Kirtan Kriya, as known 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 is still today a basic recommendation for each student. Yogi Bhajan said that if you can only do one meditation, this is the one. Mantras are powerful cleansing tools that access the subconscious mind, restructuring it to the most elementary level.

Practicing Kirtan Kriya provides strong health and excellent regeneration of skills and senses, works in the glandular system, allows you to redirect the mind and direct us towards a transformational change. This meditation connects us with the evolutionary nature of our own existence using primordial sounds. It has the power to break habits and addictions and is a powerful tool to restore emotional balance. It helps you focus and center. If you want to welcome a new dimension of being into your life and are prepared for change, this meditation is for you.

In addition, Kirtan Kriya has several scientific studies that support its benefits, such as the Psychoneuroendocrinology journal published an article in 2013 backing the technique and another study published in the April issue of the Journal of Alzheimer's Disease which confirms that yoga and a recognized form of publication as Kirtan Kriya improves brain functioning by increasing connectivity, improving memory and decreasing mood aberration.

The Sa Ta Na Ma mantra comes from one of the oldest "Sat Nam" mantras, which means "true identity."

SA is the totality of everything that was, is or will be. It is the beginning and the infinite. TA is the creativity, existence and life that manifests the infinite. NA is the transformation of consciousness, change, death. MA is regeneration and rebirth. The conscious experimentation of the joy of infinity.

When used cyclically, the song "Sa Ta Na Ma" reminds us of the endless cycle of life, our infinite existence and the continuous journey of the soul (atman).


Posture: Sit in easy pose with a straight spine and a slight neck lock. The wrists are on the knees, arms and straight elbows, start with your hands on Gyan Mudra (Join thumb and index fingers).

Eyes: Closed with attention to the eyebrows.

Mantra and Mudra: Sing Saa, Taa, Naa, Maa. With each sound, alternate between four mudras (See Animated Image at the end) of this post.

SAA presses the thumb and index finger. It frees us from limitations and brings knowledge. TAA presses the thumb and middle. It gives us wisdom, patience and purity. NAA presses the thumb and ring finger. It fills us with vitality. MAA presses the thumb and little finger. Help clear communication.

Visualization: With each syllable we sing we imagine the sound and energy entering through the crown and out through the third eye. This is known as an L-shaped display, which is said to clean thoughts and reduce headaches. As the pineal and pituitary glands are found in these places, you can experience a wide range of emotions while practicing Sa Ta Na Ma. Allow emotions to simply flow through the third eye. Do not try to control or avoid them and just flow with what is happening.

Time: 11 - 31 minutes. When practicing for 31 minutes, start singing out loud for 5 minutes, then whisper for 5 minutes, with the silent section lasting 10 minutes. When practicing for shorter periods, keep the proportions of time equal.

If during the silent part of the meditation, the mind wanders out of control, whispers again, loudly, whispers, and returns to silence. Do this as often as necessary.

The short version is divided as follows:

2 minutes - Sing out loud

2 minutes - Whisper

3 minutes: Mentally silent singing

2 minutes - Whisper

2 minutes - Sing out loud

To start, we recommend 11 minutes guided by the background music of singer Nirinjar Kaur, so you don't have to worry about time and you can sing along:

If you want to practice the long version:

Before starting your meditation and playing the background music, sing the mantra Ong Namo Gurudev Namo three times with your eyes closed, once you have sat down to meditate.

When you finish, abandon the movement of your fingers and remain silent watching your body and your mind. Take a deep breath and for closing, remember to thank the universe and Sat Nam.

It is recommended to do this meditation daily, even before bedtime or whenever possible.

You can opt for a quarantine, the reason for quarantine meditation is that forty days is the time needed to change a habit. Other usual times are:

40 days: Change a habit.

90 days: Confirm the habit.

120 days: You are the new habit.

1,000 Days: Mastery of the new habit.

It is time to shine. Sat Nam 🌞

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