Jessica Stover  0:09  
This recording is an offering of Networks for Training and Development's Online University.

Rosa McAllister  0:22  
Aloha, this is Rosa McAllister. And this is Networks' monthly Healing Circle. It is February 5 2018. And I'm lucky enough to be your guide for today. So, I talk with people a lot of times about meditation. It's something that I've been practicing in one way or another since I was 12 years old when my older brother Michael took me to a transcendental meditation class at the local YMCA. And it's something as I've told many people has kind of saved my butt throughout my many years since being 12 years old. And while I, in some ways would say I have a very formal practice of meditation and by many standards I don't. 

And I love to talk with people about meditation, especially those who say, "Oh, I can't meditate" or "I, you know, I've never been able to" or "I don't know how" or "I know, I should" to basically say that I personally believe we are all meditating in one way or another. 

Whether it's saying our prayers, whether it's just finding quiet, listening to music, whether it's taking a walk, or long bath. I know somebody who even meditates while shopping. That's her form of meditation. 

One of my favorite forms of meditation, however, though, is chanting, whether it's actually chanting with a group, or with songs that I hear or whether it's listening to chant music, and one of my favorite chants or meditations is the Sa Ta Na Ma meditation. 

So today, we're going to focus on that. It's the Sa Ta Na Ma meditation, is how it's known. And it's becoming scientifically recognized as a powerful tool for preventing or stopping Alzheimers disease, increasing all aspects of cognitive function, perception, thinking, reasoning, remembering, and reducing stress levels while improving short term memory. There are three separate studies that have been published that prove that Sa Ta Na Ma meditation benefits. Two of the studies were done at the University of Pennsylvania, and one continuing study is being done at UCLA. 

Sa Ta Na Ma meditation is a Kundalini Kirtan Kriya brought to North America by Yogi Bhajan. Kirtan Kriya is Sanskrit a classical language of India. 

Kirtan means song or praise and Kriya means to do or action. 

The meditation is a combination of chanting a mantra while moving the hands through mudra. 

Mantra and mudra are also Sanskrit words. 

Mantra means an often repeated word or phrase and Mudra means a motion of the hands or dance of the hands. 

To fully experience the benefits of the meditation, a combination of singing, whispering and silently repeating the mantra are used. A key visualization of concentration is used to cap off the meditation. 

So let's first start with understanding the mantra: Sa Ta Na Ma. 

The sounds come from one of the oldest mantras, the Satnaam, which means my true essence, your true identity, and they are designed to be uplifting. 

There are many interpretations for each of the various sounds, one being that there is no meaning to the sounds at all, but simply a vibration and a stimulation that comes from that of the 84 acupressure points in the palate of the mouth, which occurs when singing and whispering the words. 

There are different lengths to the Sa Ta Na Ma meditation. The Alzheimer's Research and Prevention Foundation recommends the 12 minute version, but there's also options for six minute or 30 minute option. 

Other translations of the sounds are: Sa means birth, the beginning infinity, the totality of everything that ever was or is or will be. Ta means life, existence and creativity which manifests from infinity. Na is death, change and the transformation of consciousness. Ma is the rebirth, the regeneration and resurrection, which allows us to consciously experience the joy of the infinite. Sa Ta Na Ma chant. 

When using the mantra in the meditation, there are three voices: the singing voice, which represents the voice of action, the whispered voice which represents the voice of the inner mind or the voice of your romantic nature. And finally, the silence where you repeat the mantra mentally to yourself, representing your spiritual voice. 

When singing the notes, it's recommended for the mantra are A, G, F, G. 

Now, let's move on to understanding the purpose of the four sequentially repeated hand mudras or hand motions. 

The Guyan mudra, which is the Sa mudra, is the connection of the tip of the thumb and the tip of the index finger which is the Jupiter finger, held while chanting "Sa". It is believed that the connection of the thumb and the first finger brings us knowledge, expands our field possibilities and releases us from limitations. The connection of the two is said to increase the air element within the body, creating positive effects on the emotions, empowering the nervous system, stimulating the pituitary gland and the entire endocrine gland system.

