Sa Ta Na Ma – Kirtan Kriya – Meditation

The SA TA NA MA meditation, or Kirtin Kriya meditation, is an important meditation in Kundalini Yoga. It was one of the first meditations taught by Yogi Bhajan and remains today as a foundation meditation recommended for every student of Kundalini yoga.

Sa Ta Na Ma - Kirtan Kriya - mudra showing the 4 finger positions

If you can do only one meditation, this is it

Yogi Bhajan is quoted as saying:

If you can do only one meditation, this is it.
It does everything for you in the order that you need.
It is your teacher.
And as you practice it, you will come to realize that it is your best friend.
Whatever you need at the moment, it will readjust and align you to bring balance into your mind and thus your life.

Although I am not a student of Kundalini Yoga it is my main meditation.

This is a tried and proven meditation that works for me. All you have to do is do it. You can trust the process and the technology.

Healing TBI & ABI Head Injuries with SA TA Na MA Meditation

I learned of this meditation technique from Dr. Daniel Amen as discussed in this article Dr. Daniel Amen recommends Kirtan Kriya – the the SA TA NA MA meditation.

I also recommend the article Heal yourself by practicing Medical Meditation by Dr. Dharma Singh Khalsa, M.D.

Mantra and Mudra

This meditation incorporates mantra and mudra.

  • A mantra is a sacred word, chant, or sound that is repeated during meditation.
  • A mudra is the holding or moving of the hands and or fingers in a certain way.

SA TA NA MA Mantra Video.

Kirtan Kriya Meditation

A wonderful video with Guruka Singh Khalsa showing the steps involved in practicing the Kirtan Kriya meditation.I love this video. I watched it often as I was learning the SaTaNaMa meditation and I like to go back to it.

Mantras are powerful tools for clearing and restructuring the subconscious mind.

SA TA NA MA, a derivative SAT NAM, is taught by Yogi Bhajan to reorient the mind and thus open us up to the possibility of transformational change.

SAT NAM seeds the truth in our consciousness by waking us up to our divine identity.

SAT NAM is the seed or bij mantra.

SA TA NA MA incorporates the nuclear sounds of SAT NAM.

SA TA NA MA uses the primal sounds to connect us to the evolutionary nature of existence itself. It is referred to as a mantra with five sound currents. The fifth sound is “A.”

When we chant SA TA NA MA we imprint the evolutionary code of the universe into our human psyche.

  • SA: is the beginning, infinity, the totality of everything that ever was, is or will be.
  • TA: is life, existence and creativity that manifests from infinity.
  • NA: is death, change and the transformation of consciousness.
  • MA: is rebirth, regeneration and resurrection which allows us to consciously experience the joy of the infinite.

SA TA NA MA is so primal that its impact on our psyche is like splitting an atom. The power of his mantra comes from the fact that it rearranges the subconscious mind at the most elementary level. It has the power to break habits and addictions because it accesses the level of the mind where habits are created.

SA TA NA MA Mudra

While chanting SA TA NA MA we are also using our fingers, alternately press the thumb with the four fingers.

Sa Ta Na Ma - Kirtan Kriya - mudra showing the 4 finger positions

Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.

  • SA: press the thumb and the first finger together.
  • TA: press the thumb and the middle finger together.
  • NA: press the thumb and the ring finger together.
  • MA: press the thumb and the small finger together.

Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye.

This is very important and must be done with each sound. It is an essential part of the cleansing process.

If this part of the meditation is not done, you may experience a headache.

Each time you close a mudra by joining the thumb with a finger, your ego “seals” its effect in your consciousness. The effects are:

  • First finger: The Jupiter finger brings in knowledge, expands our field of possibilities and releases us from limitations.
  • Middle finger: The Saturn finger gives us patience, wisdom and purity.
  • Ring finger: The Sun finger gives us vitality and aliveness.
  • Small finger: The Mercury finger aids clear communication.

    While doing the meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind.

    If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger. Whatever you experience is OK. Do not try to avoid or control your experiences.

    Simply be with what is going on and go through it. It is all part of the cleansing process.

    Instructions and Directions

    Following are the instructions for the 11 minute and 31 minute SA TA NA MA:

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    Dr. Daniel Amen recommends Kirtan Kriya – the the SA TA NA MA meditation

    Dr. Daniel Amen in his book Making A Good Brain Great recommends using a form of meditation known as Kirtan Kriya, also known as the SA TA NA MA meditation.

