Your Guide to Isha Kriya Meditation Benefits and Practices


Meditation has long been celebrated for boosting emotional well-being and reducing stress. One meditation method, Isha Kriya, has been gaining attention for its unique advantages. While the research on Isha Kriya is still developing, a few smaller studies have indicated its potential to positively influence mood and mental health.

In this guide, we'll delve into the potential benefits and techniques of Isha Kriya meditation, exploring what current research suggests about its effects on stress, mood, depression, and anxiety. Whether you're an experienced meditator or just starting out, this guide offers valuable insights into the world of Isha Kriya meditation.

What is the Isha Kriya school of thought?

Isha Kriya, crafted by the renowned spiritual teacher Sadhguru, bridges ancient yoga wisdom with the contemporary world. "Isha" represents the source of creation, and "Kriya" denotes internal actions. Together, they symbolize the journey to connect with the core of your being, empowering you to gain a deeper understanding of life. This practice encompasses postures, Nada Yoga, meditation, and breathing techniques, offering numerous advantages for your overall well-being.

For insights into genuine experiences with Isha Kriya, you can explore a review of a 40-day journey with this practice. Here's a snippet from the review: "After about two weeks, I felt more grounded and connected to the practice. My meditations became deeper, with fewer distractions, leaving me in a peaceful, blank space." This simplified explanation demonstrates how Isha Kriya can assist you in discovering inner peace amidst the hustle and bustle of our fast-paced world.

How do you perform an Isha Kriya meditation?

Isha Kriya meditation is a quick and effective way to connect with your inner self and promote well-being. It only takes 12 minutes, making it easy to incorporate into your daily routine. Here's a simple step-by-step guide:

1. Preparation: Find a comfortable place to sit, either cross-legged on a cushion or in a chair. Sit with a straight spine, close your eyes, tilt your face slightly upward, and rest your hands on your thighs with palms facing up.

2. Stage 1 (7 minutes):  Breathe in and out slowly and deeply. While inhaling, silently repeat, "I am not the body." As you exhale slowly, repeat, "I am not even the mind."

3. Stage 2: After 7 minutes, exhale with an "ahhh" sound, doing this seven times in total.

4. Stage 3 (5 minutes): Sit in silence with your eyes closed, face slightly upturned, and focus on the small space between your eyebrows.

Isha Kriya meditation sessions are typically guided, with an instructor helping you with posture, breathing, and timing. Whether you're new to meditation or looking for a short yet impactful practice, Isha Kriya is a convenient way to nurture your inner self and improve your overall well-being.

What are the goals of Isha Kriya meditation and yoga?

Isha Kriya meditation and yoga, developed by the renowned yogi and mystic Sadhguru, aim to empower individuals on their personal journeys. The main goals of Isha Kriya are to help people connect with their inner essence, enabling them to shape their lives according to their own wishes and aspirations. Through daily practice, Isha Kriya strives to promote physical well-being, inner vitality, peace, and an overall sense of wellness. It acts as a potent tool to assist individuals not only in navigating life's challenges but also in thriving, fostering a harmonious connection between the mind, body, and spirit.

Before you embark on your first Isha Kriya meditation session, here are some additional considerations to ponder

Can Isha Kriya cure anxiety?

If you're struggling with anxiety and seeking relief, you may be interested in ways to improve your well-being. Studies have demonstrated that meditation, such as Isha Kriya, can be beneficial for reducing anxiety and depression. A 2022 study highlighted its potential to lower stress, alleviate anxiety, and enhance overall happiness. However, it's essential to keep in mind that Isha Kriya is just one component of a comprehensive treatment plan. While it can help, it's not a standalone solution for anxiety. It's advisable to consult with a healthcare professional to determine the most effective approach for managing your anxiety.

Is Isha Kriya dangerous?

Like many mindfulness practices, Isha Kriya meditation is generally safe when performed correctly. Nonetheless, it's worth noting that a small percentage of individuals may experience side effects. Studies have indicated that approximately 8.3% of participants in various meditation studies reported side effects, including feelings of anxiety, depression, and changes in thought patterns.

If you have a history of trauma or dissociation, practicing Isha Kriya without in-person guidance may be challenging and potentially unsettling. To ensure a sense of balance and safety, it's advisable to include a grounding technique at the conclusion of your Isha Kriya meditation. It's crucial to approach meditation mindfully and seek guidance from a professional if you have concerns about its impact on your well-being.

How many days should you do Isha Kriya meditation

There are no strict rules for how often you should meditate, but if you're new to it, it's a good idea to start small and gradually increase. For instance, you might begin by setting aside time for a single Isha Kriya session twice a week until it becomes a routine.

As you get more comfortable with the practice and if you notice it benefits your mental well-being, you can consider meditating with Isha Kriya daily. According to Sadhguru, you can even practice Isha Kriya 3–5 times a day, provided you allow at least 4 hours between each session. This way, you can customize your meditation frequency to what works best for you.


 Isha Kriya meditation is an excellent choice for beginners, offering guided sessions that require only 12–15 minutes each day. The guidance from an instructor makes it accessible, and the short duration allows for easy integration into your daily routine. For more comprehensive instructions, you can watch Sadhguru's introduction video. If you're interested in exploring other meditation options, numerous meditation apps are available to help you find the one that aligns best with your preferences. Ultimately, Isha Kriya serves as a valuable starting point for delving into the world of meditation and reaping its numerous benefits.

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