Kirtan Kriya Timer

What is Kirtan Kriya, and how can it help prevent Alzheimer’s?

Kirtan Kriya is a simple, 12-minute meditation from Kundalini Yoga that involves:

Chanting the sounds “Saa Taa Naa Maa”
Touching your fingers in a specific pattern
Visualizing the sound moving through your head

This unique combination of sound, movement, and focus has been shown to improve brain function, reduce stress, and increase blood flow to the brain. Research suggests that practicing Kirtan Kriya daily may help slow memory loss and reduce the risk of Alzheimer’s disease.

How do I practice Kirtan Kriya?

Kirtan Kriya is easy to learn and can be done sitting in a chair or on the floor. Here’s how:

1. Get Comfortable

Sit with your back straight, either in a chair with feet flat on the floor or cross-legged on the floor.
Rest your hands on your knees, palms facing up.
Close your eyes and breathe naturally.

2. Chant the Mantra

You will repeat the sounds “Saa Taa Naa Maa” in a rhythm. These sounds represent the cycle of life: birth, life, death, and rebirth.

Say them out loud for 2 minutes.
Whisper them for 2 minutes.
Say them silently in your mind for 4 minutes.
Whisper them again for 2 minutes.
Say them out loud for the final 2 minutes.

3. Move Your Fingers (Mudras)

As you chant each sound, touch your fingers to your thumb in this order:

“Saa” – Touch your index finger to your thumb.
“Taa” – Touch your middle finger to your thumb.
“Naa” – Touch your ring finger to your thumb.
“Maa” – Touch your little finger to your thumb.

Repeat this pattern throughout the meditation.

4. Visualize the Sound

Imagine the sound entering through the top of your head and exiting through the middle of your forehead (between your eyebrows) in an “L” shape.

5. Finish Gently

Take a deep breath in through your nose.
Stretch your hands above your head.
Slowly bring them down as you exhale.
Take a couple of deep breaths before opening your eyes.

If your mind wanders, simply return your focus to the sounds, finger movements, and visualization.

How does stress affect Alzheimer’s risk?

Chronic stress can damage the brain and increase the risk of Alzheimer’s. It lowers levels of an important enzyme called telomerase, which helps protect our DNA from aging. Stress also causes inflammation and speeds up brain aging.

Kirtan Kriya helps reduce stress, lower inflammation, and promote relaxation, all of which support brain health.

What are the benefits of Kirtan Kriya?

Studies show that practicing Kirtan Kriya daily can:

✅ Improve memory and focus
✅ Reduce stress, anxiety, and depression
✅ Enhance sleep quality
✅ Increase feelings of well-being and inner peace
✅ Support brain health and possibly lower Alzheimer’s risk

How long before I see results?

Many people notice a sense of calm and clarity after just one session. However, for long-term brain health benefits, it’s best to practice daily for at least 8-12 weeks.

Do I need any special equipment?

No! All you need is a quiet space and 12 minutes a day. This timer can help keep track of the different stages, but there’s no need for alarms or music.