Kundalini Yoga as taught by Yogi Bhajan
® All rights reserved.

Yogi Bhajan

Sa Ta Na Ma Meditation
aka Kirtan Kriya*

Meditation for improving brain function
and to prevent or stop Alzheimer's Disease.

See Anesthesia Related To Alzheimer's Risk.

See Take The SAGE Test For Alzheimer's.

See Alzheimer's Research notes.

See Siri Mantra Meditation.


"The meaning of the Word-Sound is not what is important. It is the
effect of the Word-Sound that matters." -- WordPhysiology.com

"Thoughts reflect and affect our mood, our attitude and our general tenor.
Thoughts are silent sounds. And sounds are electromagnetic vibrations.
The more refined our thoughts, the more elevated our vibration; the more
elevated our vibration, the closer we get to the highest vibration of all–our
own divine nature. The entire universe was built on sound (Word), which is
nothing but vibration. By vibrating a certain combination of sounds, we are
able to tune into various levels of intelligence, or consciousness. Thus,
chanting mantras is a conscious method of controlling our moods, and in
turn, our frequency and resultant all-around radiance." -- Donna Quesada

"The side effects of practicing Kundalini Yoga and Meditation
can be increased sensitivity - heightened awareness. It's not like
Kundalini Yoga 'creates problems' - it sheds light on 'problems' that have
been there all along - just buried deep within the psyche." -- Hari Bhajan Singh

About Meditation

Meditation can be practiced daily. A regular, same-time-daily schedule for 40 days for each meditation is recommended. Given the daily changes in the Earth's magnetic field, the ideal time for meditation is between 3 AM and 6 AM. However, to be practical and moderate in all undertakings is the universal rule. Choose the time that works for you. See notice below.*


Details, here

Kirtan Kriya

Sit in easy pose.
(Or sit on chair with feet flat on floor.)

NOTE: This specific meditation has been shown to halt the disease
and-or improve the condition of Alzheimer's patients. Research notes.

Posture: Sit straight in easy pose as shown. Meditate at the brow point (third eye) and produce the five primal sounds: (A) Sa, Ta, Na, Ma. (See Video on Primal Sounds.)

Eyes: Eyes are closed and focused at the brow point, which stimulates the pineal-pituitary centers within the brain.

Mantra: Saa, Taa, Naa, Maa. These Sanskrit sounds, Sa, Ta, Na, Ma, translated respectively, mean birth, life, death, rebirth.

On "Saa" touch the index finger (Jupiter finger) with the thumb tip with pressure.
On "Taa" touch the middle finger (Saturn finger) with the thumb tip with pressure.
On "Naa" touch the ring finger (Sun finger) with the thumb tip with pressure.
On "Maa" touch the little finger (Mercury finger) with the thumb tip with pressure.

Jupiter finger mudra stimulates the brain and imparts knowledge, expands our field of possibilities, and releases us from limitations.

Saturn finger mudra stimulates the brain and imparts patience, wisdom and purity.

Sun finger mudra stimulates the brain and imparts vitality and vigor.

Mercury finger mudra stimulates the brain and aids clear communication.

Each time you close a mudra by joining the thumb with a finger, your ego "seals" its effect in your consciousness.

Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye in the pathway of the letter 'L'. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.

IMPORTANT: During this meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind. If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger. Whatever you experience is okay. Do not try to avoid or control your experiences. Simply be the Isolated Seer with what is going on and go through it. It is all part of the cleansing process. (See Science of Mudra. See Science of Mantra. Also see Siri Mantra Meditation.)

Continue chanting, Saa Taa Naa Maa, for a total of 31 minutes in this manner:

For the first 5 minutes chant OUTLOUD (the voice of humans).
For the second 5 minutes chant in an AUDIBLE WHISPER (the voice of lovers).
For the next 11 minutes chant SILENTLY (the voice of the divine) and keep the hands moving, visualizing the L pathway in the head, and keep the tongue moving.
Then chant 5 minutes in an AUDIBLE WHISPER.
Finish with 5 minutes OUTLOUD.

Optimally this meditation is done for 31 minutes. It can also be done for 62 minutes by doubling the times.

This meditation can also be done for shorter times. Yogi Bhajan has said that during these stressful times it should be done for at least 11 minutes every day. For the eleven minute version do:

2 minutes OUTLOUD.
2 minutes in an AUDIBLE WHISPER.
3 minutes chant SILENTLY. Keep the hands moving, visualizing the 'L' pathway in the head, and keep the tongue moving.
2 minutes in an AUDIBLE WHISPER.
2 minutes OUTLOUD.

