Kirtan Kriya  is a traditional meditation practice from Kundalini Yoga.

It involves using the mantra (‘muntra’) “Sa Ta Na Ma” while touching the thumb to each fingertip in a sequence, but don’t lose interest just yet, you may be surprised at a modern application.

There are lots of different types of meditation and landing on one that suits you is key so it is worth trying different types. One quick Google search will tell you all the incredible health benefits both physical and mental of meditating and yet we don’t do it – why?

It’s because it doesn’t have an instant satisfaction value so even when we diligently participate, we aren’t sure we are doing it right because there isn’t a tangible feeling, shift or change.

This is just one type of meditation and I can tell you what I’ve noticed over the years introducing it to people.

Firstly here are the meanings behind the symbol and sound:

Sa (Infinity, birth) – Touch the thumb to the index finger.

Ta (Life, existence) – Touch the thumb to the middle finger.

Na

(Death, transformation) – Touch the thumb to the ring finger.

Ma (Rebirth, regeneration) – Touch the thumb to the pinky finger.

This meditation is believed to promote mental clarity, emotional balance, and stress relief. It is also used as a powerful tool for improving memory and cognitive function. (Lots of yoga has these initially off putting heavy themes of life and death but it’s not always that black and white)

Here’s what I’ve found in using it.

A meditation that you have to sit rigidly, chant, speak or has performative qualities is daunting not appealing.

At the opposite end of the scale, meditation where you can lie down and potentially fall asleep (me) often misses the mark no matter how much we advocate rest.

So where is the middle ground? Speaking broadly we are stressed, anxious and often feel weird about trying meditation so instantly having something ‘to do’ makes things feel better. Very much like physical yoga and getting super attached to the flow and shapes, it’s a distraction and often needed when we start out.

So japa meditation using mala beads is often a great fit for people in my experience – something to hear, feel move and feed the mental and physical fidgets. I find it’s the best entry point for many and in my case, the one I stuck with.

However, outside of a set practice how’s that showing up? Well, let’s be truthful, it’s not really.

Enter kirtan kryia. Now purists will reprimand me for advocating it minus the chanting but I’m not sure TKMaxx are ready for that so let’s look at a scenario. You learn the method and practice its application regularly until it feels comfortable. Then when you are out there in the weeds of life, dealing with stress, overwhelm, worry and demands, come back to the hand gesture, it’s light finger touch, its repetition and reassurance.

With practice it can root you in being grounded, calm and present- isn’t that the goal?

The hand movement can be at traffic lights, walking with a hand in a pocket concealed, fingers interlaced in a meeting and a tap to knuckles instead of- I even have clients who use it with a hand wrapped around a club or racket to ‘be where their feet are’.

I am an advocate of suck it and see with all versions of yoga and this one is worth a go. It can transcend time on the mat to always being able to access peace in your pocket.