It’s that time again—I’m grading end-of-semester projects and as is always the case, I was struck many times, by moments of gratitude and delight. It’s the gratitude of being able to introduce stressed-out students to meditation and the delight of witnessing what is sometimes nothing short of a personal transformation. Taking up a personal meditation (sadhana) for a week, as this student chose to do, is one of their project options. As I’ve done before, with the student’s enthusiastic permission, I’m sharing a portion of the one that brought the biggest smile.*
*Note: Following the entry, I have added the instructions to the meditation she did, along with a link to the recorded mantra she used.
Meditation Journal: Day One
It was Day One of my new sadhana commitment. I was woken up by a Rihanna song blasting out of my Iphone, and a few minutes after that, by my ten-year-old brother urging me to get ready and take him to school. After the hustle bustle of my early routine, I arrived at SMC and tried to fit my car into a parking space that would need a plier to get out of. I sat through class after class, took notes, stared at the clock, and made about thirty lists of things I had to do.
After the long day had progressed and I was finally in bed, I found myself nervous, as usual, and lost in my monkey mind of excess thoughts. I have quite a neurotic habit before I sleep, where I replay all the little, unimportant negative moments of my day that stuck out to me, like when my history professor poked fun at my question, or when a friend said something that hurt my feelings. Before I know it, I am usually so involved in the replaying of these scenes and distracted by other thoughts that remind me of other negative scenes, that I am up all night, with only a couple hours of sleep to spare.
But on this night, before I started this tedious process, I remembered it was day one of my new sadhana and I was committed to practicing the Sa Ta Na Ma meditation every day for the next week. I put on the mantra recording I had downloaded from amazon and sat calmly with my eyes closed. I breathed deeply a few times and then started whispering SA TA NA MA, then singing it, then singing it in my head. I chose this sadhana because I love singing and I loved the element of music and chanting that this sadhana had. As I sang the words, I alternated connecting my thumb fingers with each of my other fingers.
I started to feel more relaxed as I felt the anxieties of my day being sung away. My mind felt more focused and at the same time, more clear. I felt like I had created a peaceful sanctuary in my quiet room. I felt connected with my body and felt it get lighter as I let go some of the worries I was bottling up all day. As the meditation came to an end, I found that my mind was lighter than usual, and to my surprise, I laid my head on my pillow and fell asleep.
Sa Ta Na Ma Meditation
- Sit with a straight spine, either on the floor or in a chair. Rest the backs of the hands on the knees.
- Eye Focus is at the Third Eye (look up toward forehead).
- Inhale deeply and begin to chant aloud the mantra: Sa ta na ma.
- On the syllable sa, touch the index finger of each hand to the thumb; on ta, touch the middle finger to the thumb; on na, touch the ring finger to the thumb; on ma, touch the pinkie to the thumb. Continue with these finger movements, with a firm pressure.
- First chant the mantra aloud, imagining that the sounds come in through the crown and exit through the third eye in an L shape. Then, chant in a whisper. Finally, chant silently (mentally), before reversing the order (Follow the recording).
- To finish, take a deep breath and reach your arms overhead. Exhale, and draw your hands to your chest in prayer position.
This meditation is one of the core Kriyas in our tradition of Kundalini Yoga and has been duly researched and lauded for its measurable benefits to those suffering from Alzheimer’s disease and related brain disorders.
Here is one of my favorite short recordings of it, on amazon: Sa Ta Na Ma.