This video demonstrates the simplified version of Kirtan Kriya. This is the version that I prefer because I can do it anywhere, anytime.
I can use this meditation when I’m out walking. I can whisper it softly or silently while waiting in line somewhere. And, I can use this method or the more detailed version in my early morning meditation.
If you’re curious about the full version, here is how its done. The mantra and mudra (hand gesture) are the same as in the video but the mantra is repeated in a different manner:
2 minutes out loud (the voice of the world)
2 minutes in a whisper (the voice of the lover)
3 minutes silently to yourself (the voice of the soul)
2 minutes in a whisper
2 minutes out loud
Finally, raise your arms overhead, stretch your fingers wide and hold for one full minute
Relax
If you have time, extend the meditation to 31 minutes. For the 31 minute version, repeat the mantra as follows:
5 minutes out loud
5 minutes in a whisper
11 minutes in silence
5 minutes in a whisper
5 minutes out loud
This meditation is a great one for the New Year because it helps us break patterns, and mental and physical addictions. Some of us are even addicted to procrastination. It hurts to know that procrastination is an addiction, but I promise you it is.
When you’re done procrastinating, let’s get started.
To give extra power to your meditation you can visualize the syllables Sa-Ta-Na-Ma moving through you in an L-shape. Imagine the syllables move into you from the crown of the head (the pineal gland) and out the centre of your forehead (the pituitary gland).
Please don’t overcomplicate things; just start using the mantra and mudra. Personally, when I have to start watching the clock, remembering when to be loud and when to whisper, and where my pineal gland is, I lose interest. I already have too much to think about.
I simply press firmly on my fingertips to ground me to the present moment, and I use the mantra silently in public and out loud when I’m alone to regulate my breath and reign in my overactive mind. That is how I find peace….I find it using simple methods.
Finally, I know you’re going to ask what Sa-Ta-Na-Ma means so here it is. This mantra, symbolizes the cycle of life.
- SA is birth
- TA is life
- NA is death
- MA is rebirth or regeneration
Here’s to new beginnings, and an amazing New Year ahead!
