The sounds that we are going to use today for this meditation is sa,
Ta,
Na,
Ma.
So it's S-A-T-A-N-A-M-A.
And the different words mean something specific.
So sa means infinity,
Ta means life,
Na means death,
And then ma means rebirth.
And the way that we're going to do it is we're going to spend a certain amount of time in each section.
So we're going to separate this meditation out in three sections.
The first section,
We're going to say it out loud.
And we'll do that for a specific amount of time.
Then we will whisper it.
And then the last part,
We will mentally silently say it to ourselves.
And as we are saying the words,
We're actually going to use our hands.
So in a mudra type position.
So mudra just means hand gesture.
So the sa,
When we first say that,
We will have our hands facing upward on our laps,
Or if you're lying down,
That's perfectly fine to do too.
And the sa,
The first one,
You just touch the thumb with the pointer finger.
And then ta,
You go to the middle finger and you touch the thumb.
And then na,
It's ring finger and touch.
And then ma is the pinky and thumb.
And so we'll just go through the four fingers,
Just touching the tips of them as you say each of those four words.
So sa,
Ta,
Na,
Ma.
And like I said,
We'll spend the first portion of it doing this with the fingers with our,
Say it out loud.
And then I will direct you to whisper it.
And then I will direct you to start mentally silently repeating it to yourself.
So let's go all that and describe all of it so that you can see it.
So you can pull this one out sometimes.
I think,
Like I said,
This is a very lovely meditation to use.
So take an extra amount of time today finding a comfortable position.
So the only thing that's really going to be moving are the fingers.
So make sure that your hands feel well supported,
Whether they're in your lap.
Maybe even seeing if it feels comfortable if you slide the hands back so that the elbows are underneath of the shoulders.
And then if you're lying down,
Creating a lot of space so that you feel comfortable,
Maybe placing a rolled blanket underneath of your knees,
Something under your head.
You can just relax the hands.
We're going to first begin with a little bit of breath work,
And then we will move into reciting the mantra.
First beginning to notice how you're breathing right now in this moment.
And different ways that you can notice the breath is maybe you're feeling the physical movement.
Maybe you get a sense of how long the breath is or deep.
Maybe you get a visualization that the breath is traveling all the way into the belly,
Or perhaps you feel the belly moving.
Getting a sense if the inhale is longer or shorter or maybe equal to the exhale,
And you don't need to change it.
We're just tapping into and noticing in this first part of the meditation.
Now we're going to add on to the breath.
We are going to inhale to a specific count,
The number that you get to choose.
And then as you exhale,
We will use that inhale number and double it.
So an example might be,
You might inhale to the count of two,
And then we will double that exhale to the count of four.
Or if you need to elongate the numbers,
Maybe you use three as your inhale,
And then a count of six as you exhale.
Allowing the body to settle with each exhale.
Releasing any holding.
Giving yourself permission to soften,
To let go.
Taking a couple more rounds of this acknowledged breath pattern.
Using these last couple exhales that we acknowledge to let go of the body.
If you notice any part of the body that might be lifted or holding or tight,
Can you soften those areas?
And even if it just softens a little bit,
It's okay if it doesn't soften entirely.
Let's go ahead and begin to bring our hands to the mudra.
So we can begin with the pointer finger touching the thumb.
And a reminder,
What we're going to do is we will move the thumb to touch each of the tips of the fingers as we say a different mantra.
Sa-ta-na-ma.
And again,
A reminder,
We will say the words first out loud,
Then we will whisper,
And then we will silently say it to ourselves.
So I will begin and you can join in with me as I begin saying it out loud.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Sa-ta-na-ma.
Now switching to a whisper.
Sa-ta-na-ma.
Sa-ta-na-ma.
Switching now to silently to yourself.
Continuing with the mudra with the fingers.
And I'll let you know when you can release it.
Finish up on this last one and then release the mantra and spend a couple moments in silence.
Starting to come back to the breath.
Noticing the pace and the length.
Feeling yourself either seated or lying down.
Noticing where the body is supported.
Where the body is touching a surface or a prop below you.
Now bring your awareness to your heart center.
Maybe you just bring your mind's eye to the heart chakra.
Or you can stack one hand on top of the other or bring your hands into prayer.
With either your awareness or your hands physically on this place,
Connect to yourself.
Connect to that heart chakra space.
And taking a moment to acknowledge yourself.
Send yourself a loving message.
That message of gratitude.
You know what you need to hear right now.
And then from this space,
Sending love to someone whom which you might love dearly or someone who might need love right now.
And from my heart center to each of yours,
I'm deeply grateful you joined me.
Namaste.
