Kirtan Kriya Meditation

Kirtan Kriya comes from the kundalini yoga tradition. We chant "sa-ta-na-ma" while engaging acupressure points in our fingers. Because this practice engages in repetitive movement, sound, and breathing, it can improve our focus, attention, and memory. It can also induce calm and relaxation because we engage in long exhales during the chanting.
Ambient Sounds by John Andrews Audio on Pond5.

Transcript

This meditation has four syllables.

The first one is SA,

Which stands for consciousness or the universe.

And the second one is TA,

Which stands for birth.

NA means death and MA stands for regeneration.

So when you chant SA TA NA MA,

Together it comes together as the mantra SAGNAM,

Which means the truth is my identity.

So with each syllable there is a mudra that we do with our fingers.

So you take your thumb and put it on to the fleshy part of your index finger towards the last knuckle.

And that's where you chant SA.

And then for the TA you put your thumb on your index finger.

So just a little bit of pressure.

So that's the TA.

And then NA is on your ring finger and MA is on your pinky finger.

So you'll constantly rotate between index,

Middle,

Ring,

And pinky finger while you chant SA TA NA MA.

And the notes are similar to the first four notes and Mary had a little lamb.

SA TA NA MA.

And you just allow the breath to,

So it's going to be on the exhale,

But try to push each syllable through your belly.

So you feel the core just kind of pumping a little bit with each syllable.

So it's SA TA NA MA.

And then you take a deep breath between.

And we will sing the first two minutes and then the second two minutes we will whisper.

And the third and fourth two minute blocks are going to be silent.

And then the fifth we whisper again and the last two minute segment we chant.

So let's begin.

So make sure you're comfortable.

I like to prop up my hips on a pillow or a blanket and allow my knees to be a little bit lower than my hips.

And the spine is straight,

Shoulders relax.

And let's begin.

Between two Minutes aux Was her Na Sata Nama.

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Sata Nama.

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Sata Nama.

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Sata Nama.

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Sata Nama.

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Sata Nama.

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Sata Nama.

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No whisper satanam exam ко ma small Dha,

Dha,

Ma.

Inhale.

Visualize a golden light above you.

And as you exhale,

Imagine the golden light showering you.

And keep breathing,

Imagining the light from above coming down.

And the light radiates from you as you go forth from this practice.

Place your palms together to thumbs with your heart.

And we end this practice with a Sat Nam,

A truth is my identity.

So Sat Nam.

Reviews

First time doing this type of meditation, enjoyed it.

Thank you for leading me through the steps. I'm feeling lighter already.

Loved it. Re-record perhaps for the blank at the beginning when you are explaining each sound.

🙏🌻🌸💜

I first learned about this meditation during one of Beth’s live sessions and it is one of my favorites. It is my “go to” when I need emotional balance. I feel relaxed, focused, and whole again when I finish. Beth is an excellent teacher. She is honest and “real”. She is my favorite and I try to catch her live sessions as much as possible. The time difference is no issue for me because she’s just that great! Thank you for making this available to us, Beth! Namaste 🙏🏼