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Sa Ta Na Ma Meditation Research for Memory – Kirtan Kriya
I just love synchronicity, don’t you? Right when I was looking for Sa Ta Na Ma meditation research – Kirtan Kriya – Amy Weintraub sent me a copy of her newsletter, LifeForce Yoga. My eyes popped out of my head with delight because she had compiled an excellent review of the literature on this meditation technique that improves memory. She generously said that I could share what’s below with you. I highly recommend Amy Weintraub’s website at LifeForce Yoga: Manage Your Mood. You will also benefit from and enjoy registering for her newsletter and going to her workshops.
Sa Ta Na Ma Meditation Research: Kirtan Kriya Effects Cognitive Function, Memory and Stress
In three separate studies published this year and in one that is on-going, Kirtan Kriya, as taught by the Kundalini master Yogi Bhajan, was shown to increase short term memory, cognitive function and to reduce stress. In separate studies at the University of Pennsylvania, and one continuing at the University of California (UCLA), researchers measured cerebral blood flow in the brain (rCBF) using single-photon emission computed tomography (SPECT) to determine which areas are more active and which are less during the practice. One study compared long-term meditators to non-meditators. Another study compared those practicing the meditation with those who listened to a Mozart violin concerto. A third study compared the more active meditation to a relaxation exercise.
Kirtan Kriya is a 12-minute active meditation that include mudra (hand gesture), mantra (out loud, whispered and repeated silently), and visual imagery,
In the on-going study at UCLA, those practicing 12-minutes of Kirtan Kriya meditation are being compared with those using a 25-minute relaxation tape. Preliminary results from the 39 caregivers who have already completed the study (23 practiced Kirtan Kriya, 16 listened to a relaxation audio tape) indicate:
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Details Chakra Chart
Finally! It’s all in one place. This Chakra Chart is complete.
Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...
Learn all about the chakra names, locations, colors, sounds, crystals, yoga postures, breath work, goddess archetypes, psychological & energetic influences and more.
It’s laminated and 81/2″ by 14″ with information on both sides.
This chakra chart is handy and helpful!
Learn more about chakras here.
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How To use the chart for balancing your chakras.
Begin by familiarizing yourself with the chakra names, locations, and characteristics of each chakra. Here are some ideas for getting started.
- This Chakra Chart (C) is for personal use only and not duplication. Get your beautiful, laminated chart at http://WholesomeResources.com
Balanced Chakra Energy: Maintain balance with continued healthy attitudes, behaviors, emotions and appropriate yoga postures, breathing practices and activities.
Unbalanced Chakra Energy: Examine the chakra’s lessons, rights, responsibilities and challenges to determine what areas need improvement and make suitable changes. Practice the breathing practices, yoga postures and other healing activities and healthy behaviors. Set an intention and enhance it with the musical notes, instruments and crystals. Practice self-care and get competent help from others as needed. In addition:
Excessive Chakra Energy: Use the chakra’s balancing color. Chant or sing the vowel sounds to send and release excess energy. “Too much of a good thing” is harmful so decrease behaviors that are excessive.
Deficient Chakra Energy: Use the chakra’s emanating color. Chant or sing the bija mantra sounds to increase and attract energy.
The Chakra Chart was originally published in Yoga Meditations: Timeless Mind-Body Practices by Julie Lusk.
Sources include Anodea Judith, Jeff Migdow, Barbara Pritchard, Gene Jackson and Rosalyn Bruyere.
- Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...
Yoga Articles, Videos & Links
Enjoy these yoga articles, yoga videos & links from Julie Lusk.
Julie Lusk is author of 6 books: Yoga Nidra Meditations, Yoga Nidra for Complete Relaxation & Stress Relief, Yoga Meditations Book & CD Set; 30 Scripts for Relaxation, Imagery & Inner Healing – 2 Volumes; Desktop Yoga ® and numerous audio recordings. Click Here for details and ordering info.
