I can’t guarantee that this kundalini meditation will work for everyone, but I can say that many have tried it and found it useful in my life. I’ll let you judge the value of this for yourself. If you are familiar with meditation, please forgive the first part of this post as it’s geared more for those who are just learning.
The kundalini meditation I use will follow this brief introduction. I don’t want you to feel like you’ve failed if you have trouble with any of this. We are all unique individuals. What works for one person may not always work for the next person. Just keep trying until you get it right or searching until you find what is right for you.
I’ll begin by giving you a few basics concerning kundalini meditation for those of you who are new to it or just looking for a method that’s better than what you currently do or understand.
Breathing is very important during kundalini meditation. I find that inhaling through the nose and exhaling through the mouth works best for me and many of my clients. It helps you to focus more on your breathing. People tend to become ‘lazy’ in their breathing and if you take the time to observe your breathing, you’ll realise that it’s most often very shallow. In other words you take short breaths – don’t do this. This reduces the amount of oxygen to your brain, resulting in a sluggish or drowsy feeling. If you monitor your breathing and focus on taking deeper breaths will greatly reduce this sluggish feeling and even help you to increase your energy. It will also greatly assist you during times of stress, anger or excitement – giving your the ability to be more balanced or centred.
Deep breathing allows you to relax and release some of the ‘sudden’ emotion that is brought on by any given set of circumstances. It will also assist you in thinking more clearly and hopefully help you not to ‘over react’ in a situation. Next you need to look at you posture which is also important. Find a seated position which is comfortable for you. The straighter your back the better because it aids in the flow of energy through your body. If you have problems with sitting straight up and erect – just experiment and use whatever position works best for you.
Another thing to look at as you begin meditating is the tightness in your muscles. You may not realise just how tense they are in certain areas of your body. For instance, your face, neck and shoulders. One thing that helps many beginners when they mediate is to spend a few moments working on relaxing your muscles. Begin at the top of your head and work your way down to your toes or vice versa. You can stretch your limbs first – this helps you relax. Pay close attention to your facial muscles as many people have a tendency to tighten theses muscles, in particular your forehead and jaw.
A Still Mind During Meditation
Once you’ve spent a bit of time in preparation by working on your breathing and relaxation, you are just about ready to begin. It’s time to quiet your mind. Most peoples minds are always very busy thinking about “things” To obtain the full benefit of meditation, stilling your mind is important. There are a few methods I personally use, which you can try. The best way to this is to focus on your breathing and push yourself away from your thoughts and allow them to pass. Don’t follow them or buy into them. This takes some practice.
If you like to listen to background music when you meditate to help you relax, then try to find music without lyrics. You will find that your mind tends to wander and focus on the lyrics. There is also the potential problem of certain songs, words or phrases causing your mind to recall memories from your past, stirring emotion. Not ideal for creating a space of calm and quiet. Chants, instrumentals, and nature sounds are what I find best.
If you find you still have a lot of mind chatter, here are a couple of visualisations you can try to achieve stillness.
Clear Your Mind For Kundalini Meditaion
One of the methods you can try is that of the coloured bubble. When a thought comes into your mind, visualise yourself placing the individual thought into a coloured bubble and release the bubble. Watch as it floats away. The reasoning behind this is that if we focus on a thought, it will stay put and bring along a few others with it. You want to acknowledge it (place it in the bubble) then release it (release the bubble). If you acknowledge the thought and then release it, you’ll have better luck of it not persisting and / or returning. At times you’ll find a thought very nagging and stubborn and it may return more than once. Each time, just acknowledge it and release it.
Another visualisation which works well is picturing yourself writing the thought on a chalk board. Scribble it on there rather quickly and then erase it. Again – you are working on acknowledging the thought (writing it on the chalk board) then releasing it (erase it). Some people even go as far as to have a notepad and pencil handy when they meditate so if some important thought comes to mind they can jot it down and come back to it later. This is not ideal but better than the nagging feeling of wanting to follow that thought path or great idea that popped into your head.
Once you’ve gotten to the place of stillness within and you have released tension you are ready to begin the kundalini meditation.
Picture yourself being surrounded by a white sphere of light. You are inside it. You’ll focus on the base of your spine and out from the base of your spine will come a tiny root. It will continue to ‘grow’ from your back and head down towards the earth. As this root enters the earth you’ll begin to see it go through the layers of earth. Watch the tiny root travel slowly down and through each layer. Allow it to continue down and through layer after layer until it reaches the centre or the core of the earth. Imagine the core of the earth as a brilliant yellowish or white light.
The tiny root will enter into this mass of energy at the Earths core and as it does, you can start to visualise the energy travelling up the tiny root. Imagine this energy travelling up the root and as it does, the little root becomes brighter and you’ll also be imagining the energy going up through layer upon layer until it reaches the base of your spine. As the energy begins to enter your body, see it spreading throughout the region of your buttocks and then spreading the length of your legs to each of your feet and into all of your toes. Whenever the energy/light enters or nears an area where there is pain or discomfort, see that area as a black mass.
Darkness Into Light
As the light surrounds the darkness, imagine it beginning to break up and flow back towards your back. The energy continues up your spine and throughout your torso do the same thing. As it travels upwards slowly, it will reach your neck and shoulders, travelling down each arm to the tip of your fingers. Imagine the energy once again begin to travel up into your head.
This is what you’ll be visualising during this kundalini meditation. Stay with the feelings that you experience for awhile as you work on any troubling area. Feel the warmth of the energy and the calm that it brings with it. All of the darkness you see inside you is breaking up and starts to flow upwards and out a little spout in the top of your head. You’ll see the energy seemingly push it out into a fountain until nothing but pure light energy is pouring forth out of your, head having rid your body of any pain or heartache.
Imagine that the tiny root begins to climb back up through each layer of the earth until it once again enters back into your spine. The spout on the top of your head will cease to flow. You can cap off this flow of energy from your body before bringing the tiny root back up. Once you’ve done this you’ll need to ground yourself. You can do this by taking a few very deep breaths and then begin to slowly stretch your arms and legs. Stand up and feel yourself in your body. Sometimes it helps to eat or drink something. Don’t stand up immediately after your kundalini meditation or you may feel very dizzy and light headed.