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Kirtan Kriya (Sa Ta Na Ma Meditation)

Updated: Mar 1, 2022

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. Kirtan Kriya is a fundamental practice in Kundalini Yoga and is very beneficial to women at all stages of life.

Kirtan Kriya is a fundamental meditation in the kundalini yoga traditions. Numerous clinical studies have been done revealing how the practice improves cognition and activates parts of the brain central to memory. Results also include reduced blood pressure, reduced stress levels, depression and anxiety, improved sleep quality. Studies are also showing how Kirtan Kriya supports sufferers of dementia and Alzheimer’s with improved improved brain functioning by increasing connectivity, improving memory and boosting mood.

“Through the last couple of decades, research at top-tier academic research hospitals and institutions in the United States and all over the world have discovered that this kriya, when practiced regularly over a period of eight weeks, begins to improve a whole range of measures, from cognitive performance on memory testing all the way to cellular changes.” Read the full article here


Come to sit nice and comfortably. You can sit in easy pose, in a chair / couch, you can even practice Kirtan Kriya lying down. Take a few moments to settle yourself with some deep breaths, letting go of anything that you have been thinking about up to now, letting go of anything that you might be planning for the remainder of the day and just allowing yourself to arrive fully in this moment.

1. Chant SAA, TAA, NAA, MAA

2. With each sound, alternate through four mudras bringing the thumb to touch

On SAA touch the first finger Gyan Mudra Jupiter - knowledge

On TAA touch the second finger Shuni Mudra Saturn - patience, discipline

On NAA touch the third finger Surya Mudra Sun - vitality, energy of life

On MAA touch the fourth finger Buddhi Mudra Mercury - communication

3. Chant in three languages of consciousness

Human normal or loud voice (the world)

Lovers strong whisper (longing to belong)

Divine mentally; silent (Infinity)

4. Focus

As you chant, you can imagine the energy of each sound moving down through the Crown Chakra, and then out through the Third Eye Point. Project the sounds to Infinity. Alternatively just gently keep the focus of the eyes in and up to the third eye, the space behind the centre of the eyebrows.

5. Timings

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.

These timings are for an 11 minute meditation.

Begin the kriya in a normal voice for 1:50

Then whisper for 1:50

Then go deep into the sound, vibrating silently for 3:40

Then come back to a whisper for 1:50

Then aloud for 1:50

To End

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.


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

Even if you’re not able to actually move the fingers, or bring them to touch, you can still imagine you are doing it and receive the benefits of the meditation.


Our favorite versions of Kirtan Kriya are

Sada 6 minutes Spotify or Apple Music

Nirinjin Kaur 11 Minutes Spotify or Apple Music

Nirinjin Kaur 31 Minutes Spotify or Apple Music

13 Moons Kirtan Kriya
13 Moons Kirtan Kriya


Learn about this meditation and many other Kundalini Mantras and Meditations in the 13 Moons Healers training and the Subtle Awakening Kundalini Yoga Teacher Training. Enrolments for 2022 and 2023 now open and available online from anywhere in the world or in person in Brisbane, Queensland, Australia.

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