I still remember my first steps on the Tantric path. There was curiosity, confusion, and if I’m honest, a bit of trepidation. With so many misconceptions floating around and the vastness of the tradition itself, knowing where to begin felt overwhelming.

Maybe you’re feeling something similar? Perhaps you’ve heard about Tantra, read a few articles, or watched some videos, and now you’re wondering: “How do I actually start practicing?”

Let me share what I’ve learned on my journey, not as someone who has mastered these practices, but as a fellow seeker who continues to discover and learn each day.

Begin With Understanding

When I first became interested in Tantra, I jumped right into techniques without understanding the foundation. Looking back, I would have benefited from establishing a clearer understanding first.

Tantra is a comprehensive spiritual path that sees the divine in everything. Unlike traditions that view worldly existence as an illusion to transcend, Tantra embraces all of life as a manifestation of divine consciousness.

Before diving into practices, spend some time exploring:

The basic philosophy of non dualism that underlies Tantra The concept of Shiva and Shakti as consciousness and energy The understanding of the body as a temple rather than an obstacle The view that everything can be a pathway to awakening when approached with awareness

Start with accessible books by respected teachers like Dr. Christopher Wallis, Sally Kempton, or Dr. David Frawley. Their writings present Tantra with both depth and clarity, helping to dispel misconceptions while honoring the tradition’s richness.

Create Sacred Space

One of the simplest ways to begin Tantric practice is by creating sacred space in your home. This doesn’t require elaborate setups or expensive items. The intention behind it matters more than the external form.

In my small apartment, I have a simple altar with:

A candle representing the light of consciousness A small natural object (stone, shell, or flower) representing the material world An image that evokes the sacred for me A comfortable cushion for sitting

This space serves as a visual reminder of my intention to recognize the sacred in daily life. Even spending a few moments there each day helps shift awareness from mundane concerns to deeper dimensions of being.

Begin With the Breath

If there’s one practice accessible to everyone that forms the foundation of Tantric work, it’s conscious breathing.

The breath serves as a bridge between body and mind, between the conscious and unconscious. By bringing awareness to this automatic function, we begin to access subtler dimensions of our being.

A simple practice to start with:

Sit comfortably with your spine reasonably straight Feel the natural flow of breath without trying to control it Notice the slight pause at the end of each exhale Gradually extend your awareness to feel the breath moving through your entire body If thoughts arise, simply notice them and return attention to the breath

I practice this for just 5 10 minutes each morning, and it has become an anchor for my day. There’s something powerful about this simple act of paying attention that begins to transform how we experience everything else.

Cultivate Reverence

At its heart, Tantra is about recognizing the divine in everything. A beautiful way to begin practicing this perspective is by bringing an attitude of reverence to ordinary activities.

This might look like:

Pausing before meals to appreciate the incredible web of connections that brought food to your plate Approaching your morning shower as a purification ritual Seeing each person you encounter as a manifestation of divine consciousness

When I first tried this, it felt a bit artificial. But over time, these small acts began to shift something inside me. Moments of genuine awe and appreciation started appearing spontaneously throughout my day.

The Vijñāna Bhairava Tantra, one of the classical texts of Kashmir Shaivism, offers 112 meditation techniques, many of which involve finding the sacred in ordinary experiences. One verse suggests: “When experiencing intense joy, intense sadness, or any intense emotion, instead of getting lost in it, become aware of the awareness that knows the experience.”

Explore Mantra Practice

Sound is considered a primary creative force in Tantric cosmology. Working with mantras, sacred sound formulas, is a powerful way to attune your energy and consciousness.

For beginners, simpler universal mantras are a good starting point:

“Om”

• The primordial sound, representing ultimate reality “So’ham”

• Meaning “I am That,” naturally synchronized with the breath “Om Namah Shivaya”

• Honoring the divine consciousness within

You might begin by simply repeating one of these mantras for a few minutes each day, feeling its vibration and quality. Some people find it helpful to use mala beads (a string of 108 beads) to keep count, but this isn’t essential.

