Kirtan Kriya-The Ultimate Meditation

Here are my ramblings about  Kirtan Kriya

Feel free to skip the ramblings and just do it 

Kirtan Kriya 

Tune In  Take a few deep Breaths,  

• Sit in easy pose or in a chair with feet flat on the floor (This can also be done walking just be sure to keep a strait back.)
• Arms should be stretched out with the back of the hands resting on the knees, or at your side if you are  walking.  
• Eyes should be closed and focused at the brow point also called the 3rd eye.
•  Mudra- changes start in Gyan Mudra (Thumb  and pointer  pressing with the other fingers  outstretched and together). Move the  thumb to the middle finger,  then ring finger, and  little finger and pressing the thumb and finger as you say each sound of the Mantra.
• The Mantra  Sa Ta Na Ma  
• The breath  should come  naturally during the spoken parts of the Meditation and should be in and out in a slow steady rhythm during the silent portions.  
• As you meditate  visualize  white light energy coming down through the top of your head and out through  your third eye in a L shape. This will help eliminate head aches.  
• The order of the meditation is: Chant Sa Ta Na Ma for 1 min, whisper it for 1 min,  chant it silently in your mind for 1 min, Then work your way back up  by continuing your silent chanting for 1 min, whisper it for  1 min,  and chant for 1 min. Next stretch arms out wiggle fingers as you suspend your breath for  three breaths. Then let your hands fall  to  knees in receptive pose (hands cupped) and sit in stillness and quiet your mind for one minuet.

Beginers start with 7 min.
 1 min for each  portion ( 1 min chant, 1 min whisper, 1 min silent then work your way back out, 1 min of silent, 1min of whisper, 1 min chant. ) Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

IF that is easy try  it for  14min
 2 min for each  portion ( 2 min chant, 2 min whisper, 2 min silent then work your way back out, 2 min of silent, 2min of whisper, 2 min chant. ) Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

Work up to  31 min
Begin the kriya by chanting for 5 minutes; then whisper for 5 minutes; then go deep into the sound, vibrating silently for 10 minutes. Then come back to a whisper for 5 minutes, then aloud for 5 minutes. The duration of the meditation may vary, as long as the proportion of loud, whisper, silent, whisper, loud is maintained.
To End: This sequence will take 30 minutes. Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

 Start out  with  One min for each set and then build up, adding  one  or 2 min at at time to each set, always keeping the stretch and quieting of the mind at the end  1 min regardless of how much you  add time  to the sets until you have  built up to 31 mins.  Why do you want to build up your time? Read more  about that  HERE 

 For your convenience here is a good meditation  Timer . There are many more online and many apps for your device.        

SA  Infinity or God          - Pointer Finger           Stimulates knowledge, wisdom, receptivity, & calmness

TA Life, Birth,                   -Middle Finger           Promotes patience, discernment, and commitment.

NA Death and change       -Ring Finger               Revitalizing energy, health, and vitality

MA Re-birth                     -Pinky Finger            Creates capacity to clearly and intuitively communicate

                                               

                                                 -Thumb                       corresponds to your Ego

 

* IF you want to  think Heavenly Father as you touch your pointer,  Jesus Birth as you touch your  middle finger,  His atonement and Death as you touch your ring finger, and  His resurrection as you touch your pinky finger. Making this connection to the plan of salvation during the silent  portion of this meditation has been so  uplifting for me.

So in a nutshell do this every day for 40 days and you  will feel closer to God in many ways. Your prayers will become deeper, you will have a better  out look on life, you will be more  calm in situations where you would normally  lose your temper or be stressed, and you will start to  notice the Energy of the Atonement surround you as you  go through out your day. 

Read more on :

Head Covering Here 

Sadhna  Here

Sat Nam  Here 

https://www.3ho.org/files/pdfs/KirtanKriya.pdf

Head Covering

In the Old Testament covering your head in prayer or spiritual work represented submission, and humility  and all priests were required to wear a head covering when they worked in the temple.
See Exodus 29:6 
6 And thou shalt put the mitre upon his head, and put the holy crown upon the mitre. If you look at the foot note the HEB translation is turban. 
 "A mitre was made of linen and was a wrap of linen about his head in the form of a turban... The holy crown was a plate of gold which had these words, "holiness to the Lord", engraven on it." (Bible Hub)
Meditation is  a  way to come in to the  presence of the Lord. We cover our heads and crown our selves as we do so. I  reminded of the temple. In the temple everyone covers their heads in preparation for more spiritual knowledge.  We do not cover heads at baptism, or when receiving the  gift of the Holy Ghost,  nor do  we cover our heads when we are receiving our washing and anointings. We cover our heads when we  come before the Lord to receive our Endowment, knowledge from on high, and great blessings and "the crowning" sealing ordinances.  

Covering our heads  lends focus to our meditation. I love it when I cover my head with a scarf there is a very royal feeling about it- perhaps its because I played too much dress-up as a child, but when I do  I feel like a princess I feel like the princess that I am, I am royal and an heir to  a vast kingdom. So for a few min each day ( or maybe even all day) Im going to dress the part of a princess, and remember  who I really am,  a daughter of God, A princess who is seeking knowledge and peace from the all knowing King of the Universe.

I also find  that on hard days, when I am having problems being patent and  talking like a princess would to others, if I put a hat on it reminds me to act  more God like and gives me that constant reminder to chose to act like a Goddess and not like a natural man.

If you want more info Read my awesome KY teacher's  post on it. HERE

More behind the science of covering your head is  found HERE