Beginner’s Guide to Kirtan and Mantra

Yoga is a vast subject, and just when you think you know all about it, a whole new yogic practice hoves into view that you know nothing about – step forward, kirtan. So what’s the story of kirtan? Put simply, it is yogic chanting, meditation through song, or communal meditation. It is an ancient practice that is being brought bang up-to-date and steadily rising in popularity here in the UK. So here’s a handy guide to kirtan, from its ancient origins to its modern-day form.

THE HISTORY OF KIRTAN

Kirtan originated in the Hindu religion. In Sanskrit, it literally means narrating, reciting, or describing an idea or story. The tradition of kirtan began many hundreds of years ago in 6th century India.  Back then, in a time before many people could read or write (let alone endlessly communicate through social media) poets wandered the land singing intricate stories from the Vedas and the Upanishads, which are some of the earliest known religious texts in the world.

The only way these religious texts could be passed down was through word of mouth. So, from one generation to the next, for thousands of years, the Vedas were memorised and passed down through the ages.

In the early 16th century, a Hindu saint called Sri (the Indian terminology for a saint) Chaitanya Mahaprabhu, also known as the ‘Father of kirtan’ left India to disseminate the power of kirtan around the world, inspiring many thousands of people during his lifetime, and beginning a movement that continues to this day.

IT IS PART OF YOGA

The yoga that most of us know and practice is only one type of yoga. There are varying opinions on how many branches there are, some say seven, some six and in Light on Yoga, B. K. S. Iyengar says there are four paths. According to him, these are:

• Karma yoga, the path of action, in which a man realises his own divinity through work and duty.

• Jnana yoga, the path of intellect, where realisation comes through knowledge.

• Bhakti yoga, the path of emotion, where realisation comes through devotion and love of a personal God.

• Raja yoga, which is another term for Ashtanga yoga, or the eight-limbed yoga that most of us know as ‘yoga’. This branch is the foundation for the three other branches, preparing the mind for enlightenment, or samadhi, the final goal of yoga.

Other sources cite seven (often overlapping) branches which are: Hatha yoga, Raja yoga, Karma yoga, Tantra yoga, Mantra Yoga, Jnana yoga and Bhakti yoga.

It is bhakti yoga which is the source of the practice of kirtan. The devotional practice of singing, worshipping and chanting to the Hindu deities emphasized the intense longing to know God.

CHANTING IN YOGA

Chanting isn’t just restricted to bhakti yoga though. For example, the traditional way to start an Iyengar yoga class is by chanting the ‘Invocation to Patanjali’. As an Iyengar yoga teacher myself, I begin most of my classes with this chant, using the call and response method. I find that it is a way of punctuating the class, leaving behind any tension or stress that’s accumulated before the class, as well as a way of bringing us all together, teacher and students, in the study and practice of yoga.

THE BENEFITS OF KIRTAN

So what are the benefits of this meditative group singing? As we know (or should do) the seventh limb of yoga is dhyana or meditation. The fact that this comes after the mastery of all of the previous six limbs shows how challenging meditation can be. Kirtan is a way of accessing the mental stillness of meditation without having to sit still for two hours. The practice known as ‘call and response’, when the lead singer, or kirtan walla, will sing the kirtan a phrase at a time and the collected group will repeat the phrase back, is a way of letting go of the mind. This is because it uses the power of mantra (repeated sound) to focus and still the mind, enabling access to that deeper state of stillness within our consciousness. All you need to do is listen and respond.

The power of sound, as stated earlier, also cannot be underestimated. The practice of singing in a group unifies you with those around you, reminding you that you are larger than the individual, and part of a global community.

There is also an element of surrendering to the divine in all of us (ishvara pranidhana), which is the very last of the niyamas.

BUT I CAN’T SING…

This is not an issue! Don’t be daunted if you’re not a professional singer. There’s no judgement if you can’t sing in tune, and you’ll probably be drowned out by all the confident singers anyway. The important thing is to LET GO of your thoughts, and let your sound join the sound around you. The other important thing is to connect to how your emotions link into your voice. When we lock our voices away our inner self goes unheard and unexpressed. By opening up our mouths and letting out what’s inside, we get to unlock our hearts too.

Music Therapy for a Better Mood

The way a song can take you back to a fond moment in life, creating new memories dancing and singing with friends, a soothing song when you’re having a rough day, the goosebumps live music can give you. Music can evoke so many emotions and sensations, it can have positive effects on our thoughts, behaviours, feelings and actions. It can be a tool to help support a person’s physical and mental health, as well as overall quality of life. Some of the well-researched areas that music therapy can help improve include;

·       Cognition & memory

·       Speech & communication, respiratory strength

·       Mood, motivation, energy

·       Physical function & coordination

Music therapy can be beneficial for people at any age or stage in life, irrespective of an individual’s ability or background. The blog below provides an insight into music therapy -

Research has shown that music alleviates symptoms of anxiety and depression. As music therapists – we see this every day. These days – my first encounters with clients often bear the marks of anxiety, depression, and loneliness. Their faces are drawn, shoulders slumped, and body language closed and tight. They report that they are “okay” or “getting by” – and as we enter into the music together – it never takes long for a shift to occur. The muscles around the mouth and eyes begin to relax, shoulders draw down the back and the body begins to express a sense of openness. There are smiles, even laughter.

