Kirtan Kriya

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This week we have been using the Kirtan Kriya meditation in some of our yoga classes. To bring presence and awareness into our day and allow us to show up with intention to each interaction we have with the world. How do we do that? How do we ensure that we are as present with ourselves and others around us through the day as we possibly can? Well this week we are doing that with the Kirtan Kriya.

Kirtan means song in sanskrit and Kriya is a specific set of movements. A Kriya set is designed to bring balance and harmony to the body, mind and spirit. Bringing these 3 aspects into alignment enables healing and presence. When we are restricted by fear or pain we cannot be present. It is how we cope but in our 24/7 society this can make it difficult to get ourselves on the path to healing without any tools. We now know that based on scientific evidence meditation can enable healing and bring a large reduction of stress into our lives. Let’s go over the Kirtan Kriya so that you and anyone you know can add it to your toolbox to help you deal with tough life transitions and everyday stress.

We love to follow along with this music from Gabrielle Bernstein. You can find her music HERE if you would like some background sounds. You also can do this on your own and chant from the heart as you see fit.



Kirtan Kriya combines mudras or hand gestures as well as a chant to help you connect with the world around you. It aligns your energy with the universe and brings and uplifting but calming energy to you and the people around you. Just another reason we love to have it in our yoga classes!

The following instructions are copied right out of Gabrielle Bernstein’s book on page 59. It is called ‘The Universe has your back’.

Sit comfortably on a chair or cross legged on the floor.

Roll your shoulders back and straighten your neck. Get your body into a straight alignment to become a vessel to receive the love of the universe.

Repeat the mantra Saa Taa Naa Maa as you tap your thump on your pointer, middle, right and little fingers. While you chant the mantra, imagine the sound flowing in through the top of your head and out the middle of your forehead.

For two minutes, sing in your normal voice.

For the next two minutes, sing in a whisper.

For the next four minutes, say the sound silently to yourself.

Then reverse the order, whispering for two minutes an then out loud for two minutes., for a total of 12 minutes.

To end the meditation, inhale very deeply, stretch your hands above your head, and then bring them down slowly, sweeping out to the side.

Practice this Kriya for 12 minutes or less. Practicing Kirtan Kriya has been shown to reduce stress levels and increase activity in areas of the brain that support memory. Use this meditation practice to slow down and tune in.

Your intentions create your reality. The universe picks up what you put out. We hope you enjoy this Kirtan Kriya as much as we do.


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