Meditate to Fight Alzheimer’s and Improve Memory
Did you know there is a meditation to fight Alzheimer’s and improve memory? It is called Kirtan Kriya and scientific evidence proves that this specific practice can improve cognition and decrease memory decline (Alzheimer’s Research and Prevention Foundation, n.d.).
According to the Alzheimer’s Research and Prevention Foundation (n.d.) practicing this meditation for 12 minutes per day is the best way to fight Alzheimer’s and improve memory.
Over the course of the summer I practiced Kirtan Kriya for 12 minutes daily. I sat beneath the setting sun on a blanket every evening for 30 days. Therefore, I can attest to the benefits of this practice and I will be weaving my personal experiences within this blog post.
The Meditation Practice that Fights Alzheimer’s and Improves Memory
Kirtan Kriya is from the Kundalini yoga tradition. Kriya is a set of practices put together in yoga or meditation with specific benefits attached. These benefits can be physical, mental or spiritual.
This particular kriya combines chanting (singing or repetitive sounds), mudra (finger or hand positions), and mental focus. In my opinion, this combination of focal points can greatly assist in relaxation.
When the mind is forced to focus on many different things at once (sound, movements and mental activity) there is no room for intrusive thoughts to occur. In my personal opinion, this assists in overcoming mental imbalances that contribute to mental disorders to dis-ease in the body.
How to Practice Kirtan Kriya
I will describe Kirtan Kriya the way I learned to practice. Please keep in mind I am summarizing a deeply rooted tradition in Eastern cultures. I will explore the traditional roots of the kirtan kriya below.
To integrate Kirtan Kriya into your life, it is best to practice every day for at least 30 days. For best results, practice at the same time daily. It can be confusing at first but over time it will begin to feel natural (trust me).
Mantra
The sounds are Sa, Ta, Na, Ma. The sounds are combined with finger positions. Together they form the sound SAT NAM, which is a chant (or mantra) within itself. It loosely translated to, “truth is my identity” in Sanskrit.
To begin, chant the mantra aloud for two minutes. Whisper the mantra for the next two minutes. Then, for three minutes you say the mantra silently in your mind.
To come out, you reverse. Whisper the mantra for two minutes. To finish, say the mantra aloud for two minutes. Take at least one minute to sit in silence and simply breathe.
Shaking
At the end, it is also recommended to shake or move to release any lingering energy from the body. It can feel strange to shake but it is a commonly practiced tradition in many ancient cultures including shamanism.
Current researchers like Peter Levine speak to the importance of shaking for repairing the nervous system. Levine noticed in his research that animals recover from trauma in the wild by shaking or vibrating their body (Levine, 1997). Channel your inner primal self and let your body move naturally!
Mudra
- As you chant Sa place your thumb and pointer fingers of both hands together.
- When you chant Ta place your thumb and middle fingers of both hands together.
- While you chant Na place your thumb and ring fingers of both hands together.
- As you chant Ma place your thumb and pinky fingers of both hands together.
Mental Focus
At the same time you are chanting with the finger movements, you want to focus your energy. Imagine as you chant each word (sa, ta, na, ma) an energy is moving from the top of your head (crown chakra) into the space between the eyebrows (third eye chakra). The energy moves in an L-shape position.
As I did this practice, I also began to imagine an energy cleansing my third eye. This is the space of mental clarity, focus, and intuition. I imagined my third eye chakra like a diamond in need of polishing. Every time I moved the energy from my crown and out my third eye the gem became more polished.
Put it all Together to Fight Alzheimer’s and Improve Memory
As I said before, there is a lot going on during this meditation! It may take some practice but eventually you will combine the mudra, mantra and mental focus.
Science shows that adapting this practice reduces the effects. In order for this meditation to fight Alzheimer’s and improve memory, you must practice it appropriately (Alzheimer’s Research and Prevention Foundation, n.d.).
Below is a video you can choose to follow along with while you are getting the hang of the technique. However, you may also want to refer back to this blog post to ensure your mental focus remains on your crown and third eye chakras.
