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The Benefits of Meditation

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SADHGURU

Shambhavi and Good

Health
21 Feb 2013

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DEMYSTIFYING YOGA

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Meditation is a powerful tool for spiritual growth, and

is essentially a process to take one beyond the
limitations of body and mind. Teachers and
practitioners of these inner technologies have also
experienced the many physical and mental benefits of
meditation and yoga. In recent years, a growing
number of scientific studies and research on
meditation have corroborated these experiences.
Ishas introductory practice is the Shambhavi
Mahamudra, an ancient kriya that has millions of
dedicated practitioners who aver that they experience
greater emotional balance, concentration, focus,
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stability and better health with regular practice of the

meditation. In fact, there have been several scientific
studies that measure the various benefits of practicing
the kriya regularly both with regard to brain activity
during the kriya, as well as statistical research of how
it affects peoples health and well-being.

How does the Kriya Work?

The reason why most people are unhappy or
unhealthy is that the physical, the mental and the
pranic body are not in alignment.
Sadhguru says, There is a certain way
to engineer our system, to make this
body, to make this mind the very
chemistry within us the way we want
it. Traditionally, yoga sees the human being as five
layers of body: the physical body, the mental body, the
pranic energy body, the etheric body and the bliss
body. The reason why most people are unhappy or
unhealthy is that the physical, the mental and the
pranic body are not in alignment. Sadhguru
explains, If they are properly aligned, a natural
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expression, an overwhelming expression of joyfulness

will naturally happen within a human being. Now, we
are looking at the technology of keeping these three
bodies constantly aligned so that joyfulness is not an
accidental happening; joyfulness becomes a normal
condition, a natural way of living for you.

The Studies
Studies on Shambhavi Mahamudra have been varied:
some have examined its impact on disease status and
medicine usage, some have looked specifically at
menstrual disorders, while others have studied the
benefits of this meditation on sleep, heart rate
variability, brain activity, etc. Other studies have
researched general well-being and improved attention
spans among regular meditators.
Lets take a look at the results of some of the key
studies.

Benefits of meditation #1:

Improved cardiac health
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Two studies published in 2008 and 2012 examined

how Shambhavi Mahamudra supported cardiac
health. The studies showed that participants had a
more well-balanced Cardiac Autonomic Nervous
System and an overall increase in Heart Rate
Variability (HRV) during the practice. A higher HRV
has been linked to better immunity to stressful
situations, and is said to bestow a greater survival
advantage on individuals. A lower HRV on the other
hand has been linked to various heart diseases such as
coronary artery disease, hypertension, chronic heart
failure and myocardial infarction. The researchers
conclude that practitioners of the Shambhavi
Mahamudra and other Isha Y oga practices have
higher exercise tolerance, better cardiac response to
stressful situation, lower probability of undergoing
hypertension of cardiac troubles such as ischemia or
infarction.

Benefits of meditation #2:

Greater coherence within the
brain
A study from the Centre for Biomedical Engineering,
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IIT Delhi, looked at EEG (Electroencephalography)

data from practitioners brains before, during and after
practicing the kriya. The results show that
practitioners experienced a greater level of coherence
between the right and left hemispheres of the brain.
EEG coherence is known to be a measure of how well
connected various regions of the brain are. Higher
coherence indicates greater exchange of information
between various regions, as well as improved
functional coupling and coordination. Higher levels of
coherence are also correlated to higher scores on IQ
and creativity tests, as well emotional stability and
cognitive flexibility.
The researchers also measured signals at various
prominent EEG spectral bands known as the alpha,
beta, delta and theta. Shambhavi practitioners were
seen to have higher alpha band power in general,
indicating that they experienced lower stress levels.
There was a high increase in delta band power and
theta band and a notable reduction in beta band
power. A reduction in beta band power indicates
reduced susceptibility to mental tension, excitement
and anxiety. Higher theta and delta activity have been
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noted in previous research as indicative of conscious

access to deeper states of meditation. Delta rhythms
combined with alpha are known to reflect an inner
intuitive empathetic radar, a kind of sixth sense the
researchers note.