♥ Page Summary
- What is yoga and how to choose a class
- Breathing techniques, yoga sequences and videos
- Chakra energy empowerment articles and charts
- Yoga Nidra (yoga sleep)
- Yoga meditations
- Yoga mudras (hand gestures)
- Desktop Yoga ® (chair yoga)
- Inspiring quotes
- Free yoga guidebook (pdf)
♥ Handy Links
- Complete Catalog of books, recordings & more
- Class Schedule
- Scroll down ⇓ for your Free Yoga Basics Guidebook
- Yoga is skill in action
without regard for results.
– Bhagavad-Gita 2.50
Physical postures are mastered when practiced mindfully, effortlessly, and with awareness of the Infinite.
– Yoga Sutras 2.47
Om
What is yoga?
- What is Hatha Yoga. What type of poses are practiced and some of the benefits
- The Essence of Yoga
- Yoga Postures & Pictures (pdf)
- Scroll down for your free Yoga Basics Guidebook by Julie Lusk (eBook download)
How to choose a class?
- How to choose a yoga class: Getting Started
- Julie’s current class schedule (Zoom, greater Cincinnati – Milford, OH)
- Julie’s national and international workshop schedule
Yoga Articles on Breathing Techniques (Pranayama)
- Benefits and how to do
Yoga Sequences and a few Free Videos
- Good to the Core: Yoga to strengthen & flatten abdominal muscles, tone back, legs, hips & more
- Yoga for a Healthy Heart
- Salute to the Moon (Chandra Namaskar) (with video)
- Sun Salute: With a cat (Surya Namaskar) (with video)
- Superbrain Yoga ® (with video)
- Take a 2-hour Power Nap in 10 minutes (with video)
- Strengthen Bones with Yoga & Diet (with video)
- Eye Exercises to improve vision and brain function
- Brain Yoga supercharges your memory, concentration, mood, etc. Get specialized postures, breathing methods, meditations, guided imagery and mudras
- Help Immunity, sinus headaches, sore throats and drainage with yoga (postures, video, mudra and more).
Yoga Nidra for Deep Conscious Relaxation
- Yoga Nidra FAQ Julie Lusk that explains
- What is Yoga Nidra?
- Is it different than meditation and hypnosis?
- How it is done. How often.
- Benefits of yoga nidra
- Resources
- Yoga Nidra FAQ on Setting Intentions & Sankalpas
- Yoga Nidra’s Benefits
- How to Practice Savasana, the Relaxation Pose
- Yoga Nidra and Sleep One hour of yoga nidra practice is equivalent to four hours of sleep. This is due to the series of brain waves experienced along the way. (Saraswati 1998, Kumar 2008)
- Learn about Yoga Nidra and Your Brain. It’s fascinating!
- Use this recording to experience the power of yoga nidra.
♥ Training in Yoga Nidra for Teachers & Health Professionals is available now. ♥
Books & Recordings on Yoga Nidra by Julie Lusk
-
- Yoga Nidra for Complete Relaxation and Stress Relief, Also available in French and Italian.
- Yoga Nidra Meditations: 24 Scripts for True Relaxation is Julie’s newest book.
- Get Yoga Nidra recordings on CD here and download here.
- Complete Catalog of books, recordings & more
- Scroll down for your Free Yoga Basics Guidebook
Chakra Articles & Charts
- Learn about chakras and their influences | Get your Complete Chakra Chart
- Chakra Balancing with Sound Healing. Use the Elemental Chakra Tone Chart to balance your chakra energy by either increasing or decreasing their energy with sound, color, and special mantras. The Vedic (Yoga) and Tibetan notes and tones are given. It’s fun.
- How to balance chakra energy with toning and hand & finger movements called mudras.
