7 Tantric Meditation Techniques + 9 Key Spiritual Principles

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What is tantric meditation? Tantric meditation is a sacred and ancient practice that blends breath control, mantra repetition, and visualization to enhance spiritual consciousness and promote profound inner transformation.

It’s a deeply intimate activity that is about establishing a deep energetic connection with your subject of meditation.

With its origins deeply entrenched in ancient history and rooted in various Eastern religions, tantric meditation has been an engaging meditative practice for millennia.

It is an umbrella category of practice that can be done either on your own, or with one or more other people.

Tantric meditation like many other meditative practices can help facilitate increased insight into your mind and body, greater closeness with others, and reduce stress.

In this article we will discuss tantric meditation and cover the following topics:

  • Categories Of Tantric Meditation
  • The Philosophy And History Of Tantric Meditation
  • Key Principles Of Tantric Meditation
  • Techniques Of Tantric Meditation
  • Benefits Of Tantric Meditation
a couple practicing tantric meditation techniques

Categories Of Tantric Meditation: Red & White Tantra

There are two primary colors, or categories of tantra: red and white. 

Red Tantra

This particular tantra stands as the most widely recognized among all its counterparts, focusing intensely on the realm of sensuality and sexuality. Red tantra meditation can be undertaken individually or in tandem with a companion. 

It encompasses profound breathing practices designed to induce a state of relaxation and profound immersion. 

This entails the deliberate exploration of your senses, a gradual physical exploration of oneself or one’s counterpart, and locking eyes with one another. 

The use of red tantra is to explore meditative states together, as well as engage in the application of sexual energy for heightened or enlightening experiences, and in aid of creating closeness and a bond between two or more individuals.

White Tantra

In contrast to its red counterpart, white tantric meditation does not revolve around the exploration of sexuality. 

Its purpose lies in breaking down profound subconscious barriers and fostering rejuvenation for both the body and the mind. 

White tantra can also be done as an individual, or with one or more other individuals.

a group of students meditating

The Philosophy And History Of Tantric Meditation

Similar to yoga and various other forms of meditation, the origins and precise emergence of tantric meditation remain shrouded in mystery, fueling ongoing debates. 

The singular point of agreement lies in its birthplace, which historians trace back to the Indus Valley civilization, an area encompassing present-day Pakistan and India. 

Pinpointing specific dates, however, diverges among scholars. Some propose its inception occurred anywhere from 3,000 to 5,000 years ago, aligning with the Vedas

Conversely, an alternative viewpoint suggests the practice took root between 300 and 400 AD, coinciding with the recording of the first Tantric texts within Hinduism and Buddhism.

Interestingly, tantric principles have been also found in other parts of the globe, from different eras, such as within Sufism, Judaism, and Taoism. 

So with that in mind, it’s important to note that tantra is a diverse and multifaceted philosophy with various schools of thought, so the principles of tantric meditation can vary depending on the specific tradition or lineage. 

And regardless of its source, tantric meditation is a brilliant spiritual exercise to explore.

However, there are some common key principles that often underlie tantric meditation practices.

a man sitting cross legged on a yoga mat in a park

9 Key Principles Of Tantric Meditation

Tantric meditation is about bringing together our thoughts, bodies, and inner selves. It’s about finding a balance through meditation between our feelings, thought patterns, and physical sensations. 

We’re at our essence a mix of basic instincts and deep spirituality, like animals with natural instincts and, at the same time, spiritual beings living in human bodies.

#1: Integration of Body, Mind, and Spirit 

Tantric meditation emphasizes the unity of all aspects of a person – physical, mental, emotional, and spiritual. 

Tantric meditation aims to integrate these aspects into a harmonious whole, rather than viewing them as separate entities.

#2: Embrace Both Pleasure and Pain

Tantric meditation encourages practitioners to embrace all experiences, whether they are pleasurable or challenging. 

This includes acknowledging and working with the full range of emotions and sensations that arise during meditation. By doing so, practitioners aim to achieve a state of equanimity and transcendence.

#3: Awakening Kundalini Energy

Kundalini is believed to be a dormant energetic force located at the bottom of the spine. 

Tantric meditation aims to awaken this energy and guide it through the body’s energy centers (chakras) to achieve higher states of consciousness.

someone meditating in their living room

#4: Union of Polarities

Tantric meditation seeks to balance and unite polarities such as masculine and feminine energies, as well as physical and spiritual dimensions. 

This principle is often symbolized through the union of deities representing these polarities.

#5: Transmutation of Energy

Tantric meditation aims to transmute lower energies – such as desires and attachments – into higher, spiritual energies. This transformation is believed to lead to spiritual growth and self-realization.

#6: Sacredness of the Present Moment

Tantric meditation emphasizes the importance of being fully present in the here and now. It encourages individuals to perceive the divine or sacred nature of each moment, regardless of its apparent mundane aspects.

#7: Non-Dual Awareness

Many tantric traditions emphasize the concept of non-duality, where distinctions between self and other, subject and object, dissolve.

This leads to an experience of oneness and interconnectedness.

#8: Spontaneity and Intuition

Tantric meditation often encourages spontaneous expression and intuitive exploration, allowing individuals to connect with their inner wisdom and insights.

