00:00Hi, I'm Dr. Mitch.
00:12Chirtan Kriya is a meditation practice from kundalini yoga, and it's known for its rich
00:19history spanning thousands of years.
00:23Now, you can practice it seated comfortably in any position.
00:26Since the year 2000, extensive research has highlighted its potential benefits, including
00:35improved memory, better sleep, enhanced mood, reduced stress, and even helping to prevent
00:43age-related dementia and Alzheimer's disease.
00:47In this video, I'll guide you through the often overlooked mindfulness exercises that
00:55accompany Kirtan Kriya meditation.
00:58Now, remember, progress is not about perfection.
01:03The more you focus during meditation, the more effective it becomes as it harmoniously engages
01:12multiple brain areas.
01:15Think of Kirtan Kriya as a workout for your brain.
01:18Now, let's start with the mantra, which is Sa, Ta, Na, Ma.
01:24Using a mantra helps concentrate the mind.
01:28And when paired with finger movements, it adds another layer to the meditation.
01:35Your finger movements should follow the mantra rhythm like this, Sa, Ta, Na, Ma.
01:45Apply gentle pressure as if squeezing a small coin with each finger in turn.
01:52Index, middle, ring, and pinky.
01:57And then repeat, Sa, Ta, Na, Ma.
02:04And be aware of the sensations in your hand and your forearm.
02:08As you chant, hear the sounds you produce.
02:13Sa, Ta, Na, Ma.
02:19Feel the vibrations in your face.
02:21And your, the resonance in your chest.
02:26Allow your voice to be heard.
02:28The chant uses a pattern of high and low notes.
02:33It's Sa, Ta, Na, Ma.
02:38Sa, Ta, Na, Ma.
02:42Begin by singing aloud for two minutes.
02:46Transition to a louder whisper for the next two minutes.
02:50Like this.
02:51Like this.
02:53Sa, Ta, Na, Ma.
02:57Sa, Ta, Ma.
03:01Imagining a candle.
03:05The flame flickering with your breath.
03:08Next, you continue silently in your mind while maintaining the finger movements and singing the mantra in your head for another four minutes.
03:20Then return to whispering for two minutes before concluding with singing aloud for the final two minutes.
03:32Now, these exercises help boost brain activity and make meditation even more beneficial.
03:39Once you feel comfortable with the routine, you can take a step further by visualizing violet white light entering through the top of your head and transforming into a deep blue light as it leaves through your forehead.
03:57So, it's Sa, Ta, Na, Ma.
04:04Sa, Ta, Na, Ma.
04:10To get the benefits of Kirtan Kriya, you don't have to be perfect.
04:15Just try your best and incorporate the mindfulness practices that we've talked about.
04:20Remember, it's not about instant results.
04:24Research shows that it takes 45 to 60 days of daily practice to see the benefits.
04:34Now, I've created an animated video to guide you through the 12-minute practice.
04:40It's super easy to use because it keeps track of time for you.
04:44You can follow along by watching or simply listening.
04:50There is another animated video for that purpose that you can find on YouTube, but it is not the full 12 minutes.
04:59And unless you are a paid member of YouTube, it will be interrupted by a commercial.
05:05I'm Dr. Mitch.
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