The Shuni mudra, or the Ta mudra: the connection of the tip of the thumb and the tip of the middle finger, which is the Saturn finger, held while chanting "Ta". It is believed that the connection of the thumb and the middle finger give us patience, wisdom and purity. The connection of the two is said to increase the ether or space element within the body, creating positive effects on our thoughts and intuition. It is also believed to detoxify the body through elimination, and relieve a variety of congestions.

Next, is the Surya mudra or the Na mudra: the connection of the tip of the thumb and the tip of the ring finger, which is the Uranus or sun finger, held while chanting "Na". It is believed that the connection of the thumb and the ring finger brings us vitality and aliveness. The connection of the two is said to increase the earth element within the body, while at the same time decreasing the fire element. This creates positive effects on our bodily tissues such as bones, muscles, tendons and inner organs. It is said to increase endurance, strength and vitality. 

And last is the Buddhi mudra or the Ma mudra. It's the connection of the tip of the thumb and the tip of the pinky finger, which is the mercury finger, held while chanting Ma. It is believed that the connection of the thumb and pinky finger aids clear communication. The connection of the two is said to reduce the water element within the body. This helps to reduce challenges of excessive hormones and water retention. It decreases watery eyes, runny noses and loose bowels. 

Research also shows that by using the hand mudras in conjunction with the sounds improves blood flow to areas in the brain that control motor sensory and memory. 

Next we come to the visualization aspect. An important part of the meditation is with each L shaped visualization sound to visualize the energy coming in to the crown of the head, and out the center of the brow, the region often referred to as a third eye. This creates an L shape, coming in through the crown straight down, and then turning at a right angle and out through the center of the brow or the third eye. This helps with the cleansing of thought and the reduction of headaches. The L visualization is said to connect and awaken the pineal and pituitary glands are primary hormone producing centers in the body. When the pineal gland or pineal gland has some say it, is dormant, the mind goes out of balance and feelings of emotional imbalance occur. 

You may experience a variety of emotions while doing the kirtan kriya. Feel free to let these emotions also flow out through the third eye. 

Now let's bring it all together. Start by finding a comfortable seated position. You're welcome to use a chair or bench or cushion. There's also the option of completing this mantra lying down, but be not mindful not to fall asleep if you make this choice. 

However you choose to settle, ensure that your spine is straight and the core is open to receiving full complete breaths. Take a few full deep cleansing breaths, in through the nose and out through the mouth with an audible sigh.

Close your eyes and rest your hands gently in your lap or down the sides of your body with the palms facing up. Explore the connection of each finger to thumb as you say each of the sounds quietly. 

Sa. Put your index to thumb. 

Ta. Your middle finger to thumb. 

Na. Your ring finger to thumb and 

Ma, the pinky finger to thumb. 

If you can't do the actual fingers to thumb, just visualize that you are doing that. 

Sa, index finger to the thumb. 

Ta, middle finger to the thumb. 

Na, ring finger to the thumb and 

Ma, pinky finger to the thumb. 

Feel the pressure on the palate as you enunciate each word along with the pressure on the pads of the fingers. Do it lightly. 

When your body feels ready to start, sing the mantra or listen carefully. 

Sing Sa Ta Na Ma in full voice, moving your fingers through the mudras with each sound and visualizing the energy drawing in through the crown and out through the brow. 

Allow your inner witness to observe any sensations which moves through the body and the mind. 

When the time is right, shift your voice into a whisper, continuing the hand mudras and visualizing the L shaped flow of energy. 

Move next to the mindfulness of silence. Continue the finger dance of the mudras while silently repeating the mantra to yourself. 

As the silence draws to a close, you'll return once again to the whisper.

 From the whisper, you slide back into the chanting and a full voice. 

When the singing has come to a completion, release the mudras and the mantras. Inhale deeply, drawing the arms wide up above the head or within your range of motion, wiggle the fingers and shake the hands vigorously while moving the core of the spine. This helps to release the energy from the body. 

Release your hands down onto the next exhale. Take some time to receive and explore the sensations and the benefits manifesting in your body. 

And now, here's the Sa Ta Na Ma meditation, which you can do your mudras along with and/or sing. 

Video audio  11:55  
[Sa Ta Na Ma chant]

Rosa McAllister  23:51  
Thank you, aloha. Until next month.

Jessica Stover  23:58  
Thank you for listening. We hope the information provided was helpful. Don't forget to stop by our website and take advantage of all we have to offer.

Transcribed by https://otter.ai