Learn why meditation is a technology of the future.
Listen to Dr. Dharma Singh Khalsa, Director of the Alzheimers Research Prevention Foundation sharing his insights after many decades working with Kirtan Kriya.
The Alzheimer’s Research and Prevention Foundation in Tucson, Arizona, has been studying the effects yoga meditation has on the brain and discovered (confirmed, really) that a certain form of yoga meditation, known as Kirtan Kriya, can have immediate, long-term positive benefits for the brain. Practicing this simple 12-minute yoga meditation brings about the following benefits:
- Improve cerebral blood flow (helps you think better)
- Improve blood flow to the posterior cingulate gyrus (improve memory retrieval)
- Increase activity in the frontal lobe (sharpen attention, concentration, and focus)
- Replenish vital neurotransmitters and brain chemicals, such as acetylcholine, norepinephrine, and dopamine (which help the brain function more smoothly)
- Increase energy levels, improve sleep quality, reduce stress (lower cortisol levels)
- Improve both short- and long-term psychological health and spiritualwell being
Kirtan Kriya is an ancient yoga practice that involves the combination of focused breath work, singing or chanting (and whispering), finger movements (called “mudras”), and visualization. To perform it properly, you use or activate all of your senses, awakening your brain and rejuvenating your energy.
This beautiful and calming meditation can be practiced sitting on a chair with a straight spine, your hands on your knees. Or if you are confined to lying horizontally – you can still practice with your arms lying by your side – continuing the visualisation of white light and a flow of energy in the brain.
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Instructions for Performing Kirtan Kriya
Variations exist, but here’s a simple meditation:
- Begin by sitting comfortably with your feet flat on the floor (you can sit in a yoga pose with your legs crossed if you like). Straighten your spine above your hips; breath naturally, close your eyes.
- Breathe in and out a few times, until your breath flows easily.
- Begin by softly chanting “Saa, Taa, Naa, Maa” (together these sounds represent your highest self or true identity). You can use the familiar children’s song, Mary Had a Little Lamb, using only the first four notes: Mar-y-had-a.
- Add the finger movements (mudras). With your arms lying loosely against your torso, raise both hands, palm up (you can rest your hands on your lap if you like), and, one at a time, press and release each fingertip, in sequence, to your thumb. On “Saa,” touch the tip of your index finger to your thumb; on “Taa,” the tip of your middle finger, and so on.
- As you continue the chants, visualize energy coming down from above (from the universe, or spirit, if you like) into your head, proceeding down through your brain and then dropping and pausing at your “third eye” (considered the site of intuition, located just between your eyes).
- Imagine the sound you are generating flowing through the same path.
- Begin by singing the sounds out loud for approximately two minutes (listening and feeling the resonance of the sound as you sing or chant). Then sing softly for two minutes; “say” the sound softly to yourself for four minutes; whisper the sounds for two minutes; then sing out loud again for two minutes. You can use a timer if you like, but soon you’ll be able to gauge the length that works best for you.
When you’ve completed the exercise, inhale deeply, drawing air into your lungs, stretch your arms and hands above your head (gently stretch your spine), and then shake the arms and hands overhead and finally lower them down each side, in a gentle sweeping motion, as you exhale.
Over time, as studies have shown, your coordination will dramatically improve, and you may find yourself looking forward to these meditation sessions.
There are many recordings available to accompany Kirtan Kriya.
Here is a favourite 12 minute option on Youtube:
Here is a 31 minute version :