Hi,
I'm Liz Nolan and thank you for listening to Heavily Meditated.
Today we're going to do a Kundalini Meditation,
Sat Na Ma.
I never like it when I'm trying to do a meditation or a yoga practice and they explain too much in the beginning,
So we're just going to get to it.
But I will explain a little.
So we're going to ground first.
We'll do three deep breaths in,
Making sure we're breathing into the belly first,
Let it expand,
Feel it expand.
And then feel the air going up,
Up,
Up into your lungs,
Into your throat until you can't take any more air in and then hold.
And when we hold,
We're going to do Mula Bandha,
Which is a Sanskrit term for root lock.
So you're going to draw the root chakra up and in by tightening your pelvic floor muscles.
Those are the ones that stop the flow of urination.
And then hold that and then release out through the mouth.
So in through the nose and out through the mouth.
Here we go.
Ah.
Ah.
I don't care who you are,
That always helps.
It's amazing.
Three deep breaths change the world.
So our meditation today is a cross heart meditation,
Satana Ma.
And what we're going to do is cross our wrists in front of our heart.
So one over the other.
I always do the right over the left.
But it matters not.
And then as we chant Satana Ma,
We're going to touch fingers to our thumb.
So Sat is the pointer finger and thumb.
Ta is the middle finger and thumb.
Na,
Ring finger thumb.
And then Ma,
Pinky thumb.
And just so you know,
Sa is the Sanskrit word for infinity.
Ta is life or existence.
Na is death or change or transformation.
And then Ma is rebirth.
So it's a cycle.
And as we chant this,
It's not important that you're thinking about that.
In fact,
Don't think about that.
But if your mind does start to wander,
Just start to enunciate the terms more.
It'll bring your mind back to where you are.
When you are touching your finger to your thumb,
Make sure you're putting a slight pressure on them,
Not really pushing hard into them.
They say about five to ten pounds of pressure,
But I don't even know what that means.
So,
You know,
Just push on them so you can feel it a little bit.
And Satana Ma.
And we'll do it slow.
We're going to sing it.
And whenever I start to wander,
My mind starts to wander into meditation,
I just switch it up a little bit.
Maybe I'll start whispering it.
Maybe I'll start singing it more,
Louder,
In a different way.
So make it yours.
I just want to lead you through this one.
We're going to do it for five minutes.
You can do this anywhere,
Anytime,
Five times a day if you want,
More if you want.
And you can do it for half an hour if you want.
So make it yours.
Let's begin.
Fucking sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama sathya nama Breathe in.
Arms up overhead shake them out.
And hold.
Tighten the lubanda.
Squeeze,
Squeeze,
Squeeze.
Thank you for joining me with that.
More to come but this is my first one so thank you for doing that with me.
I'll be back.
