Meditation & Breathwork - SaTaNaMa

20:39

20:39

Meditation & Breathwork - SaTaNaMa

by Alka Kaminer

Type

guided

Activity

Meditation

Suitable for

Everyone

Experience the calming and centering practice of Sa Ta Na Ma, a traditional meditation that combines breath, sound, rhythm, and mindful awareness. Using the mantra "Sa Ta Na Ma," participants will engage in a meditative practice that incorporates gentle finger movements, focused attention, and conscious breathing. This meditation helps calm the nervous system and has been shown to support short-term memory. Through the repetition of sound and movement, participants can cultivate a greater sense of balance, reconnect with their center, and develop a deeper awareness of the present moment.

Meditation Breathwork Mantra Nervous System Memory Relaxation Aum Mindfulness Nervous System Calming Three Part Breath Body Relaxation Mantra Repetition Aum Chanting

Meet your Teacher

Armonk, NY, USA

Meet your Teacher

Armonk, NY, USA

Transcript

All right, Hi, Welcome. To our midweek mind break. So today we're going to do. An oldie but a goodie. Sat-ta-na-ma meditation The way this one works. Is you flip your palms up and you just let them relax on your lap. And as you say each of these sounds, You bring your thumb towards the center. The different fingers, So it would be. Saw towards the index. Ta in the middle, Na to the ring, And ma to the pinky. So it's sa ta na ma. Now, If you have something going on with your hands and it's difficult to bring the thumb to those fingers, You can just kind of move the fingers towards the palm or your thumb. You don't have to have them to touch. Although they are special pressure points, Which is why we use that. And studies have shown that this specific Meditation is really great for short-term memory loss. I find that it also helps kind of calm the nervous system down. So sometimes when I find myself waiting at a doctor's office or. . . You know, Even waiting online, I just kind of, This one helps me kind of center and find balance. So I hope it does the same for you. So let's find a comfortable seat, Feet planted on the floor. Relaxing the shoulders. And give yourself permission to arrive. Just letting go of whatever brought you here and whatever you may have yet to do today. Bring your awareness to your feet and soften the toes and the soles of your feet. Relax the ankles, The shins and calves and knees. Soften the thighs and the back of the thighs. Letting the hips relax towards the chair. Let the belly grow soft. Take a breath in, Breathing up the back body, Softening as you make your way up to your shoulders. Relaxing the shoulders. The arms, The fingers. Breathing up the front body to your chest, Soften the muscles of the chest. Relax the muscles around the throat, The jaw, The face. Now notice your breath. See if you can. Find a fuller breath, Right? Inhaling, You feel the belly and the ribcage and the chest expand. And then as you soften, You soften from the chest down into the ribcage, Down into the belly. Continue with this three-part breath. That allow your breath to be. Natural and easy and effortless. And then when you're ready, We're going to start with our sata nama meditation. Breath in. Exhale, Release. Sat-Ta-Na-Ma Wow. S-A-T-A-N-A-M SAT-TA-NA-MA Sa-ta-na S-A-T-A-N-A-M SAT-TA-NA-MA Sa-ta-na-mo SAT-TA-NA-MO S A T A N A M SAT-TAH-NAH-MUH SAT-TA-NAH Sa-ta-nam. SA TA NA. Sa-ta-naam. Sat Naam. SA TA NAM SA TA NAM. Sat Naam SAT THA NAM SATURNUM SAT TER NAM SATURNUM Sat Naam. Whisper. All done. Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam SATAN Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Till then, Bye. Bye. Now in silence. Letting your jaw relax and the shoulders relax. And now gently. Start the mantra softly with a whisper. So. . . That's it. And a little louder. Sa ta na ma. Sat Tha Na Ma SAT-TA-NA-MA SAT TA NA MA SAT TA NA MA SAT THA NA MA SA TA NA MAM SAT TA NA MA SAT-TA-NA-MA Sat Nam SAT THA NA MA SAT THA NAMA SA TA NAMA SA TA NA MA SAT-TA-NA-MA SAT-TA-NA-MA SAT THA NAMA SAT THA NAMA Just take a breath. Stop the movements with your fingers. Allow the mantra just to fall back in the back of the mind. Take a moment just to notice how you're feeling. And then with your next breath, Bring your hands together at your heart center. Bowing in gratitude. You're welcome to. Join me in chanting Aum. To close our practice. Take a breath in. Awww. With my gratitude and the light that shines within my heart to yours, I bow. Namaste.