My Favorite Kundalini Meditations

share this post:

share this post:

Wanderlust3ImagesOfGabbyI want to make Kundalini meditations super accessible for you, so I updated this blog post in October 2018 with more content and resources!

I have been practicing and teaching Kundalini yoga since 2012. In this post I share some of my favorite guided Kundalini meditations with you. These are practices that anyone can use, regardless of your experience level.

Before we dive into the meditations, let’s talk about what Kundalini is and why I love it so much!

What is Kundalini meditation?

Kundalini meditation, or Kundalini yoga, is often called the yoga of awareness. It is a practice that activates and balances our energy. The Sanskrit term “kundalini” refers to a primal energy (shakti) that is held at the base of the spine, at our root chakra.

Here is a cool definition of Kundalini yoga by

This technology precisely and consciously combines breath, mudra, eye-focus, mantra, body locks, and postures to balance the glandular system, strengthen the nervous system, expand lung capacity, and purify the blood. It brings balance to the body, mind, and soul.

The great teacher Yogi Bhajan brought Kundalini to the West in 1969. He wanted to share the practices of Kundalini with the masses so humanity could prepare for our transition into the Aquarian Age.

The Aquarian Age

The Aquarian Age (aka Age of Aquarius) is the age of information. We are becoming more connected and equal. But there is a lot of pain and chaos in the transition. It’s no secret that we’re living in divisive and fearful times.

This transition offers lots of miracles and big opportunities for growth. But we need to start using our tools now.

Practicing Kundalini raises our energy in a time of change

During this time of change, the world is experiencing a spiritual awakening. Former cynics are filling the yoga studios and the spiritual choir is growing larger. There is a massive call for more lightworkers, and now is our time to rise up and bring more positivity to the world.

Your energy has far more power than you can imagine. There is energy in your spoken words, in your emails and in your physical presence. When we function from a fearful, low-level energetic state, our thoughts and energy can literally pollute the world.

Tweet: You have the power to raise your energy and serve the world. @gabbybernstein #spiritjunkie

But when we function from a place of positive energy, the world around us becomes more positive. Fear cannot coexist with love, so we must learn how to dissolve all boundaries with love by taking responsibility for our own energy. You have the power to raise your energy and serve the world.

Kundalini yoga is very powerful and it’s also super practical. There are so many practices that are extremely accessible to everyone, even if you’re a total beginner.

Awaken your hidden power with Kundalini

Gabby Bernstein leading a guided group Kundalini meditation | Gabby Bernstein's favorite Kundalini meditationsAs a student and a teacher of Kundalini yoga and meditation I have the honor of sharing these transformational practices with you. When I made the commitment to teach Kundalini I signed a sacred contract that said that I would carry its messages, tools and life-changing meditations. Given the chaotic circumstances of our times, we need these practices more than ever. It’s a privilege to share them with you.

How to tune in before practicing Kundalini

Before you begin your Kundalini meditation practice, it is advised that you tune in with the Adi mantra. Ong Namo Guru Dev Namo (the Adi mantra) translates to “I bow to the Creative Wisdom, I bow to the Divine Teacher within.”

This mantra connects us to the Golden Chain of teachers who have come before us and aligns us with our divine inner wisdom. You can chant it or you can simply say it out loud. Repeat the Adi mantra three times before beginning your meditation.

A Meditation for a Fresh Start

Ever feel like you want to press the restart button on your life? Getting a jump start doesn’t always come easy. We get comfortable in our patterns and behavior even when we know they don’t serve us. But there is a way out.

If you want a fresh start, try the Liberation Kriya. A kriya is something you do to bring about a specific outcome. Practicing a kriya puts physical and mental changes in motion to simultaneously stimulate the body, mind and spirit. I’m sharing this one because it brings renewal and longevity, and it’s said to change the molecular structure of your body and mind.

In the video below I teach you how to practice the Liberation Kriya. I encourage you to test-drive this nine-minute practice. You will experience a renewal in many ways and feel a new sense of freedom and lightness.

