Sa Ta Na Ma Meditation – Our Guide To Kirtan Kriya

Today one of my meditation students told me they had been feeling down and burned out. They wanted to learn a new technique that would promote feelings of joy and happiness. Based on my 25 years of experience, the one method that immediately came to mind was Sa Ta Na Ma meditation, a form of Kirtan Kriya.

Kirtan Kriya is a form of Kundalini meditation that combines mantra, mudra, and focused awareness. The “Sa Ta Na Ma” chant—meaning birth, life, death, and rebirth—acts like a reset for the nervous system. It’s more than relaxing; it rewires how you experience stress and cultivates happiness deep within.

The joy this brings is best when shared, which is one reason why my students like to do this with me rather than alone.

Steps for Kirtan Kriya / Sa Ta Na Ma Meditation

Please note that Kundalini meditations are complex and in some instances risky, which is one reason people often prefer to do this technique with me in person.

1: Sit with good posture.

Make sure your spine is straight but relaxed. Close your eyes but leave a very slight opening. Traditionally we would dress in pure white with a shawl. According to Yogi Bhajan, a person performing this meditation dressed in pure white “Will know the unknowable, see the unseeable”. Although you might want to take that with a pinch of salt.

2: Start to sing the mantra 

While singing, focus on the sound of the mantra. You should sing with the proper melody, like so:

While singing, use the following mudras (hand positions):

2a: While singing “Saa”, touch your thumbs and index fingers together on both hands.

2b: On “Taa’, touch the middle fingers and thumbs.

2c: When you get to “Naa”, touch your ring fingers and thumbs.

2d: Finally, on “Maa”, touch the little fingers and thumbs.

Touching the fingers in this way is traditionally said to to bring the following mental health benefits:

• Index finger: Used for knowledge.
• Middle finger: For purity and patience.
• Ring finger: For vitality.
• Little finger: For communication.
  

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3: As you sing each syllable, visualize the sound flowing through the chakras. 

If you are new to the chakras, you will want to read my guide to chakra meditation for beginners. 

Otherwise, focus on the chakras in the following order:

• Crown chakra
• Third Eye Chakra
• Throat Chakra
• Heart Chakra
• Solarplexus Chakra
• Sacral Chakra
• Root Chakra
  

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4: How to sing

1. For the first two minutes, sing with your regular voice.
2. Now sing for two minutes in a whisper.
3. Now sing the sound inwardly (silently and only in your mind).
4. Reverse the order above (go through the steps again in order c), b), a))

4: Ending

Take a deep breath and stretch your hands over your head. Now bring them down in a sweeping motion on the exhale. Congrats. You’ve just done Sa Ta Na Ma.

If you like, I can guide you through this technique in person in a private session.

The Meaning of “Kirtan Krita” and “Sa Ta Na Ma”

Kirtan Kriya

The name comes from two Sanskrit words: Kirtan and Kriya. We pronounce it “KER-tun KREE-a”.

“Kirtan” means narrative or story. This concept stems from Hindu chants and prayers [READ: Chanting meditation]. Originally, these would be sung to honor the gods. They would be accompanied by music and acting.

A “Kriya” is a set of practices used to achieve a specific outcome. These practices include breathing techniques and physical exercises.

Meaning of SA TA NA MA

When we do the Kirtan Kriya, we use the Kirtan “Sa Ta Na Ma”, which basically means “True Identity”.  This is the meaning from Sikhism.

In yoga, it means something different:

• Sa: Infinity, cosmos
• Ta: Life
• Na: Death, change, transformation
• Ma: Rebirth

Ultimately, this interpretation represents the cycle of creation, which is why if you are one of my students I might have asked you to visualize the cycle of creation while doing this method.

Benefits of Sa Ta Na Ma Meditation

Just 12 minutes of daily practice can create mental balance, boost positivity, and promote longevity. Here are a few key benefits that I’ve seen firsthand with my students:

– Mental Clarity: It enhances focus and helps clear mental fog, which is particularly beneficial for those feeling overwhelmed.

– Reduced Stress: The mudras and mantra stimulate the hypothalamus and activate the parasympathetic nervous system, aiding relaxation.

– Boosted Positivity: The chanting and mudras have a profound effect on your emotional state, shifting you toward positive thinking and mindfulness.

– Improved Brain Health: Scientific research highlights its potential benefits for mental health conditions like dementia and Alzheimer’s.

One of my clients, for instance, found that after incorporating Kirtan Kriya into their daily routine, their mood stabilized, and their stress levels reduced significantly. It’s a simple yet powerful practice that can have transformative effects on your mental well-being.

Scientific Backing for Kirtan Kriya

Research shows numerous benefits of Kirtan Kriya, and suggests that just 12 minutes a day can improve cognitive function, reduce stress, and aid in conditions like dementia and Alzheimer’s. The practice stimulates brain activity, especially in areas related to memory, emotional regulation, and relaxation

Summary

Sa Ta Na Ma meditation is an uplifting and joyful practice. By combining mantra chanting, mudras, and focused breathing, it offers a powerful way to cultivate peace and positivity.

If you’re ready to experience the transformative benefits of Kirtan Kriya for yourself, I invite you to book an online meditation lesson with me. Together, we’ll tailor this practice to meet your unique needs and help you unlock your full potential.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.