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Sa Ta Na Ma Mantra Meaning And Benefits – Kirtan Kriya Kundalini Yoga Meditation

It is thought to be the most fundamental mantra used in Kundalini yoga.

This mantra is intended to help one realize their true divine nature and uses visualization methods to activate the higher chakras (Ajna or Third Eye and Crown) and associated endocrine glands (pituitary and pineal).

Sa Ta Na Ma – Meaning & Benefits

  • Sa means Infinity, the totality of the Cosmos.
  • Ta means Life (birth of form from the Infinity).
  • Na means death or transformation.
  • Ma means rebirth.

This mantra incorporates the healing sounds of SAT NAM. It uses the primal (bija) sounds to connect us to the evolutionary nature of existence itself.

This Kundalini mantra is referred to as the panch shabd, which signifies a mantra with 5 sound currents. The 5th sound is „A.”

When we chant this healing mantra, we engrave the metamorphic code of the universe into our human psyche.

This amazing mantra is used to increase intuition and clairvoyance, opens the third eye chakra, balance the hemispheres of the brain and establish a destiny for a human being when there was none. It describes the continuous cycle of life and creation and is a great catalyst for change.

Sa Ta Na Ma Meditation – Kirtan Kriya

Kirtan Kriya was one of the first meditations taught by Yogi Bhajan and remains even in present-day as a foundation meditation recommended for every practitioner of Kundalini yoga.

Yogi Bhajan says that if you can do only one meditation, this is it. Kirtan Kriya does everything for you in the order that you need it.

This Kundalini meditation is frequently called a singing exercise, as it involves singing the sounds, Saa Taa Naa Maa along with mudras.

These sacred syllables used in this meditation translates to – birth, life, death, rebirth.

According to yoga practitioners, this meditation stimulates all of your senses and the areas of the brain connected with them.

READ MORE: Kurukulla Mantra


Sit on the floor, in a meditation pose (Sukhasana – easy pose).

Close your eyes and scan your body mentally, relaxing each body part one at a time.  Start with your toes, feet, ankles, shins, and progress to move up your entire body.  Remember to relax your shoulders, eyes, neck, face, jaw, and tongue which are all common areas for us to hold tension.

Begin to chant this mantra now. Gradually start chanting the sounds Sa Ta Na Ma repeatedly. Do this simple visualization as you chant. Visualize the sound S, T, N, M entering through the top of the head through the crown chakra (Sahasrara), while envisioning the sound „A” leaving through the center of the forehead through the Ajna chakra (third eye).

While chanting alternately press the thumb with the 4 fingers. Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.

Press the index finger and thumb for SA.
Press the middle finger and thumb for TA.
Press the ring finger and thumb for NA.
Press the little finger and thumb for MA.

Chant loudly for five minutes.
Chant in a whisper for five minutes.
Chant mentally for ten minutes.
Chant in a whisper for five minutes.
Chant loudly for five minutes.

To end the meditation, sit completely silently and still for a few minutes and allow infinite to descend upon you. Thus, the total time for the Kirtan Kriya meditation is 31 minutes.

While doing this healing exercise, you may experience pictures of the past (possible past lives) come up like on a movie screen in your mind. Let them dance in front of your eyes and release during the meditation. This is part of the cleansing and reprogramming of the subconscious mind.

Consistency is more important than quantity. Meditating for 31 minutes every day will reward you with far higher spiritual benefits than meditating for 2 hours, one day a week. In addition, it is most beneficial to practice this meditation chant at the same time each day, preferably in the morning.

”The side effects of practicing Kundalini Yoga and Meditation can be increased sensitivity and heightened awareness. It’s not like Kundalini Yoga creates issues – it sheds light on problems that have been from the beginning – just buried deep within the mind.” – Hari Bhajan Singh’s quote.

Listen to more soothing mantras on insightstate, like – Sat Kartar mantra.


Tuesday 4th of January 2022

How do you pornounce the A in these seed mantras? Is is an ahhhh sound like in mama or an aaa sound like in dad or long A like in tape? Thanks

Carol Sperry

Wednesday 7th of August 2019

I’ve been doing this meditation for 3 days now, reading this information has provided me with more insight, I’m looking forward to tomorrow morning’s meditation and using some of the guides discussed here. Thank you!🙏


Monday 8th of July 2019

Do you do the finger movements with one hand or both?


Wednesday 7th of August 2019

I use both, I cross my wrists at my heart, and look down my nose so I can see both hands .... (I’ve been guided by Gaia)