Cross-Heart Kirtan Kriya Meditation
This mantra meditation from the Kundalini tradition encourages a renewed sense of peace and balance.
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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
Dhyana
Pose Level
1