Sahaja Yoga meditation emphasizes the awakening of the dormant kundalini energy within each individual to achieve self-realization and connect with universal love. The practice involves understanding the subtle energy system comprising chakras and nadis, facilitating emotional balance, enhanced creativity, and improved mental health. Established by Shri Mataji Nirmala Devi in 1970, it encourages spontaneous meditation experiences that promote psychological stability and stress relief.

1. M E D I T A T I O N
SAHAJA YOGA
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ENERGY
THE SUBTLE SYSTEM
Super Ego Ego
VOID
SPIRIT (SOUL)
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Crown Energy Center.
Sahasrara Chakra
Energy Center of the Forehead.
Agnya Chakra
Vishuddhi Chakra
Heart Energy Center
Anahat Chakra
Nabhi Chakra
Root Energy Center
Muladhara Chakra
Energy Center of the
Lower Abdomen
Swadhisthan Chakra
Left Sympathetic
Para Sympathetic
Integration.
Forgiveness.
Right Sympathetic
Energy Center of the Throat
Collectivity.
Stomach Energy Center
Generosity,
Evolution.
Love & Compassion.
Creativity.
Innocence &
Wisdom
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Your Guide for Meditation
with Sahaja Yoga at home Beginners Guide
www.sahajayogauae.com

2. What is Sahaja Yoga Meditation?
Beginners Guide
In each of us there is a Mothering energy, known for centuries as
the key to spiritual enlightenment. It lies dormant, coiled in the
Sacrum bone at the base of the spine. It is called Kundalini,
meaning feminine coiled energy. When awakened, we feel a
gentle cool fountain of energy above the top of the head and
cool vibrations on the hands. Sometimes a warm energy is felt as
the Kundalini encounters friction in its path - however this will
clear to cool vibrations. The awakened Kundalini connects us
with our spirit and the universal love that surrounds and
pervades everywhere. This union of our spirit with the Divine
energy is the true Yoga event - yoga means ‘union’ or ‘yoking’.
Sahaja Yoga means ‘born with you’. Everyone has this energy
which can now be awakened spontaneously. With our attention
in the flow of cool vibrations above our head, we go into pure
thoughtless meditation. Then, with simple short daily practice,
we quickly experience the peace, joy and other amazing
benefits that this meditation brings. No need to believe, we
simply feel the truth as it manifests on our central nervous
system.
Founded by Shri Mataji in 1970, Sahaja Yoga is based on
principles of spirituality, humility and love that are over 2000
years old.

3. Learning the Basics of Sahaja Yoga
Get to know yourself through self-
realization. Self-realization is the
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.
The subtle system is made up of nadis
and chakras. Nadis, or channels, carry
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
Kundalini awakening. The Kundalini
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.
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Understand the subtle system.
Beginners Guide
M E D I T A T I O N
SAHAJAYOGA

4. Know the spiritual abilities of the chakras.
Chakras are called wheels because
this is where the energy spins with
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.
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Beginners Guide
4 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.
Know the channels, or nadis.
 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...

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Beginners Guide
 The left channel is responsible for your state of joy, which is often blocked,
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.
Know the channels, or nadis.
After your Self realization How to
Reap the Benefits of Sahaja Yoga5
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.

6. 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.
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
After your Self realization
How to Meditate

7. How to Meditate
Beginners Guide
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.

8. Our subtle system has three distinct
energy streams.
The left stream or channel corresponds to what we
term as our past and is also the desire aspect in
us.
The right stream or channel corresponds to what
we term as our future and is also the action aspect
in us.
The central stream or channel is where the
balance or the meditative state is. It corresponds
to all that we term as our present.
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)
Balancing Left & Right Channels
Left Channel
Keep left hand
open
Right hand
towards/on the
earth (if sitting on
ground)
Right Channel
Keep right hand
open
Left hand
towards the sky
(palm inwards)
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CREATIVITY
PEACE
LOVE , COMPASSION
SECURITY
COLLECTIVITY
& DIPLOMACY
INNOCENCE
PURE ENERGY
FORGIVENESS
Human Subtle System
INTEGRATION
Left ChannelsRight Channels
Central Channels
Moon ChannelSun Channel
Balancing our Channels
Beginners Guide
Sun ChannelMoon Channel

9. Experience emotional well-being
and self-improvement.
The inner calm that is part of the Sahaja
yoga experience boosts your
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-
e s t e e m i n r e l a t i o n s h i p s a n d
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
Evidence from several clinical and
neurobiological studies demonstrate
the impact that meditation has on
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.
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Enjoy the mental health benefits
of Sahaja yoga.
Beginners Guide

10. 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.
Flush away the used salt water.
Keep this feet soak kit only for this and do
not use for any other purpose.
EFFECTS OF THIS THERAPY
Clears subtle energy centres (plexus)
Improves Meditation
Great Stress reliever
Enjoy sound Sleep
Have a Great Stress free day
Foot soaking
Water Therapy
For any questions or information about Meditation
you can ask our SAHAJAYOGA FACILITATORS
Water
Mug
Towel
Napkin
Aluminum vessel
Using elements – Foot Soak
Balancing with water Therapy
Beginners Guide

11. Shri Mataji Nirmala Devi was born on March 21, 1923,
in Chindawara, India. When she was young, Shri Mataji
worked with Mahatma Gandhi in the fight for India's
Independence. Her vision has always been of universal
peace and global unity.
To fully understand the human body's systems, Shri
Mataji studied medicine at Lahore Medical College.
Ultimately, her knowledge led her to develop Sahaja
Yoga, the basis for Sahaja Meditation. Since then, she
has traveled extensively to educate and enlighten
people all over the world.
Shri Mataji has had the honorific "Mother" bestowed
upon her in recognition of her strength, love and
devotion. Known as a dynamic and charismatic speaker,
as well as a gifted teacher, Shri Mataji continues to
spread her message of peace and unity to audiences
everywhere.
Beginners Guide
H.H. SHRI MATAJI NIRMALA DEVI
Founder Of Sahaja Yoga Meditation