Posture: Sit in easy pose. Cross your wrists in front of your heart. The palms are facing the body and also slightly up.
Eyes: Focus your eyes on the tip of your nose.
Breath and Mantra: Breath naturally. Out loud, say each syllable of the mantra Sa-Ta-Na-Ma as you alternate touching each finger to the thumb. So on Sa, you touch the tip of your index finger to your thumb. On Ta, you touch your center finger. On Na you touch your ring finger. On Ma, the pinky finger.
Duration: 3 - 11 minutes
Inhale, exhale, then relax.
Kirtan Kriya is one of the more famous of the kundalini yoga meditations. It uses the mantra Sa-Ta-Na-Ma.
Sa is a sound expression of the Universe.
Ta is the sound of Life.
Na is the sound of Death.
Ma is the sound of Rebirth.
Chanting Sa-Ta-Na-Ma is the nuclear form of Sat Nam that you were introduced to earlier. Because it is a split of that mantra Sat Nam, the Sa-Ta-Na-Ma literally has the energy of the atom in it.
That's why it can do major, creatively transformative things. Chanting Sa-Ta-Na-Ma totally reorganizes your whole thought matrix.
-Insert from Invincible Living
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