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11 Minute Sa Ta Na Ma Meditation Instruction

The 11 Minute Sa Ta Na Ma / Kirtan Kriya Meditation practice instructions follow.

The instructions for the 31 minute practice can he found here.

Mantra with Mudra

The Sa Ta Na Ma meditation uses a mantra combined with a mudra.

While chanting SA TA NA MA we are also using our fingers, alternately press the thumb with the four fingers.

Press hard enough to keep yourself awake and aware of the pressure.

Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.

Sa Ta Na Ma - Kirtan Kriya - mudra showing the 4 finger positions

SA TA NA MA Mantra Video.

A wonderful video with Guruka Singh Khalsa showing the steps involved in practicing the Kirtan Kriya meditation.I love this video. I watched it often as I was learning the SaTaNaMa meditation and I like to go back to it.

The Practice

Sit with a straight spine.
Bring your mental focus to the brow point – your Third Eye.

We start we a Speaking Voice, then a Whisper, then Silent.

In Silent mode you are still mouthing the Mandra.

The mantra pattern is:

  • Whisper – 2 minutes
  • Silent – 3 minutes
  • Whisper – 2 minutes
  • Speaking Voice – 2 minutes
  • Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye.

    This is very important and must be done with each sound. It is an essential part of the cleansing process.

    If this part of the meditation is not done, you may experience a headache.

    Each time you close a mudra by joining the thumb with a finger, your ego “seals” its effect in your consciousness. The effects are:

    While doing the meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind.

    If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger.

    Whatever you experience is OK. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the cleansing process.

    1 Minute Relaxation

    1 minute relaxation at the end of the meditation

    Inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers. You can involve the whole body and spine. Exhale.

    Repeat 1 or 2 more time if you desire. This is an important part of the meditation as it helps move and release the energy in the body.

    Then sit quietly and listen inside, hear the mantra and experience the energy flowing in throw your Crown Chakra and out through your brow (Third Eye).

    Do not do the finger movements while relaxing.

    Relax for a few minutes before going about your day. Or relax on your back. If it is before bed time, simply go to sleep.

    Go here for the 31 Minute Sa Ta Na Ma meditation instructions .

    Go back to Sa Ta Na Ma / Kirtan Kriya.



    1. 44: Stretching - February 17, 2014

    […] 11 Minute Sa Ta Na Ma Meditation Instruction […]

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