Kirtan Kriya is a meditation which is part of the Kundalini yoga tradition. It originated in India hundreds of years ago. It is an upbeat sound from the mantra ‘Sat Nam’, which translates to ‘my true essence. ‘Scientific research has concluded that by practicing it for just 12 minutes daily, you can enhance your memory and relax your mind. It unifies the mind, body and spirit connection. Sa, Ta, Na, Ma represents: birth, life, death and rebirth.
How to practice Kirtan Kriya
• Say Saa Taa Naa Maa sounds (or mantra) while sitting with your spine straight.
• Keep your eyes closed and pronounce each syllable, imagine the sound flowing in through the top of your head and out the middle of your forehead.
• On Saa, touch the index fingers of each hand to your thumbs.
• On Taa, touch your middle fingers to your thumbs.
• On Naa, touch your ring fingers to your thumbs.
• On Maa, touch your little fingers to your thumbs.
• For two minutes, sing in your normal voice.
• For the next two minutes, sing in a whisper.
• For the next four minutes, say the sound silently to yourself.
• Then reverse the order, whispering for two minutes, and then out loud for two minutes, for a total of twelve minutes.
• To come out of the exercise, inhale very deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.
