This is the first time I have come across the term “medical meditation”. A specific meditation called Kirtan Kriya (KK) looks very promising if the numerous research studies cited in “A White Paper: Yoga and Medical Meditation™ as Alzheimer’s Prevention Medicine” , by The Alzheimer’s Research and Prevention Foundation‘s Dharma Singh Khalsa, M.D., are well-designed and statistically valid. The foundation offers a structured prevention program, online resources and information, and offers this background:
Alzheimer’s disease (AD) affects 5.4 million Americans and many more millions world-wide. As baby-boomers age, these numbers are predicted to sky-rocket to 16 million in the USA alone by 2050. Women especially bear the brunt of this raging epidemic, both as caregivers and patients. They are twice as likely as men to develop AD in their 60’s. A woman’s lifetime risk for AD is higher than for breast cancer: 1 in 6 vs. 1 in 11. AD costs society as much as heart disease and cancer. Every 67 seconds someone is diagnosed with AD. It is our 6th leading cause of death. Two-thirds of all AD patients are women.
The paper goes on to make a long series of claims, with brain images or charts, supported by studies cited at the end of each claim.
- reverses memory loss
- enhances mood and well-being
- provides anti-aging effect on the brain, body, and genes
- leads to less tress, increased telomerase, and reduced depression
- dramatically increases telomerase activity
- down regulates inflammatory genes
- up regulates 19 health-promoting genes
- replenishes vital neurotransmitter and brain chemicals
- improves sleep
- promotes clarity of purpose
- enhances psychological and spiritual well-being
- activates the whole brain
Kirtan Kriya uses the four stages of mantra japa (repetition of a mantra) with the Sikh mantra Saa Taa Naa Maa (Sat Naam) coordinated with finger movements and visualization. Readers interested in all the details should go to the paper via the link above. The practice from the paper is reproduced below but we cannot reproduce the figures that illustrate the movements.
How To Do Kirtan Kriya
KK is a 12-minute singing exercise that people have been practicing for thousands of years. It brings together several actions: breath work, singing or chanting, finger movements (mudras), and visualization. Hence, it is a multifaceted, multisensory exercise that engages the whole brain and increases cerebral blood flow.
Posture: Sit comfortably in a chair with your feet flat on the floor. Alternatively, you can sit on the floor with your legs crossed, although older adults are not likely to choose this option. The essence of the posture is to be comfortable and sit with the spine straight with only the natural curvature.
Breath: Breathe naturally as the meditation unfolds.
Eyes: The eyes are closed.
The Chant, or Mantra: The chant uses the sounds, Saa, Taa, Naa, Maa. These ancient sounds taken together mean “my true identity” or “my highest self.” The tune to which these sounds are sung is the first four notes of the familiar children’s song, “Mary had a Little Lamb.” That is, the notes are “Mar-y had a.” See Figure 1.
The Mudras, or Finger Movements: The thumb is touched to each of the other four fingers in sequence. Both hands perform the same mudra set simultaneously.
On Saa, touch the index fingers of each hand to the 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.
Always go forward in sequence: thumb to index finger, middle finger, ring finger, and pinky; never go backwards.
The Visualization: Visualize energy coming down from above into the middle of the top of the head, proceeding straight down into your brain, and then changing to a lateral direction so that it comes out of your head at a point in the middle of your forehead in the center, lined up with the nose (the spot referred to as “the third eye” in some Eastern traditions). Hence, the energy is visualized as following the path of a capital letter “L.” One may think of this action as sweeping through like a broom.
The Sequence: Sing the sounds Saa Taa Naa Maa while also performing the mudras with the fingers of both hands. At the same time, visualize the sound flowing in through the top of your head and out the middle of your forehead in an L shape.
1. For two minutes, sing out loud.
2. For the next two minutes, use a stage whisper.
3. For the next four minutes, say the sound silently to yourself.
4. Then whisper the sounds for two minutes and then out loud for two minutes, for a total of twelve minutes.
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.