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Kirtan Kriya Meditation Sa Ta Na Ma 31'

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Kirtan Kriya also known as the Sa Ta Na Ma meditation, is one of the most important meditations in Kundalini Yoga.
Amongst the first techniques given by Yogi Bhajan when he arrived in the USA, it remains a foundation meditation for every Kundalini Yoga student.
This powerful meditation is a combination of vibrating a mantra, moving the hands through mudra’s and using a specific visualization. 
Mantra means “an often repeated word or phrase” and mudra means “a motion of the hands” or “a dance of the hands.”

Mantras have the capacity to clear and restructure the subconscious mind that makes most of our psyche.
Each specific mantra also has a specific resonance, frequency and effect on the 3 minds, subconscious, conscious and supra-conscious.

The Sa Ta Na Ma meditation is composed of 5 sounds made of S, T, N, M and A.
These 5 primal sounds are the parts composing the Mantra SAT NAM.
Sa is the beginning, infinity, the totality of everything that ever was, is or will be.
Ta is life, existence and the creativity that manifests from Sa (infinity, totality).
Na is death, decomposition, change, transformation.
Ma is rebirth, regeneration, resurrection to Sa (infinity, totality).

Finger extremities possess many nervous endings connected to the different parts of the brain.
Each finger is nervously connected to a specific brain area and the stimulation of a specific finger will stimulate its correspondent part in the brain.

When you meditate with eyes closed, focus your eyes on your third eye (6th chakra), right between your eyebrows. 
Visualize a constant inflow of cosmic energy coming into your body through your crown chakra and moving down and out through the third eye. The energy will make an “L” shape and stimulate the pineal and pituitary glands in your brain.
This helps with the cleansing of thoughts and reduction of headaches.
It is important and must be done with each sound as it is an essential part of the cleansing process. The L visualization is said to connect and awaken the pineal and pituitary glands, our primary hormone producing centers in the body. When the pineal gland is dormant the mind goes out of balance and feelings of emotional imbalance occur . 

Begin the kriya by tuning in with the mantra Ong Namo Guru Dev Namo chanted 3 times.
During this 31 minute meditation demonstrated here, the first 5 minutes of the mantra is chanted aloud, followed by 5 minutes of whispering, followed by 10 minutes of chanting mentally / silently.
Then followed by 5 minutes of whisper again followed by the last 5 minutes of chanting aloud.
Finish with 1 minute of silent meditation at the end to make 31 minutes.
We end the practice with a chanted prayer, hands in Prayer Pose: 
May the Long Time Sun Shine Upon You, 
All Love Surround You and The Pure Light Within You, 
Guide Your Way On, Guide your Way On, Guide your way On, 
followed by chanting 3 times the mantra SAT NAM before bowing down and offering this energy back to the Source.

Yogi Bhajan has said that during this stressful time it should be done for at least 11 minutes every day.

The left brain control the right hand and the right brain control the left hand. The action of the hands affect the brain side they are related to.
Sa Ta Na Ma meditation stimulates the nerve endings in the fingertips thus stimulating and balancing the right and left hemispheres of the brain. 
Through the mudra's action reinforced by the mantra, that's all the parts of the psyche that are energized and balanced.
This positively changes your habits and works through insecurities.

Helps to break negative habits and addictions.
Creates emotional balance.
Improves cognitive functions.
Eliminates the feeling of brain fog.
Stimulate and balance the pituitary and pineal glands in the brain.
Increases intuitive and psychic abilities.
Bestow peace and tranquility.
Gives on awareness of one's Divine nature.
Especially helpful for balancing a woman's cycle.
Particularly helpful in releasing the pain stored in our aura, the place we hold love relationship wounds.

Yogi Bhajan says that if you can do only one meditation, this is it. It does everything for you in the order that you need. It is your teacher. And as you practice it, you will come to realize that it is your best friend. Whatever you need at the moment, it will readjust and align you to bring balance into your mind and thus your life.

Album Tracks

Title Length Plays Track
Kirtan Kriya Meditation Sa Ta Na Ma 30:59 27,910 1