Sa Ta Na Ma

In this practice, we will open by settling in and connecting to the breath, transitioning to nadhi-shodhana pranayama (alternate nostril breathing). We will then chant Saa-Taa-Naa-Maa for the full 108 rounds.

Transcript

Hello and welcome to this meditation.

Today we will be balancing the hemispheres of the brain.

We will be connecting to our intuition.

We will allow that balance and connection to intuition to create our destiny.

This is a mantra meditation and includes pranayama.

So we will go ahead and get started.

First we want to settle into a comfortable seated position.

If your hips are tight it is A okay to elevate them so that the knees are either level or maybe even a little bit below the hips.

That way the feet won't fall asleep as fast.

So once we have elevated the hips a little bit,

We are comfortable,

We can tilt the pelvis forward ever so slightly almost like a cup spilling liquid just a little bit,

Just a splash so that the lumbar spine finds its natural curvature.

We will broaden the shoulders by reaching the shoulder blades back ever so slightly.

Tuck the elbows into the waistline and present the palms face up.

Elongate the crown of the head towards the sky or the ceiling of the room that you are in and then tuck the jaw so that the cervical spine stays nice and long.

The entirety of the back is in its natural alignment and energy may flow freely.

We will begin by settling in,

Just connecting to the breath,

Breathing in deeply and out,

In and out,

In and out.

We will begin Nadi Shodhana or alternate nostril breathing.

The purpose of this is once again to bring balance to those hemispheres of the brain.

We will begin with our right hand,

Taking the thumb to the outside of the right nostril and the pinky to the outside of the left nostril.

On the next inhale,

We will close off the left nostril,

Inhaling through the right nostril,

Close off the right nostril and exhale through the left,

Inhale through the left nostril,

Close off the left nostril and exhale through the right,

Inhale through the right nostril,

Close it off and exhale through the left,

Inhale through the left nostril,

Close it off and exhale through the right,

Inhale through the right nostril,

Close it off and exhale through the left,

Inhale through the left,

Close it off and exhale through the right.

Continue inhaling in the right,

Close it off and exhale from the left,

Inhale through the left,

Close off,

Exhale through the right,

Inhale in the right,

Close it off and exhale through the left.

Continue this circular breathing at your own pace for just a few more moments,

Noticing what's happening in the body as we perform this pranayama,

Tracking in with the body.

When you are done with your rounds,

Release the hand back to the knee,

Palm facing upwards and just breathe deeply.

Take a big inhale,

Hold at the top and exhale.

Take a moment once again to check in with the body to notice how you feel.

Has anything changed from the moment that you started this meditation?

At this point we will transition to the mantra portion of the meditation.

Feel free to chant along at home or just listen,

Either way is okay.

If you do choose to just listen,

Inhale with me and exhale the mantra in your mind.

Actively participate.

If you get lost at any time,

Don't worry,

I'm here when you come back.

Come back gently,

Never forcefully.

Thoughts may arise and that's okay.

That is what our brains are hardwired to do even when we meditate.

We will go through a full 108 rounds of this mantra.

So if you find yourself distracted or restless,

Especially if you're maybe a beginner meditator,

It's okay to pause and come back.

It's okay to release the mantra and consider your practice complete.

Listen to your body,

This is your practice.

We'll take one inhale as a collective.

Exhale and inhale to begin.

Sata Nama.

Sata Nama.

Sata Nama.

Sata Nama.

Sata Nama.

Sata Nama.

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Take a big inhale.

Hold at the top.

And release.

Take another moment to check in with the body.

To feel what has changed.

Breathing in silence,

Exploring what this mantra has given you.

The translation of this mantra,

It describes the eternal cycle of life.

The beginning of the mantra begins with sa,

The infinite totality of the cosmos,

The emotion,

The expansiveness.

Ta,

Life,

Transformation and strength.

Na,

Death,

Transformation,

Universal love.

Ma,

Rebirth and communication.

As you come back from once you traveled during the meditation,

Come back slowly.

Using the breath to guide you home.

Let each inhale become stronger,

Deeper.

And let each release become freeing.

Start with some small movements,

Maybe twitch the toes,

Wiggle the fingers.

Transition to larger movements,

Opening and closing the palms.

Flexing the feet.

And extending the feet.

Before transitioning to even larger breaths and even larger movements.

Let a large inhale,

Your biggest,

Deepest inhale yet,

Take you to a full body stretch.

And as you release it,

Come home.

Flutter the eyes open.

And come back.

Thank you for sharing your practice with me today.

Thank you for your participation.

May all beings be happy and free.

And may my thoughts,

Words and actions contribute to that.

Namaste.

Reviews

Thank you for the gentle guidance

Thank you 😊

Amazing.

Double 5 Stars!! Really took me out of my mind!

Namaste 🙏 this was my first time doing this mantra. Thank you for your gentle guidance 🌹

I feel great! Wonderful meditation!

Alannah has created a beautiful meditation that incorporates breathing techniques, mantras, and a traditional texture that promotes self-awareness. Her words guide through the silence into deep knowing. The mantra Sa Ta Na Ma is enchanting, and reveals with it the path towards liberation. Her last words remind of a culture that promotes the health and well being of all souls. It is beautiful. It is powerful. The light in me is in gratitude to the light in you for creating this unique experience.

Beautiful pranayama and mantra. Great for beginners or experienced practitioners. Thank you!