Kirtan Kriya

Gurushabd Khalsa Practice

Kirtan Kriya is a classic Kundalini Meditation. It’s one of the basics that every student should practice for creating emotional balance, breaking negative habit patterns, and relaxing. It’s also one of the most studied techniques from the teachings of Yogi Bhajan. Research has shown that a regular practice of Kirtan Kriya increases blood flow to the brain, reverses memory loss, enhances mood and well-being, improves sleep, and promotes clarity of purpose. Good things come to those who meditate!

If you are new to doing Kundalini Meditations on your own, make sure to read how to do a home practice before you begin.

Get Started

Sit in with a tall spine, hands at the knees, elbows straight.

Eye Focus

Close the eyes and look toward the the brow point (third eye).

Mantra & Mudra

Chant the five primal sounds as you alternate touching the thumbs to each finger tip (both hands):

Saa – touch the index finger tip to thumb
Taa – touch the middle finger tip to thumb
Naa – touch the ring finger tip to thumb
Maa – touch the pinkie finger tip to thumb

Each repetition on takes 3 to 4 seconds. This mantra takes us through the cycle of Creation. From the Infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousness to the joy of the Infinite, through which compassion leads back to life.


Begin in a normal voice for 5 minutes; then whisper for 5 minutes; then go deep into the sound, repeating the mantra silently for 10 minutes; then come back to a whisper for 5 minutes, then aloud for 5 minutes. This will bring you to a total of 30 minutes.

The duration of the meditation on may vary, as long as the proportion of loud, whisper, silent, whisper, loud is maintained (eg 2:2:4:2:2).

To End

Follow with one minute of silent prayer. Then inhale, exhale. Stretch the spine, with hands up as far as possible; spread the fingers wide, taking several deep breaths. Relax.

How it Works

This meditation brings a total mental balance to the individual psyche. It moulds consciousness in the refinement of sensation and insight it produces. The mudras cause a balance in the electromagnetic projection of the aura. Through constant practice, the mind awakens to the infinite capacity of the soul for sacrifice, service, and creation.

If you experience headaches, visualize a constant flow of energy up the spine and out the third eye.

Born in Guru Ram Das ashram in Toronto, Gurushabd is a true modern yogi, and grew up in a spiritual community of Kundalini Yogis, healers, teachers, and Sikhs. She spent a year studying at a yogic boarding school in India, became certified to teach Kundalini Yoga at the age of 17, and has over a decade of teaching experience.

Gurushabd teaches welcoming classes at Lotus Yoga Centre with a graceful spirit and a deep gratitude for whoever walks through the door. When she’s not teaching, Gurushabd is directing the studio and running the business side of things. In her down time, Gurushabd can be found biking around the city, playing ultimate frisbee, meditating, and hanging out with her husband Nash.