Kirtan Kriaya (Sa Ta Na Ma Meditation)

The kirtan kriya is known in Kundalini yoga, which are the teachings of Yogi Bhajan, as a practice for creating abundance. This practice is so powerful it can change your current circumstances or give you access to create big change and receive abundance at important times in your life. It has been said to bring a total mental balance to the individual psyche, focus, improved memory and has a list of many other benefits I shared below.

Yogi Bhajan said that "Behavior patterns are the result of the radiance of the psyche and frequency of the magnetic field in relationship to the universal psyche and magnetic force."
Kundalini Yoga: The Flow of Eternal Power, Shakti Parwha Kaur Khalsa.

“The radiance of the psyche is dependent upon the active functioning of both the pituitary and pineal glands. The pituitary gland regulates the entire glandular system. The secretion of the pineal gland creates a pulsating radiance that activates the pituitary gland. The mind goes out of balance when the pineal gland is dormant. The imbalance makes it seem impossible to break mental and physical addictions. The mantra SA TA NA MA to a powerful tool to recreate balance in the mind.”

Below I write about how much KIDS love it too!


“40 Days: Practice every day for 40 days straight. This will break any negative habits that block you from the expansion possible through the kriya or mantra.

90 Days: Practice every day for 90 days straight. This will establish a new habit in your conscious and subconscious minds based on the effect of the kriya or mantra. It will change you in a very deep way.

120 Days: Practice every day for 120 days straight. This will confirm the new habit of consciousness created by the kriya or mantra. The positive benefits of the kriya get integrated permanently into your psyche.

1000 Days: Practice every day for 1000 days straight. This will allow you to master the new habit of consciousness that the kriya or mantra has promised. No matter what the challenge, you can call on this new habit to serve you.”- Yogi Bhajan

I have taught my son’s schoolmates at his school and had resounding reviews from the children. They can sit for 11 minutes with no problem and feel the results of peace within immediately. They certainly are ‘little masters’ and I have been fueled by their natural abilities to be meditated!

They have a natural connection to Source that we must teach them to continue to cultivate through their years. This is why I am fueled to teach the parents how to create space for this to happen.

Remember that children just know how to chime in. My son and I have sat for 11 minutes a day for 54 days in a row with great success during a challenging period in our lives. We started practicing when he was 5 years old and we still apply it when we feel necessary. He practiced with ease just like a little master!

It is said to start slow and increase the time. I feel 11 minutes a day for 40 days straight days is a perfect concentration for my lifestyle and also my son. Some say it is a 12 minute meditation because of the one minute silent rest at the end. You can increase the practice to 2.5 hours a day if you wish. The power is in the precision and consistency of the practice. 40 days is a great beginning and will create big change. You can even practice this specific This for over a year!!

But remember even 3 minutes is a great start and practice for how ever many days you choose!

How to do the Kirtan Kriya

“Vibrating on each fingertip alternates the electrical polarities. The index and ring fingers are electrically negative, relative to the other fingers. This causes a balance in the electromagnetic projection of the aura. Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces.

Meditations have coded actions to their reactions in the psyche. But because Kirtan Kriya is effective and exact, it can also lead to problems if not done properly.”

Posture: Sit straight in crossed legged position called easy pose.

Eyes: Meditate at the Brow Point.

Mantra: Produce the five primal sounds (panj shabd): S, T, N, M, A, in the original word form:

SAA: Infinity, cosmos, beginning

TAA: Life, existence

NAA: Death, change, transformation

MAA: Rebirth

“Each repetition of the entire mantra takes 3 to 4 seconds. This is the cycle of Creation. From the Infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousness to the joy of the Infinite through which compassion leads back to life.

Mudra: This mantra can be done in many different mudras. Most common is to begin in Gyan Mudra. The elbows are straight while chanting, and the mudra changes as each fingertip touches in turn the tip of the thumb with firm pressure.

Mantra and Mudra: Chant Saa, Taa, Naa, Maa. With each sound, alternate through four mudras:

See below…

  • On Saa, touch the first (Jupiter) finger; Gyan Mudra (knowledge)

  • On Taa, touch the second (Saturn) finger; Shuni Mudra (wisdom, intelligence, patience)

  • On Naa, touch the third (Sun) finger; Surya Mudra (vitality, energy of life)

  • On Maa, touch the fourth (Mercury) finger; Buddhi Mudra (ability to communicate)

Chant in three languages of consciousness:

Human: normal or loud voice (the world)

Lovers: strong whisper (longing to belong)

Divine: mentally; silent (Infinity)” -

11 minute version

Time: Begin the kriya in a normal voice for 2 minutes; then whisper for 2 minutes; then go deep into the sound, vibrating silently for 3 minutes. Then come back to a whisper for 2 minutes, then aloud for 2 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 11 minutes. Follow with one 1 minute of silent prayer. Then inhale, exhale. Stretch the spine, with hands up as far as possible; spread the fingers wide, taking several deep breaths. Relax.

“Comments: Each time the mudra is closed by joining the thumb with a finger, the ego “seals” the effect of that mudra in the consciousness”.

Benefits of Kirtan Kriya

“And, it’s not just yogis who love it: this meditation is starting to be studied by Western medicine as a treatment for all sorts of medical and mental health ailments.  Once such study conducted by The Alzheimer’s Research and Prevention Foundation (ARPF) found the following benefits to consistent practice of Kirtan Kriya:



  1. Improved memory

  2. Reduced Stress

  3. Enhanced Brain Blood Flow

  4. Increased Healthy Brain Size

  5. Improved Brain Chemistry

  6. Increased Telomerase (parts of genes that keep us young)

  7. Decrease in Bad Genes

  8. Improvement of Good Genes

  9. Improved Sleep

  10. Less Depression

  11. Clarity of Purpose

  12. Spiritual Well-being

While these are awesome benefits- and enough reason to start the meditation today- it is helpful to learn some of the more subtle- yet to be studied and fully understood- benefits.  The technology and tradition of yoga are based on a deep understanding of the structure of the psyche, and the effects of specific sounds, movements, and postures, and has a far deeper and energetic understanding of human beings than Western science.

As with many Kundalini meditations, there are four components to the Kirtan Kriya meditation: the mantra that you chant, the positions you hold your hands in (mudra), the different volumes you chant in, and the visualization.  We will share the mechanics and benefits of each below.”

To add a final note: For ease I play this video at night to help us with the timing.

Thank you for helping me share the incredible medicine of this practice taught by Yogi Bhajan!

I hope this makes it’s way into your home practice when the time is right!

Rewire, Reconnect, Remember- Yve

*Please keep yourself on my mailing list if you are interested in my various 'Healing arts’ offerings for yourself or for your children.”

Yve Hart