- Get info related to chakra elements, directions, sounds, senses, and other attributes
- Chakra Energy Flow Meditation
- Understanding OM | AUM
- Book a Musical Sound Bath session
Yoga Meditations
♥ Get your copy of Yoga Meditations Book & CD set by Julie Lusk (Whole Person Press Publisher)
- Cultivate the Positive: Pratipaksha Bhavana
- Power of Presence CD featuring Cultivate the Positive, Sinking Into Sensation, Energy Breathing & Everybody is Here
- Sa Ta Na Ma Meditation: Kirtan Kriya
- What is Mindfulness & Why it Matters
- Mindfulness Meditation Warnings & Alerts
- Gain from Guided Imagery & Relaxation
- Stop ~ Look ~ Listen Meditation
- More on Meditation, Guided Imagery & Relaxation
- Meditation on the Fly: Handling Distractions (video)
- Loving Kindness Face Lift
- Happy Humming Practice
♥ Complete Catalog of books, recordings & more – includes Yoga Meditations, Yoga Nidra & others
Yoga Articles on Mudras (hand gestures)
Mudras are yoga positions, gestures, and seals for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation. Some mudras use the whole body and breath. They are effective, easy to learn, practical and powerful, and anyone can do them.
- Intro to Yoga Mudras (beneficial yoga hand gestures / postures for the hands)
- Yoga mudra handout: Description, uses, how to’s, & mudras for physical and emotional health. (pdf)
- How to do mudras for:
- Warm-ups for Hands: Here’s a great 5-minute series of hand movements & mudras video to help your fingers, wrists, and hands with easy-to-remember names for each one. Great for musicians & anyone with stiff, painful fingers, hands or wrists. Learn the Hakini Mudra, Beak, Bug, Claw, Paw, Seed, Web, Wings & the Eagle and Hridaya mudras.
- Allergy Relief: Bhramara Mudra
- Achieving Goals, Finding Objects & more | Kubera Mudra for Confidence
- Energy, confidence and courage and reducing fatigue and nervousness | Pran Mudra
- Headaches | Mahashirsha Mudra
- Temperature Control, Stamina and Equilibrium | Ring Finger Mudra
- Brain-Body Balance, Problem-Solving, Focus | Hakini Mudra
- Contentment: Vishnu Mudra and Nasagra Mudra for Alternate Nostril Breathing | Nadi Shodhana |Nadi Suddhi
- Mental-Emotional Stability. Improve breath capacity and immunity | Hridaya Mudra
- Elemental and Chakra Meditation using hand movements, color, sound, and intention.
Desktop Yoga ® by Julie Lusk ~ published by Penguin Putnam Books
Stay alert, productive and stress-free with effective chair exercises to relieve aching backs, tired eyes and tight shoulders. Replenish your energy by learning ‘How to take a two-hour nap in two-minutes.’
Get Inspired
- Yoga Sayings, Quotes and Poems
- Yoga Mantras & Chants
- The 4 keys to unlocking lasting happiness
- World’s Oldest Yoga Teacher (video)
- Blessing in the Chaos ~ Jan Richardson
- Follow Your Heart’s Desire according to Alan Watts (video)
- How to Make a Yogatini
- Never Give Up: How Yoga Transforms (video)
- In These Arms: May all beings be happy, safe & free with Jennifer Berezan (video)
- New Moon: How to Gain from its Power
- Wabi-Sabi: The Power of Imperfection
- To Hiss or Not to Hiss
- My Meeting with the Dalai Lama
- Do it Anyway by Sal Spalenger
- Holiday Energizers
- ‘Twas the Night Before Christmas Yoga Poem
♥ Get your Free Yoga Guidebook by Julie Lusk featuring:
- Important Guidelines for the Practice of Yoga
- Benefits, Cautions and Contraindications for yoga poses
- Yoga Asana Chart ©
- Alignment Guidelines and Selected Warm Ups to Open Joints and Warm Muscles
- Yoga Guidelines for Health Conditions (arthritis, back problems, cancer, high blood pressure, menstruation, pregnancy, PMS and menopause, etc.)
Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.com
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