Today is Mantra Monday!

 

Sa, Ta, Na, Ma Meditation

When you are feeling overwhelmed, depressed or anxious this is a great mantra to practice to calm the mind and body.  It can also aid in breaking habits and creating an emotional balance.

You start sitting in sukhasana (simple cross legged position) with a straight spine. You can roll up your mat if you’d like to create more cushion or sit on the edge of a blanket so there’s no rounding in your back.

You will be chanting SA TA NA MA.  During each chant you will press the tip of the thumb with one of the four fingers.  Have enough pressure to feel the finger tips touching but not too much to strain your fingers.

Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.

When you chant the word SA you will press the tip of the thumb and tip of the index finger together; just below the finger nail.  The index finger is the Jupiter finger symbolizing knowledge, everything in the universe, including past present and future.  It’s propose is to free us of our limitations and open our minds with anything that is possible.

When you chant the word TA you will press the tip of the thumb and tip of the middle finger together.  The middle finger is the Saturn finger symbolizing wisdom and patience.

When you chant the word NA you will press the tip of the thumb and tip of the ring finger together.  The ring finger is the Sun finger symbolizing transformation and gives us energy.

When you chant the word MA you will press the tip of the thumb and tip of the pinky finger together.  The pinky finger is the Mercury finger symbolizing rebirth and communication.

Each time you chant you joining the thumb with a finger and then release the pressure moving on to the next word and mudra.  You go in order creating a rhythm.

Close your eyes, bringing your mental focus to the third eye, the space between your brows.

Anything that comes up in your mind during the meditation let it surface but keep focusing on the mantra to cleanse the mind.

There is an 11 minute or 31 minute version for this meditation.  You can practice it for less time but Yogi Bhajan recommended at least 11 minutes during stressful times.

Yogi Bhajan was born in Pakistan and was a spiritual teacher and yogi that brought Kundalini Yoga to the United States.

 

11 Minute Version

2 minutes chanting OUT LOUD

2 minutes chanting in a WHISPER

3 minutes chanting SILENTLY.

2 minutes chanting in a WHISPER

2 minutes chanting OUT LOUD
Then sit quietly, release the mudra (hand movements) feel how your body and energy feels after doing the meditation.  Be sensitive to your inner awareness.

You can do this meditation when you wake up in the morning, at any time during the day or right before bed.

We can free ourselves from pain that we feel: Instead of focusing on any drama in our life, become more aware of what experiences we have had or are having and what can we do to learn from them.  Turn our qualities of energy into useful and beneficial instead of draining and exhausting.

This meditation will help you focus the mind and create intuition, awareness, energy, and connection.

 

31 Minute Version

5 minutes chanting OUT LOUD

5 minutes chanting in a WHISPER

10 minutes chanting SILENTLY

5 minutes chanting in a WHISPER

5 minutes chanting OUT LOUD

1 minute in silence releasing the mudra

 

~Namaste~

-Danielle

 

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