Kirtan Kriya – The Art & Science to Heal Mind, Body & Spirit - BodyMind Institute

Kirtan Kriya – The Art & Science to Heal Mind, Body & Spirit

By HarJiwan | Emotional Vitality

Jul 04

Average Reading Time: 4 minutes and 17 seconds

I'd like to share with you a very special meditation, something magical & powerful to assist you to come into full alignment.

This meditation has many benefits and is a catalyst for positive change as it's a very powerful spiritual cleanser. Physically, this meditation stimulates the Pituitary & Pineal glands, bringing total mental balance and harmony to the individual psyche. It helps you focus & center yourself.

What I personally love about Kirtan Kriya is how it magically works on whatever it is you need & in the order you need it; for example, if you are ready to let go of something in your life but just can't seem to move on - this meditation will gracefully carry you through the change and deliver you to a new level or way of being.

Kirtan Kriya is given for everything from breaking negative mental patterns that hold us back from achieving our dreams to establishing emotional balance, heightening intuition, and increasing radiance. It also will help to release deeply held impressions from past negative sexual encounters, cleanses the aura, arc line & psyche.

It reestablishes your aura as your own, gifting you with clarity, joy, and vibrance. In fact, this meditation is considered the highest meditation for a woman in the teachings of Kundalini Yoga and was one of the first meditations that Yogi Bhajan, Master of Kundalini Yoga, taught.

All you have to do is claim 11 minutes to yourself & do it. You can trust the process of this amazing ancient technology. It is your teacher & dear friend.

The sounds used in this meditation represent the cycle of life & creation. When you press the fingertips in Sa, Ta, Na, Ma, you activate points that help the energy flow along the meridians to the brain. This practice is both an art & science.

  • Saa - Infinity, Beginning, Cosmos
  • Taa - Life, Existence
  • Naa - Death, Transformation, Change
  • Maa - Rebirth

This meditation, Kirtan Kriya, is truly a jewel! And if you are ready & willing for positive change and to welcome a new way of being into your life, this meditation is for you. To gain the full benefits of this Kriya, practice it daily for 11 minutes for a full 40 days straight.

Before beginning any Kundalini Yoga practice, tune-in by chanting or saying the Adi Mantra - ONG NAMO GURU DEV NAMO - 3 times with the hands in Prayer Pose. This translates as "I bow to the Infinite, I bow to the Divine Teacher Within."

This beginning mantra before the meditation practice will help you come into a sacred space, dropping the ego personality and allowing guidance to come through from your higher awareness & inner teacher.


Sit in Sukhasana (Easy Pose) with a tall straight spine & apply Neck Lock (Jalandhara Bhand).

Close your eyes & bring your mental focus to the Third Eye Point, the space between your eyebrows. Through closed eyes, the eyes are gazing at the Third Eye Point.

Chant SA TA NA MA, which translates as Existence, Life, Transformation, Rebirth. The whole mantra means "I Am the Manifestation of Truth."

Alternately press the thumb with the four fingers. Press hard enough to keep yourself awake & aware of the pressure. Keep repeating in a steady rhythm & keep the hand motion going throughout the whole meditation.​

SA ​press the thumb & the index finger (Jupiter finger) together

TA press the thumb & the middle finger (Saturn finger) together

NA ​press the thumb & the ring finger (Sun finger) together

MA press the thumb & the pinky finger (Mercury finger) together

The Jupiter finger brings in knowledge, expands our field of possibilities, and releases us from limitations.

The Saturn finger gives us patience, wisdom & purity.

The Sun finger gives us vitality & aliveness.

The Mercury finger aids clear communication.

Each time you close a mudra by joining the thumb with a finger, your ego 'seals' its effects in your consciousness.

Visualize or feel each individual sound come in through the Crown Chakra (Tenth Gate) at the top of the head, down through the middle of the head, and then out to Infinity through the Third Eye, so that the flow of the sounds form an 'L'.

This is very important and must be done with each sound. It is an essential part of the cleansing process. So for example: As you chant SAA, the 'S' starts at the top of the head and the 'AA' moves down & out through the Third Eye Point, projected out to Infinity.

This flow follows the path called the 'Golden Cord' - the connection between the Pineal & Pituitary glands. If this part of the meditation is not done, you may experience a headache.

As you practice, if emotions come up, you can incorporate them in the chanting, i.e., if you feel frustration, then chant out the frustration. Whatever you experience is OK.

Try not to avoid or control your experiences; just be present and simply be with what is going on and go through it. If you find your mind wandering and that the 'monkey mind' kicks in, just be aware of this and then gently bring your mind focus to the sounds of the mantra.

11 minute version of Kirtan Kriya:  During stressful times this meditation should be done for 11 minutes every day.

2 minutes OUT LOUD

2 minutes WHISPER (audible). Keep the hand movements going throughout the meditation

3 minutes chant SILENTLY. Keep the hand movements, the L in the head, and go deeply into silence mentally vibrating the sound.

2 minutes WHISPER

2 minutes OUT LOUD

To End: Inhale deeply & suspend the breath as long as comfortable, exhale. Now raise the arms up in the air, inhale as you stretch the hands up as far as possible, spreading the fingers wide and vigorously shake the arms & fingers.

You can involve the whole body & spine. Exhale. Repeat 1 or 2 more times if you desire. This is an important part of the meditation as it helps move & release the energy in the body.

Relax for a few minutes before going about your day or relax on your back. If you have a specific question or prayer that you need answered, you may wish to light a candle to help illuminate your answer. If it is before bed time, simply go to sleep.

If you wish to practice this meditation along with my voice recorded with the correct times, please go to my website and download the FREE MP3 & Kirtan Kriya workbook, along with tune-in & tune-out.

Sat Nam

Article by HarJiwan,  Guest Blogger for the BodyMind Institute
HarJiwan's Website:


About the Author

HarJiwan is the founder of HarJiwan Yoga & Creator of the WOW™ Vortex for women. Formerly a professional ballet dancer and pilates trainer, she has devoted her life to activating the deepest inspiration within all individuals. HarJiwan studied directly at the feet of the Master of Kundalini Yoga, Yogi Bhajan, and is a highly experienced, powerful & dynamic Kundalini Yoga Teacher. After opening Australia's first Kundalini Yoga Studio in South Melbourne, HarJiwan is now based in Byron Bay & teaches workshops and intensives nationally, as well as masterclasses & specialised online mentoring programs globally. To find out more about HarJiwan's work, go to To connect with HarJiwan, Instagram @HarJiwanYoga & Facebook HarJiwanYoga .


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