What is Isha Kriya meditation and how is it done?

Isha Kriya is a type of guided meditation created by Sadhguru, a yoga expert and founder of the Isha Foundation. According to Sadhguru, this meditation helps improve mental clarity, concentration, stability, peace, and sense of well-being.

During an Isha Kriya session, the main focus shifts to your breathing and thoughts. As a short type of meditation, each session takes only 12 to 15 minutes to complete, making it a great option for those just starting to meditate.

meanwhile the study Although the benefits of Isha Kriya are limited, some small studies suggest that Isha Kriya may help improve overall mood and symptoms of certain mental health conditions. is suggested.

in one Study from 2019Researchers investigated the effects of a single session of Isha Kriya on stress and mood in a small group of anesthetists, nurses, and surgeons. Studies have shown that a single 15-minute session of Isha Kriya can significantly reduce mood disorders such as tension, anger, and depression.

another Consideration from 2022 studied the effects of a 6-week online Isha Kriya meditation practice on depression and anxiety symptoms.

According to study results, participants saw reductions in depression and anxiety after just two weeks of daily meditation practice. Participants who continued daily practice beyond the initial two-week period continued to experience these benefits throughout the six-week program.

One Isha Kriya meditation session takes only 12 minutes.Here it is how to do it This guided meditation:

• Preparation: Find a comfortable place to sit, whether it’s sitting cross-legged on a cushion or mat, or on a chair. Stand tall, close your eyes, tilt your face slightly upwards, and place your hands on your thighs, palms facing up.
• Stage 1: Breathe in and out slowly and deeply for the next seven minutes. As you breathe in slowly, repeat to yourself, “I am not the body.” As you slowly exhale, repeat to yourself, “I am not even a mind.”
• Stage 2: After 7 minutes, take a long exhale while saying, “Ah.” Repeat this a total of 7 times.
• Stage 3: For the next five minutes, sit quietly with your eyes closed, tilt your face slightly upwards, and focus slightly on the small space between your eyebrows.

Isha Kriya meditation sessions are guided, so your instructor will guide you through each step, checking your posture, breathing, timing, and more.

If you are interested in Isha Kriya meditation, there are a few things to keep in mind before going into your first session.

Can Isha Kriya cure anxiety?

If you have an anxiety disorder, you may be exploring treatment options to better manage your symptoms. Research shows that meditation and other mindful activities can help improve mental health conditions such as anxiety and depression.

one big one review of A 2022 study investigated the mental health benefits of meditation based on mantras like Isha Kriya. Researchers have found that this type of meditation appears to reduce stress, anxiety, and depression, and improve overall mental health-related quality of life.

Is Isha Kriya dangerous?

Mindfulness practices such as meditation are generally considered safe and pose little risk if done correctly. However, some studies suggest that a small number of people who participate in meditation may experience some side effects.

in one systematic review Regarding meditation and side effects, researchers found that 65% of the studies included in the review reported at least one side effect. Across all included studies, approximately 8.3% of study participants reported side effects, with anxiety, depression, and cognitive changes being the most common.

People with a history of trauma or dissociative episodes may find this type of meditation unsettling without the help of an in-person guide. Practicing grounding techniques at the end of the Isha Kriya mediation may help counter this.

How many days should Isha Kriya meditation be done?

There are no specific rules about how often you should meditate, but if you’re new to meditation, a good rule of thumb is to start small and increase gradually. So this might look like he sets aside time for a single Ishakriya session twice a week until it becomes a habit.

Over time, if you find that Isha Kriya is beneficial for your mental health, aim to incorporate it into your daily schedule. According to Sadhguru, one can perform Isha Kriya up to three to five times a day, as long as there is a gap of at least four hours between each session.

Isha Kriya meditation is one of the best types of meditation for beginners to start with. Not only is it guided so you have the support of an instructor, but it’s also one of the shortest forms of meditation, requiring only 12-15 minutes each day.

You can learn more about Isha Kriya meditation, including step-by-step instructions from Sadhguru, in the introductory video here. If you’d like to try other types of meditation, here are some recommended meditation apps you can try today.