Sa Ta Na Ma meaning and translation:

This Kundalini mantra is referred to as the panch shabd, which signifies a mantra with 5 sound currents. The 5th sound is “A.” Sa Ta Na Ma is believed to be the most fundamental mantra in Kundalini Yoga.

Sat Nam is a seed (or bija) mantra and it means ”the True Divine You” or ”True Identity”, while the panch shabd mantra is understood as Existence, Life, Death, and Rebirth.

The power of his mantra comes from the fact that it rearranges the subconscious mind at the most elementary level. It has the strength to break addictions, beliefs, and habits because it accesses the level of the mind where they are created.

Mantra meditation benefits:

Kirtan Kriya (which is pronounced KEER-tun KREE-a) is a kind of meditation from the Kundalini yoga spiritual tradition, which has been practiced for thousands of years. It was one of the first meditations taught by Yogi Bhajan in the U.S. Also, it is said that if all other meditation technologies were lost, this one meditation would be enough to clear our psyche, raise our conscious, and heal our mind, body, and soul.

This spiritual exercise can be adapted to several lengths, but practicing it (according to a study  by the Alzheimer’s Research and Prevention Foundation) for just 12 minutes a day has been shown to reduce stress levels, gives one awareness of one’s divine infinite nature, promotes clarity and focus, helps to break old beliefs, habits, and addictions, increases activity in areas of the brain that are central to memory and stimulates mind-body-spirit connection. Moreover, many studies concluded that practicing daily meditation reduces stress and lowers cortisol levels.

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Yogi Bhajan said at Winter Solstice 1972 that an individual who wears pure white and meditates on this healing vibration for 2-1/2 hours a day for one year will know the unknowable, and see the unseeable. Through this daily practice, the mind awakens to the infinite capacity of the soul for service, sacrifice, and creation.

Kirtan Kriya meditation technique:

Sit in an easy pose (cross legged) or on a chair. Make sure to keep your spine straight and your chin slightly tucked. Place your hands, palms facing up on each knee. Breathe in and out a few times, until your breath flows easily. Close your eyes and turn your gaze upwards to the space between the eyebrows (third eye chakra).

Visualize a constant inflow of cosmic healing energy coming into your body through your Sahasrara chakra and moving down and out through the Ajna chakra. The energy will make an “L” shape and stimulate the pituitary and pineal glands in your brain. Start by chanting the mantra sounds while doing the hand mudras as shown below:

On Saa, touch the index fingers of each hand to your thumbs (Gyan mudra – representing knowledge).

On Taa, touch your middle fingers to your thumbs (shuni mudra – representing wisdom, intelligence and patience).

On Naa, touch your ring fingers to your thumbs (surya mudra – representing vitality, the energy of life).

On Maa, touch your little fingers to your thumbs (buddhi mudra – representing the ability to communicate).

To come out of the meditation, inhale deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.

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More importantly, if emotions come up, you can also incorporate them in the mantra chanting, i.e. if you feel anger then chant out the anger. Whatever you experience is ok. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the purification process.

Make this Kundalini meditation a daily routine. It is most beneficial to repeat this mantra at the same time each day. Try this meditation for 12 minutes daily for 12 weeks and enjoy its wonderful healing benefits.