Benefits of meditation #3:

Improved sleep
A study presented at the 20th Congress of the
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European Sleep Research Society, Lisbon, Portugal

compared the sleep patterns of 15 male meditators
with a control group of 15 age and educationmatched, male non-meditators. Participants were
aged between 25 and 55 years. The meditators had
practiced Shambhavi Mahamudra as well as other
Isha Y oga practices.
Whole-night polysomnographic measures were
recorded in participants and EEG data was recorded,
along with other parameters. The results showed that
the percentage of REM sleep, sleep efficiency and total
sleep time of meditators was significantly higher as
compared to the control group of non-meditators.
Meditators also experienced better sleep quality as
evidenced by fewer awakenings after sleep onset.
The study concludes that consistent practice of the
Shambhavi meditation has a positive impact on
quality of sleep.

Benefits of meditation #4:

Improved attention and focus
A study, published in the journal Perception, looked at
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how 89 participants performed in the Stroop task and

attentional blink task before and after a 3-month Isha
Y oga meditation retreat. The Stroop task looks at
interference in the reaction time of a task. For
example, when the name of a color is printed in some
other color (for example, red is printed in black),
respondents can make errors in identifying the
printing color. Participants of the study were prone to
fewer errors after the retreat than before it.
Similarly, the attentional blink task involves
participants identifying various visual stimuli
presented to them within extremely short durations.
Participants showed 58% correct detection during preretreat tests and 69% correct detection in post-retreat
tests. The researchers conclude that the hypothesis
that meditation tends to improve allocation of
attentional resources.
A similar study by a team from the Universit de
Toulouse, Department of Psychiatry and Human
Behaviour, UC Irvine and the Indiana University
School of Medicine looked at how Isha Y oga practices
improve performance in attentional tasks due to better
allocation of attentional resources, an ability to sustain
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allocation of attentional resources, an ability to sustain

attention and focus, faster re-allocation of attentional
resources, greater cognitive flexibility and a reduction
in automatic response. The study observes that these
improvements are likely due to structural, anatomical
and functional changes in meditators cognitive
systems as compared to control groups drawn from
the general population.

Benefits of meditation #5:

Reduced menstrual disorders
75% of women are thought to experience problems
related to menstruation, which has a huge physical,
psychological, social and economic impact on their
life. The primary means of treatment for such issues
are known to offer less than satisfactory relief, even
when patients choose surgery as a last resort.
Currently, Y oga has become very popular as one of
the mainstay alternate treatments for many disorders.
The benefits of meditation and yoga in relation with
such ailments have been under study for a while and
show great promise.
A team from the Poole Hospitals NHS Trust, UK, and
the Indiana University School of Medicine, conducted
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a questionnaire survey of 128 female practitioners of

the Shambhavi Mahamudra between the age group of
14 and 55 years, from the USA, UK, Singapore,
Malaysia and Lebanon. 72% of the respondents
practiced every day and the rest practiced 1-3 times in
a week.
The questionnaire asked respondents about the
prevalence and impact of various menstrual disorders
before they began the kriya and after they had
practiced it for at least six months. Disorders covered
included Dysmennorhea, symptoms of premenstrual
syndrome, heaviness of menstrual flow, irregularity of
menstrual cycle, the need for medical or surgical
intervention for disorders, and the impairment of work
during the menstrual period.
The results showed a 57% decrease in the impact of
Dysmennorhea, a 72% decrease in psychological
symptoms such as irritability, mood swings, crying
spells, depression and arguments, a 40% decrease in
breast swelling and tenderness, and a 50% decrease in
bloating and weight gain. There was an 87% decrease
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in the incidence of severe menstrual flow and an 80%

decrease in the irregularity of the cycle. There was a
63% reduction in the need for medical or surgical
interventions, and an 83% reduction in the number of
instances of impairment at work.
The authors conclude that the kriya can be
considered as an adjunct therapy for menstrual
disorders given the improved symptoms in all the
parameters.

Other benefits of meditation

In a questionnaire asking about improvements in life
experienced from practicing the Shambhavi
Mahamudra, 536 respondents indicated how the kriya
had helped reduce medication and eliminate problems
such as depression, allergies, asthma and other
ailments. 91% reported greater inner peace, 87%
reported improved emotional balance, 80%
experienced greater mental clarity, 79% experienced
increased energy levels, 74% reported improved self
confidence and 70% reported better concentration and
higher productivity.

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Among meditators who had been suffering depression,

87% reported improvement, 25% reduced their
medication, and 50% were able to stop their
medication. Similarly, for those suffering anxiety, 86%
reported improvement, 28% reduced their medication,
and 50% were able to stop their medication. Among
those with insomnia, 73% reported improvement, 40%
reduced their medication, and 30% were able to stop
their medication. Similar improvements were seen for
those with poor resistance to colds and flu, those who
had suffered from headaches, asthma, fibromyalgia,
gastrointestinal disorder, diabetes, hypertension, heart
disease and a range of other chronic ailments.

