Beginners Guide

Learning the Basics of Sahaja Yoga

Get to know yourself through self-
realization. Self-realization is the

1 foundation of Sahaja yoga. It is based

on an experience called the “Kundalini
awakening,” which can occur within all
human beings. After going through the
various steps, you should encounter a
transformation that makes you a more
moral, united, integrated, and balanced
person.

 If you successfully accomplish self-realization, you should be able to feel the

divine power sweep over your body in the form of a breeze that passes over
your hand and head.
 It is believed by its practitioners that this experience has been witnessed by
hundreds of thousands of people in over ninety countries worldwide.

Understand the subtle system.

The subtle system is made up of nadis
and chakras. Nadis, or channels, carry

2 energy throughout the body while

chakras, or “wheels,” are the centers of
energy located in the body. There are
three primary vertical channels of
energy and seven major chakras. This
system can only be activated with a
SAHAJ
MED A YOGA Kundalini awakening. The Kundalini
ITA
TIO
N awakening simultaneously cleans and
balances the system and enlightens
and purifies the chakras.

 Each chakra has spiritual abilities. The chakras always exist in the body and
can never be destroyed but they do not manifest themselves until the Kundalini
is awakened.
 When the Kundalini rises and nourishes the chakras, our bodies
automatically become dynamic, creative, confident, and very humble.
 Beginners Guide

Know the spiritual abilities of the chakras.

Chakras are called wheels because
this is where the energy spins with

3 frequency, similar to a galaxy of planets

spinning on their axis. Chakras are
located along the spinal cord region
and supervise and maintain the perfect
operation of the bodily system. What
attracts and disturbs the chakras
influences their sensitivity and
performance. Self-realization will
enlighten the central nervous system,
allowing you to feel each of the seven
chakras.
 The mooladhara, or first chakra, will help you rediscover your innocence, and
innate and intuitive wisdom.
 The second chakra, or swadisthana, your creative instincts will be stimulated.
 At the nabhi, third chakra, the realization of your accomplishments will be
satisfied
 Your heart will be opened along with compassion for family and friends during
the fourth chakra, or anahat.
 Good communication, a sense of perspective, and a balanced approach to
stressful situations will be summoned during vishuddhi, or the fifth chakra.
 At the sixth chakra, or agnya, your forgiveness will allow you to move forward
with life without grudges or hatred. You will be able to identify with your freedom
and power of your inner self.
 Finally, the last chakra, sahasrara, will allow you to have a transformative
connection that enables you to understand a deeper and truer meaning and
purpose to your life.

4 Know the channels, or nadis.

Know the channels, or nadis. There are three main nadis: the central channel
(Sushumna Nadi) also known as the “middle path” because it resides and is located
along the spine to the highest chakra; the left channel (Ida Nadi), also called the
“moon channel,” is located along the left side of the body providing the conduit for
the energy of our desire; the right channel (Pingala Nadi), or “sun channel,” runs
along the right side of the body and is responsible for active energy, and our mental
and physical activities.

 The central channel coordinates the nervous system activities. It is not until the
awakening of the Kundalini and its travel through the central channel and out
through the top of the head that recognition occurs of the vastness of the subtle
system.
cont...
 Beginners Guide

Know the channels, or nadis.

 The left channel is responsible for your state of joy, which is often blocked,

4 covered, or tarnished because of the emotional and physical injuries experienced

during your lifetime. The practice of Sahaja yoga is instrumental in removing these
tensions and recovering the joy we experienced as small children growing up.
 The right channel is easily blinded by ego and the need for more power and
energy. When this happens, the left channel becomes weak and you take actions
that dominate or disrupt the lives of others. Sahaja yoga will remove this negativity
and restore balance between the channels and the chakras.

After your Self realization How to

5 Reap the Benefits of Sahaja Yoga

Discover the inner subtle self.

Nourishing chakras produces lifelong
improvement of your own personal
qualities. Consistent Sahaja yoga
practice will help you concentrate on
which specific chakras need attention
and how to develop the specific
qualitative aspects associated with
each chakra.

 Over time, you will develop into a more spiritual, subtler person with heightened
awareness of the important virtues of life.
 As you strengthen the state and condition of your channels and chakras, you
will simultaneously recognize how your relationships, creativity, focus, productivity
and decision-making ability all improve.
 Taking control over your energy sources and the paths they travel through in
your body will allow you to manage ill thoughts and feelings, regulate self-
damaging emotions, and feelings of worthlessness. You will be better equipped to
problem-solve.
 Beginners Guide

After your Self realization

Your new sense of perception

Some of us may experience

Some of us may experience

Coolness, gentle vibrations or a wind on our palms ,
around our fingers and on top of our head

Some of us may experience

Heat or tingling sensation on our palms or on top of our head

Some of us may experience

General lessening of thoughts , thoughtlessness , a streak of

calm & peace within, All the three experiences are perfectly
alright and an evidence to the activation of subtle energy.
We just then have to sustain it with the help of regular
meditation so that we can get the coolness most of the times.

