Follow this Kirtan Kriya meditation exercise for just 12 minutes a day for mindfulness

Kirtan Kriya meditation is a very effective and quick (just 12 minutes a day!) method of relaxing and strengthening the mind and staying young. Sit comfortably with your spine straight and your arms in front of you, palms upward. Repeat the following sounds out loud for two minutes in our normal voice. As you make each sound, touch your fingers in turn with the tip of your thumb, as in the images. When the first two minutes are over, repeat the exercise for two minutes but this time in a whisper, then for four minutes in silence, then two minutes in a whisper again, and finally two minutes out loud. To finish, inhale deeply as you stretch your arms over your head and shake your hands, then bring them down in a sweeping motion as you exhale.