In brief
Taken together, all these results support a drop in
stress and anxiety, a boost in mental alertness and
focus, and an increase in self-awareness due to
practicing the Shambhavi Mahamudra. It is also clear
that regular practice benefits cardiac health and either
leads to a stop in the use of medication or at least
reduces it considerably for a range of ailments
including hypertension, depression and menstrual
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issues.

Try it out!
The beauty of the Shambhavi Mahamudra is that it
takes a mere 21 minutes of your day. The kriya is a
part of the Inner Engineering program, Ishas flagship
course. A large part of the course can be taken in the
comfort of your home, through Inner Engineering
Online, and initiations into Shambhavi are offered
around the world at regular intervals.
Another option is the Isha Kriya guided meditation.
Isha Kriya is a powerful 12-18 minute practice that is
offered online as a free guided meditation. For those
who would like a taste of what meditation has to offer,
this would be a great start. Try it at IshaKriya.com

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POSTED IN:

YOGA & MEDITATION, DEMYSTIFYING

YOGA

TAGS:

Kriya, Well-Being

Comments Community

Recommend 10

Join the discussion

Abhi

2 years ago

how to practice shambhavi mahamudra....what is the sequnece of steps to do..can any body help me
34

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oueeza > Abhi

2 years ago

the only way to learn it is direct from Sadhguru or a teacher he has trained; it is too powerful to be safe to
'learn' otherwise.
8

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Sanjeev Sharma > Abhi

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You can do Inner Engineering course conducted by ISHA on regular basis at various locations. You will find
the details at Isha website.
5

Reply Share

murali > Sanjeev Sharma

2 years ago

can u tell me isha institue in secbad

Reply Share

Anil > murali

2 years ago

check out the link below.

http://www.ishafoundation.org/...
Isha main branch in Hyd is located in Jubilee hills near padmalaya studios...
3

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vijay > murali

2 years ago

Isha Yoga Center,

Building: Music Arts Dance Paatsaala society,
D.No: 8-2-293/82, plot No: 291,
Block No. III, Road No. 78, Jubliee Hills,
Padmalaya Studio Road, Hyderabad - 500033
PH: 9989800031
2
Isha Blog > Abhi

Reply Share

2 years ago

Shambhavi Mahamudra is taught in the introductory course by Isha, Inner Engineering:

http://www.ishayoga.org/introd...
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Please visit the site to a find a location near you, where you can attend the course.
1
Su

Reply Share

2 years ago

What is this indescribable feeling?

Am feeling full with no wants
a knowing that am not alone
a presence at times so strong, I just turn to see if He is around.
what have I done to get this blessing?
Yes, my life was in shambles
One crazy roller coaster ride with the ropes given in to my madness
Ever since his presence came like a blessing from above
I am even thankful to the sufferings I bore
Cause only in pain, did I lift my hand and reach out to him.
He was always there waiting for me.
Life is still a roller coaster ride, but the control strongly in me
To enjoy this ride and to get off it
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Oh Sadhguru, please see me through J

17

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Sujith Thyagaraja

2 years ago

I stopped smoking after 4 days of practicing Shambhavi. Now living with peace and happiness always.
7

Sujatha

Reply Share

2 years ago

This is true. Practising Shambhavi not only cures menstrual disorders, skin problems and other ailments, my whol
family now sees a dramatic change in our health. For the last two years we don't really get sick with flu or common
cold when there is a 'season change'every 2-3 months.
6

Nikole

Reply Share

2 years ago

there really is something about doing meditation that can really change lives for the better. but i really believe that
more than taking in other people's testimonials and even reading about it, there still is a big difference when you are
able to experience it for yourself.
3

Reply Share

Sivakumar

2 years ago

My eyes have been closed; but i am awaken: I mean I am aware of 100% ..

.... which i didn't experienced ever before.. How this amazing thing happens to me.... All by Sadguru's well planned
Shambavi Mahamudra..... Thanks Sadguru and the teacher taught me that
3

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Ok Done !!!

2 years ago

Thank you very much for passing this divine grace Sadhguru. It cannot be explained, but only be received. No
amount of years of mediation is able achieve what direct path you have passed to seekers beloved teacher. Million
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thanks and deepest gratitude to teacher.

