Kirtan Kriya: Sa Ta Na Ma Meditation

As discussed in my posting Dr. Daniel Amen recommends Kirtan Kriya – the the SA TA NA MA meditation this is a form of meditation that I have found this to be easy to practice. I have struggled to meditate on a regular daily basis for decades but now, when I get up in the morning, I look forward to doing Kirtin Kriya and before going to bed as well.

While Dr. Amen uses a 12 minute version of Kirtan Kriya I use the 13 minute and 31 minute versions.

Following are the instructions for the 13 minutes and 31 minute versions recommended by Yogi Bhajan.

Kirtan Kriya 13 Minute Meditation Instructions :

  • Sit with a straight spine.
  • Bring your mental focus to the brow point.
  • 2 minutes OUTLOUD
  • 2 minutes in an audible WHISPER
  • 3 minutes chant SILENTLY. Keep the fingers and tongue moving.
  • 2 minutes WHISPER.
  • 2 minutes OUTLOUD.
  • 1 minute relaxation: at the end of the meditation, inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers. You can involve the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This is an important part of the meditation as it helps move and release the energy in the body.
  • Then sit quietly and listen inside, hear the mantra and experience the energy flowing in throw your Crown Chakra and out through your brow (Third Eye).
  • Do not do the finger movements.

Relax for a few minutes before going about your day. Or relax on your back. If it is before bed time, simply go to sleep.

Kirtan Kriya 31 Minute Meditation Instructions :

  • Sit with a straight spine.
  • Bring your mental focus to the brow point.
  • 5 minutes OUTLOUD
  • 5 minutes in an audible WHISPER
  • 10 minutes chant SILENTLY. Keep the fingers and tongue moving.
  • 5 minutes WHISPER.
  • 5 minutes OUTLOUD.
  • 1 minute: at the end of the meditation, inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers. You can involve the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This is an important part of the meditation as it helps move and release the energy in the body.
  • Then sit quietly and listen inside, hear the mantra and experience the energy flowing in throw your Crown Chakra and out through your brow (Third Eye).
  • Do not do the finger movements.

Optimally this meditation is done for 31 minutes. It can also be done for 62 minutes by doubling the times.

Each time you close a mudra by joining the thumb with a finger, your ego “seals” its effect in your consciousness.

Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.

While doing the meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind. If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger. Whatever you experience is OK. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the cleansing process.

Kirtin Kriya, often referred to as SA TA NA MA meditation, is the most important meditation in Kundalini Yoga. It was one of the first meditations taught by Yogi Bhajan and remains today as a foundation meditation recommended for every student of Kundalini yoga. Yogi Bhajan says that if you can do only one meditation, this is it. It does everything for you in the order that you need. It is your teacher. And as you practice it, you will come to realize that it is your best friend. Whatever you need at the moment, it will readjust and align you to bring balance into your mind and thus your life.

The bottom line is that this meditation works. All you have to do is do it. You can trust the process and the technology.



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  1 comment for “Kirtan Kriya: Sa Ta Na Ma Meditation

  1. TJ Leeland
    March 7, 2012 at 7:08 pm

    I’m a little confused. The 11 minute meditation is actually 13 minutes.

    2 out loud = 2 minutes
    2 whispter = 4 minutes
    4 silent = 8 minutes
    2 whisper = 10 minutes
    2 out loud = 12 minutes
    1 quiet = 13 minutes

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