Eyes: Meditate at the Brow Point.
Mantra: Produce the five primal sounds (panj shabd): S, T, N, M, A, in the original word form:
SA: Infinity, cosmos, beginning
TA: Life, existence
NA: Death, change, transformation
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: Begin in Gyan Mudra. (Mudra is a hand position) The elbows are straight while chanting, and the mudra changes as each fingertip touches in turn the tip of the thumb with firm pressure.
On "Sa" touch the index finger (Jupiter finger) with the thumb tip with pressure.
On "Ta" touch the middle finger (Saturn finger) with the thumb tip with pressure.
On "Na" touch the ring finger (Sun finger) with the thumb tip with pressure.
On "Ma" touch the little finger (Mercury finger) with the thumb tip with pressure.
- 1st finger: Gyan Mudra/Jupiter finger - stimulates the brain and imparts knowledge, expands our field of possibilities, and releases us from limitations.
- 2nd finger: Shuni Mudra/Saturn finger - mudra stimulates the brain and imparts patience, wisdom and purity.
- 3rd finger: Surya Mudra/Sun finger - stimulates the brain and imparts vitality and vigor.
- 4th finger: Buddhi Mudra/Mercury finger - stimulates the brain and aids clear communication.
Each time you close a mudra by joining the thumb with a finger, your ego "seals" its effect in your consciousness. 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. In other words, it stimulates the nerve endings in the fingertips, balancing the right and left hemispheres of the brain. This positively changes your habits and works through insecurities.
Chant in three languages of consciousness:
Human: normal or out loud voice (the world)
Lovers: strong whisper (longing to belong)
Divine: mentally; silent (Infinity)
Time (for 31 minute meditation): 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. Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.
31 minutes is a long time for beginners. I reccomend starting with 11 minutes and you can work your way up by slowly increasing the times. Here is a good way to get started.
- Chant the syllables Sa, Ta, Na, Ma - lengthen the ending of each sound as you repeat them, ...aaaaaaaaah.
- Touch your index finger tip to the tip of your thumb as you chant Sa.
- Touch your middle finger tip to the tip of your thumb as you chant Ta.
- Touch your ring finger tip to the tip of your thumb as you chant Na.
- Touch your pinky tip to the tip of your thumb as you chant Ma.
- Do the finger movements from steps 3-6 as you chant in the following sequence:
- Chant out loud for 2 minutes
- Chant in a whisper for 2 minutes
- Chant silently in your mind for 3 mintues
- Chant in a whisper for 2 minute
- Chant out loud for 2 minutes
Wondering how you keep track of the time? There's an app for that! If you don't want to pay $1.99, there is a website you can use to follow along. I also included 2 videos at the bottom of this post that you can watch free and follow along. One is for 31 minutes and the other for the shorter 12 minute version.
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. Yogi Bhajan said at Winter Solstice 1972 that a person who wears pure white and meditates on this sound current for 2-1/2 hours a day for one year, will know the unknowable, and see the unseeable. Through this constant practice, the mind awakens to the infinite capacity of the soul for sacrifice, service, and creation.
The Teachings of Yogi Bhajan ©2008
TUNE IN FIRST BEFORE MEDITATING!
In Kundalini Yoga, before every class, before chanting, doing a kriya, we tune in. We use the mantra ONG NA MO GURU DEV NAMO. Tuning in opens the channel in our mind, that receives the highest spiritual frequencies. It also links us to all the Spiritual Masters who perfected this sacred science, and this is referred to as the GOLDEN CHAIN. We are protected and guided in our practice. Sit straight in easy pose (legs crossed). Palms together at the heart center, fingers pointing up. Chant 3 times:
Guru Dev Namo
Guru Dev Namo
Ong Namo Guru Dev Namo
It means, I call upon the Divine Wisdom, and Self-knowledge that is within us.
If during the silent part of the meditation, the mind wanders uncontrollably, go back to a whisper, to a loud voice, to a whisper, and back into silence. Do this as often as you need to.
Some people may experience headaches from practicing Kirtan Kriya. The most common reason for this is improper circulation of prana in the solar centers. To avoid or correct this problem, meditate on the primal sounds in the “L” form. This means feel there is a constant inflow of cosmic energy into the solar center, or Tenth Gate. Imagine the energy of each sound moving through the Crown Chakra, and out through the Third Eye Point as it is projected to Infinity. This energy flow follows the energy pathway called the Golden Cord—the connection between the pineal and pituitary glands. You may also want to try covering the head with a natural fiber cloth.
If you want to follow along with some music: Here is a 31 min song (left) and a 12 min one (right).
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Here are four articles featured on The Huffington Post about Kirtan Kriya.
I challenge you to try Kirtan Kriya for 40 days and see how it can change your life! I did it for 40+ days back in 2012 and the effects were amazing.