Robin Whitaker
Kirtan Kriya
Kirtan Kriya has been the subject of numerous studies, many supported by the Alzheimer's Research and Prevention Foundation, which indicate significant benefits, particularly for brain health and stress management.
-
Improved Brain Function: Research shows Kirtan Kriya increases cerebral blood flow to vital areas of the brain, including the frontal lobe and posterior cingulate gyrus, which are linked to attention, focus, and memory retrieval.
-
Memory Enhancement: Studies have demonstrated improvements in mood and visuospatial memory performance in individuals with mild cognitive decline.
-
Stress and Mood Regulation: The practice is highly effective at reducing stress (lowering cortisol levels), alleviating anxiety, tension, depression, and fatigue, while also increasing energy levels and improving sleep quality.
-
Cellular Health: One notable UCLA study found that regular practice of Kirtan Kriya increased telomerase activity (an enzyme associated with cellular longevity) by 43%, suggesting a potential impact on the aging process at a cellular level.
kirtan Kriya
Grace through Change Meditation
​
Mantras are powerful tools for restructuring the subconscious mind and transforming one’s karma. SAT NAM and its derivative SA TA NA MA are the two essential mantras used in Kundalini Yoga to focus the mind and expand one’s potential for transformational change.
This mantra is a panch shabd, which refers to a mantra with five sound currents. S,T,N, M and A. When we chant SA TA NA MA, we imprint the evolutionary code of the universe into our human psyche.
SA is the beginning, infinity, the totality of everything that ever was, is or will be.
TA is life, existence and creativity that manifests from infinity.
NA is death, change and the transformation of consciousness.
MA is rebirth, regeneration and resurrection which allows us to consciously experience the joy of the infinite.
Steps:
1. Come into a comfortable seated position. If seated in a chair, have both feet flat on the earth. Make sure that the spine is long and supported by the root.
2. Chant the mantra as you touch thumb to fingertip. Start with the thumb to index fingertip and chant Sa. Continue with the thumb to middle fingertip and chant Ta. Touch the thumb to the ring fingertip and chant Na. Finally touch the thumb to the pinkie fingertip and chant Ma.
3. Visualize consonants coming in the crown and vowel going out of the 3rd eye in an L. (This is an advanced step. It is not required.)
4. For an 11-minute practice, chant aloud for 2 minutes, whisper for 2 minutes, silently chant for 3 minutes, whisper for 2 minutes and chant aloud for 2 minutes.
​
5. For a 31-minute practice, you chant the mantra aloud with the changing mudra for 5 minutes. Then you chant it in a whisper for 5 minutes. The mantra is then vibrated silently for 11 minutes. Then it is whispered for 5 minutes and chanted aloud for the final 5 minutes.
6. To complete the practice, inhale the breath, suspend it and raise and shake your arms. Repeat two more times.
Benefits:
SA TA NA MA is so primal that its impact on our psyche is said to be “like splitting an atom”. The power of this mantra comes from the fact that it rearranges the subconscious mind at the most elementary level. It has the power to break habits and addictions because it accesses the level of the mind where habits are created.
​