The meaning of Kirtan Kriya


Meditation, chant exercise and finger poses (Mudras)
As more of us turn to yoga and meditation to navigate modern life’s stress, it’s exciting to see science catching up with what ancient wisdom has taught for ages. Kirtan Kriya from Kundalini Yoga stands out among the many practices that are gaining attention.
It’s not just any meditation—it’s a superfood for your brain! Known for its deep spiritual roots, Kirtan Kriya also offers promising benefits for brain health, especially in keeping our minds sharp as we age.
So, let’s dive into how this beautiful practice can help ‘age-proof’ our brains and enrich our lives in unexpected ways.
The science behind Kirtan Kriya
The magic of Kirtan Kriya, a practice in Kundalini Yoga, has been studied by the University of California and other researchers. They’ve found that this simple meditation, with its mantra chanting, mudras, and visualizations, can change our brains.
Imagine a practice that boosts your memory, increases blood flow to the brain and sharpens your focus.
Researchers are finding this about Kirtan Kriya. They’ve used neuroimaging to watch this meditation turn on different parts of the brain. The gentle, repetitive actions and sounds strengthen the brain’s pathways. It keeps our minds sharp and wards off cognitive decline that comes with age.
But it’s not just cognitive benefits. Kirtan Kriya is also a stress buster. It reduces stress levels, inflammation, and the risk of conditions caused by chronic stress. This calming effect contributes to overall brain health and clear thinking and relieves us from the stress of daily life.
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Neurological benefits
Research involving Kirtan Kriya meditation has shown significant benefits for brain health. Studies using SPECT scans revealed that this practice enhances brain activity related to attention, concentration, and memory.
Specifically, Kirtan Kriya meditation was found to decrease activity in the brain’s left parietal lobe, which is often associated with spiritual experiences, suggesting a profound impact on the practitioner’s mental and spiritual well-being (Psychology Today).
What’s cool is the decreased activity in the brain’s left parietal lobe. It’s interesting to know that this area is responsible for processing sensory info and spatial orientation and navigation, and the decreased activity here is thought to be associated with profound spiritual experiences, meaning a state of deep relaxation and disengagement from physical sensations.
It could be why we feel more connected to our inner self and the universe during intense meditation.
It isn’t just for cognitive function but also for psychological and spiritual well-being. It shows the twofold benefit of Kirtan Kriya: sharpening the mind and expanding the spirit. It is a great insight into how specific meditation practices like Kirtan Kriya can be strong mental health and spiritual growth tools.
Also, clinically, it has shown potential to improve conditions such as aphasia in stroke patients and may also slow the progression of Alzheimer’s disease.
This simple 12-minute meditation increases oxygen delivery, blood flow, and electromagnetic brain activity. These physiological benefits contribute to improved neurotransmitter functions, critical for brain communication.
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What is Kirtan Kriya?

Kirtan Kriya involves specific finger movements (mudras) and a chant using the primal sound “Sa Ta Na Ma,” representing the life cycle—birth, life, death, and rebirth.
In Kirtan Kriya meditation, the mudras (hand positions) involve touching each fingertip to the thumb in sequence with the chanting of specific sounds. Here’s how they correspond:
- Saa: Touch the index fingers of each hand to your thumbs.
- Taa: Touch the middle fingers to your thumbs.
- Naa: Touch the ring fingers to your thumbs.
- Maa: Touch the little fingers to your thumbs.
These movements are repeated in sync with the “Sa Ta Na Ma” chant during the meditation practice. This meditation is about spiritual awakening and enhancing cognitive functions.
How to Practice
Here’s a brief guide on practicing Kirtan Kriya:
- Start by finding a comfy spot to sit—feel free to plant your feet flat on the ground or cross your legs yoga-style, whatever suits your fancy. Sit up straight, aligning your spine right over your hips. Just breathe naturally, close your eyes, and let yourself settle in.
- Now, let’s introduce the mudras. Relax your arms at your sides, palms up. You can put your hands in your lap if that feels more comfortable. Press each fingertip to your thumb in turn. Start with your index finger as you say “Saa,” then your middle finger for “Taa,” and so on.
- As you say it, imagine energy coming down from above – maybe from the universe or whatever spiritual realm feels right to you. Picture this energy entering your head’s crown, flowing through your mind and resting at your third eye, the centre of intuition between your eyebrows.
- Feel the vibration of the sounds as you say them. Say them loudly for about 2 minutes, really getting into the resonance of each one. Then soften your voice to a whisper for 2 minutes. Internalize the chant for 4 minutes, letting it echo in your mind. Whisper for 2 minutes, then go back to saying them out loud for the last 2 minutes. A timer can help, but you’ll soon get a feel for the best timing.
After the meditation, inhale fully and fill your lungs. Then, raise your arms above your head, stretch your spine gently, and sweep them down to your sides as you exhale.
If this sequence feels uncomfortable at first, don’t worry. With regular practice, you will start coordinating the breathing and the movement. Think of these meditation sessions as a way to rejuvenate your mind, body, and soul.
Impact on your daily life

Try Kirtan Kriya daily and see how it changes your day. Imagine waking up feeling centred and clear-headed with a meditation that calms and sharpens your mind. For many, it becomes a moment of peace amid the chaos of daily life. When you increase mental clarity and emotional stability, the
When you reset the button on your stress levels and can approach your day with focus and resilience, it enriches your life and makes your challenges smaller and your joys bigger.
Conclusion
Kirtan Kriya is a holistic approach to wellness that aligns the brain, body and spirit for mental health and spiritual growth.
Whether you’re a seasoned meditator or new to meditation, consider this meditation part of your daily routine to support cognitive functions and mental health. See how it increases your mental clarity and overall well-being over time.
Kirtan Kriya is a versatile practice that can be easily integrated into any lifestyle, making it a small investment of time for significant mental and spiritual health gains. It’s suitable for all ages and lifestyles, ensuring everyone can benefit from its effects.
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