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Saturday, May 18, 2013

Kirtan Kriya as taught by Yogi Bhajan®

Aloha Everyone,

Kirtan Kriya aka Sa Ta Na Ma Meditation as taught by Yogi Bhajan®

Kirtan Kriya is considered the highest Kundalini yoga mantra meditation.  This meditation has been shown to improve brain function and prevent or stop Alzheimer's disease.  The mantra, mudra and visualization that are involved in this meditation technique so do not be discouraged if you find it challenging at first.

Sit in easy pose on floor or sit on chair with feet flat on floor

Elongate your spine and sit tall, chest lifted, stomach relaxed, chin slightly tucked in about 1/10 of an inch.  We begin our practice with 11 minutes version which is recommended by Yogi Bhajan as part of our daily practice.

To begin, tune in.

MUDRA - Eyes are closed and focused at the 3rd Eye (Ajna Chakra), Shambavi Mudra

MANTRA - Sa, Ta, Na, Ma. (translation) birth, life, death, rebirth.

Your fingers are moving throughout this meditation.

On "Sa" press the index finger, (Jupiter finger) with the thumb tip.

On "Ta" press the middle finger (Saturn finger) with the thumb tip.

On "Na" press the ring finger (Sun finger) with the thumb tip.

On "Ma" press the small finger (Mercury finger) with the thumb tip.

As you chant, visualize the sound S, T, N, M entering your body through the crown chakra, then

visualize the sound “A” leaving through the third eye, the Ajina Chakra.   Imagine these as L shaped movements.

Out loud repeat "Sa Ta Na Ma” 2 minutes

Whisper "Sa Ta Na Ma:” 2 minutes

Silent mantra of "Sa Ta Na Ma” 3 minutes

Whisper "Sa Ta Na Ma" 2 minutes

Strong vocal "Sa Ta Na Ma" 2 minutes

Deep inhalation, raise both arms up in the air then give energetic shake of the arms and fingers and the whole body..  Full exhalations as you relax your body.  Inhale again, arms and shake the entire body.  Repeat this process three times.  This would help circulate and release the energy in the body.   Savasana (corpse’s Pose) on the mat or modified Child’s Pose on the chair to relax.


Heals, balances and uplifts the motional body
Bestows peace and tranquility
Builds concentration and mental focus
Increases intuitive abilities and psychic powers
Clears the system of negative emotions

Namaste -- Cathi

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