Meditations Guidelines for Beginners

Updated: Apr 23, 2019

Learn how to meditate and the effects Meditation has on us, in this guideline, according to Kundalini Yoga by the teachings of Yogi Bhajan.


Where do I meditate?

Find a quiet spot in your home and create your very own sacred place. It can be with a candle for devotion, a crystal for clarity, a rock for stillness or a flower for kindness. Make sure that it's comfortable with either a sheepskin rug or a meditation pillow.


Set your intention

With every meditation / yoga practice, you are expanding your space. Making room for more to come, for change and letting go of what is no longer needed. It's here where you can plant the seeds of intention for change and your goals.


Tuning In

Before diving into your Kundalini yoga practice, we tune in by chanting the Adi Mantra 3 times: Ong Namo Guru Dev Namo, which means: I bow to the Creative Wisdom, I bow to the Divine Teacher within. Tuning in and out is done both in Prayer Pose.



Tuning Out

Once you've finished, before getting up and going about the rest of your day, we tune out by chanting the mantra Sat Nam once with one long 'Sat' and one short 'Nam'. Sat Nam means so much as True Identity or Truth is my Identity. According to the teachings of Yogi Bhajan, tuning out should also include the Longtime Sun Mantra. You can just let it play in the background if time is an issue.


Effects of Meditation

According to 3ho.org "Yogic science says that there are specific lengths of time needed for certain desired effects in meditation. Thus, meditations (and exercises in a kriya) are held for a specified period of time."


3 minutes: Affects circulation (blood) and electromagnetic field. 11 minutes: Changes glandular system and nerves. 22 minutes: Balances and coordinates the three minds. 31 minutes: Affects all the cells and rhythms of the body and all layers of the mind’s projection. 62 minutes: Changes the gray matter of the brain. Integrates the subconscious “shadow mind” and the outer projection. 2 ½ hours: Holds the new pattern in the subconscious mind by the surrounding universal mind.


Creatures of Habit

Now for those of you who are not familiar with meditation and yoga, it might sound like a lot, but it's worth it, especially when you realize all of the benefits it gives you.

You lack the time? You make time - is my motto - when people ask how do you find the time with kids and everything going on. It's all about prioritizing.

Some days, my meditation practice might be 3 minutes, some other days an hour. It varies and I adapt to my kids and my own needs of course.

I suggest to start small, practice stillness for 3 to 5 minutes. A few years ago, when I first started, 3 minutes seemed like an eternity! As with everything else, meditation is practice. They call it spiritual practice for a reason.


30 days is what you need to form a new habit.

40 days: Change a habit.

90 days: Confirm the habit.

120 days: You are the new habit.

1,000 days: Mastery of the new habit.


We are all creatures of habit. All you need is to set your mind to it and begin! And if you miss a day, start over, or continue the next day from where you left off. No ones judging here! Do what feels right to you, as there is no right and wrong.


Much Light.

Sat Nam


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