Kirtan Kriya (Sa Ta Na Ma Meditation) | The Dreamerie

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Kirtan Kriya (Sa Ta Na Ma Meditation)

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For the past 5+ years, there has been a constant practice in my life, one that has supported me through my deepest growth and transformation. It is Kundalini Yoga, and as I am currently in the midst of my teacher training, I will be sharing a lot about this powerful tool on The Dreamerie.

Today we will be practicing one of the first Kundalini meditations I fell in love with, Kirtan Kriya. I still practice this kriya (or series of postures, breath, and sound) daily. It is POWERFUL. If you are practicing this meditation, have questions or would like support in beginning a 40-day practice, email me at

To begin:

1. Tune in with Ong Namo Guru Dev Namo (I bow to the Divine Teacher Within) 3x

2. Practice Kirtan Kriya (Chant, Whisper, Vibrate Silently, Whisper, Chant)

3. Tune out with Sat Nam (True Identity) 3x

I included my playlist below so it is easy to follow!

“Kirtan Kriya, often referred to as SA TA NA MA meditation, is the most important meditation in Kundalini Yoga. It was one of the first meditations taught by Yogi Bhajan and remains today as a foundation meditation recommended for every student. Yogi Bhajan said that if you can do only one meditation, this is it.” (

via 3HO:

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. Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces.

Posture: Sit straight in Easy Pose.

Eyes: Meditate at the Brow Point.

Mantra: Produce the five primal sounds (panj shabd): S, T, N, M, A, in the original word form:

SAA: Infinity, cosmos, beginning

TAA: Life, existence

NAA: Death, change, transformation

MAA: Rebirth

Each repetition of the entire mantra takes 3 to 4 seconds. This is the cycle of Creation. From the Infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousness to the joy of the Infinite through which compassion leads back to life.

Mudra: This mantra can be done in many different mudras. Most common is to begin in Gyan Mudra. The elbows are straight while chanting, and the mudra changes as each fingertip touches, in turn the tip of the thumb with firm pressure.

On SAA, touch the first (Jupiter) finger.

On TAA, touch the second (Saturn) finger.

On NAA, touch the third (Sun) finger.

On MAA, touch the fourth (Mercury) finger.

Chant in three languages of consciousness:

Human: normal or loud voice (the world)

Lovers: strong whisper (longing to belong)

Divine: mentally; silent (Infinity)

For an 11-minute practice:

2 minutes - Chant out loud

2 minutes - Strong whisper

3 minutes - Silently chant  

2 minutes - Strong whisper 

2 minutes - Chant out loud

To End: Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

Comments: Each time the mudra is closed by joining the thumb with a finger, the ego “seals” the effect of that mudra in the consciousness. The effects are as follows:

1st finger: Gyan Mudra Knowledge

2nd finger: Shuni Mudra Wisdom, intelligence, patience

3rd finger: Surya Mudra Vitality, energy of life

4th finger: Buddhi Mudra Ability to communicate

© The Teachings of Yogi Bhajan taken from

Top photo x Object Liberty

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