3

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Brahmavidhya Arun

a year ago

Namaskaram,

personal experience with sambhavi mahamudra: regular menstrual cycle, increase in attention skill (i used to play
brain games, now my attention skill is increased which i got to know thru the score).Advanced programs help me t
be maintain emotional stability and calmness.
2

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Anurag Jain

2 years ago

TRUE!
TRY it, to experience..
I do.
2

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Abhi > Anurag Jain

2 years ago

Can you tell me how to practice it...

3

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dinesh > Abhi

2 years ago

plz try to understand ..such a live process thing should be always taught by the guru himself ..its no
practice to teach u..u need to be initiated into it
4
Johnny
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Isha Kriya and shambhavi mahamudra are the same or they are different practice? Please reply.
1

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Satchitanand > Johnny

2 years ago

They both are different. Isha kriya is offered as a free meditation technic. You will find it in the website.
To learn Shambhavi, you must be initiated into it by Sadhguru. There is also Inner Engineering online and
initiation will be done in a live class conducted by Sadhguru
1

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neeta > Satchitanand

2 years ago

difference between shambhavi and isha kriya

murali

Reply Share

2 years ago

!!namaskaram!!

Recent i attend in the jagadguru inner enginerring class at hyd.. while

gurudev teach about shambhavi to us .. we done shambhavi perfectly .
with the shambhavi our body will be become very freely. we will become a
very happily mood and joyfull . our mind be refreshment there is no
body pain no angry no nothing in wil be come again in you . for doing
shambhavi.. excellent shambavi mudra.with these my angry was gone.. my dirty toughts have gone . now iam fully
happy to talk everyone with peace of mind. i really thank u jagadguru.. steps was 1. patanga asanam( butterfly) 2.
sheshupala asanam baby shake 3. cat 4.bond 5. anlom vilom .. ineer exercular .. air from nose. 6. ohm 21 tymes 7
be concentra on our air excular & inner on mind. keep our head upstairs.
Just 1% of the population, if you make them meditative, you
will have a different kind of world to live sadguru.
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selvaraj rasappan > murali

2 years ago

Namaskaram Murali,

Great to know that your experience of life has changed after practicing Shambhavi Mahamudra. However w
may not really know how shambhavi maha mudra functions and to my understanding only Sadhguru know
Also this cannot be taught and only poured into you as sadhguru mentions. So I request you not to share
such a steps or instructions to anyone. Because the practice is quite powerful which would cause bad
indigestion to the people to who try to attempt it without proper initiation.
Thanks for your understanding!
9

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oueeza > murali

2 years ago

No one should imagine that these words are proper instruction in this simple but powerful kriya. You MUST
learn it only from a master if you want beneficial effects.
4

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Nusrath > murali

2 years ago

I also attended last month in Hyd. It was wonderful. I have been practicing regularly. But I may be missing o
part - BOND. What is that? Can you please remind me? Email me at nusrathalam@hotmail.com. Thanks.
2
vijay

Reply Share

2 years ago

Its a live experience for me...since the time I started doing shambavi I never used any medicine... I lost unnecessar
weight... Well balanced emotion even in worst of situation...and much more. Jai shambavi :) Pranams sadhguru!
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1
Arun

Reply Share

2 years ago

Best of scientific explanation given, thank you Guru

1

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kathleen suneja

15 days ago

Hi All,

The tumultuous experience was a part of my journey that drove me to realize new forms of learning. I formulated m
thoughts and ideas with grace and conviction. The search for my truth revealed an inner invulnerable strength of
spirit which was at first, incomprehensible even to myself. From where was my courage to stand against the
oppression coming from? Realizing the inner being is neither an easy, nor a light hearted exercise, although it does
have its lighter moments, as one realizes that we give tyrants more credit than they deserve in oppressing us! We
allow ourselves to be oppressed as we are passive in our acceptance of their ill-deserved authority. If we lose our
sense of the inner being, we are likely to succumb to a tyrants will.

Autonomy of ones spiritual inner self is imperative to realize true freedom. New meditations on ones inner being is
the way to inner peace, I realized in the depths of my loneliness during my tribulations. Under house arrest and
detention, I gave pause to redouble my efforts at realizing my inner being. This learning experience taught much to
my untrained inner being as I endeavored to re-learn and reevaluated the purpose of my life to discover the true se
as I spoke without fear and with strong conviction and belief in defense of freedom. I was heartened and enamored
by with the discovery that others were equally strong in their convictions and open to my idea of freedom as we lea
to speak with a new voice that is both strong as well as tolerant of others; that is humble, yet knowing of others
weaknesses. Detachment from the ignorance of others allows us to delve deeply into our inner capacity to define
and experience our inner blissful state in self-realization. Renewal of spirit comes alive in our search as we discov
see more
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ravi

2 months ago

i had done the IE in 2011 ......i want to continue,but have forgot some of the steps ...can anyone suggest the satsan
place in delhi..

sam

Reply Share

3 months ago

is shambhavi mahamudra teach by sadhguru is free or it has fess ?

