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Easy 12 Minute Brain Boosting Meditation for Peace of Mind

Forget what you’ve heard about meditation being just a New Age woo-woo thing only hippies do. Research has proven this powerful meditation actually improves the health and function of the brain even after just one 12-minute session. The Alzheimer’s Research and Prevention Foundation recommends performing this easy meditation practice regularly to reduce stress and improve memory.

Dr. Daniel Amen, well-known psychiatrist, brain disorder specialist, and author of several books also recommends this easy meditation in his book Making a Good Brain Great.

“I teamed with Drs. Dharma Singh Khalsa and Nisha Money to study the impact of meditation on the brain. We chose a simple 12 minute form of meditation, Kriya Kirtan, that is easy for busy people to practice. It is based on the five primal sounds: Saa, Taa, Naa, Maa (aa being the fifth sound). Meditators say each sound as they consecutively touch their thumb to fingers two, three, four and five. The sounds and fingering are repeated for two minutes out loud, two minutes whispering, four minutes silently, two minutes whispering and two minutes out loud.

We performed SPECT scans at rest one day and then after meditation the next day. We saw marked decreases in the left parietal lobes (decreasing awareness of time and space) and significant increases in the prefrontal cortex (which showed that meditation helped to tune people in, not out). We also saw increased activity in the right temporal lobe, an area that has been associated with spirituality.”

—Dr. Daniel Amen, Founder and CEO of Amen Clinics, and author of several books including Change Your Brain Change Your Life

This life-changing 12-minute non-religious meditation practice is used to increase intuition, balance the right and left hemispheres of the brain, increase blood flow in the brain, improve memory, and reduce stress. And the best part is—there are no side effects, and it costs nothing at all, so you’ve got nothing to lose and everything to gain.

Brain-Boosting Benefits of this 12-Minute Meditation

• Reduces depression
• Improves memory, and can even reverse memory loss
• Increases energy levels
• Improves sleep quality
• Reduces stress
• Decreases bad genes that cause inflammation
• Increases immune-boosting good genes
• Lowers cortisol levels
• Improves psychological well-being (acceptance, personal growth, and positive relationships)
• Improves spiritual well-being (peace of mind in today’s mad world)
• Activates significant anatomical areas of the brain (particularly areas known to influence attention, concentration, focus, memory, depression, trauma, and resiliency)
• Enhances blood flow in the brain
• Slows cell aging by 43% (the largest increase ever recorded)
• Increases the size and health of the brain
• Improves brain chemistry
• Improves communication between brain cells

Scientific Research Proves it Works! 

In 2003, the Alzheimer’s Reseach and Prevention Foundation collaborated with Amen Clinics on an innovative research study using SPECT scans to examine 11 subjects before and after performing a 12-minute mind/body meditation exercise called Kirtan Kriya.

The 11 test subjects showed a dramatic improvement in the anatomy and physiology of their brains after performing the meditation, including a dramatic increase in positive activity in their frontal lobes, which signifies an increased ability to pay attention, focus, and concentrate.

The study also revealed a change in the lateral part of their brains—the area of the brain responsible for feeling connected to a higher power.

Significant changes in the master gland structure of the brain—which helps with positive moods and brain energy—were also seen.

Here’s How It’s Done

There’s a beautiful track by Nirinjin Kaur called Kirtan Kriya that you can follow along with, if you like.

Here are the steps from alzheimersprevention.org:

1. Repeat the Saa Taa Naa Maa sounds (or mantra) while sitting with your spine straight. Your focus of concentration is the L form (see illustration), while your eyes are closed. With each syllable, imagine the sound flowing in through the top of your head and out the middle of your forehead (your third eye point).
2. For two minutes, sing in your normal voice.
3. For the next two minutes, sing in a whisper.
4. For the next four minutes, say the sound silently to yourself.
5. Then reverse the order, whispering for two minutes, and then out loud for two minutes, for a total of twelve minutes.
6. To come out of the exercise, inhale very deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.

The mudras, or finger positions, are very important in this kriya (see illustration below).

• On Saa, touch the index fingers of each hand to your thumbs.
• On Taa, touch your middle fingers to your thumbs.
• On Naa, touch your ring fingers to your thumbs.
• On Maa, touch your little fingers to your thumbs.

Give this brain-boosting, peace of mind inducing meditation exercise a try today, and consider making it part of your daily routine.

It’s quick, it’s easy, it’s free, and it’s been proven to work.