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.
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
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
