I first encountered the Sa Ta Na Ma (or Kirtan Kriya) meditation during my teacher training and absolutely loved it. It is a Kundalini Yoga meditation as taught by Yogi Bhajan and is aimed at bringing the mind into harmony by clearing the subconscious of any lingering trauma or negative emotions while improving brain functions, connecting you with your intuition and enhancing inner peace. As such, it is claimed to bring you healing but also support you in appreciating the divine nature of all beings. 

Kirtan Kriya meditation is based on the Kundalini mantra, Sat Nam. This is generally translation as ‘truth is our identity’. It is a little more complicated than other mantra meditations I’ve given you earlier in this challenge because there are some hand gestures, or mudras, you need to do throughout the chant and it is also meant to be spoken out loud, whispered, and repeated silently in your mind at various points of the meditation, which is why I prefer to do it along with a recording so I don’t have to worry about setting a timer and disturbing my flow. 

Each syllable of the mantra has its own meaning:

Sa – birth/cosmos

Ta – life

Na -death/transformation

Ma – rebirth

The cyclical nature of the mantra means that each complete recitation of the four syllables is considered to be a full ‘life cycle.’ 

The accompanying hand positions are believed to have a powerful impact on the body and mind, stimulating specific pressure points and encouraging the free flow of energy. This is part of the whole process of clearing the subconscious and allowing for the development of the full functioning of the mind. 

As you listen to the chant or follow along with it, you should bring together your thumb and a specific finger so they touch in this order:

Sa – thumb and index finger (wisdom)

Ta – thumb and middle finger (patience)

Na – thumb and ring finger (energy)

Ma – thumb and little finger (communication)

In addition, while chanting, visualise, imagine or feel the vibration of each syllable dropping into your crown chakra at the top of your head and then flowing out through your third eye chakra, between and just above your eyebrows. If you find this difficult to do as well as chanting and forming the mudras (and it is a lot to remember when you first get started!), practice working with the mudras first and bring the visualisation in when you feel ready. 

The meditation

Make yourself comfortable, sitting with your spine straight. You can support it with cushions if need be. Let your hands rest gently on your knees with your palms facing up.

Start chanting Sa Ta Na Ma out loud, then whisper it, then repeat it silently in your mind. Then reverse this process. Remember to let your fingers form the appropriate mudra for each syllable. 

There are various differing schools of thoughts for the amounts of time you should be doing each section for. Some say chant out loud for three minutes, whisper for three minutes, repeat it silently for three minutes, then repeat it silently for another three minutes, whisper it for three, ending by saying it out loud for three. Others hold that you should say it out loud for two minutes, whisper it for two, say it silently for four minutes, whisper it for two and then chant out loud for two. In my class, I was taken through an eleven minute version of the meditation, which is why that’s what I’m sharing here, but it’s really a matter of personal preference which method you use. 

When you are finished, you might like to shake off any energy you’ve raised, and then sit quietly for a few moments, contemplating your experience.