Kirtan Kriya 

I love this – so calming and softens the whole forehead – almost as good as Shirodahra Ayurvedic treatment, you’ll be amazed

How to do Kirtan Kriya
( 11, 31, 60 min or 2-1/2 hours

For 11 minutes:

2 minutes out loud

2 minutes whisper

3 minutes silent

2 minutes whisper

2 minutes out loud

For 31 minutes:

5 minutes out loud

5 minutes whisper

11 minutes silent

5 minutes whisper

5 minutes out loud

Focus on your third eye. if you get a headache visualize the energy coming in through the crown and going out the 3rd eye in an L shape.

Continue repeating the sequence always starting with the index finger. The pace between each movement is approximately 1 second per fingertip. To end, inhale, hold the breath for a few seconds, focus the eyes upward, exhale and relax.
Benefits:

Stimulates the nerve endings in the fingertips balancing the right and left hemispheres of the brain. This positively changes your habits and works through insecurities.
Practice for 11 to 31 minutes. You can also do it for 1 hour up to 2-1/2 hours.
Translation:
SA is the beginning, infinity, the totality of everything that ever was, is or will be.

TA is life, existence and creativity that manifests from infinity.

NA is death, change and the transformation of consciousness.

MA is rebirth, regeneration and resurrection which allows us to consciously experience the joy of the infinite.

SA TA NA MA

is so primal that its impact on our psyche is like splitting an atom. The power of this mantra comes from the fact that it rearranges the subconscious mind at the most elementary level. It has the power to break habits and addictions because it accesses that level of the mind where habits are created.

http://www.kundalini-yoga-info.com/kirtan-kriya.html#.WAiky4YxmEc

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