A Meditation to Prevent Freaking Out

My presence exudes peace and calm | Spirit Junkie App by Gabby BernsteinAre you the type of person who needs to break down before you break through? For many years that was the case for me. Before I had Kundalini meditations and a greater connection to my energy, I had some epic freak-outs. Though I had many tools for managing my thoughts, I didn’t have great guidance on how to bust through the really tough times and save myself from a meltdown.

One of the best ways to prevent a freak-out is to change your energy through your breath. Every 90 to 120 breaths, the dominance changes from one nostril to another. By using the Meditation to Prevent Freaking Out, you can actively change the dominant nostril, thereby shifting your state of mind.

I’ll guide you to notice which nostril is dominant when you’re freaking out and then switch to the other nostril. When you switch the dominance from one nostril to the other, you switch the dominance from one hemisphere of the brain to the other, which lets you see things from a different perspective.

If you’re irritated, angry or in a funky state, practice this Kundalini meditation featured in my book Miracles Now. In just a few minutes you will be a different person!

Get more Kundalini guidance

Turn On Your Inner Light Kundalini meditation digital course with Gabby Bernstein
In my Turn On Your Inner Light digital course, I offer truthful guidance on life, inspiration and inner power. Each talk is followed by a Kundalini yoga set that aligns with the core lessons from the presentation.

Throughout this 4-part course I share authentic tools for restoring your thoughts back to peace, straight talk on how to ground your spiritual practice in your day-to-day life, and energizing yoga kriyas to awaken your true power and inspiration. (Miracle Members, you get 50% off this course!)

Click here if you believe this course will serve you.

A Kundalini Meditation for Beginners

Gabby Bernstein meditatingThroughout the day we experience all kinds of different stress triggers, such as difficult circumstances, challenging people, and even annoying noises or the weather. Yogi Bhajan said that 85% of our behavior is automatic and determined by our environment. If we let our environment dictate our mood, then our life will feel like an emotional roller coaster.

The way off the emotional roller coaster is through our breath.

Every moment offers us an opportunity to redirect our energy out of stress and into peace. Reconnecting to our breath uncoils us from the dramas of the world and reconnects us to peace, health and vitality.

The proper way to breathe is the yogic breath that expands the lungs and works the diaphragm. This method is simple: Breathe in and your diaphragm expands; breathe out and it contracts. Check in with yourself and see if this is how you’ve been breathing. If it’s not, that’s okay! You can change the pattern today and come back to peace.

I like to call this Kundalini meditation for beginners the “Backpack Meditation.” You can store this meditation in your metaphorical backpack and use it whenever stress arises! Practice it anywhere and rely on it in times of stress.

Follow the guidance in the video below.

Kirtan Kriya: A Kundalini meditation for mental balance

Kirtan Kriya is another fantastic Kundalini meditation for beginners. It’s a singing meditation that uses the sounds SAA, TAA, NAA, MAA. It’s great for stabilizing your mood and improving your memory, and it’s also powerful for pregnant women or women who are trying to conceive.

You can learn more about Kirtan Kriya here!

Ego Eradicator

Gabby Bernstein Ego Eradicator Kundalini meditation | Photo by Red Magazine
Photo courtesy of Red Magazine

Ego Eradicator is a Kundalini meditation that busts through all littleness and opens you up to your inner awesomeness and faithful intuition!

Yogi Bhajan said, “There is a way through every block.” Ego Eradicator is your secret spiritual weapon for busting through blocks!

Click here for more guidance on the benefits of Ego Eradicator.

This is my all-time favorite Kundalini meditation. Watch below, and when you want to practice on your own you can use the first song on my Ego Eradicator Spotify playlist!

A simple mantra you can use anywhere, anytime

This is an awesome Kundalini practice that you can literally use anywhere, anytime! I love the mantra, which is “Peace begins with me.” You can use this whenever you feel like you’ve been taken out of a peaceful, calm place.

Whether you’re in a long work meeting, feeling nervous on a date, or your kids are causing chaos, use this mantra and mudra combination to chill out fast! Watch below, and you can read this blog post for a full breakdown.

Dive deeper into Kundalini meditation with Turn On Your Inner Light

To dive deeper into your Kundalini exploration, join me from the comfort of your own home for Turn On Your Inner Light!

