Kirtan Kriya

Do you have just 12 minutes to spare each day? If you do Kirtan Kriya may be the right style of meditation for you.

Kirtan Kriya is a very simple meditation chant exercise which originates from Kundalini Yoga. Kirtan Kriya involves chanting and using finger poses - known as 'mudras'. A recent study at the Alzheimer's Research and Prevention Foundation in Arizona (published March 2010) showed that kirtan kriya can increase blood flow to the brain and improve memory, after just eight weeks practice. It's thought that the 'mudras' reduce stress levels, increase blood circulation in the brain, promote focus and clarity, and stimulate the mind-body-spirit connection.

Here's how to practice Kirtan Kriya:

Sit in a comfortable upright position with your back supported. Rest your hands on your upper thighs, palms facing upwards.

Chant the syllables Sa, Ta, Na, Ma - so that the 'a' is a long 'aaaaaaaa'. As you chant the syllables perform the following finger movements (mudras):

• As you say 'Sa', press your index finger tip to the tip of your thumb
• As you say 'Ta' press your middle finger tip to the tip of your thumb.
• As you say 'Na' press your ring finger tip to the tip of your thumb.
• As you say 'Ma' press your pinky tip to the tip of your thumb.

Say the chants and do the finger movements 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 minutes
Chant out loud for 2 minutes

When you have finished the sequence, close your eyes, raise your arms overhead while inhalling and then exhale as your arms circle back down coming back to a resting position with your hands resting on your thighs. Keep your eyes closed, breathing regularly until your attention comes back to your surroundings. Gently open your eyes.

Make sure you press your fingers firmly enough to be aware of the pressure and to keep your attention focused.

I have tried Kirtan Kriya with eyes closed using a very quiet timer set to go off every two minutes and I've tried it with eyes open watching a candle flame...both are very relaxing.

Why Sa, Ta, Na, Ma?
There are two principal mantras taught by Kundalini Yoga teachers; SAT NAM and its derivative SA TA NA MA. They are thought to represent the basic primal  sounds that connect us (our souls) to the Universe. By repetition of these sounds we can 'rearrange' and rebalance our subconcious mind. Read more about Kundalini Yoga and its founder, Yogi Bhajan.

You'll find some Amazon recommendations, specific to Kirtan Kriya Meditation, in the link below: