Kirtan Kriya

Kirtan Kriya helps brings mental balance and is a great meditation for busy minds. 
Sit straight in easy pose.  Meditate at the brow point.
Chant the following mantra.
Sa - touch the first (index) finger and thumb - Sealing in Knowledge
Ta - touch the second (middle) finger and thumb - Sealing in Wisdom
Na - touch the third (ring) finger and thumb- Sealing in Vitality
Ma -touch the fourth (pinkie) finger and thumb - Sealing in the ability to Communicate

This Mantra represents the cycle of creation.   From the Infinite (Sa) comes life and individual existence.  From life (Ta) comes death or change.  From death (Na) comes rebirth (Ma) of consciousness to the joy of the infinite through which compassion leads back to life. 

Begin chanting Sa Ta Na Ma in a normal voice for 2 minutes, then whisper for 2 minutes and then go deep into the sound silently.  Vibrate in silence for 4 minutes, back to whisper for 2 minutes and aloud for 2 minutes. 
Inhale and Exhale.
To complete the meditation, stretch the hands up as far as possible and spread the fingers wide.  Stretch the spine and take several deep breaths.