Kirtan Kriya (which is pronounced KEER-tun KREE-a) is a type of meditation from the Kundalini yoga tradition that my partner has been exploring and so I thought I'd write a blog about it.
It's a singing exercise, as it involves singing the sounds: "Saa Taa Naa Maa" along with repetitive finger movements, or mudras. It is non-religious and can be adapted to several lengths, but practicing it for just 12 minutes a day has been shown to reduce stress levels and increase activity in areas of the brain that are central to memory.
What does it all mean?
In Sanskrit, a kirtan is a song, and kriya refers to a specific set of movements. In the Eastern tradition, kriyas are used to help bring the body, mind and emotions into balance to enable healing. The mantra that is repeated while practicing Kirtan Kriya is designed to be uplifting. The sounds come from the mantra ‘Sat Nam’, which means “my true essence’.
From an Eastern perspective it is believed that the placement of the tongue on the roof of the mouth while making these sounds stimulates 84 acupuncture points on the upper palate., which may cause a bio-chemical transformation in the brain.
I haven't yet found clinical research, but I've heard that utilizing the fingertip position in conjunction with the sounds enhances blood flow to particular areas in the motor-sensory part of the brain and that practicing Kirtan Kriya for just 12 minutes a day can improve cognition and activate parts of the brain that are central to memory. Can we replace the Kirtan Kriya sounds with other sounds or tasks? Who knows - but it's all about the meaning we imbue to the words, so if you have no meaning - ro 'emotional content' it is likely it won't be as effective.
How do you practice Kirtan Kriya?
Below is a YouTube video of the practice - enjoy.
It's a singing exercise, as it involves singing the sounds: "Saa Taa Naa Maa" along with repetitive finger movements, or mudras. It is non-religious and can be adapted to several lengths, but practicing it for just 12 minutes a day has been shown to reduce stress levels and increase activity in areas of the brain that are central to memory.
What does it all mean?
In Sanskrit, a kirtan is a song, and kriya refers to a specific set of movements. In the Eastern tradition, kriyas are used to help bring the body, mind and emotions into balance to enable healing. The mantra that is repeated while practicing Kirtan Kriya is designed to be uplifting. The sounds come from the mantra ‘Sat Nam’, which means “my true essence’.
From an Eastern perspective it is believed that the placement of the tongue on the roof of the mouth while making these sounds stimulates 84 acupuncture points on the upper palate., which may cause a bio-chemical transformation in the brain.
I haven't yet found clinical research, but I've heard that utilizing the fingertip position in conjunction with the sounds enhances blood flow to particular areas in the motor-sensory part of the brain and that practicing Kirtan Kriya for just 12 minutes a day can improve cognition and activate parts of the brain that are central to memory. Can we replace the Kirtan Kriya sounds with other sounds or tasks? Who knows - but it's all about the meaning we imbue to the words, so if you have no meaning - ro 'emotional content' it is likely it won't be as effective.
How do you practice Kirtan Kriya?
- Repeat the Saa Taa Naa Maa sounds (or mantra) while sitting with your spine straight.
- Your focus of concentration is imagining the sound flowing in through the top of your head and out the middle of your forehead (your third eye point) whilst changing between four finger positions:
- Saa: Index and thumb connected
- Taa: Middle finger and thumb connected
- Naa: Ring finger and thumb connected
- Maa: Pinky and thumb connected
- For two minutes, sing in your normal voice.
- For the next two minutes, sing in a whisper.
- For the next four minutes, imagine saying the sound silently to yourself.
- Then reverse the order, whispering for two minutes, and then out loud for two minutes, for a total of twelve minutes.
- To end, inhale very deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.
Below is a YouTube video of the practice - enjoy.