This video is designed to assist in practicing this powerful meditation. It keeps time for the meditator. There is additional focus on the meditation that will improve effectiveness that is detailed in my video entitiled "The 12 minute miracle of Kirtan Kriya Meditation." Kirtan Kriya improves memory, eases anxiety and depression, increase focus.
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00:00Hi, I'm Dr. Mitch.
00:12Chirtan Kriya is a meditation practice from kundalini yoga, and it's known for its rich
00:19history spanning thousands of years.
00:23Now, you can practice it seated comfortably in any position.
00:26Since the year 2000, extensive research has highlighted its potential benefits, including
00:35improved memory, better sleep, enhanced mood, reduced stress, and even helping to prevent
00:43age-related dementia and Alzheimer's disease.
00:47In this video, I'll guide you through the often overlooked mindfulness exercises that
00:55accompany Kirtan Kriya meditation.
00:58Now, remember, progress is not about perfection.
01:03The more you focus during meditation, the more effective it becomes as it harmoniously engages
01:12multiple brain areas.
01:15Think of Kirtan Kriya as a workout for your brain.
01:18Now, let's start with the mantra, which is Sa, Ta, Na, Ma.
01:24Using a mantra helps concentrate the mind.
01:28And when paired with finger movements, it adds another layer to the meditation.
01:35Your finger movements should follow the mantra rhythm like this, Sa, Ta, Na, Ma.
01:45Apply gentle pressure as if squeezing a small coin with each finger in turn.
01:52Index, middle, ring, and pinky.
01:57And then repeat, Sa, Ta, Na, Ma.
02:04And be aware of the sensations in your hand and your forearm.
02:08As you chant, hear the sounds you produce.
02:13Sa, Ta, Na, Ma.
02:19Feel the vibrations in your face.
02:21And your, the resonance in your chest.
02:26Allow your voice to be heard.
02:28The chant uses a pattern of high and low notes.
02:33It's Sa, Ta, Na, Ma.
02:38Sa, Ta, Na, Ma.
02:42Begin by singing aloud for two minutes.
02:46Transition to a louder whisper for the next two minutes.
02:50Like this.
02:51Like this.
02:53Sa, Ta, Na, Ma.
02:57Sa, Ta, Ma.
03:01Imagining a candle.
03:05The flame flickering with your breath.
03:08Next, you continue silently in your mind while maintaining the finger movements and singing the mantra in your head for another four minutes.
03:20Then return to whispering for two minutes before concluding with singing aloud for the final two minutes.
03:32Now, these exercises help boost brain activity and make meditation even more beneficial.
03:39Once you feel comfortable with the routine, you can take a step further by visualizing violet white light entering through the top of your head and transforming into a deep blue light as it leaves through your forehead.
03:57So, it's Sa, Ta, Na, Ma.
04:04Sa, Ta, Na, Ma.
04:10To get the benefits of Kirtan Kriya, you don't have to be perfect.
04:15Just try your best and incorporate the mindfulness practices that we've talked about.
04:20Remember, it's not about instant results.
04:24Research shows that it takes 45 to 60 days of daily practice to see the benefits.
04:34Now, I've created an animated video to guide you through the 12-minute practice.
04:40It's super easy to use because it keeps track of time for you.
04:44You can follow along by watching or simply listening.
04:50There is another animated video for that purpose that you can find on YouTube, but it is not the full 12 minutes.
04:59And unless you are a paid member of YouTube, it will be interrupted by a commercial.
05:05I'm Dr. Mitch.