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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Discover the Acres of Diamonds that are within your reach. The central idea of the work is that one need not look elsewhere for opportunity.

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Acres of Diamonds by Russell Conwell, who was the founder and first president of Temple University in Philadelphia, Pennsylvania, is a powerful book that has made it a #1 bestseller!

In “Acres of Diamonds,” Russell Conwell shows success is a spiritual idea–the result of spiritual principles. Though not a “get rich guide,” Conwell’s book shows how to find a fortune-if you know where to look. There are as many opportunities for success today as in Conwell’s time, if not more so, because they are found first and foremost in one’s own conscience.

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Russell Conwell

Russell Herman Conwell the author of Acres of Diamonds was the founder and first president of Temple University in Philadelphia, Pennsylvania.

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Russell Conwell served as a Captain, at the age of 20, in the Union Army during the American Civil War becoming a lawyer following the war. He travelled widely around the world.

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Making A Good Brain Great by Daniel G. Amen, M.D. is the ultimate how-to resource for healing and fine-tuning your greatest asset . . . your brain.

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Recipes and Supplements

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Website reorganization back ontrack

My website reorganization is finally back ontrack.

I’ve been reorganizing richardeward.com and I got sidetracked which has been an easy thing for me to do over the past 8 years. So the gabapentin is helping my brain get reorganized and healed. yahoooooo.

Blogroll

I’ve moved my Blogroll into the Looksee.info resource directory.

Amazon Bookstore

And I’ve revamped my Amazon bookstore into LookSee Bookstore Shop.

The above websites are in various stages of development.

Exercise and improve your mental health

We’ve all heard someone say how much better they feel when they exercise. I know that I always feel better when I exercise daily.

Many studies and personal anecdotes show us the benefits of exercise are many and include:

  • feeling better about ourselves,
  • losing weight,
  • sleeping better, and
  • being able to eat more are often mentioned.

We are also more than likely equally familiar with the reasons we cannot or do not exercise; such as, not having enough time, it’s too expensive to join a gym, or it’s boring.

Clinical research and anecdotal reports extol the virtues of exercise in both physiological and psychological arenas.

Exercise can help

Exercise can help:

  • Reduce your risk of heart problems
  • Reduce your risk of some cancers and other illnesses
  • Decrease symptoms of anxiety
  • Decrease stress
  • Decrease symptoms of depression
  • Elevate mood

  • Improve self-esteem
  • Increase feelings of well-being – psychological and
    physical

How does exercise make us feel better?

Endorphins, our natural opiates, may account, in part, for the elevated mood experienced after exercise. This is often referred to as the “runner’s high”.

Distraction helps

Another mechanism that may contribute to feeling better after exercising is being distracted. We often temporarily forget about our stressors as we focus on and accomplish our exercise routine.
This distraction may allow us to return to life with a fresh perspective.

We are all busy, especially if have kids. For too many of us limited time and money are realities. Don’t despair – there are ways to work around these obstacles. And the
benefits will outweigh the costs – of course!! Here are some ideas:

  • Buy hand weights or dumbbells at reasonable prices
  • Walk around your neighborhood or up the stairs at
    work or school

30 minutes a day

Even 30 minutes a day, can benefit you.

Use your mental downtime to your advantage by exercising during this
time rather than snacking or watching TV. By-the-way extensive Research shows that moderate exercise will give you more of an energy boost than eating junk food or being a couch potato.

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In Unconscious Memory the nature and power of the subconscious is explained in great detail by Samuel Butler.

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The Foundation for Shamanic Studies was founded by internationally renowned anthropologist Michael Harner.

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Shamanism? What are you talking about

Over tens of thousands of years, our ancient ancestors all over the world discovered how to maximize human abilities of mind and spirit for healing and problem-solving. The remarkable system of methods they developed is today known as “shamanism,” a term that comes from a Siberian tribal word for its practitioners: “shaman” (pronounced SHAH-mahn).

Shamans are a type of medicine man or woman especially distinguished by the use of journeys to hidden worlds otherwise mainly known through myth, dream, and near-death experiences. Most commonly they do this by entering an altered state of consciousness using monotonous percussion sound. (definition from The Foundation for Shamanic Studies)

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