“I listened to this song a lot when I first started experiencing depression. It’s different to listen to it now – to see how far I’ve come.”

We know that music impacts the limbic structures of the brain – namely the amygdala and hippocampus – calming the nervous system and stimulating powerful memories and strong emotions. We know that music increases the production of dopamine, serotonin, and oxytocin in the brain – decreasing cortisol levels and inducing feelings of well-being. For the music therapist – understanding the effects of music on the brain and the body helps us to assess in the moment what the client is experiencing and how we are to respond. For the client – the experience of music, and its impact – are often felt, and more easily expressed – through stories and meaning located in the music.

“Sometimes I think that this artist could have been experiencing exactly what I am now when they were my age.”

Music is one of the ways we mark our passage through time. It accompanies nearly every human ritual and experience – weddings, funerals, cultural celebrations – graduations and birthdays – every experience of celebration and mourning. The soundtracks of our lives and the way we experience music over time often provides us with opportunities to reflect on our own growth and change by connecting to our memories, values, feelings, and community.

“I relate so much to the lyrics – it’s like she’s singing exactly what I feel” 

Hans Christensen once wrote – “Where words fail, music speaks.” Every day, experiences in music therapy prove this to be true. When we are experiencing a downturn in our mental wellbeing – it can be difficult to find the words to express exactly what we feel. Sometimes – we may not even be aware that depression or anxiety are at the root of other experiences such as sleeplessness, loss of appetite, or racing heartbeat. When we find a song that captures our experience so perfectly, we feel seen, heard, and understood. 

“When I listen to this song – I don’t feel so alone.” 

We will look back on this time and no doubt recall it as one of the loneliest times in our history. This is especially true for people experiencing challenges with their health – as hospitals, treatment programs, and care facilities restrict visitation and community engagement to protect the most vulnerable. But the right song, at the right moment – a musical interaction or experience – nurtures connection not only with others but to ourselves. This remains unchanged by distance, bandwidth, or layers of personal protective equipment.

“This song reminds me of someone I’ve lost.”

“Someone I was in treatment with showed me this song – and it got me through that tough time.”

“Whenever I listen to this song – no matter what – it makes me feel better.”

We return again to the human brain and bodies chemical response to music. Dopamine increases motivation, serotonin stabilises mood, oxytocin creates a sense of connectedness, and endorphins reduce pain – both physical and emotional. The result? We feel “better.” More than that – our brains, and the many systems within the body it governs – are functioning more optimally – carrying us forward. But it isn’t just chemistry – it is story, community, connection, memory – all the things that make us human that we miss so dearly these days. All the things that music gives us, without failing.

To me – being a music therapist on the frontlines is about the union of story and science – what we need, what we feel, how we evolve and heal, and who we are – which can all be discovered, expressed, and experienced so fully in music therapy. The role of music therapists on the frontlines is to be a part of maintaining this balance in the organisations and lives of the clients we serve – to approach health, wellness and recovery firmly rooted in both sound clinical evidence and making sense of it all through the stories we find, and tell –  in our music.

Article source: https://www.jbmusictherapy.com/songs-stories-and-healing/
Author: Jesse Dollimont

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Winter Solstice Rituals - The Ideal Winter Routine

Winter solstice in the Southern Hemisphere occurs in June each year, marking the shortest day of the year with the longest night. From this point onwards, the daylight hours start to lengthen and the nights shorten. 

Many cultures have celebrated, and continue to celebrate, the winter solstice and the lengthening of daylight hours as a time of rebirth - organising festivals and other community events bringing people together. However, as the winter solstice is accompanied by the cooler weather of the winter season, it also brings a great opportunity to slow down, restore and reflect inwards. With this in mind, we have chatted with members of our yoga community to find out what rituals and self care activities they like to undertake to get through and to relish the cooler months: 

Journaling

As mentioned above, the winter season is a great time for reflection. Whether you write down your thoughts on paper, or simply spend some time alone, it can be a great opportunity to recalibrate and to reconsider what you want for yourself, and what it may be time to let go of.

Tea + hydration

Tea is a great way to keep warm, to provide comfort, and also some nutritional benefits! Our skin also has a tendency to become quite dry in the winter season and we often experience less thirst, so tea or warm water with lemon can be a great way to help keep hydrated, whilst keeping warm. 

Massages + treatments

Whether it is an at home treatment, or splurging on a salon treatment, the slower pace of winter can be the ideal time to indulge a little and treat yourself. 

Keeping up with physical activity routines but also being kind when rest is needed

Often the cooler weather makes us want to hibernate and stay in bed a little longer, or head straight home after work! However, seasonal changes do not make movement any less important. As many people can experience SAD (Seasonal Affective Disorder) to some degree, it is important to maintain healthy activity habits and connection with your community. That being said, know when to be kind to yourself and rest instead.

Yin classes and kirtan

The winter season can be  a lovely time to incorporate some yin or kirtan into your schedule. These practices are less about physical exertion and more about breath work, calming the mind and a sense of community. Plus being warm and cosy!

Walks and hikes

Nothing beats a crisp winter hike! Getting out of town to explore a different area such as the Blue Mountains can be a great way to do this. 

Spending quality time with friends and family, staying in more

This is a big part of winter solstice rituals traditionally. Coming together with loved ones to share a meal, or whatever it may be.

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