Busy Moms Need This Meditation to Restore Their Sanity

Screen Shot 2014-05-06 at 4.09.53 PMThis past week my sister went on vacation.  For the first time in 11 years, she didn’t take one of her children.  She called on her little sister (me) to show up and be a full-time mommy substitute while she went away.  So up I stepped to the plate to take care of three little ones aged 2-11 (plus two dogs and two cats).  There were softball games and play rehearsals, pageants and choir shows, special school projects that required craft and costume making, a whole lot of lunches and even some nighttime sniffles.  All the while, I kept working at my full time job, balancing lunch boxes with conference calls and in general juggling a whole lot.

Here’s the thing….mommies apparently do this ALL THE TIME. I tried out the mommy kriya and was instantly pretty darn exhausted and overwhelmed.  After three days, rather than searching for a mommy blog that would tell me how to balance everything, I remembered to use my Kundalini Toolkit.  You would think I would have thought of this BEFORE, but somehow I kept praying for some mommies-only technique to make everything magically easy to be revealed to me.  Although I never found the Mommy Magic Wand to make it all done, clean, tidy and fixed, I did remember Kirtan Kriya. (By all means, if you have a Mommy Magic Wand…please share it in the comments below so I’ll know when my time comes!)

Late one night after a particularly busy day, I crawled into bed exhausted expecting the littlest one to wake up and start again in just a few hours.  But instead of passing out, I picked myself up and began to do Kirtan Kriya, repeating Sa Ta Na Ma while touching my fingers to my thumb in turn.  Within a few minutes, I felt refreshed.  I felt like I could continue, and continue I did until my sister came home, where I gratefully handed over the Mommy reigns and picked back up my comfortable Auntie mantle.  I’m not meaning to imply that you’ll never be tired again if you do Kirtan Kriya (let’s face it, the mommy kriya is the kriya without end), but I do think that it is an excellent tool to refresh your mind and energize your body in stressful and complex situations.  It’s a great reset button for moms (and all busy people).

Here’s what I learned from trying out the mommy kriya:

1) Mothers are seriously hard core (uh-hem, hard KAUR.)

2)  The Mommy Kriya is no joke.  It’s like doing Bound Lotus in Wheel Pose with Breathe of Fire for 2 1/2 hours (Professional yogic stunt doubles were used in the testing of this posture…please, don’t try at home!!)

3)  Kirtan Kriya is really helpful in stressful situations where you are being pulled in a million different directions.  If you are tired, overwhelmed and just plain frazzled, give it 11 minutes (up to 31 if you really have a block of time to luxuriate…in fact, set the little one up with a Paw Patrol video, grab your headphones, and carve out 31 minutes of Kirtan Kriya for yourself…Dr. Ramdesh’s orders!)

Here’s how to do Kirtan Kriya:

Sit straight in easy pose or on a chair. Meditate at the brow point (third Eye) and produce these primal sounds:

Sa Ta Na Ma

On “Sa” touch the first finger (Jupiter) with the thumb tip.

On “Ta” touch the middle finger (Saturn) with the thumb tip.

On “Na” touch the ring finger (Sun) with the thumb tip.

On “Ma” touch the pinky (Mercury) with the thumb tip.

Kirtan Kriya is divided into 6 parts.  During the first part, you chant the mantra out loud.  During the second part you whisper the mantra.  During the third part you mentally chant the mantra.  During the fourth, you whisper it again.  During the fifth you sing it out loud again.  Then you practice one minute of absolute silence.

Example times would be 5 min, 5 min, 10 min, 5 min, 5 min, 1 min.  (As long as you maintain this ratio, you can do this meditation in any length you wish up to 2 1/2 hours.)

It is important to shut the eyes the focus on the brow point, visualizing an “L” shape of energy flowing down into the crown chakra and out the third eye point.  Keep the spine straight.  The words represent the cycle of life (birth, life, death, rebirth) and also are the bij or seed mantras of the mantra “Sat Nam”, meaning truth is my identity.



  1. One sentence caught my attention: “Within a few minutes, I felt refreshed.” I have done the Adi Shakti meditation, Ardas Bhaee, and Antar Naad… and I don’t feel anything physical after doing any of them. I do the Antar Naad to improve my communication skills, and I usually end up thinking “Finally the meditation’s over” when I’m done… is this a typical newbie-thing to experience?

    Also, we are to have our backs straight during meditation. I have a slight curve in my spine, but I can sit with my back straight like I’m resting it against an invisible chair. Is this correct? If I straighten it more, it’s not straight, it’s rigid, and that hurts..

    • Sat nam Livnam,

      No one experiences mantra, meditations and kriyas the same way because we are all unique. There’s no right or wrong! As for your back, make sure not to push to pain. You want to meet your body where you are right now. Now, if your back hurts when its straight, I’d suggest doing a daily practice of spinal flex for a few minutes each morning to encourage it to open up. Hope that helps!

  2. Dear Ramdesh,

    I’ve done kirtan kriya before and my students love it, too. I’ve never heard of cross-heart kirtan kriya before, though – can you please tell me how to do that?

    Sat Nam, Har Sharan K.

    • You can find the meditation in “The Mind”, Har Sharan Kaur.

      Here’s the copy:
      Cross-Heart Kirtan Kriya Taught by Yogi Bhajan
      Mudra: Sit straight. Cross the forearms, below the wrists, and hold them in front of the chest. Arms are out slightly, palms up and a little toward the chest. Look down at the tip of the nose.
      Mantra: Begin to chant: Saa – taa- naa – maa
      –as you play the fingers by touching the thumb tip to the fingertips in the following fashion:
      Saa – touch the tip of the thumbs to the index fingers Taa – touch the tip of the thumbs to the middle fingers Naa – touch the tip of the thumbs to the ring fingers Maa – touch the tip of the thumbs to the pinkie fingers
      Continue for 11 – 31 minutes
      End: Inhale, hold the breath, roll the eyes up and become completely still. Relax the breath.
      Comments: The hemispheres of the brain will balance; the past will be processed and dumped; and insecurity will vaporize.

      For more information on Kundalini Yoga as taught by Yogi Bhajan© visit the Kundalini Research Institute. This meditation published in The Mind by Yogi Bhajan and Gurucharan S. Khalsa, PhD.

      • Dear Ramdesh Kaur,

        thank you for this Information. Can you also please tell me, in what cases would you recommend Cross-Heart Kirtan Kriya over the “regular” Kirtan Kriya? What are the different effects of these variations?

        Sat Nam

        • Sat nam Har Sharan. I recommend Kirtan Kriya for just about everyone. It’s a great general purpose meditation that brings everyone back to center and mental balance. I personally recommend Cross Heart Kirtan Kriya for women who are going through breakups and seeking to clear a man’s aura out of her arc line and clear the mental relationship pattern from her subconscious. I’d suggest teachers experience both!

  3. i loved this article. i´m a working single mom, and i know what Mommy Kriya is! I started kundalini yoga two months ago, and it made a world of difference to me (and my little beautiful boy).

  4. What’s the best way to time this? If I’m meditating, I hate to have to keep stopping to check my time for each section. Any ideas?

    • There are timer apps that allow you to schedule multiple dings. So can get a little ding at the end of each segment of a kriya and move onto the next.


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