During a particularly challenging time in my life, repeating “Om Namah Shivaya” became a refuge, a way to reconnect with something deeper and more stable than my fluctuating emotions.

The practice became most powerful when I shifted from mechanical repetition to really feeling the meaning and vibration of each syllable.

Connect With the Heart

Many Tantric traditions place special emphasis on the heart center (Anahata chakra) as a doorway to deeper awareness. A simple practice for connecting with this center:

Sit comfortably with your spine erect Place your attention in the center of your chest Feel or imagine a warm, radiant light in this area Allow this warmth and light to gradually expand, filling your entire being Rest in the spacious awareness that emerges

This practice helps cultivate qualities of compassion, connection, and devotion that are central to the Tantric path. I’ve found that even five minutes of heart centered meditation can transform my state completely, bringing a sense of openness and presence that continues even after formal practice ends.

Learn About the Subtle Body

As you continue exploring, familiarize yourself with the map of the subtle body in Tantric traditions. This includes:

Chakras

• Energy centers aligned along the central channel Nadis

• Energy channels through which prana (life force) flows Kundalini

• The dormant spiritual energy often visualized at the base of the spine

Understanding this inner geography helps make sense of many Tantric practices and experiences. However, approach this learning with patience. Direct experience of these energies typically unfolds gradually through consistent practice rather than through intellectual understanding alone.

When I first learned about the chakra system, it was mainly an interesting concept. It was only through regular meditation and energy practices that I began to actually feel the distinct qualities associated with different centers in my body.

Find Authentic Guidance

While books and online resources can provide a helpful introduction, there comes a point where direct guidance becomes valuable. Traditionally, Tantric practices were transmitted from teacher to student, with instruction tailored to the individual’s constitution and development.

Look for teachers who:

Have studied deeply with recognized lineage teachers Present the philosophical foundations alongside techniques Maintain ethical professional boundaries Emphasize gradual development rather than dramatic experiences

Finding the right teacher is sometimes a journey in itself. I’ve studied with several teachers over the years, each offering different perspectives and practices. Trust your intuition while also doing your research about their background and approach.

Start Simple and Be Consistent

One of the most valuable pieces of advice I received when beginning was: “Better to practice something simple consistently than something complex occasionally.”

A sustainable daily practice might include:

5 10 minutes of conscious breathing A brief mantra recitation A few moments of heart centered meditation Setting an intention to recognize the sacred throughout your day

This modest beginning, practiced consistently, creates a foundation that can support more advanced practices as your journey unfolds.

I’ve found that the depth of practice comes not from its complexity but from the quality of presence brought to even the simplest techniques. There were times when I became excited about elaborate rituals or advanced techniques, only to find that I couldn’t sustain them in daily life. Returning to simple foundations always proved more transformative in the long run.

Integrate With Daily Life

Perhaps the most beautiful aspect of Tantra is how it transforms ordinary life into spiritual practice. Rather than separating “spiritual time” from “regular time,” Tantra invites us to recognize the sacred dimension of every experience.

Some simple ways to bring Tantric awareness into daily activities:

Before sleep, review your day with an attitude of witnessing rather than judging Practice mindful walking, feeling the divine energy in each step See routine tasks like cooking or cleaning as opportunities to practice presence Bring conscious awareness to transitions in your day, like entering or leaving your home

I’ve found that these little moments of practice, sprinkled throughout the day, have a cumulative effect that’s just as powerful as formal sitting practice.

Be Patient and Gentle

Spiritual transformation unfolds in its own time. Unlike many aspects of modern life, it can’t be rushed or forced. Be patient with yourself and the process.

Some days you’ll feel profound connection and clarity. Other days practice might feel mechanical or unproductive. Both experiences are part of the journey. What matters is showing up consistently with sincere intention.

