MEDITATION

KIRTAN KRIYA

POSTURE: Sit tall, spine straight with hands extended out over your knees.

MUDRA: As you chant Sa, Ta, Na, Ma change mudras with each sound as below:

Sa: place your index and thumb together.Ta: place your middle fi nger and thumb together.Na: place your ring fi nger and thumb together.Ma: place your pinkie fi nger and thumb together.

POINT OF FOCUS: Eyes closed and focused on the third eye point.

MANTRA: For simplicity you will use the same tone of voice for your full 11 minutes. Something you can try later on is the experience of chanting in three different tones of voice to connect you to different levels of consciousness.

Chant out loud for 5 minutes. This represents the human voice.Whisper for 5 minutes. This represents the voice of the lover.Repeat the mantra silently for 11 minutes. Silence represents the voice of the infi nite.Whisper again for 5 minutes.Chant out loud again for 5 minutes.

TIME: 11 Minutes.

Kirtan Kirya is a meditation for new beginnings. It helps clear out the fears and insecurities that block you from being your true self.

The mantra is simple, Sa-Ta-Na-Ma. These sounds are chanted together forming the cycle of creation.

DAY 03

WHAT’S IMPORTANT TO YOU NOW?

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BECAUSE YOU’RE HUMAN.What’s the most stressful thing happening in your life right now?

MAYBE YOU DON’T KNOW WHY THIS IS HAPPENING AND THAT’S OK. WHAT’S IMPORTANT IS THAT YOU DON’T GO INTO VICTIM MODE… “POOR ME, WHY IS THIS HAPPENING TO ME.”Whatever your stress is, it isn’t happening because you’re a bad person. Things happen because you’re human.

Change your perspective. Stressful events often contain our greatest opportunities for learning and growth.

Reflect on the lesson and move on. The lesson might not become clear for some time so be prepared to simply ask the question, “why is this happening; what is the lesson?” and move on.

Why do you think this is happening now? Answer whatever comes up for you.

YOUR FUTURE SELF.Your samskaras, your repeating patterns, keep recreating your past.

Take time to reflect on these questions and write out anything that comes up.

Do you keep “dating the same person”? That is, do you keep dating people with the same “issues”?

Are you having the same arguments with your partner over and over again? What are they? What part are you playing in recreating these arguments?

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Do you find yourself stuck in unhealthy patterns at work? Are you not getting recognition for your work? Do you only seem to advance so far? What is troubling you in your worklife?

In what way are you responsible for recreating your past relationships, work situations, health issues, etc. over and over again?

Write down anything that comes up for you.

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