Here’s what you can expect:


  • 2 hour-long inspirational talks on how to shift your energy and your thoughts, and elevate your life.
  • 2 hour-long Kundalini yoga classes for raising your energy and clearing blocks.
  • Group guided meditations for expanding your inner awareness and achieving peace.
  • Stories from my own life offering inspirational lessons.
  • Take-home tools that you can apply immediately.

This course is totally digital and available via streaming video and audio download. Check it out here!

Read or leave comments


Leave a Reply

Your email address will not be published. Required fields are marked *

  1. I’m feeling disheartened by this site.
    Reading the Universe has you Back I’m guided by the book to practice meditations that I can down load at

    I do not see the meditations she is referring to . Yes I see some listed but not the ones she recommends in her book.

    I also purchased the app from her and all that gives me are affirmations . I have thousands of thousands of affirmations that I’ve used over the years.

    This app is disappointing. And this website isn’t helpful per what I’m reading in her book.

    I don’t see any creation mediation nor do I see the kundalini mantra EK Ong Kar Sat Gur Prasad Sat Gur Prasad Ek Ong Kar
    This is from page 102 in her book Universe he your back.

    This is unfortunately very time consuming and I would think be easier to find and access and download.

  2. Hi Gabby,

    Thank you so much for everything!

    I have a question about these mediations, is it ok to do more than one everyday?


  3. Hi Gabby- Thank you for all that you do I am also having issues holding my arms up for the full nine minutes. I have to give my arms a break several times by putting them down and then repositioning. Is this okay ? Or what is the recommendation for this until I build enough strength to hold for 9 minutes? Also is there a mantra we should say throughout or just deep breathing ? Thank you so much!

    1. Absolutely Cristina! It can take some time to build up to the full 9 minutes. Keep focusing on your breathing. You’re doing great!

  4. Thanks for this, Gabby! I can’t tell you how much I needed to discover this resource today … I feel like I have reconnected with you at the perfect time. I’m going to pick up and revisit my copies of Miracles Now and May Cause Miracles to start reconnecting with myself. Thank you for all the work you do and your formidable library of inspiration which I have right on my bedstand! Xx

  5. What a wonderful resource, thank you! I came here looking for the kundalini mantra you used to open your Fearless Relationships lecture in San Francisco. I’ve been trying to find a voice that resonates and have really connected to that track. Could you point me in the right direction? Where can I find that music? Thanks!

  6. Hi, I have a question about the liberation Kriya. I have some issues with my shoulders right now, so holding them up that long osn’t really going to work. Is there an alternative way of doing it? Can I rest man arms on something?

  7. Hey Gabby!
    How come you don’t encourage students to tune in with the Adi Mantra? I was trained to always tune in before practicing and I do experience it as an instant tune-in to self/teacher within/universal energy. Just wondering.

  8. Ok, I am going to do this! I am going to commit to doing the Liberation Kryia for 40 days. Is there music or a chant or something to go with it? Or music you recommend?

  9. I may be wrong but it seems to me that the word kundalini has become a buzz word among people these days without really understanding what it is and what it can truly do. My sense is this course does not go into any detail on how to deal with a kundalini rising if it happens to occur. I think kundalini courses should be taught by people who have truly experienced a rising and my impression by the blase nature of the course is that you haven’t. Don’t mean to be rude but just my take on it. If you are truly trying to get people to properly turn on there inner light then great but if you leave them unprepared for it…Go read Jana Dixon for what Kundalini truly is and see how it changes the physiology of your body

    1. I understand your perspective, but I am a certified Kundalini teacher and always take proper actions to open and close workshops and courses.

