Sept. 16 Restore Series

FACING FALL

Sha Na Na and Sa Ta Na Ma - what do they have in common.  Nothing but lots of "ah" sounding vibrations.  This is one of my favorite "go to" meditations when I feel scatterbrained, unfocused.  It can take awhile as each repetition is 2 to 5 minutes long for a total of 12 to 20 minutes but I have shortened it to 1 minute each for an express meditation.  Get comfortable in a seated position with support.  

And just so you know any word or vibrational sound can be a mantra meditation as long as you repeat it.  Does the sound keep you focused, mindful, present, bring peace and stillness?  If so, work it, use it.  Hey maybe even Sha Na Na could be your mantra.


Sa Ta Na Ma Meditation (source: http://anmolmehta.com/blog/2009/09/02/kundalini-yogas-highest-mantra-meditation)

Sa Ta Na Ma is considered the most fundamental mantra in Kundalini Yoga.  You will notice that the very greeting in Kundalini Yoga “Sat Nam” contains the Sa Ta Na Ma components.  Sat Nam is a seed mantra and it means True Identity or the True Divine You, while Sa Ta Na Ma is understood as Existence, Life, Death and Rebirth.  Kirtan Kriya uses this all important mantra as the centerpiece of the meditation.
Kirtan Kriya, like many of the other Kundalini Yoga Meditations, exploits the power of mantras, hand positions (mudras), mind power, naad yoga (yoga of sound) to work it’s magic and in the design section below, you will find details regarding these aspects of the meditation.  As with all kundalini yoga technique and meditations, it is important to go slowly and follow the guidelines
Benefits of Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:
  1. Increases intuitive abilities and psychic powers.
  2. Clears the system of negative emotions, traumas and impressions.
  3. Heals, balances and uplifts the emotional body.
  4. Builds concentration and mental focus.
  5. Bestows peace and tranquility.
  6. Gives one awareness of one’s Divine Infinite Nature.
Design of Kirtan Mantra Meditation:
  • As explained above, uses the fundamental Sa Ta Na Ma Mantra to help one realize their True Divine Nature.  As indicated, this is considered one of the most important mantras for Kundalini Yoga Meditations.
  • Uses the power of visualization to activate the higher chakras and associated endocrine glands.  Specifically this mantra meditation is going to activate the Crown Chakra and the Ajna Chakra (Third Eye), thus it will stimulate the pineal and pituitary glands specifically.  These are the most important glands of the endocrine system and the highest chakras of the kundalini yoga chakra system.
  • Uses the science of Mudras or hand/body positions to create and complete certain circuits in the body.  The following hand positions are used, which bestow the benefits as I have indicated below.
Index Finger + Thumb –> Wisdom
Middle Finger + Thumb –> Focus
Ring Finger + Thumb –> Energy
Little Finger + Thumb –> Connection
In addition, Shambhavi Mudra is used, where the eyes are turned up to look through the center of the forehead, which stimulates and activates the Ajna Chakra (Third Eye).
How to Do Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:
  • Sit in any cross legged posture.  You can also do this meditation sitting on a chair.
  • Elongate your spine and tuck your chin in slightly (like a soldier at attention).  Rest your wrists gently on your knees, with your palms facing slightly upwards.
  • Close your eyes, but turn them upwards such that you looking through the center of the forehead.  This is shambhavi mudra, and only hold it for as long as is comfortable.  Release it whenever necessary and continue with the meditation, reapplying it once ready.
  • While chanting the mantra as described below, follow the following pattern.Press the index finger + thumb for SA
    Press the middle finger + thumb for TA
    Press the ring finger + thumb for NA
    Press the little finger + thumb for MA
  • Begin to Chant the Mantra now.  Slowly chanting the sounds Sa Ta Na Ma repeatedly.  Do the following visualization as you chant.  Visualize the sound S, T, N, M entering through the top of the head through the crown chakra, while visualizing the sound “A” leaving through the center of the forehead through the ajna chakra.  Keep visualizing this flow of the mantra and keep making the finger movements as you chant the mantra in the following way.
  • Chant aloud for 5 minutes.
  • Chant in a whisper for 5 minutes.
  • Chant mentally for 10 minutes.
  • Chant in a whisper for 5 minutes.
  • Chant aloud for 5 minutes.
  • To end, sit completely silently and still for 1 minute and allow infinite to descend upon you.  The total time for the meditation is therefore 31 minutes.
Summary of Sa Ta Na Ma Mantra Meditation:
Although at first glance this mantra meditation might look complicated, it really is not.  You are simply chanting the sounds SA TA NA MA, visualizing them flowing through your crown and ajna chakras, and applying the appropriate mudra for each sound.  As far as Kundalini Yoga Meditation are concerned or for that matter any mantra meditation are concerned, Kirtan Kriya is one of the most profound and effective meditations you can do, so commit to it seriously and find out for yourself all the wonderful benefits of this timeless technique.

Actual Meanings of each vibration.
Saa = Infinity, totality of the Cosmos
Taa = Life (birth of form from the Infinity)
Naa = death (or transformation)
Maa = Rebirth


The Breath
Buzzing Bee Breath (Brahmari)
On the spot relaxation, soothing.
Sit comfortably either on the floor or in a chair with spine straight and shoulders relaxed.  Hand placement is as follows:
Index and middle fingers of each hand lay across the eyes. Can place one at brow line and one on bridge of nose.  Ring fingers touch at upper lip.  Thumbs gently placed at indentation by ears. The pinkie fingers can rest on the lower part of the face or just hang there.  Breathe in and on the exhale, make a buzzing sound until all air is exhaled. Begin again with the deep inhale, exhale with the buzzing sound.  Continue for at least 5 breaths until you feel a sense of peace, calm wash over you.  If you feel like you are forcing the exhale, come back to your normal breath.


The Poses

Belly Down Pose with Hip Opener

Props: 2 blankets, neck roll or small pillow for head
Benefits: gently opens hips, lengthens leg muscles and tops of the feet, soothing for the belly, shoulder opener, grounding, lessens anxiety

Stack one or two blankets to the side folded in half. As you release to the floor, lengthen the body and then bend the leg at 90 degree angles to lay on the blankets to the side. Arms can come to goddess position, head turned to the side or stack hands as a pillow.  For those with tight shoulders, extend arms by the sides of the body.  When you need to turn the head, do so with a soft inhalation.

Reclined Bound Angle (against the wall)


Benefits: opens the hips and groin facilitating blood and energy flow to the urinary tract and reproductive organs. Opens the chest and abdomen benefiting breathing problems. 
Props: bolster or firm pillows,  or rolled-up blankets,  one extra blanket for warmth, strap and eye pillow

Set up bolster or firm pillow lengthwise on mat, add neck pillow to top. Place pillows or rolled up blankets on either side to support legs. Recline over bolster or pillow and bring soles of the feet together, with bent knees, open legs to either side.   Strap can be added to contain the legs and deepen pose.  Place around your midsection and other end goes around edges of feet. Tighten so that legs get a feeling of being held up.  Wrap a blanket around your feet to create a feeling of containment.  Stay in the pose for 10 to 15 minutes.

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