Kirtan Kriya, pronounced as KEER-tun KREE-a, constitutes a form of meditation rooted in the ancient Kundalini yoga tradition, with a legacy spanning millennia. Often characterized as a vocal regimen, this meditation entails the chanting of the syllables Saa Taa Naa Maa in conjunction with repetitive manual gestures, or mudras. While not tethered to any religious doctrine, this practice is adaptable to varying durations, yet dedicating a mere 12 minutes daily has been demonstrated to diminish stress levels and bolster neural activity in memory-centric brain regions.
What is the Meaning of Kirtan Kriya?
Kirtan Kriya (Kirtan meditation) is a meditation practice in Kundalini yoga tradition. It involves chanting a specific mantra while performing repetitive finger movements or mudras. The word "Kirtan" refers to the singing of hymns or mantras, and "Kriya" denotes a set of practices or actions aimed at achieving a particular outcome. So, Kirtan Kriya or Kirtan meditation essentially means a meditative practice involving chanting and repetitive finger movements for spiritual and mental well-being.
What is the Meaning of the Sounds Saa, Taa, Naa, and Maa?
Inthe context of Kirtan meditation, the sounds "Saa, Taa, Naa, Maa" represent specific bija (seed) mantras associated with different aspects of consciousness. Below is a concise overview of the significance of each sound:
- Saa: Represents infinity, totality, and the beginning.
- Taa: Symbolizes life, existence, andcreativity.
- Naa: Stands for transformation and death, the dissolution of the self.
- Maa: Represents rebirth, regeneration, and resurrection.
Together, these sounds are chanted in a specific sequence to balance the energies within oneself and promote mental clarity, emotional stability, and spiritual growth during the Kirtan Kriya practice.
Can Alternative Sounds be Used in Kirtan Kriya Meditation, or are the Prescribed Sounds Essential?
Inthe practice of Kirtan Kriya, the prescribed sounds "Saa, Taa, Naa, Maa" have been specifically chosen for their perceived effectiveness in stimulating certain areas of the brain, promoting relaxation, concentration, and emotional balance. These sounds hold significant importance within the Kundalini yoga tradition and are thought to deeply influence the consciousness of those who practice Kirtan meditation.
However, some individuals may find it challenging or uncomfortable to chant these sounds for various reasons, such as linguistic barriers or personal preferences. In such cases, alternative sounds or mantras can be used as substitutes. These substitutes should ideally be chosen with care, considering their potential resonance with the practitioner and their alignment with the intentions of the meditation practice.
Ultimately, the essence of Kirtan Kriya lies in the focused repetition of sounds or mantras, coupled with synchronized finger movements and mindful awareness. As long as the practitioner maintains sincerity, concentration, and reverence for the practice, variations in the specific sounds used may not significantly diminish the potential benefits of the meditation.
How is Kirtan Kriya Performed?
To practice Kirtan Kriya, follow these steps:
- Select a Comfortable Seating Position: Whether you choose to sit cross-legged on the floor or on a chair with your feet grounded, focus on achieving a relaxed posture. Keep your spine straight, release tension from your shoulders, and allow your hands to rest naturally on your knees or thighs.
- Initiate Deep Breathing: Direct your attention to yourbreath. Inhale deeply through your nostrils, expanding your lungs to capacity, and exhale gradually through your mouth, relinquishing any tension you may be holding. Repeating this process can induce a sense of relaxation in your body and cultivate a calm state of mind.
- Chant the Mantra: Chant the mantra "Saa, Taa, Naa, Maa" aloud or in a whisper, synchronized with your breath and finger movements. Here's a simple guide on performing Kirtan meditation:
· Align your index finger with your thumb for "Saa."
· Match your middle finger with your thumb for "Taa."
· Connect your ring finger to your thumb for "Naa."
· Coordinate your little finger with your thumb for "Maa." - Visualize the Sounds: As you chant each sound,visualize it flowing from the top of your head down to the base of your spine, cleansing and energizing each chakra (energy center) along the way.
- Continue for the Desired Duration: Repeatthe mantra and finger movements for 11-31 minutes, depending on your preference and experience level. Maintain a consistent pace and concentrate on the sensations within your body as well as the resonance of the mantra.
- Transitioning Mindfully: When you feel prepared to conclude the session, take several deep breaths, gradually returning to your usual state of awareness. Pause for a moment of quiet reflection to observe any shifts in your mental or emotional landscape.
- Reflection: Take some timeto reflect on your meditation experience. Take a moment to acknowledge any revelations or sensations that surfaced throughout the session, and remain attuned to your physical, mental, and emotional equilibrium.
- Practice Regularly: To experience the full benefits of Kirtan Kriya, aim to practice it daily or as frequently as possible. Consistency plays a crucial role in enhancing your meditation practice and incorporating its benefits into your everyday routine.
