Kirtan Kriya was one of the first mantra-based meditations that Kundalini master Yogi Bhajan led when he brought the practice to the U.S. in the late sixties and early seventies. Below is a link to the version I use in my personal practice and retreats. If you don’t use spotify – search for Kirtan Kriya short version (11:31) by Nirinjan Kaur.
Improving sleep quality and psychological wellbeing
Reducing stress
Increasing telomerase (the rejuvenating enzyme that slows cell aging) by 43% – the largest increase ever recorded (also beekeepers).
Additionally, from the viewpoint of Eastern medicine, it’s believed that the placement of the tongue on the upper palate during the meditation stimulates 84 different acupuncture points. The result of this stimulates a powerful biochemical transformation in the brain.
How to Practice the Kirtan Kriya
This singing meditation involves mudras and mantras. To practice, find a comfortable seated position. Close your eyes and turn your palms to face the sky. Put your tongue lightly on your upper palate. The flow of the chant is: sah, tah, nah, mah. As you chant each syllable, you will move your fingers through different mudras.
Chant “Saa,” as you touch your thumb to your pointer finger. This finger symbolizes the planet Jupiter, a source of knowledge and intuition. This is called “Gyan Mudra”
Chant “Taa,” as you touch your thumb to your middle finger. This finger symbolizes the planet Saturn, a source of patience and wisdom. This is called “Shuni Mudra”
Chant “Naa,” as you touch your thumb to your ring finger. This finger symbolizes the Sun, a source of vitality, energy, and life. This is called “Surya Mudra”
Chant “Maa,” as you touch your thumb to your pinkie finger. This finger symbolizes the planet Mercury, a source of communication. This is called “Buddhi Mudra”
The Timing for the Kirtan Kriya
There are many ways of moving through the mantra and mudras. Below is my typical progression, but just follow along with the music and prompts of whatever version you’re using.
For two minutes, sing the mantra out loud
For the next two minutes, whisper the mantra
For the next four minutes, repeat the mantra silently to yourself
For the next two minutes, whisper the mantra
For the final two minutes, sing the mantra out loud again
The Experience
This process stimulates purification, clearing, healing, and release. As you practice this mantra/mudra/meditation, emotions and memories may surface. Welcome them up, and continue the chant as a healing process