For additional help, consider booking a Trauma-Informed Yoga Session with Olivia Schnur to practice with a guide.
The Yogic Tradition of Kirtan Kriya
As I previously stated, the Western world has adopted many ancient Eastern techniques. Fortunately, Eastern traditions inform Western medicine and offer alternatives to the standard medical model of care.
However, if we are not not careful we risk cultural appropriation. To avoid this, we should pay homage to the traditions that inform our practices. We should also check our power and privilege’s and ensure we are not benefiting at the expense of others.
Kirtan Kriya was taught by Yogi Bhajan and is an important facet of the kundalini yoga tradition. According to Yogi Bhajan, this meditation will give the student whatever they need (Rattana, n.d.). Therefore, trust the process as you practice and just notice the results without judgement or expectation.
The Yogic Tradition: Mantra (Chanting or Singing)
As we chant we move through the three languages of consciousness. In the yogic tradition our voices symbolize different levels of consciousness. Our human voice is our regular tone. The whisper is is the voice of lovers. Silence is the consciousness of the divine (3HO, n.d.).
The Yogic Tradition: Mudra (Hand or Finger Position)
In the yogic tradition a mudra is a hand or finger position. Each mudra has specific benefits on the body an the mind.
The following information is adapted from the 3HO Website:
- Gyan mudra is when the thumb and pointer finger come together . It symbolizes the seal of knowledge (3HO, n.d.).
- Shuni mudra is when the thumb and middle finger come together. This mudra helps with wisdom and patience (3HO, n.d.).
- Surya (Sun) mudra happens when the thumb and ring finger come together. This represents an energy or zest for life (3HO, n.d.).
- Lastly, Buddhi mudra is when the thumb and pinky fingers come together. This relates to communication (3HO, n.d.).
There is beauty when Western and Eastern traditions combine. The art of yoga meets the science of the West. Here, we gather scientific evidence to show that we can practice meditation to fight Alzheimer’s and improve memory.
However, please, do not take my word for it. Try it for yourself! Please share and comment your experiences or questions below.
About the Author
Olivia Lynn Schnur is a Mental Health Counselor, Yoga Teacher and Writer. She seeks to integrate western healing modalities with ancient yoga traditions. Her practice includes trauma-sensitive yoga and reiki healing. She currently teaches yoga in her home, community yoga classes and online.
Disclaimer:
This blog post and additional information posted on oliviaschnur.com represent Olivia Schnur’s personal views and should not be treated as professional guidance. The views in this blog post do not represent clinical treatment guidelines or recommendations and should not be treated as medical or mental health guidance. Furthermore, the views expressed on this blog and website do not reflect the views of any professional companies by which Olivia Schnur is employed.
Note to current and former mental health clients: Any contact made via oliviaschnur.com is not considered a confidential means of communication. Furthermore, as a result of ethical and legal requirements, Olivia is unable to respond to current and former clients who attempt to make contact via social media, personal email, or website. Posting comments on blog posts or other web pages can compromise your confidentiality. It is recommended that former or current mental health clients avoid interacting with, commenting on, or making contact via this blog or website.
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References
- 3HO: Healthy, Happy, Holy Organization. (n.d.). Kirtan kriya (sa, ta, na, ma meditation). 3HO. https://www.3ho.org/3ho-lifestyle/health-and-healing/kirtan-kriya-sa-ta-na-ma-meditation
- Alzheimer’s Research and Prevention Foundation. (n.d.). Practice this 12 minute yoga meditation exercise. https://alzheimersprevention.org/research/kirtan-kriya-yoga-exercise/
- Levine, P. A. (2017). Waking the tiger: Healing Trauma. North Atlantic Books.
- Rattana, G. (n.d.). Lesson 15: Kirtan kriya for evolutionary change. Kundalini Yoga. https://owl.purdue.edu/owl/research_and_citation/apa_style/apa_formatting_and_style_guide/reference_list_electronic_sources.html