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CROSS HEARTED KIRTAN KRIYA

 INSTRUCTIONS

Tune in with 3x Ong Namo Guru Dev Namo (video audio cuts a bit)

Posture

Come into a seated position where you can keep the spine straight. Cross the arms below the wrists and hold them up in front of the chest. Angle the hands a little towards the chest and keep the arms loosely out. Eyes are focused at the tip of the nose.

Mantra

Begin to chant the mantra ‘Sa Ta Na Ma’, out loud. With ‘Sa’ touch the index finger to the thumb. With ‘Ta’ touch the middle finger to the thumb. With ‘Na’ touch the ring finger to the thumb. With ‘Ma’ touch the little finger to the little finger. Continue this movement of the hands keeping the arms crossed while chanting the mantra in a rhythmic monotone voice.

Time

This meditation can be done for 11 to 31 minutes.

To end

Inhale deeply, hold the breath in and roll the eyes up toward the third eye point. Become completely still. Then exhale and relax.

The hemispheres of the brain will balance; the past will be processed and dumped; and insecurity will vaporize.