Sat Nam.
Today we will practice a Kundalini meditation named Kirtan Kriya as taught by Yogi Bhajan.
This meditation brings a total mental balance to the individual psiqué.
It improves concentration and brain function,
Increases intuitive abilities and brings peace and understanding to the practitioner.
Yogi Bhajan suggested that if you can practice only one meditation,
This is the one.
He said that this meditation is a complete healing to develop a positive and relaxed mental.
Sit straight in easy pose.
Find a comfortable seated position with the legs comfortably crossed,
Making sure that your hips are higher than your knees.
Do not hesitate to use blankets to make yourself comfy,
Making sure that your spine is straight.
You can have a slight neck lock if you are used to this practice.
Your hands rest upon the knees and the palms face upwards.
We are going to sing a mantra.
Sat Nam.
Try to have a special focus as you are chanting.
Imagine the energy of each sound moving down through the crown chakra and then out through the third eye point.
It helps to visualize this energy moving in the shape of an L.
Your eyes are closed.
The mantra represents the cycle of creation.
Sa is the infinity or beginning.
Ta is life or existence.
Na is death or change.
And Ma is rebirth.
The hand position,
Called also Mudra,
Changes as each fingertip touches,
In turn,
The tip of the thumb with firm pressure.
Make sure that your fingers alternate Mudras for each syllable chanted,
Linking each syllable of Sa,
Ta,
Na,
Ma with its corresponding Mudra.
On the sound Sa,
Your finger index and your thumb will press.
This represents wisdom.
On the sound Ta,
It's the middle finger and the thumb for patience.
On the sound Na,
It's the ring finger and the thumb for energy.
And finally,
On the sound Ma,
It's the little finger and the thumb.
The Mudras used in this meditation activate pressure points that allow energy to move easily,
Flow to the brain.
Make sure to press firmly,
Even during the silent part of the meditation.
You will begin to chant Sa,
Ta,
Na,
Ma,
Out loud for two minutes,
Then whisper the mantra for two minutes,
Then repeat the mantra silently for three minutes.
Keep alternating the fingers.
And then you will whisper again the mantra for two minutes,
Then out loud for two minutes.
Do not worry,
During those 11 minutes of meditation,
You will be guided with music.
Sit comfortably,
Your spine is straight.
Close your eyes.
For every Kundalini meditation,
We tune in with the Adi mantra,
Ong Namo Guru Dev Namo,
That we sing three times.
Wrap the palms of your hands against each other and put them in the prayer position at the heart center.
Breathe in through the nose.
Exhale through the nose.
Breathe in and begin to think.
Ong Namo Guru Dev Namo.
Breathe in.
Ong Namo Guru Dev Namo.
Last time,
Breathe in.
Ong Namo Guru Dev Namo.
Put your hands on your knees and we will begin the meditation.
Sada Nama.
Sada Nama.
Finger,
Needle,
Ring,
Needle.
Sada Nama.
Sada Nama.
Sada Nama.
Sada Nama.
Sada Nama.
Sada Nama.
Sada Nama.
Sada Nama.
Sadhana mothers You You You You You You You So No Oh Oh No So You You You You You You You You Breathe in through the nose So No You So No For the last time breathe in So No You You You You So No You No You You
