Kirtan Kriya & Brain Health: What Science Reveals About a 11-Minute Mantra Meditation Practice
In recent years, research from leading institutions—including UCLA, Harvard, Johns Hopkins, and the Journal of Alzheimer’s Disease—has begun confirming something long known in the yoga traditions: simple, consistent meditation practices can change the brain in remarkable ways.
In light of that, I decided to start a weekly Free Online Group Mantra Meditation to disseminate this knowledge and support people on their journey towards mental health and healing. As a Registered Yoga & Meditation Teacher, I learning that when we meditate in groups, we amplify the benefits of the practice to our brain, calming our nervous system, and reconnecting with our inner resilience.
One of the most widely studied practices incorporated in my online mantra meditation group is the Kirtan Kriya, a 11-minute Kundalini meditation that uses breathwork, chanting (“Sa Ta Na Ma”), finger movements (mudras), and eye gaze (visualization). This accessible practice has demonstrated benefits for memory, mood, neuroplasticity, stress resilience, and potentially even reduction of Alzheimer’s-related risk factors.
Multiple studies have consistently found that Kirtan Kriya (mantra meditation), and gentle Kundalini yoga practices are linked with meaningful improvements in brain functioning:
OBS: It’s also important to note that, most of the time, people in these studies practiced these activities in groups.
1. Improved Memory & Cognitive Function
A study published in the Journal of Alzheimer’s Disease found that adults aged 55+ who practiced Kundalini yoga and Kirtan Kriya, (mantra meditation) for 12 weeks showed:
Increased brain connectivity
Improved verbal memory
Better visuospatial memory
Greater ability to focus and multitask
Improved mood
This yoga and mantra meditation group outperformed a “brain games” group—even though both practiced for the same amount of weekly time.
2. Reduced Stress & Improved Mood
Research from the Alzheimer’s Research & Prevention Foundation (ARPF) shows that Kirtan Kriya reduces cortisol, improves sleep, and enhances emotional well-being. Long-term studies have shown:
Better stress resilience
Decreased depressive symptoms
Greater clarity and calm
3. Better Blood Flow to Key Memory Centers
Brain imaging studies demonstrate improved blood flow to the posterior cingulate gyrus, an area essential for memory retrieval—and one of the first regions affected in Alzheimer’s disease.
4. Cellular-Level Benefits
Research led by Dr. Dharma Singh Khalsa shows:
Increased telomerase, the enzyme that lengthens telomeres
Reduced inflammatory gene expression
Positive changes in gene expression
Telomeres protect our DNA—and longer telomeres are associated with healthier aging and reduced Alzheimer’s risk.
5. Protective Effects in Women
In a recent clinical study led by Dr. Helen Lavretsky at UCLA, women at increased risk for Alzheimer’s showed:
Preserved gray-matter volumes
Improved mood and resilience
Enhanced brain connectivity after 12 weeks of Kundalini yoga and Kirtan Kriya (mantra meditation).
How Kirtan Kriya Works:
Kirtan Kriya (mantra meditation) activates multiple sensory pathways simultaneously:
Chanting “Sa Ta Na Ma” stimulates 84 meridian points in the upper palate.
Mudras (finger movements) activate motor and sensory regions in the brain.
Visualization strengthens neural pathways linked with attention and memory.
Breathwork supports nervous-system regulation and vagal tone.
In only 11 minutes a day, it becomes a powerful mind-body practice for restoring clarity, focus, and emotional balance.
How to Practice:
Join Our FREE Saturday Morning Mantra Meditation: Kirtan Kriya for Brain & Emotional Wellness
Saturdays • 8:00–8:45 AM PST • Online via Google Meet
OR, if you are unable to join us, you can start on your own by:
Sit comfortably with your spine tall.
Close your eyes and breathe naturally.
Begin chanting: “Sa” (index), “Ta” (middle), “Na” (ring), “Ma” (little finger) to the following tune
SA TA NA MA SONGCycle your voice:
2 minutes aloud
2 minutes whisper
4 minutes silently
2 minutes whisper
2 minutes aloud
Visualize light flowing from the crown of the head to the third eye with each syllable.
Finish with a deep breath and gentle stretch.
Why This Practice Matters:
Kirtan Kriya (mantra meditation) is:
Accessible (no yoga experience needed)
Short (11 minutes)
Evidence-based
Culturally rooted, yet entirely secular in its neurological benefits
Connection and community. At a time when so many of us are feeling isolated and disconnected, whether practicing in an online group mantra meditation or in-person, it connects you with a group of like-minded individuals who are motivated to improve their health and overall well-being.
It is one of the few meditation practices with decades of peer-reviewed research demonstrating measurable effects on memory, mood, and brain resilience.
If you’re ready to build cognitive clarity, emotional grounding, increased resilience, and group consciousness, my online group mantra meditation is a beautiful place to start.
