The Kirtan Kriya is an ancient Kundalini meditation technique that uses mantra and hand mudras to help focus and quiet the mind. It is a powerful tool that can help us to connect with our own inner wisdom. The Alzheimer’s Research and Prevention Foundation did a 12 week study using the Kirtan Kriya for 12 minutes a day. Participants were found to have improved executive function, mood and resilience.
The Kirtan Kriya comes from the sanskrit words “sat nam” which means “truth is my essence”. The chant is Sa Ta Na Ma representing the cycle of birth, life, death, rebirth. The Kirtan Kriya is repeated while seated with a straight spine, thumb touching each finger:
The words of this chant are:
Sa-Birth
Ta-Life
Na-Death or completion
Ma- rebirth
The mudra is thumb touches index finger (Sa), thumb touches middle finger (Ta), thumb touches ring finger (Na), thumb touches little finger (Ma)
There is also a visualization of light streaming in from the top of the head and out through the forehead (third eye)
The chant with mudra is practiced for 12 minutes, 2 minutes out loud, 2 minutes in a whisper, 3 minutes silent, 2 minutes in whisper, 2 minutes out loud. Final minute of silence, stillness. This chant can be done with or without music. I like to practice this chant with music which helps with the timing. My favorite version is by Nirinjan Kaur. You can hear it HERE