FINALLY: At the end of either version, ALWAYS inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers. You can involve the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This is an important part of the meditation as it helps move and release the energy in the body.

RELAX for a few minutes before going about your day. Or relax on your back. If it is before bed time, simply go to sleep. Get the iPhone App here.

Comments: The connotation of the word “kriya” is an action or series of actions that completes a process and has a predictable outcome. By practicing Kirtan Kriya, we can begin to understand the cycle of creation. From the Infinite comes life, from life comes death or change. From death or change comes the re-birth of consciousness to the joy of the Infinite through which compassion leads back to life. More.

See What Happens When You Meditate. Also see Tapping Therapy. See How Tapping Therapy Works.

Ra Ma Da Sa Sa Say So Hung Meditation
As taught by Yogi Bhajan

Heal yourself. Heal the world.
Hear Snatam Kaur here.


Sit in easy pose.
(Or sit on chair with feet flat on floor.)

Mudra: Bend the arms and bring the elbows against the side of the rib cage. The palms of the hands are parallel and face the sky (see photo of Snatam Kaur above). The elbows are snug at your sides with the forearms in close to your upper arms. The hands are at a 60 degree angle, halfway between pointing forward and pointing to the sides. (See Science of Mudra. See Science of Mantra.)

Focus: Eyes are closed and focused at the third-eye point.


Ra Ma Da Sa, Sa Say So Hung. The mantra should be sung in one complete exhalation. As you chant the first Sa, your navel point is pulled in so that this syllable is abbreviated. You should also pull your navel point in as you chant Hung. Hung should be vibrated at the root of the nose. The rest of the syllables are drawn out in a strong, powerful chant. Strive to keep your chant at full volume (loud but not raucous) throughout the meditation.


Ra = sun energy

Ma = moon energy

Da = earth energy

Sa = infinity, universal energy

Sa (repeated)

Say = the personal embodiment of Sa

So = the personal sense of merger with Sa

Hung = the Infinite, vibrating and real

Meaning = “I am Thou." It can also mean, "the service of God is within me.“

Time: 11 minutes.

Finish: Inhale deeply, hold your breath and visualize the person you want to send healing to (it can be yourself). Make that image in your mind very clear and see a glowing green light around the person. Keeping that person in your mind, exhale. Inhale deeply, hold your breath and continue to send the person healing green light. Still keeping that vision in your mind, exhale. For the last time, inhale deeply, hold your breath and see the person very clearly, see the green healing light bathing the person, bathing every cell in the body. Exhale and relax.


"If you want to become a progressive healer, a spiritual healer... then you have to practice this mantra. This is a healing mantra: Raa Maa Daa Saa Saa Say So Hung.

Raa Maa Daa Saa Saa Say So Hung - you can take a cup of water and you can meditate on that... You may not think it's possible but everything is possible in the cosmos. Doesn't matter how much doubt you have, it will work anyway. So, take a glass of water, put your hand this way... and just meditate on Raa Maa Daa Saa Saa Say So Hung, at the heart center. Then give that water to the person you want to heal. That is the second part of healing, but [first] you have to have a perfection of this mantra Raa Maa Daa Saa Saa Say So Hung. What is the perfection of a mantra? When, without chanting, you can hear the mantra in the air." Yogi Bhajan 11/15/1975

"God gave you self. Give it back to him for few moments, breathe deep and calm and quiet and peaceful. Don't hurry, don't worry that there is something to achieve. First time, you may be introducing yourself to yourself. As the tension breaks, the body will go through changes. If you deep breathe, then the mind will be controlled. The spirit will prevail. You will win. Now in the same posture you have the right to heal yourself. For help, we will give you a few sounds. Those sounds are not as if some fanatic has taken them out of the religious books. Those sounds are that our tongue has an intercourse with our upper palate. There are eighty-four points when you create that sound Raa Maa Daa Saa Saa Say So Hung. It covers the entire universe, sound current-wise, and if you can just, in this posture... sing. Ra means sun, ma means moon. The One who creates the service of sun and moon, Thou art great." Yogi Bhajan 12/18/1999

More meditations as taught by Yogi Bhajan.

More Kriyas as taught by Yogi Bhajan.

Hear GuruGanesha Singh Khalsa.

10 Reasons to Chant Mantras.

Hear meditation music.

Get meditation music.

A spiritual voyage.


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   *Consultation with a health care professional should occur before applying adjustments or treatments to the body, consuming medications or nutritional supplements and before dieting, fasting or exercising. None of these activities are herein presented as substitutes for competent medical treatment. See Disclaimer.