I first heard about this Kundalini meditation in one of Gabby Bernstein's recordings. We use a Kirtan Kriya which is a singing meditation with movement (Kirtan means “song” in Sanskrit and a kriya is a specific set of movements in Kundalini Yoga). This meditation is good to help you regulate your mood and is also very powerful for pregnant women and women trying to conceive.
For this Kirtan Kriya meditation we use the mantra Sa Ta Na Ma. 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. It is a mantra for change, evolution and to break addictions.
"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 the level of the mind where habits are created." - Guru Ratana
Begin the meditation comfortably seated in easy pose in a quiet space. Rest your hands on your knees with your palms facing up. Chanting the sounds Sa Ta Na Ma, touch your thumbs to your index fingers while saying Sa, thumbs to middle fingers saying Ta, thumbs to ring fingers saying Na, and thumbs to pinky fingers saying Ma. Repeat the chanting out loud for 2 minutes, then whisper for 2 minutes. Continue in silence chanting it in your head for 3 minutes, then back to chanting whispering for 2 minutes and finally chanting out loud again for 2 minutes. This should take a total of 11 minutes. You can do this without music or with a track to follow along. My personal favorite is this one by Nirinjan Kaur.
It is recommended to practice this Kirtan Kriya every day for 40 days. This will help you deepen your spiritual connection and improve your mental cognition.