Your Preferred Meditation Resource

Kirtan Kriya Meditation

What is Kirtan Kriya Meditation?

Kirtan kriya meditation (KKM), also known as ‘Sa Ta Na Ma’ meditation, is a kind of meditation from the Kundalini yoga tradition, which has been practiced since ancient times. It is occasionally called the singing meditation, as one chants the sounds, ‘Sa Ta Na Ma’ together with mudras or repetitive finger movements. In Sanskrit, a kirtan is a song, and kriya refers to a certain set of movements. The sounds ‘Sa’, ‘Ta’, ‘Na’ and ‘Ma’ originate from the mantra ‘Sat Nam’, which means “my true essence’.

Tips for KKM

Chant the Sa Ta Na Ma mantra while sit upright

While repeating each syllable, visualize the sound flowing in through the top of your head and out the middle of your forehead (your third eye point).

How to Start KKM

Start by singing the mantra Sa Ta Na Ma for 2 minutes. In the next 2 minutes, whisper the mantra. Then, in the next 2 minutes, repeat the mantra quietly to yourself. After that, reverse the order, whispering the sounds for 2 minutes, followed by singing normally for 2 minutes.

How to End KKM

To end the meditation, take a very deep breath, raise your hands above your head, and then lower them gently in a sweeping stance as you breathe out.

Finger Movement Guide

  • When chanting ‘Sa’, touch the index fingers of each hand to your thumbs.
  • When chanting ‘Ta’, touch your middle fingers to your thumbs.
  • When chanting ‘Na’, touch your ring fingers to your thumbs.
  • When chanting ‘Ma’, touch your little fingers to your thumbs.

KKM Video

The following video is an illustration of KKM.

Conclusion

Clinical research has concluded that singing Kirtan Kriya for just 12 minutes a day can improve thinking and activate memory related parts of the brain. From an Eastern point of view, it is believed chanting this mantra stimulates 84 acupuncture points on the upper palate of the tongue, causing a positive biochemical change in the brain. I definitely recommend it to older adults who may have memory problems like dementia or Alzheimer’s disease or anyone who wants to better their cognitive ability.