Cross-Heart Kirtan Kriya Meditation

This mantra meditation from the Kundalini tradition encourages a renewed sense of peace and balance.

Step by Step

Step 1

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.

Step 2

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

Step 3

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

Step 4

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.

Pose Information

Sanskrit Name


Pose Level