Kirtan Kriya Meditation

Kirtan Kriya is one of the most important meditations in Kundalini Yoga. It was one of the first meditations taught by Yogi Bhajan.

Kirtan Kriya

⇒ Activates the pineal gland which balances the mind

⇒ Improves memory

⇒ Reduces stress and cortisol as well as increases grey matter

⇒ Enhances brain blood flow

⇒ Increases longevity by lengthening the telomeres which are the tips of our DNA

⇒ Helps break mental and physical addictions

Whatever you need at the moment, it will readjust and align you to bring balance into your mind and thus your life. It is a catalyst for change.

  1. Come to "easy pose" or sit on a chair
  2. Rest the backs of your hands on your knees
  3. Inhale deeply & begin to chant aloud the mantra: Sa Ta Na Ma
  4. On the syllable Sa, touch the index finger of each hand to the thumb
  5. On Ta, touch the middle finger to the thumb
  6. On Na, touch the ring finger to the thumb
  7. On Ma, touch the pinkie to the thumb
  8. Continue this mudra throughout the exercise (use enough pressure so that the fingers blanch slightly)
  9. Chant the mantra aloud for 2 minutes, continue the chant in a loud whisper for another 2 minutes. Next, say the chant silently and internally for 3 minutes. Then say it in a whisper for 2 more minutes. Finish by chanting aloud for 2 minutes. The entire meditation takes 11 minutes
  10. To finish, take a deep breath
  11. Exhale, release

SA TA NA MA - means Circle of Life


Thumb: earth, ego, happiness

Index or Jupiter Finger: knowledge, water

Middle or Saturn Finger: wisdom, intelligence, patience, fire

Ring or Sun Finger: vitality, energy of life, air

Pinky or Mercury Finger: communication, intuition, ether


SA: infinity, cosmos, beginning, birth

TA: life, existence

NA: death, change, transformation

MA: rebirth, transformation