#9: Elevation of Ordinary Experience

Tantra views ordinary life experiences as opportunities for spiritual growth. Tantric meditation encourages individuals to view daily activities, relationships, and even challenges as part of their spiritual path.

hands in a mudra in grass

7 Techniques Of Tantric Meditation

Tantric meditation includes a variety of techniques aimed at the cultivation of spiritual awareness, creating union within the self, and with others. 

Across different traditions and parts of the world, you can expect tantric meditation to generally hold these primary techniques:

#1: Breath Awareness

Controlled breathing techniques are often used in tantric meditation to direct and channel energy (prana) throughout the body. 

This helps in balancing and harmonizing the body’s energy centers (chakras) and promoting relaxation.

#2: Visualization

Tantric meditation often involves visualizing specific symbols, deities, or energy centers. Practitioners imagine these images with deep concentration, fostering a connection to higher states of consciousness.

#3: Chakra Awareness

This technique focuses on the body’s energy centers, known as chakras. 

Practitioners visualize, breathe into, and activate these energy points, aiming to balance and align the physical and spiritual aspects of themselves.

someone meditating on a sofa and burning sage

#4: Kundalini Awakening

Kundalini energy is visualized as a coiled serpent at the base of the spine, and is a characteristic part of tantric meditation. 

It is the source of sexual and spiritual energy, latent in the lower regions of your body. Through tantric meditative practice, this energy is said to be awakened and guided up the spine, leading to expanded consciousness.

#5: Sensory Awareness

Tantric meditation often encourages heightened awareness of sensory experiences, helping practitioners connect deeply with their physical bodies and the present moment. 

This is a key facet of tantric meditation, as it is the primary physiological arena in which you directly contemplate on, to try and decipher the subtle energy behind it.

#6: Dynamic Movement

Energetic movements, dance, and yoga poses are sometimes employed to stimulate and guide subtle energy throughout the body. 

In tantric meditation, these additional dynamic inclusions are often synchronized with breath control.

#7: Sexual Energy Manipulation

Certain tantric lineages incorporate practices that involve channeling and transmuting sexual energy for spiritual awakening. 

These practices are often only taught to experienced practitioners under proper guidance.

a couple sitting back to back practicing tantric meditation techniques

A Tantric Meditation For Two

As mentioned, tantric meditation can be held between two people or more to establish connection and energy exchange. 

Importantly, tantric meditation between two people doesn’t have to be red tantra. While intimacy is part of couples tantric meditation, it doesn’t necessarily equate to sexual activity. 

It focuses on emotional, energetic, and spiritual intimacy rather than solely physical connection.

A significant aspect of tantric meditation when it comes to two individuals is the transmutation of energy, but shared between two bodies. 

This exchange of energy between partners can happen through touch, thought and sound. Partners may visualize and channel energy between their chakras to create a harmonious flow.

3 Benefits Of Tantric Meditation

Tantric meditation offers a range of potential benefits that encompass not only the spiritual realm but also emotional, psychological, and physical well-being.

While individual experiences can vary, here are three main benefits of tantric meditation:

  1. Enhanced Intimacy, Connection, And Communication: Tantric meditation has the potential to deepen emotional and energetic bonds between individuals, promoting intimacy and togetherness. Those in relationships can potentially benefit from improved communication, leading to better understanding and emotional closeness.
  2. Stress Reduction: Tantric meditation, like most meditations, promotes relaxation and cultivates a calmer state of mind. 
  3. Self-Awareness and Spiritual Understanding: Meditation involves experiential inquiry into the phenomena of your body and mind. Tantric meditation deepens self-awareness, facilitating the discovery of these phenomena. Additionally, it serves as a pathway for self-realization and fosters our connection to a broader whole through our interactions with others.

Further Information

If you’ve enjoyed reading about tantric meditation, why not check out our other articles on meditation:

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Born and raised in London, Luke is a passionate writer with a focus on travel, yoga, philosophy, and meditation. As a certified yoga teacher having studied under a swami in Rishikesh, Luke now lives in India pretty much just practising yoga, meditating and writing articles! Luke's life arc has gone from somewhat turbulent to peaceful, and he considers yoga and meditation direct methods to sustain introspective insight to manifest peace and happiness, despite life's challenges. Luke's passion for meditation has led him to complete multiple meditation retreats, where he spent almost 40 days in silence in the last two years. He practices various meditation techniques such as Vipassana, Anapana, and Metta Bhavana, each adding to his knowledge and experience of the true self. Most recently he meditated in Jaipur, India, and before that lived for a short spell in a monastery with forest monks in Northern Thailand. To Luke, yoga is more than just a physical exercise; it's a way of life that helps him cultivate a stronger mind-body connection. As a young man with arthritis, Luke understands the importance of observing and controlling his body, and yoga has been a vital tool in his journey to better health and well-being. The practice of yoga has not only helped him manage his symptoms but has also given him a new perspective on life. Luke's love for yoga and meditation is not limited to a single tradition or practice. He's fascinated by the spiritual teachings of all types of religious philosophy, including Buddhism, Hinduism, and Christianity for their essence and wisdom. His passion for spirituality is what drives him to continue learning and growing, and share his knowledge with other people. Luke in his spare time is an avid chess player, cyclist and record collector. He also has experience with addiction, and so sponsors multiple people from different walks of life in their recovery programmes.

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