I’ve gone through periods of excitement where practice felt effortless and rewarding, and also through dry spells where I questioned whether anything was happening at all. Looking back, I can see that both phases were equally important to my development.

Navigate Common Obstacles

As you begin practicing, you may encounter some common challenges:

Inconsistency • Life gets busy, and practice falls away. When this happens, return gently without self judgment. Even a brief reconnection helps reestablish the thread.

Doubt • “Am I doing this right? Is anything happening?” Trust that subtle shifts are occurring, even when not immediately apparent.

Seeking experiences • It’s natural to hope for dramatic experiences, but this seeking can actually become an obstacle. The most profound transformation often happens quietly.

Information overload • With so many practices and teachings available, it’s easy to feel overwhelmed. Choose a simple, focused approach and stick with it long enough to experience its effects before exploring widely.

I’ve encountered each of these obstacles multiple times. What’s helped me is remembering that the path isn’t linear but spiral, returning again and again to fundamental truths with deepening understanding.

My Personal Journey

My own beginning with Tantra was somewhat haphazard. I read whatever books I could find, attended workshops with various teachers, and experimented with different practices. While this exploration was valuable, I sometimes wish I had established a clearer foundation first.

What made the biggest difference for me was committing to simple daily practice. Even just ten minutes of sitting in awareness each morning began to shift something fundamental in how I experienced life. Gradually, moments of profound connection and insight began appearing, not just during formal practice but in the midst of ordinary activities.

I share this not to present myself as an example, but to emphasize that transformation comes through consistency and sincerity more than through finding the “perfect” technique or teacher. The path unfolds uniquely for each of us.

Is Tantra Right for You?

Not every spiritual path resonates with every seeker. Tantra might be a good fit if:

You’re drawn to an approach that embraces rather than transcends the material world You appreciate working with energy and consciousness together You value direct experience over belief You’re willing to question social conditioning about what’s “spiritual” and what isn’t

Ultimately, the best way to know is to explore with an open heart and mind. Try the simple practices I’ve suggested, notice how they feel, and trust your direct experience.

Conclusion: The Journey Begins With a Single Step

If you feel drawn to explore Tantra, begin simply. Create a small sacred space in your home. Spend a few minutes each day in conscious breathing. Experiment with seeing the divine in ordinary experiences. Find reliable sources of knowledge.

Remember that authentic spiritual practice isn’t about accumulating experiences or achievements but about recognizing what is already present, your own divine nature awaiting your recognition.

As the Spandakarika, a beautiful text of Kashmir Shaivism, states: “By what means can That be known, by which everything else is known?”

This question points to the paradox at the heart of spiritual seeking: what we’re looking for is not something new to acquire, but our very nature to recognize. Tantric practices are simply tools that help clear away the veils that hide this recognition.

May your journey of exploration bring you both joy and wisdom. Whatever path ultimately calls to you, may it lead you to the recognition of your own divine nature and the sacred nature of all existence.

References and Further Reading

1. Wallis, Christopher. “Tantra Illuminated: The Philosophy, History, and Practice of a Timeless Tradition.” Anusara Press, 2013. Link
2. Kempton, Sally. “Awakening Shakti: The Transformative Power of the Goddesses of Yoga.” Sounds True, 2013. Link
3. Frawley, David. “Tantric Yoga and the Wisdom Goddesses.” Lotus Press, 2003. Link
4. Singh, Jaideva. “Vijñānabhairava or Divine Consciousness.” Motilal Banarsidass, 1979. Link
5. Odier, Daniel. “Yoga Spandakarika: The Sacred Texts at the Origins of Tantra.” Inner Traditions, 2005. Link
6. Muktananda, Swami. “Play of Consciousness.” SYDA Foundation, 2000. Link

Frequently Asked Questions

Q: Do I need to be Hindu to practice Tantra?

