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)
Benefits of Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:
Design of Kirtan Mantra Meditation:
How to Do Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:
Summary of Sa Ta Na Ma Mantra Meditation:
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
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.
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.
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.