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YOGA & MEDITATION GET ACTIVE
Kirtan Kriya Meditation
Clinical research has shown that practicing Kirtan Kriya for just 12 minutes a day can improve cognition and
activate parts of the brain that are central to memory.
HOW TO PRACTICE KIRTAN KRIYA
Time of day: You can complete it anytime of the day, although
in Yogic philosophy upon waking is a good time as it claimed
you will reap the benefits for the rest of the day. It is also
claimed that Kirtan Kriya aids sleep so before bed maybe a
good time for you.
There are a number of different elements to Kirtan Kriya. 4. Eye position: Your eyes will be closed during the
1. Seated position: Make sure you are comfortable seated meditation and you are aiming to concentrate on the
point between your eyebrows.
upright in the chair or on a meditation cushion. If you are 5. Visualisation: Your focus of concentration is the L form
on a chair uncross your legs. Sit tall, try to relax and have (see illustration), while your eyes are closed. With each
a gentle smile on the face. Gently tuck your chin inwards syllable, imagine the sound flowing in through the top
and slightly downwards. This helps to keep your spine in of your head and out the middle of your forehead.
alignment.
2. Mantra: SAA, TAA, NAA, MAA. In Kundalini Yoga, these are L form of Concentration
considered the four primary sounds. We will chant for in
the following cycles 6. To come out of the exercise, inhale very deeply, stretch
• 2 minutes out loud your hands above your head, and then bring them down
• 2 minutes whispering slowly in a sweeping motion as you exhale.
• 4 minutes silent
• 2 minutes whispering www.kundaliniyoga.ie
• 2 minutes loud
During the silent phase silently mouth ‘Saa, Taa, Naa, Maa’
Always continue the hand gestures.
3. Mudra (Hand gestures): There are 4 different hand
gestures that we use along with the Mantra. Don’t worry
if you don’t get the hand movements straight away as it
can take practice.
When chanting complete the following:
‘Saa: Thumb to index finger…….
Taa: Thumb to middle finger……..
Naa: Thumb to ring finger…………
Maa: Thumb to little finger……..
74 Active Retirement Ireland www.activeirl.ie
Kirtan Kriya Meditation
Clinical research has shown that practicing Kirtan Kriya for just 12 minutes a day can improve cognition and
activate parts of the brain that are central to memory.
HOW TO PRACTICE KIRTAN KRIYA
Time of day: You can complete it anytime of the day, although
in Yogic philosophy upon waking is a good time as it claimed
you will reap the benefits for the rest of the day. It is also
claimed that Kirtan Kriya aids sleep so before bed maybe a
good time for you.
There are a number of different elements to Kirtan Kriya. 4. Eye position: Your eyes will be closed during the
1. Seated position: Make sure you are comfortable seated meditation and you are aiming to concentrate on the
point between your eyebrows.
upright in the chair or on a meditation cushion. If you are 5. Visualisation: Your focus of concentration is the L form
on a chair uncross your legs. Sit tall, try to relax and have (see illustration), while your eyes are closed. With each
a gentle smile on the face. Gently tuck your chin inwards syllable, imagine the sound flowing in through the top
and slightly downwards. This helps to keep your spine in of your head and out the middle of your forehead.
alignment.
2. Mantra: SAA, TAA, NAA, MAA. In Kundalini Yoga, these are L form of Concentration
considered the four primary sounds. We will chant for in
the following cycles 6. To come out of the exercise, inhale very deeply, stretch
• 2 minutes out loud your hands above your head, and then bring them down
• 2 minutes whispering slowly in a sweeping motion as you exhale.
• 4 minutes silent
• 2 minutes whispering www.kundaliniyoga.ie
• 2 minutes loud
During the silent phase silently mouth ‘Saa, Taa, Naa, Maa’
Always continue the hand gestures.
3. Mudra (Hand gestures): There are 4 different hand
gestures that we use along with the Mantra. Don’t worry
if you don’t get the hand movements straight away as it
can take practice.
When chanting complete the following:
‘Saa: Thumb to index finger…….
Taa: Thumb to middle finger……..
Naa: Thumb to ring finger…………
Maa: Thumb to little finger……..
74 Active Retirement Ireland www.activeirl.ie
