There has been quite a bit of research done on this particular meditation. One study was done by the Kripalu Center for Yoga and Health, a well-known center for mind-body wellness. According to clinical psychologist and yoga therapist Chris Walling, doing 12 minutes daily of the Kundalini Yoga practice known as Kirtan Kriya is proven to enhance brain and mental health, increase longevity, and keep your mind sharp.

Kirtan Kriya is a powerful practice for mental balance. If you experience mood swings, practicing this meditation regularly can even out your moods. It can also help regulate your nervous system.

As a final benefit, Kirtan Kriya is amazing for pregnant women and women who are trying to conceive!

Kirtan Kriya (Sa Ta Na Ma Meditation)

This meditation brings a total mental balance to the individual psyche. Vibrating on each fingertip alternates the electrical polarities. The index and ring fingers are electrically negative, relative to the other fingers. This causes a balance in the electromagnetic projection of the aura. Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces.

Meditations have coded actions to their reactions in the psyche. But because Kirtan Kriya is effective and exact, it can also lead to problems if not done properly.

Posture: Sit straight in Easy Pose. Say the mantra “Ong Namo Guru Dev Namo” three times to “tune-in” to the lineage of Kundalini Yoga as well as provide a protection bubble around you as you meditate.

Eyes: Meditate at the Brow Point or 3rd eye center. The eyes are closed.

Mantra: Produce the five primal sounds (panj shabd): S, T, N, M, A, in the original word form:

SAA: Infinity, cosmos, beginning

TAA: Life, existence

NAA: Death, change, transformation

MAA: Rebirth

Each repetition of the entire mantra takes 3 to 4 seconds. This is the cycle of Creation. From the Infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousnes to the joy of the Infinite through which compassion leads back to life.

Mudra: This mantra can be done in many different mudras. Most common is to begin in Gyan Mudra. The elbows are straight while chanting, and the mudra changes as each fingertip touches in turn the tip of the thumb with firm pressure.

Mantra and Mudra: Chant Saa, Taa, Naa, Maa. With each sound, alternate through four mudras:

On Saa, touch the first (Jupiter) finger; Gyan Mudra (knowledge)
On Taa, touch the second (Saturn) finger; Shuni Mudra (wisdom, intelligence, patience)
On Naa, touch the third (Sun) finger; Surya Mudra (vitality, energy of life)
On Maa, touch the fourth (Mercury) finger; Buddhi Mudra (ability to communicate)

Chant in three languages of consciousness:

Human: normal or loud voice (the world)

Lovers: strong whisper (longing to belong)

Divine: mentally; silent (Infinity)

Time: Begin the kriya in a normal voice for 5 minutes; then whisper for 5 minutes; then go deep into the sound, vibrating silently for 10 minutes. Then come back to a whisper for 5 minutes, then aloud for 5 minutes. The duration of the meditation may vary, as long as the proportion of loud, whisper, silent, whisper, loud is maintained.

To End: This sequence will take 30 minutes. Follow with one 1 minute of silent prayer. Then inhale, exhale. Stretch the spine, with hands up as far as possible; spread the fingers wide, taking several deep breaths. Relax.

Comments: Each time the mudra is closed by joining the thumb with a finger, the ego “seals” the effect of that mudra in the consciousness.

Follow the above instructions with this 31 minute video:

Be sure to start off your meditation practice by saying the mantra “Ong Namo Guru Dev Namo” three times. This “tune-in” is to connect to the lineage of Kundalini Yoga as well as provide a protection bubble around you as you meditate.

Here’s an 62 minute version if you have more time available.

For a 62 minute practice, here is the sequence:

Chant out loud for 10 minutes

Chant in a whisper for 10 minutes

Chant in silence for 20 minutes

Chant in a whisper for 10 more minutes

Chant out loud for 10 more minutes

To End: This sequence will take 60 minutes. Follow with 2 minutes of silent prayer. Then inhale, exhale. Stretch the spine, with hands up as far as possible; spread the fingers wide, taking several deep breaths. Relax.

Here’s an 11 minute version if you have less time available.

For an 11-minute practice, here is the sequence:

Chant out loud for 2 minutes

Chant in a whisper for 2 minutes

Chant in silence for 3 minutes

Chant in a whisper for 2 more minutes

Chant out loud for 2 more minutes

To End: This sequence will take 11 minutes. Follow with 1 minute of silent prayer. Then inhale, exhale. Stretch the spine, with hands up as far as possible; spread the fingers wide, taking several deep breaths. Relax.