Cross-Heart Kirtan Kriya Meditation
Step by Step
Sit in Sukhasana (Easy Pose) with a straight spine. Close your eyes and then open them just a little bit. Stare at the tip of your nose. Meditating here will help still a noisy mind.
Cross the forearms below the wrists, in front of the chest. Prepare to work with the mantra Sa-Ta-Na-Ma.
Saa - Infinity
Taa - Life
Naa - Transformation
Maa - Rebirth
Begin to chant, Saa - taa - naa - maa as you play the fingers by touching the thumb tip to the fingertips in the following fashion:
Saa - touch the tip of the thumbs to the index fingers
Taa - touch the tip of the thumbs to the middle fingers
Naa - touch the tip of the thumbs to the ring fingers
Maa - touch the tip of the thumbs to the pinkie fingers
Continue for 11 minutes. To end, inhale, hold, close the eyes, and become completely still. Relax. The hemispheres will balance; a new sense of peace will ensue.