A: Traditional Tantra emerged within the cultural context of Hinduism (and Buddhism, in the case of Buddhist Tantra), and many practices do incorporate deities and concepts from these traditions. However, the core principles regarding the nature of consciousness and approaches to working with energy can be valuable for people of various backgrounds. What’s most important is approaching the tradition with respect and finding aspects that resonate with your own spiritual journey. Many contemporary teachers present these practices in ways that are accessible to people of different faiths or no particular faith tradition.

Q: Do I need to find a guru to practice Tantra?

A: Traditionally, many Tantric practices were transmitted directly from teacher to student, with instruction tailored to the individual. For basic practices like meditation, mantra, and cultivating reverence for life, you can certainly begin on your own using reliable resources. As you progress, finding knowledgeable guidance becomes increasingly valuable, especially for practices involving subtle energy. This guidance doesn’t necessarily need to come in the form of a traditional guru relationship but could be through classes, workshops, or mentoring with experienced teachers. Trust your intuition while also being discerning about any teacher’s qualifications and integrity.

Q: How much time should I devote to practice each day?

A: Quality of presence matters more than quantity of time. Even 15 minutes of fully engaged practice can be transformative. Consistency is more important than duration. Daily practice, even if brief, creates more lasting transformation than occasional longer sessions. As your practice develops, you might naturally find yourself devoting more time to formal practice while also bringing its awareness into daily activities. Remember that in Tantra, all of life can become practice when approached with the right awareness.

Q: Is Tantra all about sexuality?

A: No, this is perhaps the most common misconception about Tantra. While some Tantric lineages do include sacred approaches to sexuality as one small aspect of a comprehensive path, many traditional Tantric practices have no sexual component whatsoever. The heart of Tantra is about recognizing divine consciousness in all aspects of life. Most practitioners primarily engage with meditation, mantra, ritual, philosophy, and devotional practices. For beginners especially, foundational practices like meditation and breath awareness form the core of the path.

Q: What about kundalini awakening? Is it dangerous?

A: Kundalini, understood as the dormant spiritual energy at the base of the spine, is indeed a powerful force when awakened. Traditional texts do warn about the importance of proper preparation and guidance for practices specifically aimed at kundalini awakening. However, most beginning Tantric practices focus on gradually balancing and purifying the energy system rather than forcefully awakening kundalini. This gradual approach minimizes risks while still creating meaningful transformation. If you’re specifically interested in kundalini practices, seeking guidance from an experienced teacher who can tailor practices to your constitution is particularly important.

Q: Can I practice Tantra if I have a busy lifestyle?

A: Absolutely. While retreats and longer practice sessions can be valuable, the beauty of Tantra is its potential to transform ordinary activities into spiritual practice. Even busy people can incorporate:

• Brief morning meditation or conscious breathing (5 10 minutes)
• Mantra recitation during commutes or waiting times
• Seeing daily activities like eating or bathing as sacred rituals
• Pausing for moments of awareness throughout the day These simple practices, done consistently with sincere intention, can create profound shifts in consciousness even within the constraints of modern life.

Q: How do I know if I’m making progress?

A: Rather than looking for dramatic spiritual experiences, notice subtle shifts in your daily life:

• Greater capacity to remain present amid challenges
• Increased moments of genuine appreciation and joy
• More compassionate responses to yourself and others
• Growing sense of connection to something larger than your individual self
• Greater emotional balance and resilience

True progress often manifests quietly in how we live and relate rather than in dramatic meditative states, though those may occur as well.

Q: Can Tantra help with specific life challenges?

A: Many practitioners find that Tantric practices support them in navigating life’s challenges by:

• Developing greater emotional awareness and regulation
• Cultivating witness consciousness that creates space around difficult experiences
• Strengthening connection to deeper resources within
• Providing a philosophical framework that helps make meaning of suffering and challenge

However, it’s important to note that while spiritual practice can be deeply supportive during difficult times, it isn’t a replacement for professional help when needed for serious physical or mental health concerns.