18 Mar


Kirtan Kriya Meditation Technique and Research Study

“ Chanting when practised regularly bestows on us the ability to let go of the pain in our hearts.”

                                                                                                                                                            -Krishna Das

Kirtan Kriya meditation

Kirtan Kriya is an ancient type of meditation from the Kundalini yoga tradition. It involves focused breathing and chanting the mantra Saa Taa Naa Maa (Cosmos, Life, transformation, rebirth) while using mudras. Kirtan means a song, and kriya refers to a specific set of movements. Mantra ‘Sat Nam’, means “my true essence’. It’s the quickest way to quiet the mind and bring about the balance between body, mind and emotions.


Sitting comfortably with spine straight, relax the mind with few deep breaths and gently close the eyes focusing at the eyebrow centre. With palms facing up each mudra is performed along with the syllable. Observe the vibrations of the mantra. This meditation can be done for a minimum of 12 to 30 minutes to start with and at a fixed time every day. A sequence to be followed in the sound chanted while performing the mudra. That is; in the beginning, the mantra is chanted aloud and later for the same equal period chanted as whispering, then double the amount of time is chanted silently and then again repeating the first two steps. For example;

2 minutes out loud (human consciousness) 

2 minutes whisper (voice of the lover) 

4 minutes silent (Divine consciousness) 

2 minutes whisper (voice of the lover) 

Two minutes out loud (human consciousness).

 Can conclude with a long SAT NAM, and by stretching hands above with a deep breath, and down slowly on exhalation. The duration of the meditation may vary, maintaining the proportion of loud, whisper, silent, whisper, loud chanting’s.

Kirtan Kriya meditation balances the individual psyche and the aura by stimulating all of the senses and the areas of the brain associated. The nerve endings in the fingertips, lips, and tongue activate the motor and sensory regions of the brain. Using the fingers to accompany the sounds activates the occipital lobe of the brain, which improves vision or clarity of purpose and thus has powerful and positive effects on the functioning of the brain. Practising thus activates all of the senses, reduces stress levels, increases circulation in the brain and thereby improves focus and clarity.

Research study:-

• A Study was carried to examine if meditation can alter the pathways that shape immune cell gene expression by studying the activity of inflammatory and antiviral transcription control pathways. Forty-five family dementia caregivers were randomised to either Kirtan Kriya Meditation (KKM) or Relaxing Music (RM) listening for 12 min daily for eight weeks, and 39 caregivers completed the study. The results showed that a brief daily yogic meditation intervention might reverse the pattern of increased nuclear factor(NF)-?B-related transcription of pro-inflammatory cytokines and decrease IRF1-related transcription of innate antiviral response genes that were observed in healthy individuals. Therefore results suggest that it’s a stress reliever.

• Western research study reveals that utilising the fingertip position in conjunction with the sounds enhances blood flow to sensory areas in the motor cortex of the brain.

• Clinical researches show that practising Kirtan Kriya for just 12 minutes a day can improve cognition and memory. Replacing the Kirtan Kriya sounds with other sounds, or replacing the meditation as a whole with other relaxing tasks, is not effective.

• The  Research & Prevention Foundation for Alzheimer’s in Tucson, Arizona, has been studying the effects yoga meditation has on the brain and results confirm that Kirtan Kriya meditation can have immediate, long-term positive benefits for the brain. This foundation believes that the various parts of Kirtan Kriya are each vital to the whole, and recommends practising it traditionally to reap the benefits of the exercise fully. Also, deep breathing, listening to music and other types of meditation may be beneficial to health.

• A study focused on improving brain function carried research for twelve weeks with adults of age above fifty-five, who reported mild anxiety about their memory and showed some mild cognitive impairment and with a control group. An hour throughout the week, a group of fourteen attended a Kundalini yoga class that focused on breathing exercises and practised Kirtan Kriya meditation for fifteen minutes each day. 

The control group of eleven people, i.e.“brain game” group, attended an hour a week of classroom instruction in a well-established brain-training program and spent fifteen minutes a day performing mental exercises designed to enhance their brain functioning.

 Results showed that the yoga group showed significant improvement in memory and mood. They observed enhanced visuospatial memory concluding that this meditation aids in connectivity and verbal memory.

     Benefits of practising Kirtan Kriya meditation technique:- 

• Replenish vital brain chemicals and enhance brain functioning

• Improved brain connectivity, memory, and decreasing mood aberration

• Improved cerebral blood flow to think better 

• Improved memory retrieval

• Heightened focus and concentration

• Increase energy levels, quality of sleep

• Decrease in stress

• Improved wellbeing, spiritual as well as emotional

• Helps break addictions 

• Balances the hormones

• Helps cleanse the subconscious mind

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