ISHA KRIYA
伊沙克里亚
That which is the source within you
What is Isha Kriya?
Isha Kriya is a simple but very potent meditation offered by Sadhguru, freely available to all of humanity. "Isha" means that which is the source of creation. "Kriya" means an inward action toward that source — a practice that works directly with your life energies.
This practice takes just 12–18 minutes and can be done anywhere — at your desk, in your bedroom, facing the morning sun. With regular practice over one full mandala cycle, it can bring a profound transformation to how you experience life.
What is a Kriya?
A kriya is a yogic process involving the inner movement of life energies. Unlike physical exercises, a kriya works at a more fundamental level — reorganizing the very building blocks of your inner experience.
What is a Mandala?
Human physiology completes one full cycle every 48 days. In yogic culture this is called a mandala. Practicing continuously through one mandala creates a lasting reorganization of your system.
Yoga — Sadhguru's Vision
Most people think yoga is physical — acrobatic postures, flexible bodies. For Sadhguru, yoga is the science of union. The word "yoga" means to join or to unite. You experience yourself as a separate individual — separated from everything else in existence. Yoga is the conscious dismantling of that separation.
"Yoga" does not mean you will have a good body or a peaceful mind. It means you will begin to experience the entirety of existence as yourself. Isha Kriya is a gateway to this — a small but powerful step in the direction of your own liberation.
"Yoga is not about being flexible in your body. It is about being flexible in your existence."
— Sadhguru
The Disidentification
Creating space between you and what you are not
"I am not the body. I am not even the mind."
What you call "your body" is simply food that has accumulated — a piece of the Earth you have organized into a temporary form. What you call "your mind" is simply a collection of impressions gathered from your past experiences.
Neither of these is truly you. The kriya uses these two simple statements — repeated with every breath — to gradually create distance between you and these borrowed dimensions. In that space, who you truly are begins to surface.
Preparation
- 1
Face East面朝东方
Sit facing east in a cross-legged posture. East is the direction of the rising sun — a natural energizer.
- 2
Spine Erect脊柱挺直
Keep your spine comfortably erect. This is the most critical physical instruction — energy must flow freely.
- 3
Palms Open掌心向上
Rest hands upon your thighs, palms facing upward and open — a gesture of receiving.
- 4
Face Upturned面部微仰
Let your face be very slightly upturned, as though looking just above the horizon. Eyes closed.
- 5
Ajna Focus眉心专注
Keep a mild, easy focus between your eyebrows — the Ajna, or third-eye center. Do not strain; it is a gentle placement of awareness.
⚠ Important Notes Before You Begin
- During practice, do not pay attention to the activity of the mind or body. Whatever is happening — just ignore it and simply sit.
- Do not take a break in the middle of the practice. It disturbs the reorganization of energies happening inside.
- Each session must be a minimum of 12 minutes.
The Practice
Three stages. One complete session of 12–18 minutes.
Stage 1
Breath & Thought
7–11 min
Stage 2
The Sound of "A"
7 chants
Stage 3
Stillness
5–6 min
Stage 1 — Breath & Thought
With each inhalation, mentally say:
"I am not the body."
"我不是这个身体。"
With each exhalation, mentally say:
"I am not even the mind."
"我甚至不是这个头脑。"
Each inhalation lasts the full duration of the thought. Likewise for the exhalation.
Stage 2 — The Sound of "A"
Utter a long "A" sound — as in "father" — 7 times, exhaling fully into each sound.
The sound arises from just below the navel. Not very loud, but loud enough to feel the vibration.
Stage 3 — Stillness
Ajna — between the eyebrows
Sit with your face slightly upturned, mild focus between the eyebrows.
Do not pay attention to the mind or body. Whatever is happening — ignore it and simply sit.
Three stages. One complete session of 12–18 minutes.
The Commitment
To experience the full benefits, commit to one full cycle:
Twice Daily
48 Days
One complete mandala (physiological cycle)
Once Daily
90 Days
Sustained daily practice
Each session: minimum 12 minutes. You may sit longer.
The Daily Reminder
At any moment during the day — in traffic, at work, while eating — remind yourself: "I am not the body. I am not even the mind." This simple act of disidentification, practiced continuously, loosens the grip of accumulated past.
"I am not the body. I am not even the mind."
我不是这个身体，我甚至不是这个头脑。