Spiritual Practices for Mind, Body, Spirit Wholeness: Kirtan Kriya

Welcome to the third installment in our Spiritual Practices series!

Each month, I’m introducing you to one of my favorites and this month, we’ll be exploring the powerful Kundalini meditation practice of Kirtan Kriya

I was introduced to Kirtan Kriya in October 2020 when I enrolled in a 40-Day challenge led by the spiritual teacher, Jennifer Hadley, and I’ve been a devotee ever since! The name perfectly summarizes its simplicity – “kirtan” means song, and “kriya” refers to a specific set of finger movements.

Sitting in a cross-legged position, you touch each finger to your thumb while chanting, “Saa Taa Naa Maa.” Continue chanting OUTLOUD for 2 minutes and visualize the sounds coming down through your crown and out through the third eye. Then you WHISPER them for 2 minutes, then say them SILENTLY in your mind for 4 minutes (while continuing the mudras) before returning to the 2-minute whisper and 2-minutes out loud.

Those sounds come from the mantra “Sat Nam” which means “my true essence.” Repeating the words out loud triggers specific meridian points in the mouth for the hypothalamus, the pineal, and the pituitary glands. And touching each finger has meaning, too:

Index finger-Jupiter finger: knowledge and expansion
Middle finger-Saturn finger: patience, transforming emotions to devotion, responsibility
Ring finger-Sun finger: physical vitality, health, beauty
Little finger-Mercury finger: communication, functioning in the world
Thumb: positive ego

Pretty multifaceted, isn’t it?

Clinical research from Harvard Medical School and others shows that a regular practice of Kirtan Kriya calms the nervous system and increases blood flow to the brain. It also increases the number of neurotransmitters that improve communication between brain cells, enhancing brain & memory function). For all those reasons, it’s been recommended by the Alzheimer’s Research and Prevention

I’m happy to send you the notes I’ve compiled from the 40-day challenge and other research to get you started.

You can watch the video below to get the basics… and if you watch it on YouTube, you’ll get even more information in the description there, including links to some of the research and a little instrumental video to guide you through the timing of each section.

Enjoy!

And please join me next month when I’ll introduce you to a beautiful meditation I created years ago called Earthmending. It combines my love affair with trees and commitment to heal and serve humanity.

Connect with Deborah on The Wellness Universe.

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Deborah Roth

Life & Relationship Coach, Deborah Roth, MA is also a Counseling Astrologer, and Interfaith Minister. She leads women’s New Moon Circles and Full Moon TeleMeditations every month and loves designing creative, meaningful rituals for individuals and couples to energize their lives and relationships.

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