  10. Dear Gabby,
    Meditation is new to me and I am seeing the benefits already. My challenge was keeping my arms out past 4 mins and then all I could think of was the pain in my arms. Is it ok to change the arms midway? Or put them down briefly then back up? I was so hard on myself because I felt as if I was cheating.
    Or maybe I need to just breath through the pain and as the days go by it gets easier to hold for 9 mins?
    Thank you

    1. Hey Alison,
      Be gentle with yourself. The more you practice, the better you will get. Yes, it’s ok to change your arms. You are not cheating 🙂 You showed up and that is more than half the battle!
      Keep going, girl <3

  11. Hello Gabby!!! How do I know when 2 or 6 minutes have past? I’m new to meditation and multi-tasking by trying to count seconds while meditating seems counterproductive to me, I know this sounds funny or dumb, but I want to master this, so I appreciate any suggestions on how to gage time. Thanks!

  12. Gabby, I’ve always wanted to meditate but I never knew how to start, then I found out about your guided meditations. I would like to introduce it to my brother who is schizophrenic, but I don’t know if it’s safe, can you tell me?

  13. We absolutely adore your work, Gabby!

    Thank you for sharing so many beautiful insights with us. It is refreshing and inspirational!

    As our campaign promotes meditation as a contributor to prevention and treatment of cardiovascular diseases and their risk factors, we focus particularly on the physical benefits of meditation.

    As you say in your explanation for a meditation for a fresh start, meditation is “(it’s) said to change the molecular structure of your body and mind.”

    We therefore love to pass on your work and share it with our readers as well.

    Have you heard of Professor Barbara Fredrickson ( and her research on positive emotions? Her work would collaborate so well with what you are doing as she shows how meditaiton and the implementation of positive emotions lead to a healthier and more satisfied life.

    Thank you again for your work – it truly enlightens us!

    By Anna Maria Rose

  14. Fantastic Gabby! Thank you! Im half way through my Kundalini Yoga Teacher training level 1, inspired by you and you keep on inspiring me. You really are amazing and shining a very bright light in this world. Thank you again… I have a question about the Liberation Kriya.. Is the hand that is at the back following the finger changes as the front? I cant see from the video if you maintain the jupiter finger only pointing throughout or you change every 3 minutes too. Thank you. Lots of love X

  15. I can’t watch the videos 🙁 I was really looking forward to watching them, as they are exactly what I need right now, but they don’t seem to work for some reason.
    I am in Singapore – big fan. Can you help?

  16. Thank you so much ! 🙂 I am so grateful that you share your kundalini wisdom, some of these kriyas have been helping me ALOT these difficult days, I am so grateful that you share your learnings !

    Look forward for your next Spirit Junkie Masterclass !!

    With kind regards from Iceland


  17. taking the 40 day commitment. starting today.

    message during my first meditation: you don’t have to do this alone. your angels are here supporting you. let go of the tension and allow our wings to serve as the pillows on which you rest and welcome the peace awaiting you.

    thank you for sharing this today. thank you. thank you. thank you. cannot wait for the next 39 days.


  18. Hi Gabby,

    Thanks for this, perfect timing as ever!

    Love that the first clip is meditation for a fresh start as I have made a big decision which will mean I’m having a fresh start soon (also got Medidating and Fearless Relationships so you should be able to guess what’s happening!)

    Any chance you’re coming to the UK soon?

    Sat nam, Catherine x

  19. i can’t help it…. i just luv u.. 😉
    I have been doing kundalini all summer everyday & it does work..
    just like all your tips and wisdom..
    ThaNk u for being on this planet most adorable one..
    SaT NaM

  20. This is such perfect timing for me right now, Gabby, thank you! I am currently traveling and am away from my regular Kundalini yoga class so I definitely appreciate this burst of Kundalini love. The beginners’ meditation guide you published about a year ago was my first intro to Kundalini yoga. I took my first formal class with Tommy Rosen six months ago and ‘transformational’ does not even begin to describe the difference it has made in my life. Sat Nam xxx

I only recommend products and brands I passionately believe in, but wanted you to know that when I make a recommendation, I may receive a referral fee.

Free Super Attractor Introduction

Get the 26-minute audio intro


Get my top tips for Spiritual Entrepreneurs with my 10 Ways to Succeed download.


The next best thing to having me as your personal coach!


Everything you need to stay
consistent on your spiritual path.

“The next best thing to having
Gabby as your personal coach!”

By using this site, you agree to our privacy policy.

Accept Read More