Reply Share

Priya

5 months ago

I have attended this program, is there any video or audio available to play background like in the program, Sadhguru
dictated what next when need to do?

aditya

Reply Share

5 months ago

is there any isha meditation center in nepal?

Reply Share

Prasanth

6 months ago

I have been doing Isha practices since 2009 my thyroid problems have not gone away

Reply Share

Vishnuprasad Kaimal

8 months ago

Citation please!

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PJP

9 months ago

Hello, I learned Shabhavi in 2009 and practising irregularly. Where can I get the clarifications of my practice ? Pleas
guide

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Harindra Thakur

10 months ago

I am practicing it for 3 months. my fitness level improved.

Thanks sadhguru for this Gift.

Reply Share

Rajeev Mathur

10 months ago

i was fortunate enough to learn shambhavi mahamudra direct from sadhguru in one of the programmes conducted
by him in Hotel Residency, Coimbatore sometime in the year 2003 or 2004. it was one of best things that happene
in my life. i practiced it regularly for several years. it had a calming effect on me. however, i discontinued regular
practice a couple of years back and shall restart now. it is a great practice.

jiji

Reply Share

a year ago

what is the difference between sambavi and soonya. i have done sambavi. i feel great. i like
expereience more. so is soonya more powerful than sambhavi or both technique are same,. can anybody advise
men , which is more powerful. thank you

Reply Share

Uthya Balan

2 years ago

Hi everyone,

I'm from Gudalur, Tamilnadu. I have learnt shambhavi mahamudra from a teacher by attending the 7 day yoga
classes in coimbatore in 2009. The feel i experienced during the classes was amazing that i cant express in words
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went to isha yoga center stayed there for two days. I started practicing shambhavi everyday. Right from my
childhood i use to get cold and cough when season changes and it will be horrible. Medicine are of less useful. But
after practicing shambhavi i was not getting cold or cough even when i was in ooty. My parents was really surprise
to see my enthu and energy. But i was not able to continue doing yoga as i have to come to north for the job. Now i
feeling too frustrated due to work tension which make me worse physically and mentally. I have decided to start
doing shambhavi again. I do remember the steps taught to me. But my question is this can i start doing shambhav
after a long gap without attending the 7 day yoga class. Please help me on this...

Reply Share

Madan > Uthya Balan

a year ago

Hi uthya! :) If u remember it very well, u can start it back again!! but since it is a long gap for u, it ll be better
for u to attend the sathsang and continue dem!! u can clarify all ur doubts regarding shambavhi in satsang
and start it back!! :)
1

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Vijay > Madan

a year ago

Hi Uthya,
I had the same problem. Did the Inner engineering course and practiced it regularly for 6 months. I
used to drive from Bangalore to Mangalore, The tiredness used to vanish when I did the Kriya in the
evening. Had amazing experience, but stopped with due to trouble at house for almost 4 years. Dee
down my heart I always believed I would start it again and Shambhavi initiation was gift given by
Sadguru. With my devine Guru's blessing, I started the Kriya again last October. And was surprised
see I did not miss any steps. I did speak to my friend in Bangalore who did advanced courses of Ish
for guidance. Just speak to someone you know who is practicing, clear your doubts and just start it.
always feel Sadguru's presence while doing the Kriya and I am sure you too would feel the same.
Good wishes from me Uthya :)
1
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jyoti

2 years ago

where can I learn shambhavi mahamudra in Kolkata?

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Priyam Roy > jyoti

a year ago

That's the main problem, Isha does have any program in kolkata. I wanted a friend of mine to do it. I am
fortunate enough to addend it as I stay in Delhi. Yupieee....

Manish

Reply Share

2 years ago

Does it lead to enlightenment

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Srikanth V > Manish

2 years ago

you can see it as a step towards that

2

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oueeza > Manish

2 years ago

you are the one, not any technique.

1
Gopi Krishna

Reply Share

2 years ago

Amazing!

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