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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
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WHAT’S IMPORTANT TO YOU NOW?
WORKSHEETDAY 03
WORKSHEET
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DAY 03WORKSHEET
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.
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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.
DAY 03WORKSHEET