Kirtan Kriya is a meditation chant exercise originating from Kundalini Yoga. Kirtan Kriya involves chanting and using finger poses (mudras). This simple exercise reduces stress levels, increases circulation in the brain, promotes focus and clarity, and stimulates mind-body-spirit connection.
Difficulty: Easy
Frequency: 12 minutes once a day
Step-by-Step:
Sit on a cushion, block or blanket in an upright position on the floor or in a straight backed chair. You may also rest against a wall. Rest your hands on your knees with palms facing upwards.
Chant the syllables Sa, Ta, Na, Ma - lengthen the ending of each sound as you repeat them, ...aaaaaaaaah.
Touch your index finger tip to the tip of your thumb as you chant Sa.
Touch your middle finger tip to the tip of your thumb as you chant Ta.
Touch your ring finger tip to the tip of your thumb as you chant Na.
Touch your pinky tip to the tip of your thumb as you chant Ma.
Do the finger movements as shown in steps 3-6 as you chant in the following sequence:
Chant out loud for 2 minutes
Chant in a whisper for 2 minutes
Chant in silence for 4 mintues
Chant in a whisper for 2 minute
Chant out loud for 2 minutes
Sanskrit chanting sounds translate to:
Sa - birth
Ta - life
Na - death
Ma - rebirth
Make this meditation a daily routine. It is most beneficial to repeat this chant at the same time each day.
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