Kirtin Kriya, often referred to as SA TA NA MA meditation, is the
most important meditation in Kundalini Yoga. It was one of the first
meditations taught by Yogi Bhajan and remains today as a foundation
meditation recommended for every student of Kundalini yoga. Yogi
Bhajan says that if you can do only one meditation, this is it.
This meditation is given for everything from breaking habits to
achieving emotional balance.
SA is the beginning, infinity, the totality of everything that ever
was, is or will be.

TA is life, existence and creativity that manifests from infinity.

NA is death, change and the transformation of consciousness.

MA is rebirth, regeneration and resurrection which allows us to
consciously experience the joy of the infinite.


SA TA NA MA is so primal that its impact on our psyche is like
splitting an atom. The power of his mantra comes from the fact that
it rearranges the subconscious mind at the most elementary level.
It has the power to break habits and addictions because it accesses
the level of the mind where habits are created.

DIRECTIONS:

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

Chant SA TA NA MA. While chanting 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 press the thumb and the first or Jupiter finger together with
pressure.
TA press the thumb and the middle or Saturn finger together.
NA press the thumb and the ring or Sun finger together.
MA press the thumb and the small or Mercury finger together.

The Jupiter finger brings in knowledge, expands our field of
possibilities and releases us from limitations.

The Saturn finger gives us patience, wisdom and purity.

The Sun finger gives us vitality and aliveness.

The Mercury finger aids clear communication.

Each time you close a mudra by joining the thumb with a finger, your
ego "seals" its effect in your consciousness.

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.

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.

TIMING - 31 MINUTE VERSION

For the first 5 minutes chant OUTLOUD. (The voice of humans.)
For the second 5 minutes chant in an audible WHISPER. ( The language
of lovers.)
For the next 10 minutes chant SILENTLY. (The language of the divine)
Keep the hands, L in the head and tongue moving.
Then 5 minutes WHISPER.
End with 5 minutes OUTLOUD.
The last minute, listen inside and hear the mantra and experience the
L in the head. Do not do the finger movements.
Optimally this meditation is done for 31 minutes. It can also be
done for 62 minutes by doubling the times.


11 MINUTE VERSION

It can also be done for shorter times. Yogi Bhajan has said that
during this stressful time it should be done for at least 11 minutes
every day.
For the eleven minute version do

2 minutes OUTLOUD
2 minutes in an audible WHISPER
3 minutes chant SILENTLY. Keep the hands, L in the head and tongue
moving.
2 minutes WHISPER.
2 minutes OUTLOUD.
Then sit quietly and listen inside, hear the mantra and experience
the L in the head. Do not do the finger movements.

At the end, 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 themeditation as it helps move and release
the energy in the body. 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.