As a career coach who works primarily with career changers, I often support clients who are going through a tough time, feel confused about what to do next and/or are disconnected from their own purpose and power. A daily meditation practice is key to rediscover and reconnect to our own deepest Self. Any practice will do, even if you start with 5 minutes a day. If you meditate already, or have a mindfulness practice, I recommend deepening your practice. But if you don't already have a meditation practice, I would like to share with you the practice that helped me embark on my journey of career change.
Effective Meditation Practice for Career
Meditation is not to be used to control what happens in your career. Most career advice that is about manifesting, controlling the outside world with your thoughts and using meditation to gain power and wealth is a misunderstanding of the benefits of a meditation practice. I encourage you to adopt a daily meditation practice for career in the spirit of letting go of control. Meditate daily in order to tune into yourSelf and the world, in order to feel your presence here and now, to let go of attachment and to be open to possibilities you might not have considered. It is in this spirit that I recommend the Kirtan Kriya or Sa Ta Na Ma meditation.
You will find below short videos that I recorded with Siri Kartar, a Kundalini Yoga Master who has been practicing for over 40 years. In each video she explains elements of Kirtan Kriya - and in one video we show the complete practice of this meditation for six minutes.
Kirtan Kriya: Sa Ta Na Ma Meditation
Kriya is a Sanskrit word that means "completed action." In Kundalini Yoga a kriya is a combination of movement, breath and sound. I invited my teacher, Siri Kartar, to share with you the kriya she taught me years ago. It is called Kirtan Kriya and it's also known as Sa Ta Na Ma meditation because of the sounds one makes when practicing it.
I found the Kirtan Kriya (Sa Ta Na Ma meditation) to be very effective in keeping my mind engaged and focused, as it combines sound, movement, breathing, visualization and silence to engage all parts of the brain. If you have trouble meditating in complete silence, I highly recommend this meditation practice.
What you need to practice Kirtan Kriya
- a yoga mat or blanket to sit in easy pose (crossed legs)
- or you can sit in a chair with your feet on the ground (do not cross your legs)
- a watch or timer - you can use your phone if you do not find it distracting
- optional: a hat or a scarf to cover your head
Breath, Movement and Sounds of Kirtan Kriya
In this video we broke down the core components of Kirtan Kriya. You will need to press your fingers together as shown in the video, while saying Sa Ta Na Ma.
As explained by 3HO, these sounds mean:
- Sa: Infinity, cosmos, beginning
- Ta: Life, existence
- Na: Death, change, transformation
- Ma: Rebirth
This is why this meditation is so powerful for career and career change. It helps you focus and (re)connect with yourself as you go through a transition.
Timing your meditation and tuning in
Kirtan Kriya has to be timed carefully. For a 6-minute meditation, which is what we recorded, the timing of sound and mudras (gestures) is as follow:
- Loud for 1 min
- Whisper for 1 min
- Silent for 2 min
- Whisper for 1 min
- Loud for 1 min
If you would like to practice a longer meditation, simply increase each time proportionally. For example, you can do a 12 min meditation by doubling each time:
- Loud for 2 min
- Whisper for 2 min
- Silent for 4 min
- Whisper for 2 min
- Loud for 2 min
At the beginning of each Kundalini yoga practice, we chant to tune in and center ourselves. The words are Ong Namo Guru Dev Namo and we chant them 3 times. This mantra, called the Adi Mantra, has the following meaning:
Ong Namo - I bow to the subtle divine wisdom
Guru Dev Namo - I bow to the divine teacher within.
The chanting and stretching at the beginning and at the end of the Kirtan Kriya stay the same - you always chant Ong Namo 3 times even if you double the meditation's length.
Bless Yourself!
This is one thing Siri Kartar taught me that I absolutely love and now share with all my clients. What if you mess up during the kriya? What if you space out and continue past the time limit? As with everything in life, Siri Kartar suggests to Bless Yourself! Do not get bogged down and feel guilty if you make a mistake. We are all human beings - be kind to yourself ♥
How to perform Kirtan Kriya: a 6-minute meditation practice
In this video, you will see Siri Kartar and I go through the entire 6-minute Sa Ta Na Ma meditation, including tuning in by chanting the Adi Mantra and ending our meditation practice with stretching and breathing.
Here are all the steps:
- Sit in easy pose or on a chair
- If you prefer, cover your head.
- Tune in by rubbing your hands together
- Holding your hands in prayer, chant the Adi Mantra 3 times: Ong Namo Guru Dev Namo
- Extend your arms and rest them on your knees
- Inhale and loudly chant Sa Ta Na Ma for the duration of the exhale.
- With each breath, visualize a ray of light coming through the top of your head and exiting through your 3rd eye
- Repeat loudly the following sounds + movement for 1 min:
- Sa: press with your thumb the tip of your index finger
- Ta: press with your thumb the tip of your middle finger
- Na: press with your thumb the tip of your ring finger
- Ma: press with your thumb the tip of your little finger (pinkie)
- Then repeat the same sounds and movement as a loud whisper for 1 minute
- Breathe normally and repeat Sa Ta Na Ma silently in your mind while still pressing your fingers as described above for 2 min
- Then repeat the same sounds and movement as a loud whisper for 1 minute
- Repeat loudly Sa Ta Na Ma with sound and movement for 1 min
- At the end, breath silently and stretch your arms high
Why we cover our head in Kundalini Yoga
When performing meditation and yoga, energy moves powerfully through the body. When you cover your head, you help your energy focus and be contained. You also prevent absorbing a lot of external energy from others or the environment while you are doing this meditation practice.
Covering your head while performing this kirtan kriya is not required. When I first started this practice I didn't cover my head. As I became more sensitive to energy, I found wearing a scarf made a big difference in the effectiveness of the Sa Ta Na Ma meditation.
One last note: covering your head during Kundalini yoga and Kirtan Kriya has nothing to do with your gender. The same advice applies to everyone.
If you would like to learn more about Kundalini Yoga, check out Siri Kartar's website. She teaches groups and individuals in Italy, on Zoom, and also travels the world to share her knowledge.
Ready to jump in? Now it's your turn to try Kirtan Kriya. And if you find this meditation practice beneficial, share your experience by leaving a comment. Sat Nam.
Leave a Reply