Kirtan Kriya, also referred to as SA TA NA MA meditation, has be called the most important meditation in Kundalini Yoga. It was one of the first meditations taught by Yogi Bhajan and was the first meditation assigned to me in my own homework studies on the path to becoming a Kundalini Yoga Teacher. My assignment is a 40 day, 31 minute,  Sa Ta Na Ma Meditation. That’s 40 consecutive days, meaning if a day is missed, the 40 day count starts all over again. A strong commitment in action. Commitment by the way is the first step of Yogi Bhajan’s seven steps to Happiness.

How To Do Kirtan Kriya – Sa Ta Na Ma Meditation?

Perhaps the fastest way to get us started with Sa Ta Na Ma Meditation is to click the “Start Timer” button on the “Test It” tab of the Kirtan Kriya Timer that I just finished building to help me with my own timing.

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The Mantra (chant) used is Sa Ta Na Ma or more appropriately Saa Taa Naa Maa because you elongate the “a” sound.

The Voice is chanted aloud, in a whisper, and even chanted silently.

Sit with your spine straight in “Easy Pose” like the girl shown in the Sa Ta Na Ma  timer, but unlike her keep you elbows straight.

The Mudras (finger positions and pressures) are very important in this Meditation

On Saa, touch the index fingers of each hand to your thumbs.
On Taa, touch your middle fingers to your thumbs.
On Naa, touch your ring fingers to your thumbs.
On Maa, touch your little fingers to your thumbs.

Kirtan Kriya Mudra from

Kirtan Kriya Mudra from

The Eye Position will be focused on the brow point, or third eye. Basically the point between the eye brows.

The Visualization is in the L form. As you chant imagine a continuous flow of energy from above, moving into the top of your head, the crown chakra, traveling in the shape of an “L” to come out the front of your head at the brow point or third eye chakra. This “L” visualization is said to move energy along the “Golden Cord” the connection between the pineal and pituitary glands.

Ok so now to Begin you can click on the 31 minutes tab of the timer and you will  see the chanting is preset for:

5 minutes OUTLOUD
5 minutes in an audible WHISPER
10 minutes chant SILENTLY. Keep the hands, L in the head and tongue moving.
5 minutes WHISPER.
5 minutes OUTLOUD.
1 minute of relaxation

Now remind yourself to keep you spine straight, visualize the “L” flow, work the fingers in time with each sound, fix eyes on brow point and then you can click the timer.

When you finish inhale deeply and suspend your breath as long as comfortable, up to one minute, relaxing it smoothly to complete 1 minute of absolute stillness and silence. During this minute of relaxation sit quietly and listen inside, hear the mantra and experience the L in the head. Do not do the finger movements.

Then raise the arms up in the air, stretching out the fingers and vigorously shake the arms and fingers. You can involve the whole body and spine. Sweep the arms down to the side. Repeat 1 or 2 more time if you desire. This is an important part of the meditation as it helps move and release the energy in the body. Relax.

These instructions and timer are a work in progress and were inspired to help myself and others progress on the path to spiritual development so if you have any comments or suggestions I would love to hear them.

Sat Nam