I just finished a 40 day meditation cycle. I always meditate first thing in the morning for 11-15 minutes…
I just finished the cycle of the Chattr Chakkr meditation kriya.
This mantra helps to move from fear of change to boldness and courage. It removes feelings of anxiety, depression and phobias, leaving in its place courage and victory. Just like the snake leaving behind its old skin.
Try this mantra for fear of change:
Chattr chakkr vartee, chattr chakkr bhugatay
Suyumbhav subhang sarab daa sarab jugtay
Dukaalang pranaasee dayaalang saroopay
Sadaa ung sungay abhangang bibhootay
These words bring victory during changing times! Chant along with my favorite version by Nirinjan Kaur or keep it playing in your house! I practiced this every morning for 11 minutes (the length of the recording) and I added this mudra:
Tomorrow, I will start a new 40 day cycle, but I am not sure which meditation I will choose?
Meditation for Developing Your Human Kindness. Also known as Bandhu Dya Kriya, Bandhu means “brother or comrade;” Dya means “kindness;” and Kriya means “action.” Give this kriya a lot of reverence and do it with a lot of love and devotion. Do it very calmly.
Mudra: Rest your elbows alongside your rib cage. Place your hands in front of your chest, palms facing upward, with the two Mercury (pinkie) fingers touching and the outside part of the base of the palms touching. Keep the Sun (ring) fingers and the Jupiter (index) fingers straight and the thumbs pulled back. Touch the tips of the Saturn (middle) fingers so that they form a triangle. The mudra is held before the heart center in a comfortable, prayerful position, but it does not touch the chest.
Posture: Sit in Easy Pose with your spine straight, chin in and chest lifted. Place your hands in the mudra.
Breath & Eye Focus: Inhale through the nose in 8 strokes (break the inhalation into eight equal segments with a slight pause separating each part so that there is a distinct beginning and end to each segment. In other words, you are inhaling in 8 separate “sniffs.” Each stroke is about one “nose length.” You can feel the breath travel the length of the nose from the nostrils to the eyebrows. Each count of a stroke is about one second, so the 8 stroke inhalation takes about 8 seconds). Eyes are open only 1/10th of the way so you are gazing at the mudra. Exhale completely and totally with a whistle through the puckered lips. Continue for 11 minutes.
“Sat Narayan” Meditation To Reclaim Your Peaceful Presence.
Mudra: Hands are in Gyan Mudra (thumbs and index fingers touch, resting on knees or in lap).
Posture: Sit with a straight spine.
Breath and Eye Focus: Eyes 1/10th open or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you chant. Mantra:
Sat Narayan Wahe Guru (True Supporter, Indescribable Wisdom)
Hari Narayan Sat Nam (Creative Sustenance, True Identity)
Sat Narayan Wahe Guru
Hari Narayan Sat Nam
- Chant along with this recording by Ajeet Kaur, which is my favorite version of the mantra. Put your heart into it!
- When the meditation has finished, powerfully and deeply inhale while raising arms above your head, and hold for 10-15 seconds. Powerfully and deeply exhale. Repeat inhale-hold-exhale once more with raised arms. Then lower your arms to your lap/knees and sit quietly. Feel the vibrations of the mantra in you and around you.
May you be elevated by this meditation and blessed with its strength always!
Kirtan Kriya/ Sa Ta Na Ma Meditation: A meditation for total balance.
Here is a blog post I wrote about beginner meditations, please check it out.
Kirtan Kriya, often referred to as SA TA NA MA meditation, is the most important meditation in Kundalini Yoga. If you can do only one meditation, this is it. It will readjust and align you to bring balance into your body, mind and spirit and thus your life. It is your teacher. It is your best friend. The bottom line is that this meditation works. All you have to do is do it. You can trust the process and the technology.
Check out this article on how this meditation is becoming scientifically recognized as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory. Here is another article about it’s direct benefit for Alzheimer’s Disease.
Posture: Sit with a straight spine.
Breath and Eye Focus: Eyes 1/10th open or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you chant.
Mantra: Chant SA TA NA MA along with this 11 minute recording by Nirinjan Kaur.
While chanting alternately press the thumb with the four fingers on both hands simultaneously. Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.
SA press the thumb and the pointer or Jupiter finger together with pressure. The Jupiter/Pointer finger brings in knowledge, expands our field of possibilities and releases us from limitations.
TA press the thumb and the middle or Saturn finger together. The Saturn/Middle finger gives us patience, wisdom and purity
NA press the thumb and the ring or Sun finger together. The Sun/Ring finger gives us vitality and aliveness.
MA press the thumb and the pinky or Mercury finger together. The Mercury/Pinky finger aids clear communication.
Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.
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 balancing process.
11-Minute Variation (The recording does not follow these times exactly-just go with the flow).
- 2 min out-loud
- 2 min whisper
- 4 min in-head , continue with hand movements
- 2 min whisper
- 2 min out-loud.