Hello and thank you for taking this moment for yourself.
By being here,
You are giving yourself a moment of stillness,
A chance to reset and a way to nourish your body and mind.
In this meditation,
We will practice satanama,
A powerful mantra from kundalini yoga.
It represents the natural cycle of life.
We will not only chant the mantra,
But also use gentle finger movements to enhance the practice.
This technique has many benefits,
It improves memory,
Supports cognitive function,
Calms the mind and helps bring clarity and focus.
I will guide you through it step by step.
Before we start chanting,
Let's first explore the meaning of each sound.
Sa means birth,
The beginning,
The infinite source of all things.
Ta means life,
The energy of existence,
Movement and growth.
Na means death,
Transformation,
Letting go of what no longer serves us.
Ma means rebirth,
Renewal,
Starting fresh with new energy and wisdom.
As we chant,
We will connect with these meanings,
Allowing the mantra to guide us through the natural flow of life.
To deepen the meditation,
We will use a simple hand movement.
On Sa,
We gently press our thumb and index finger together.
On Ta,
We press our thumb and middle finger together.
On Na,
Our thumb and ring finger and on Ma,
We press our thumb and little finger together.
This movement,
Called mudra,
Stimulates different parts of the brain,
Improving our memory,
Focus and mental clarity.
It also creates a calming rhythm for the mind.
So to start this meditation,
First find a comfortable seated position,
Either cross-legged or on your knees or maybe on a chair.
Closing your eyes gently if this feels alright for you or you can bring the focus on a point in front of you.
And over here,
Let's take a moment to take a deep breath in through the nose and sighing it out through the mouth.
Let's do that two more times.
Deep inhalation through the nose and sighing it out through the mouth.
Bring a little more softness in the body.
Let's do that one more time.
Deep breath in through the nose and sighing it out through the mouth.
Now allow your breath to settle into a natural,
Relaxed rhythm.
Just let your wrists rest on your knees and we will now begin chanting satanama using both our voice and our fingers.
You can say the sounds out loud or silently in your mind.
So let's get started.
You can follow my rhythm.
SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA SATANAMA Now gradually let the chanting fade and taking a moment to sit in stillness.
Noticing how you feel.
Do you feel any difference before and after the chanting?
Maybe you still sense the vibration of the mantra in your body,
Like a soft echo lingering within you.
Maybe there is a sense of quiet,
Of calm and clarity.
Whatever is present,
Simply observe.
And breathing it in.
If you'd like,
You can continue this meditation on your own for a little longer.
Practicing satanama regularly can deepen its effects,
Helping to bring even more focus,
Balance and peace into your life.
Thank you for joining me in this meditation.
From my heart to yours.
Namaste.