How to Meditate
You may sit on a chair or on the floor (the earth element).

Rest your hands, palms upwards, on your lap.

Close your eyes and take your attention inside. Hold your breath
for few seconds and release it slowly (3 times)

Move your attention slowly from the top of the head to the base
of spine & then from the base of the spine to the top of the
head. Keep it on top of the head thereafter while keeping eyes
closed.

If thoughts or images disturb your meditation, then you may

open your eyes briefly and close again. Make an affirmation
“not now” OR “I do not wish to think” OR “Please establish the
meditative state within me”
 Beginners Guide

How to Meditate
You mind will soon become silent.

A healthy subtle system manifests as a cool sensation over the

palms of the hands and over the top of the head.

All this happens in a quiet relaxed manner without any undue

strain or effort and at the end of it , results in thoughtlessness ,
peace , joy and calm within. Practice 10 minutes in the morning
& 10 minutes in the evening.

Balance the 3 energy channels (as explained separately)

Suggestions & Tips

If you feel any sensation on your finger tips or heat from the
fingers or centre of either of the palms , do not put undue
attention on it.

Just keep the attention on the top of the head. Allow the subtle
energy to work it out.

If thoughts persist , make an affirmation “not now” OR “I do

not wish to think” OR “Please establish the meditative state
within me”

Always perform the feet-soak at least once a day and follow up

with meditation. (as explained separately)

You can accompany your meditation with light classical music ,

in your initial efforts to settle down in meditation.
 Beginners Guide

Balancing our Channels

Balancing Left & Right Channels
Central Channels

Our subtle system has three distinct Right Channels Left Channels
energy streams. Sun Channel Moon Channel

The left stream or channel corresponds to what we INTEGRATION FORGIVENESS

term as our past and is also the desire aspect in LOVE , COMPASSION
COLLECTIVITY
& DIPLOMACY
us. SECURITY

The right stream or channel corresponds to what CREATIVITY

PEACE

we term as our future and is also the action aspect

in us.
2

The central stream or channel is where the 4 6 3

INNOCENCE

balance or the meditative state is. It corresponds PURE ENERGY

to all that we term as our present. Human Subtle System

As humans, we have a tendency to fluctuate

between the past & the future (left or right
channels)
Here is how we can balance our channels with the
help of elements (To be done after the subtle
energy is activated)

Moon Channel Sun Channel

Left Channel Right Channel

Keep left hand Keep right hand

open open

Right hand Left hand

towards/on the towards the sky
earth (if sitting on (palm inwards)
ground)
 Beginners Guide

Experience emotional well-being

and self-improvement.
The inner calm that is part of the Sahaja
yoga experience boosts your

6 emotional resilience. This ensures your

ability to cope with stress now and in
the future. Sahaja yoga also helps to
restore balance internally and
externally in your life. It helps build self-
esteem in relationships and
accomplishments, repairs any
negative feelings, and brings peace
and contentment.

 Kundalini energy extends beyond the meditation period and into your daily
life. Thus, you benefit from meditation, yoga, and self-realization.
 Sahaja yoga helps you to self-regulate your attention and concentration on
the present. It enhances your openness and curiosity.
 You will quickly realize how you take time to make good decisions by

Enjoy the mental health benefits

of Sahaja yoga.
Evidence from several clinical and
neurobiological studies demonstrate
the impact that meditation has on

2 influencing brain chemical activities

that regulate attention, mood, and
emotions in positive ways. Studies
indicate that Sahaja yoga increases
positive emotions, reduces negative
emotions, improves emotional flexibility
and coping skills, and overall
psychological stability.

 Cognitive improvements were also found in self-esteem, self-awareness,

mindfulness, emotional intelligence, and self-realization.
 Sahaja yoga also relieves anxiety, improves blood pressure,[11] may help
manage asthma,[12]and may relieve depression.[13]
 Stress relief is the base-level benefit for Sahaja yoga practitioners and some
clinical results have confirmed that belief. It is believed that thoughtless
awareness significantly improves the ability to cope with difficult events by
reducing stress and boosting positive emotions.
 Sahaja yoga confronts addiction and substance abuse by rewiring the old
pleasure-reward-motivation patterns that the brain has learned over a lifetime.
This helps eradicate bad habits.
 Beginners Guide

Balancing with water Therapy

Using elements – Foot Soak

Take a small tub of water ankle deep.

Add a fistful of salt to it .

Keep a fresh water mug & a towel to wipe

aside.

Immerse feet in the tub with both hands

facing upwards & eyes open , for 5
minutes. Keep attention on top of head.

Wash feet with clean water and wipe clean. Aluminum vessel

Water
Mug

Flush away the used salt water. Towel

Napkin

Keep this feet soak kit only for this and do Foot soaking
not use for any other purpose. Water Therapy

EFFECTS OF THIS THERAPY

Clears subtle energy centres (plexus)

Improves Meditation
Great Stress reliever
Enjoy sound Sleep

Have a Great Stress free day

For any questions or information about Meditation
you can ask our SAHAJAYOGA FACILITATORS