Meditation 3

Cross Heart Kirtan Kriya


Stimulates the nerve endings in the fingertips balancing the right and left hemispheres of the brain. This positively changes your habits and works through insecurities.

Practice for 11 to 31 minutes


Sit straight in a chair or cross legged on the floor. Cross forearms below the wrist and hold them in front of the chest with the arms out slightly. Palms are face up and slightly turned toward the chest. Look a 

the tip of the nose* and recite the following words (mantra) aloud:

“SA TA NA MA*” (the a’s sound like “a” in “father.”)

The words SA TA NA MA are component parts of the mantra “Sat Nam,” which means Truth is my identity.

As you recite each syllable, touch the thumbs to each fingertip, starting with the index finger:

Meditation 3 b

“SA” – Index finger

“TA” – Middle finger

“NA” – Ring finger

“MA” – Little finger

Continue repeating the sequence always starting with the index finger. The pace between each movement is approximately 1 second per fingertip.

To end, inhale, hold the breath for a few seconds, focus the eyes upward, exhale and relax.