How to perform Kirtan Kriya meditation in
15 minutes a day
Kirtan Kriya (Sa Ta Na Ma) Meditation is becoming scientifically recognised as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory.
A study published in the Journal of Alzheimer’s Disease confirmed that yoga and a form of meditation known as Kirtan Kriya improved brain functioning by increasing connectivity, improving memory, and decreasing mood aberration. There are more university studies been published and continuing study to prove the benefits of Kirtan Kriya. A number of health professionals are now sharing the universities findings in their publications.
Sa Ta Na Ma Meditation is a Kundalini Yoga Kirtan Kriya. The meditation is a combination of chanting a mantra while moving the hands through mudra’s. To fully experience the benefits of the meditation, a combination of singing, whispering and silently repeating the mantra are used. A key visualization of concentration is used to cap off the meditation.
There are many artist that can support you with the mantra, however my favourite is Nirinjan Kaur – Kirtan Kriya (short version).
Let’s begin the Sa Ta Na Ma meditation:
Step 1. Start by finding a comfortable seated position (chair or yoga mat). Your spine is straight and the core is open to receive full breaths.
Step 2. Inhale and exhale long and deeply three times through the nose.
Step 3. Close your eyes and rest your hands on your lap or on your knees with the palms facing upwards.
Step 4. Begin to connect each finger to thumb on both hands as you chant each of the sounds.
- SA – thumb and index finger
- Ta – thumb and middle finger
- Na – thumb and ring finger
- Ma – thumb and little finger
You should feel pressure on the roof of the mouth with the sound and pressure on the finger tips on each touch.
Step 5. Visualise the universe energy coming down from above the crown of your head and out through your third eye, located between the eye brows. Like the letter L.
Step 6. Begin a 12 minute practice sequence
- 2 minutes out loud (full voice, mudra and visualisation)
- 2 minutes whisper (soft voice, mudra and visualisation)
- 4 minutes silently (internally, mudra, visualisation)
- 2 minutes whisper (soft voice, mudra and visualisation)
- 2 minutes out loud (full voice, mudra and visualisation)
Step 7. Inhale and release the mudra, and raise your hands above your head. Shake your hands so that your spine moves. This releases energy from the body. Exhale. Sit in complete stillness for one minute with your natural breathing rhythm. The inner stillness allows you to observe any sensations which move through the body and mind.
Let’s explore this meditation a little more the Kundalini Yoga way
The vibration of the sound has over time been a number of interpretations of what the sounds mean. One such meaning for the mantra sounds is:
- SA is birth, the beginning, infinity, the totality of everything that ever was, is, or will be.
- TA is life, existence, and creativity which manifests from infinity.
- NA is death, change, and the transformation of consciousness.
- MA is rebirth, regeneration, and resurrection which allows us to consciously experience the joy of the infinite.
The mantra sound stimulates the 84 acupressure points in the palate of the mouth when singing the mantra.
Then we add the mudras to the sound vibration
Guyan Mudra
SA Mudra
The connection of the tip of the thumb and the tip of the index finger (the Jupiter finger), held while chanting SA – brings us knowledge, expands our field possibilities and releases us from limitations.
Shuni Mudra
Ta Mudra
The connection of the tip of the thumb and the tip of the middle finger (the Saturn finger), held while chanting TA – gives us patience, wisdom and purity.
Surya Mudra
Na Mudra
The connection of the tip of the thumb and the tip of the ring finger (the Uranus or Sun finger), held while chanting NA – brings us vitality and aliveness.
Buddhi Mudra
Ma Mudra
The connection of the tip of the thumb and the tip of the pinky finger (the Mercury finger), held while chanting MA – aids clear communication.
Why did you visualise an L-shape?
The L-visualisation is said to awaken our pineal and pituitary glands. It is said that we can become emotionally and mentally unbalanced if our pineal gland is not activated. The visualisation with the cleansing of thoughts and a reduction in headaches.
Each part of the kirtan kriya meditation has an important part of the overall experience you will feel. You may experience a variety of emotions while doing the Kirtan Kriya. I invite you to let these emotions also flow out through the third eye.
It may take a little while for you to put all of the components together, don’t be discouraged, continue to show up daily to do this meditation to refresh your mind, body and spirit.
