12 Minute Meditation: The Power of Kirtan Kriya
It's called the "12 Minute Miracle," a brief daily practice believed to reduce the symptoms of cognitive and physical disorders; even slowing the progression of Alzheimer's and Parkinson's disease. Kirtan Kriya may actually extend longevity, as cellular chromosome research indicates.
While Kirtan Kriya has been practiced for centuries as a spiritual discipline, modern science has begun to uncover the physiological and psychological effects of this ancient practice:
"What we have discovered thus far is that simply practicing Kirtan Kriya for only 12 minutes a day has profound effects on not only your brain and memory but also on your mood, energy, genes, cells, immune system, sleep, your overall health and psychological and spiritual well-being" — Alzheimer's Research & Prevention Foundation founder, Dr. D.S. Khalsa.
This is quite a promise, but small scale clinical studies support the claims, encourage optimism, and underscore the need for larger scale clinical trials for conclusive validation.
What is Kirtan Kriya Meditation?
If you've ever tried meditation before and were disappointed, get ready for success: Kirtan Kriya meditation is surprisingly easy to learn and perform on a daily basis. We provide a practical guide to practicing the "12 Minute Miracle," including step-by-step instructions for beginners, tips for maintaining a consistent practice, and addressing common challenges and misconceptions. No need for an instructor or any special equipment; with this book you'll begin to benefit from Kirtan Kriya meditation immediately.
Kirtan Kriya is distinctive from other types of meditation. It combines chanting "sa, ta, na, ma," coordinated with finger-to-thumb contacts, and visualizations of energy. Combined, these actions create a deeply transformative experience: Kirtan Kriya's rhythmic repetition helps calm the nervous system, and cultivate a sense of inner peace and clarity.
Physiological Benefits of Kirtan Kriya
What's we know so far: Initial studies suggest that regular practice of Kirtan Kriya meditation may have positive effects on cardiovascular health, immune function, and stress management. For example, small scale research has demonstrated that Kirtan Kriya meditation is associated with reduced blood pressure, lower levels of stress hormones such as cortisol, and enhanced immune function.
Psychological Benefits of Kirtan Kriya
Regular practice of Kirtan Kriya meditation appears to provide psychological benefits: Reducing symptoms of depression, chronic anxiety, and cognitive decline. These benefits may result in part to Kirtan Kriya's promotion of relaxation, improved mood, and enhanced cognitive function.
Integrating Kirtan Kriya into Daily Life
A unique quality of Kirtan Kriya meditation is its accessibility and versatility. Unlike meditation that require long periods of sitting and instruction, Kirtan Kriya requires only 12 minutes a day. It's ideally practiced in a seated position in a comfortable and quiet environment, as explained in Chapter 6, How to Perform Kirtan Kriya Meditation.
Even greater benefits of Kirtan Kriya can be achieved by practicing a holistic lifestyle in addition to daily meditation—practicing yoga, following a wholesome diet, and performing regular exercise. This book will guide you through easy adoption of each of these practices, to reduce stress, improve your mood, and enhance your overall health and quality of life
