Kirtan Kriya Meditation Instructions

Simple tool with many amazing benefits

Kirtan Kriya Meditation is one of the most powerful mindfulness tools I have ever tried. It is an amazing way to stay grounded, reduce stress, anxiety, and to improve how your brain works – see my other post on the benefits of this meditation. In this post I would like to share instructions on how to do this meditation. Let me know if you have any questions!

1. Sit in a Comfortable Position

• Sit cross-legged on the floor or in a chair with your spine straight.

• Rest your hands on your knees or thighs.

• Gently close your eyes, or focus them lightly at the space between your eyebrows (the third eye point).

2. Chant the Mantra: SA TA NA MA

These four sounds represent the cycle of life:

• SA – Birth / Beginning / Infinity

• TA – Life / Experience

• NA – Death / Transformation

• MA – Rebirth / Renewal

3. Use Mudras (Finger Movements)

With each syllable, touch your thumb to the following fingers in sequence:

Mantra Finger

SA Index finger

TA Middle finger

NA Ring finger

MA Little finger

Repeat this pattern continuously throughout the meditation.

4. Melody: Use Part of the Tune of “Mary Had a Little Lamb” 

Here’s how the mantra fits the melody:

SA TA NA MA

(E D C D)

(Mary had a)

Each syllable is sung gently and evenly, one note per beat. If you’re using the key of C major, the notes are:

• SA – E

• TA – D

• NA – C

• MA – D

Repeat the melody loop smoothly as you chant.

5. Vocal Pattern (Timing for a 12-Minute Practice)

The chanting goes through three different vocal tones, then reverses back:

2 minutes: Sing SA TA NA MA loudly

2 minutes: Whisper SA TA NA MA

4 minutes: Repeat it silently in your mind

2 minutes: Whisper SA TA NA MA again

2 minutes: Sing SA TA NA MA loudly again

Optional: Use a timer or guided track to help stay on pace. I use this YouTube video/audio to stay on track: https://youtu.be/NNwAz2BRsak?si=mZ-ByMiKgdUPTo-b

6. Visualization (Optional but Powerful)

As you chant or mentally repeat the mantra, visualize the sound entering through the top of your head (crown chakra) and exiting through your forehead (third eye point), in an L-shaped movement of light or sound.

This enhances focus and stimulates the brain.

7. Closing the Meditation

• After your last chant, inhale deeply through the nose.

• Stretch your arms upward, fingers spread wide.

• Exhale slowly, and relax your hands down.

• Sit quietly for a moment with eyes closed, and just observe how you feel.