Meditation For Focus, Emotional Balance & Brain Health

This guided meditation features the traditional practice of Kirtan Kriya (Sa Ta Na Ma), a multisensory meditation that combines mantra (sounding), finger movements (mudra), breath, and focused awareness.

Research suggests that regular practice may support mental clarity, focus, emotional balance, stress relief, memory, cognitive vitality, and brain health.

The mantra invites awareness of different aspects of our experience: SA for intuition and inner wisdom; TA for thoughts and mental awareness; NA for emotions and transformation; and MA for connection, wholeness, and renewal.

Whether you're new to meditation or a seasoned practitioner, this simple practice offers an opportunity to calm the mind, reconnect with yourself, and cultivate greater balance, resilience, and well-being. Please note: for your safety, do not listen to this meditation while driving or operating machinery.

Transcript

Hi there, It's Lisa Danahy. I don't know about you, But I've been feeling a little unsettled these days, A little out of my ordinary routine. Sometimes when that happens. I turn to one of my favorite meditations to get me back on track to help balance my thoughts, My feelings, And my connections with the world. All layers of my being on the inside and outside. I'd like to share with you. Meditation known as the Kirtan Kriya. The Kirtan Kriya. Involves mantra, Mudra, And breath. In helping us to reconnect. And to calm and quiet. So it's a pretty simple meditation, And I'm going to show it to you first before we get started. The idea is that the thumb presses the tip of each finger, And as you touch each finger, You're connecting with one component of yourself. And the environment around you. So the first finger is you touch your pointer finger. As you touch that finger, You're connecting with your inner wisdom. The second finger, The middle finger, As you touch that finger, You're connecting with your thought body. With your patients. The third finger, The ring finger, You're connecting with communication and Your. . . Energetic. Or emotional sound. And the fourth finger, The pinky, You're connecting with the universal energy that is within and all around you. And as you do those, You'll use the sounds. Ha. Nah. Nah. So find a comfortable seat if you'd like to join me in this little meditation. As you sit down. Settle in whatever way is comfortable for you. Crossing the legs or extending them out in front of you, Sitting in a chair. Lengthen the spine. And pull the ribs away from the hips. Relax your shoulders. And as you settle the body. Pull the chin in and back, Leveling the chin so that the front and back of the throat are open. And relax. If you'd like, Close the eyes or soften the gaze. Relax your jaw. Relax your belly. Big breath in. And breathe it out with a sigh, Let it go. And another big breath in. And sigh it out, Let it go. And one more time, A big breath in. And sigh it out. Pause here for a moment in stillness. Bring the thumbs. The tip of the first finger. Press with enough pressure that you feel that connection, Full awareness on that point of the finger and the breath. And we'll begin with a breath in. Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sa Ta Na Ma Sa Ta Na Ma Sat Nam Sat Nam Sat Nam Sat, Tat, Nam, Nam, Sat, Tat, Nam. Now back to regular voice. Sa Ta Na Ma Sa Ta Na Ma Sa Ta Na Ma Sa Ta Na Ma Sa Ta Na One more time. Bye. Take a breath in. Suspend that breath briefly as you relax your fingers, Place your hands in your lap. Notice how you feel. Know that you can return to this meditation anytime you'd like. It's as easy as tapping the tips of your fingers. Noticing those seed sounds. And allowing yourself. Clear. And connect. On all levels of your being.