    TBI and ABI survivors heal your brain by doing Sa Ta Na Ma meditation

    The 12 minute format of Kirtan Kriya that Dr. Amen recommends is a very easy form of meditation for busy people to practice and a slight variation on the traditional 11 Minute Sa Ta Na Ma Meditation.

    The SA TA NA MA meditation is based on the five primal sounds:

    • Saa,
    • Taa,
    • Naa,
    • Maa and
    • Aa

    I have found this to be a wonderful meditation.

    Sa Ta Na Ma Meditation

    I have struggled to meditate on a regular daily basis for decades. And while there is no doubt that the gabapentin medication is helping me to stay on track, as shown in my second SPECT Scan, I am finding that when I get up in the morning, and before goingto bed at night, I really look forward to doing Kirtin Kriya. It seems that the combination of sound (mantra) and movement (Mudra) makes a difference for me.

    Dr. Amen says “I teamed with Drs. Dharma Singh Khalsa and Nisha Money to study the impact of meditation on the brain. We chose a simple 12 minute form of meditation, Kriya Kirtan, that is easy for busy people to practice. It is based on the five primal sounds: Saa, Taa, Naa, Maa (aa being the fifth sound). Meditators say each sound as they consecutively touch their thumb to fingers two, three, four and five. The sounds and fingering are repeated for two minutes out loud, two minutes whispering, four minutes silently, two minutes whispering and two minutes out loud.

    “We performed SPECT scans at rest one day and then after meditation the next day. We saw marked decreases in the left parietal lobes (decreasing awareness of time and space) and significant increases in the prefrontal cortex (which showed that meditation helped to tune people in, not out). We also saw increased activity in the right temporal lobe, an area that has been associated with spirituality.

    Alzheimer’s Research & Prevention Foundation & Kirtan Kriya

    Alzheimer’s Research & Prevention Foundation conducted a study at the Amen Clinic in Newport Beach, California in 2003. It was a joint project between the Alzheimer’s Research and Prevention Foundation and the Amen Clinic of Newport Beach, California, affiliated with the University of California at Irvine.

    What did the SPECT scan from the study show before doing Kirtan Kriya?

    In one of the brain scans, we saw that the dimples in the front of the brain show a lack of complete blood flow. The area located on the back region of the brain is lumpy and asymmetrical, also due to a lack of blood flow. In the center of the brain, no thalamus is visible.

    brain before Kirtin Kriya

    What did a SPECT scan of the same brain described above show after doing Kirtan Kriya?

    A SPECT scan of the same brain showed that the dimples had disappeared, showing an increase in blood flow. The back of the brain is fuller and more symmetrical. The thalamus is now visible in the center of the brain. The thalamus controls appetite and sleep cycles, sets the emotional tone of the mind, and promotes bonding.

    brain after Kirtin Kriya

    SPECT Scans courtesy of the Alzheimer’s Research & Prevention Foundation.

    So I am looking forward to my next SPECT Scan to see what other changes we see to my brain.

    When you do the Kirtin Kriya meditation you say each sound as you consecutively touch your thumb to fingers two, three, four and five. Each time you close a mudra by joining the thumb with a finger, your ego “seals” its effect in your consciousness.

    Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.

    Kirtan Kriya 12 Minute Meditation Instructions :

    • Sit with a straight spine.
    • Bring your mental focus to the brow point.
    • 2 minutes OUTLOUD – SA TA NA MA
    • 2 minutes in an audible WHISPER – SA TA NA MA
    • 4 minutes chant SILENTLY. Keep the hands and tongue moving – SA TA NA MA.
    • 2 minutes WHISPER – SA TA NA MA.
    • 2 minutes OUTLOUD – SA TA NA MA.
    • 30 seconds: sit quietly and listen inside, hear the mantra and experience the energy flowing in throw your Crown Chakra and out through your brow (Third Eye).
    • Do not do the finger movements.
    • 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers. You can involve the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This is an important part of the meditation as it helps move and release the energy in the body.

    Relax for a few minutes before going about your day. Or relax on your back. If it is before bed time, simply go to sleep.

    While doing the meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind.

    If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger. Whatever you experience is OK. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the cleansing process.

    The bottom line is that this meditation works. All you have to do is do it. You can trust the process and the technology.

    Sa Ta Na Ma Meditation

     

    BEYOND MOTIVATION
    by James T. McCay
    with Richard E. Ward

    BEYOND MOTIVATION delivers usable techniques for personal and group development that helps individuals and groups increase their productivity by recognizing that working with others is an exchange of energy.

    Beyond Motivation by James T. McCay with Richard E. Ward Learn more about BEYOND MOTIVATION...