Sat Kriya (Truth Action Meditation)

Sat Kriya is a powerful Kundalini Yoga meditation and exercise involving rhythmic contraction of the navel and pelvic floor muscles.

Overview

Sat Kriya is a core practice in Kundalini Yoga that combines movement, breath, mantra, and meditation in a single powerful exercise. The practice involves rhythmically chanting “Sat Nam” while alternately pulling the navel point in and releasing the pelvic floor. “Sat” (truth) is chanted on the contraction, and “Nam” (identity/identity) on the release. It is considered one of the most effective practices for awakening kundalini energy.

Method/Content

The practitioner sits in a (rock pose) position with the spine straight and arms raised above the head, elbows bent, hands clasped together in a steeple grip above the crown. The eyes are closed and focused at the third eye point. The practitioner rhythmically chants “Sat Nam” while pulling the navel point in sharply on “Sat” and releasing the pelvic floor on “Nam.” The rhythm is typically about two cycles per second. The practice is performed for 3 minutes initially, gradually building to 11, 22, or 31 minutes.

Purpose/Benefits

Sat Kriya is considered the fastest practice for awakening kundalini energy and strengthening the nervous system. It strengthens the navel center, stimulates the lower chakras, and rapidly generates energy. The practice is said to release emotional blocks, strengthen the aura, and accelerate spiritual growth. It is also used as a remedial practice for many physical and psychological conditions.

Verification Notes

• A foundational practice in Kundalini Yoga as taught by Yogi Bhajan
• Recommended for daily practice by all Kundalini Yoga practitioners
• Should be practiced for a minimum of 3 minutes for basic effect