutes.

Begin squeezing your entire body as you breathe. Continue breathing very mechanically and rhythmically for 1 minute. This will stimulate your psyche.

Engage in Lion’s Breath. Stick out your tongue and breathe through your mouth. Continue holding this mudra and squeezing the entire body for 2 minutes.

Put your hands in your lap and sit straight. Breathe calmly. Meditate deeply. Go into thoughtlessness.

Har Singh Nar Singh by Nirinjan Kaur should be played for 6 and a half minutes. Next, play Sat Nam Wahe Guru. Pump your navel with the mantra, breathing voluntarily and mechanically. Do not allow your posture to change.

Pump your navel fairly quickly with the beat. Exhale with each pump of the navel. Let your navel dance for 4 minutes.

To end, inhale deeply and Cannon Fire Exhale 3 times. On the third repetition, squeeze your body and hold your breath a little longer. Then Cannon Fire Exhale out.

Be seated for a while and don’t try to get up.

#7 Kriya for Healing the Self

Sit in Easy Pose with your arms crossed, holding opposite shoulders. Your left arm should be over your right. Let your shoulders carry weight.

With your eyes closed, listen to Nirinjan Kaur’s Ang Sang Wahe Guru.

Sing with the tip of your tongue for 31 minutes.

#8 Kriya for Guidance

Kriya for Guidance
Kriya for Guidance

Sit in Easy Pose with a straight spine and eyes closed. Meditate to the music of Rakhay Rakhanahaar. Bring your arms up and hold your opposite forearms near your elbows.

Inhale in 8 parts. Gently swing your arms from side to side in rhythm with your breath and the music. Swing like you are rocking a baby.

Exhale and lower your arms into Gyan Mudra on your knees. Continue inhaling and exhaling to the music at your own pace for 31 minutes.

#9 Self-Care Breath Kriya

Sit comfortably in a meditation posture. Open your mouth and form a circle that is tight and precise. Place your hands over your Heart Center with right over left. Close your eyes and sense your aura under your palms. Breathe a steady, powerful Cannon Breath through the mouth.

Let your mind focus on the ring of your mouth. Shape your breath into this ring for 5 minutes.

To end, inhale and hold your breath, relaxing your mouth.

Mentally repeat to yourself: “I am beautiful, I am innocent, I am innocent, I am beautiful.”

Exhale through your nose and do this for a total of 5 times. Then relax. This kriya will increase your inner energy and strength. It will also boost your immune system and cleanse the body.

#10 Kriya to Solve Communication Problems

Kriya to Solve Communication Problems
Kriya to Solve Communication Problems

Sit in Easy Pose with a straight spine. Touch your thumb and pinkie finger together on each hand. Bend your ring fingers towards your palms but do not let them touch palms. Leave your index and middle fingers pointing straight up. Do not let them touch.

Meditatively listen to Beloved God, the first song on Singh Kaur’s Peace Lagoon.

Start this practice with 11 minutes and work up to 31 minutes. This kriya will activate the Mercury power of communication.

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