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What is Kirtan Kriya?

Kirtan Kriya is a Kundalini Yoga meditation that involves a mudra (hand posture), mantra (repeated phrase) and a visualization.


"Kirtan Kriya is considered the highest meditation for a woman in the teachings of Kundalini Yoga and was one of the first meditations that Yogi Bhajan, Master of Kundalini Yoga, taught."

Each day for 40 days you're invited to complete 11 minutes of Kirtan Kriya. After signing up, you'll receive daily emails and text messages to encourage and inspire you to keep going! You'll also be invited to share your experience with others in our Facebook group!

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Dharma Singh Khalsa, M.D.

President & Medical Director

Alzheimer’s Research & Prevention Foundation

Listen to Dr. Dharma, leading scientific researcher in Alzheimer Prevention, sharing the vast benefits of this simple 12-minute meditation:

"Kirtan Kriya is incredibly powerful. It goes everywhere. It goes to your brain. It influences the immune system; it decreases your stress. it improves relaxation. It gets your cardiovascular system. It gets your metal system, your memory system....it changes you at the nucleus. Your DNA changes and positive healing signals are sent out to your whole body."


Improves a whole range of measures, from cognitive performance on memory testing all the way to cellular changes. . .

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Has broader effect on executive functioning, depressed mood, and resilience compared to MET (Memory Enhancement Training). . .

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Had significantly greater improvements in PTSD symptom severity and insomnia. . .

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  • Considered the highest meditation for a woman and should be a regular part of every woman's meditative practice.
  • Helpful to break any habit and assist you in going through any transition or life change.
  • Help in healing negative sexual memories and traumas.
  • Give a woman a brilliant internal radiance that illuminates her aura and presence

BOOK LINK | VISIT HARI'S WEBSITE

  • Come to a comfortable sitting position with a straight spine on the floor or in a chair. Rest the backs of the hands on the knees. Arms and elbows straight.
  • Inhale deeply and begin to chant aloud the mantra: Sa ta na ma.
  • On the syllable sa, touch the index finger of each hand to the thumb; on ta, touch the middle finger to the thumb; on na, touch the ring finger to the thumb; on ma, touch the pinkie to the thumb. Continue these finger movements throughout the exercise (use enough pressure so that the fingers blanch slightly).
  • Chant the mantra aloud for 2 minutes, imagining that the sounds come in through the crown and exit through the third eye in an L shape.
  • Continue the chant in a loud whisper for another 2 minutes. 
  • Next, say the chant silently and internally for 4 minutes.
  • Then say it in a whisper for 2 more minutes. 
  • Finish by chanting aloud for 2 minutes. The entire meditation takes 12 minutes.
  • To finish, take a deep breath and reach your arms overhead. Exhale, and draw your hands to your chest in prayer position. Affirm: Sat nam. "The mantra means 'Truth is my identity,'"Khalsa explains. "When you meditate on it—in the form of Sa ta na ma—you are meditating on your own highest Self. Your brain can't help but be improved."

Dowdle, H. (2008, October 17). Quiet + Focus Your Mind: Kirtan Kriya. Retrieved July 24, 2020

With Instructions

This free challenge is sponsored by the Power of Love Ministry, a non-profit organization. This program is only possible because of the generous financial support of many of those who are inspired by our ministry.

Your contribution makes it possible to offer free classes that are offered to people around the world!

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Without Instructions

Learn Kirtan Kriya from Jennifer with complete instructions

Practice meditating Kirtan Kriya with Jennifer

What is Kundalini?

" The word “kundalini” generally refers to that dimension of energy that is yet to realize its potential. There is a huge volume of energy within you that is yet to find its potential. It is just there waiting, because what you call a human being is still in the making. You are not yet a human being, you are a “human becoming.” You are not an absolute entity of being human. There is constant scope to make yourself into a better human being. "

Sadhguru, Isha. “Kundalini: Awakening to the Treasure Within.” Isha Sadhguru, 15 Apr. 2020,

What is Kundalini Yoga?

" Kundalini Yoga as taught by Yogi Bhajan® is called the Yoga of Awareness. In Kundalini Yoga we harness the mental, physical, and nervous energies of the body and put them under the domain of the will, which is the instrument of the soul. This technology precisely and consciously combines breath, mudra, eye-focus, mantra, body locks, and postures to balance the glandular system, strengthen the nervous system, expand lung capacity, and purify the blood. It brings balance to the body, mind, and soul. "

Amanda Tarlton, RYT-200. "What Is Kundalini Yoga? Everything You Need To Know About This Celebrity-Favorite Practice" MindBodyGreen, 10 Feb. 2020,

Why do people use head covering?

" Wearing a head covering enables you to command your sixth center, the Ajna Chakra. Covering the head provides a sense of containment and focus while practicing yoga or while doing work that requires clarity of thought. It literally helps "keep your head together." Covering the head creates a focus of the functional circuit of the hemispheres of the brain, and tunes the neurological system. The whole head is to be covered, not just the crown chakra. "

"Covering the Head" 3HO

Why is the Long Time Sun song included in every Kundalini Yoga class?

" One day as Yogi Bhajan entered a room, a group of yoga students including Guru Singh were playing a round of a piece by the Incredible String Band. Yogi Bhajan asked them to keep playing it, and from then on requested them to play it after his classes. It quickly became a tradition that continues today at the end of every Kundalini Yoga class taught throughout the world."

