Reduce stress and enhance focus with Kirtan Kriya

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A simple meditation practice for mental clarity

Kirtan Kriya is an ancient Kundalini Yoga technique that combines chanting, meditation, and hand movements to improve focus and reduce stress. The practice centers around the mantra “Sa Ta Na Ma”, repeated while touching the thumb to each finger in sequence:

  • Saa – Thumb to index finger
  • Taa – Thumb to middle finger
  • Naa – Thumb to ring finger
  • Maa – Thumb to little finger

How to practice:

  1. Sit with your spine straight and eyes closed. Visualize the sound flowing in through the top of your head and out your forehead in an L-shape.
  2. Chant aloud for 2 minutes.
  3. Whisper for 4 minutes.
  4. Silently repeat for 4 minutes.
  5. Reverse: whisper for 2 minutes, then chant aloud for 2 minutes (total 12 minutes).
  6. Finish by inhaling deeply, stretching your arms overhead, and exhaling slowly.

This rhythmic combination of sound and movement is believed to enhance memory, calm the mind, and promote overall well-being.

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