Wittstamm, Willem. "May the Long Time Sun Shine Upon You...Where it all Began" 3HO

Working with Monkey Mind

What is Kundalini?

" The word “kundalini” generally refers to that dimension of energy that is yet to realize its potential. There is a huge volume of energy within you that is yet to find its potential. It is just there waiting, because what you call a human being is still in the making. You are not yet a human being, you are a “human becoming.” You are not an absolute entity of being human. There is constant scope to make yourself into a better human being. "

What is Kundalini Yoga?

" Kundalini Yoga as taught by Yogi Bhajan® is called the Yoga of Awareness. In Kundalini Yoga we harness the mental, physical, and nervous energies of the body and put them under the domain of the will, which is the instrument of the soul. This technology precisely and consciously combines breath, mudra, eye-focus, mantra, body locks, and postures to balance the glandular system, strengthen the nervous system, expand lung capacity, and purify the blood. It brings balance to the body, mind, and soul. "

Why do people use head covering?

" Wearing a head covering enables you to command your sixth center, the Ajna Chakra. Covering the head provides a sense of containment and focus while practicing yoga or while doing work that requires clarity of thought. It literally helps "keep your head together." Covering the head creates a focus of the functional circuit of the hemispheres of the brain, and tunes the neurological system. The whole head is to be covered, not just the crown chakra. "

Why is the Long Time Sun song included in every Kundalini Yoga class?

" One day as Yogi Bhajan entered a room, a group of yoga students including Guru Singh were playing a round of a piece by the Incredible String Band. Yogiji asked them to keep playing it, and from then on requested them to play it after his classes. It quickly became a tradition that continues today at the end of every Kundalini Yoga class taught throughout the world."

Working with Monkey Mind

What is Mantra?

Mantra is the use of sound to affect consciousness; man means mind and trang means wave or projection.


Sat Nam - Truth is my identity.

This mantra reinforces the divine consciousness in everyone. It is used as a greeting as well as the mantra for Kundalini Yoga exercises, inhaling Sat (truth), exhaling Nam (name, identity).


Adi Mantra - Ong Namo Guru Dev Namo

"I bow to the Creative Wisdom, I bow to the Divine Teacher within". This mantra is used for “tuning in” to the divine flow and self-knowledge within each of us, and linking us to Yogi Bhajan and the Golden Chain of teachers. It is chanted at least three times at the start of each Kundalini Yoga class.


Ad Guray Nameh - Mangala Charan Mantra

This mantra clears the clouds of doubt and opens us to guidance and protection. "Ad Guray Nameh. Jugad Guray Nameh. Sat Guray Nameh. Siri Guru Devay Nameh" - I bow to the primal wisdom. I bow to the wisdom through the ages. I bow to the true wisdom. I bow to the great unseen wisdom.

"Since I began doing the short version of the chant, I have found that I feel very calm, clear and confident at the end of the meditation. As I listen to the chant and tap my fingers together, I also feel balanced and connected in the invisible with my ancestors, family members, friends, prayer partners, fellow Camino pilgrims, etc. as I silently say their name and visualize each one as holy, healed, abundant, joyful, playful and a perfectly innocent child of God. I’ve memorized an expansive list of names which requires a constant focus. There is still time remaining at the end of the chant for me to LISTEN to the still quiet voice within and repeat the Workbook lesson of the day. Love doing it and highly recommend this practice."

~ Karen Carothers

"The Kirtan Kriya is assisting me in healing my sleep issues / insomnia. My sleep pattern is much healthier now. The Kirtan Kriya is protecting and enhancing my cognitive health. The Kirtan Kriya is assisting me in expanding my consciousness. When I am doing the Kirtan Kriya I am using the 31-minute version. I consider the Kirtan Kriya to be a "practice" and my intention is to continue with my practice daily, to increase my level of proficiency in the mudra and my focusing of my gaze upon the third eye. I feel a sense of inner peace and calm certainty when I have finished with my practice. I feel that the Kirtan Kriya is benefitting me in many ways to be a Loving & Peaceful Presence.

Love & Blessings!!"

~ Elizabeth Welch

"I was introduced to Kirtan Kriya by Jennifer during the Lead and Create a Workshop retreat in October 2019. It was lovely and I really enjoyed it and we did it nightly as a group. I wanted to continue the practice at home and was challenged with doing it consistently even though I could tell it was good for me. On January 7, 2020 I started a 30-day challenge and have completed it daily since then -- 235 days to be exact - but who's counting. LOL

I mostly do the short version because it's what I can fully commit to -- anyone can do anything for 10-15 minutes -- that's all it takes to complete the short version!! I never thought I experienced anxiety and then I started to notice over the last few years some thoughts that where anxiety ridden, and I have found that doing the Kirtan Kriya calms down the anxiety. I feel more freedom and I'm centered and ready for my day after doing the Kriya. I do it in the morning as part of my morning rituals and if I get short on time, I always make room for the Kriya because I am learning for me that the chanting and firmly touching my fingertips are really useful to move the anxious energy and it sets me up for more peace and calm in my day.

Give it a try!"

~ Penny Herman-Polayes

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