Kundalini Yoga Training
Sa Ta Na Ma Meditation for
© 2003 - Guru Rattana, Ph.D.
all say we want to change. Well at least we want things to be
different in our lives. We want to be happier and at peace within
ourselves. We want more satisfying relationships. We want to be
healthier. We want more meaningful work and to be more prosperous.
We want to break destructive habits and stop indulging in certain
addictive behaviors. The question is how can we effect these changes
in our lives.
Yoga recognizes that if we want to make changes in our lives,
we have to change ourselves. Yoga operates from the principle
that our inner reality creates our outer reality. We have to alter
our vibrational frequency so that we attract at a different level.
Our frequency has to match what we want to manifest. And equally
important, we have to clear our subconscious programming so it
does not sabotage our conscious intent. For in fact, it is the
programming in our subconscious mind that creates our reality.
Mantras are powerful tools for clearing and restructuring the
subconscious mind. SAT NAM and its derivative SA TA NA MA are
the two basic mantras taught by Yogi Bhajan to reorient the mind
and thus open us up to the possibility of transformational change.
SAT NAM seeds the truth in our consciousness by waking us up to
our divine identity. SAT NAM is the seed or bij mantra.
SA TA NA MA incorporates the nuclear sounds of SAT NAM. SA TA
NA MA uses the primal sounds to connect us to the evolutionary
nature of existence itself. It is referred to as the panch shabd,
which means a mantra with five sound currents. The fifth sound
is "A." When we chant SA TA NA MA we imprint the evolutionary
code of the universe into our human psyche.
SA is the beginning, infinity, the totality of everything that
ever was, is or will be.
TA is life, existence and creativity that manifests from infinity.
NA is death, change and the transformation of consciousness.
MA is rebirth, regeneration and resurrection which allows us to
consciously experience the joy of the infinite.
SA TA NA MA is so primal that its impact on our psyche is like
splitting an atom. The power of his mantra comes from the fact
that it rearranges the subconscious mind at the most elementary
level. It has the power to break habits and addictions because
it accesses the level of the mind where habits are created.
Yogi Bhajan says that "Behavior patterns are the result of the
radiance of the psyche and frequency of the magnetic field in
relationship to the universal psyche and magnetic force." (*1)
The radiance of the psyche is dependent upon the active functioning
of both the pituitary and pineal glands. The pituitary gland regulates
the entire glandular system. The secretion of the pineal gland
creates a pulsating radiance that activates the pituitary gland.
The mind goes out of balance when the pineal gland is dormant.
The imbalance makes it seem impossible to break mental and physical
addictions. The mantra SA TA NA MA to a powerful tool to recreate
balance in the mind.
KRIYA: SA TA NA MA MEDITATION
Kirtin Kriya, often referred to as SA TA NA MA meditation, is
the most important meditation in Kundalini Yoga. It was one of
the first meditations taught by Yogi Bhajan and remains today
as a foundation meditation recommended for every student of Kundalini
yoga. Yogi Bhajan says that if you can do only one meditation,
this is it. It does everything for you in the order that you need.
It is your teacher. And as you practice it, you will come to realize
that it is your best friend. Whatever you need at the moment,
it will readjust and align you to bring balance into your mind
and thus your life.
This meditation is given for everything from breaking habits to
achieving emotional balance. I knew one woman who had been very
emotionally upset for over two weeks. Finally she went to a quiet
spot in the woods and did 31 minutes of Kirtin Kriya and voila,
she felt relaxed and whole again. It helps you focus and center
yourself. It is a catalyst for change because it is a very powerful
spiritual cleanser. You may go through a lot because you will
be releasing a lot. Be present to what you are experiencing and
be willing to let it all go. The process will allow you to give
all your garbage back to God. If you want to maintain the status
quo, don't do this meditation. If you are willing to change and
welcome a new dimension of being into your life, this meditation
is for you.
The bottom line is that this meditation works. All you have to
do is do it. You can trust the process and the technology.
**Now here is one of the best selling points. Do you think about
an old lover and want to be liberated from the grips of the past
and release him or her from your aura? This is the meditation!
There is nothing more powerful to release the auric pain we suffer
when we break up with a lover. It will reestablish your aura as
Sit with a straight spine. Bring your mental focus to the brow
Chant SA TA NA MA. While chanting alternately press the thumb
with the four fingers. Press hard enough to keep yourself awake
and aware of the pressure. Keep repeating in a stable rhythm and
keep the hand motion going throughout the whole meditation.
SA press the thumb and the first or Jupiter finger together with
TA press the thumb and the middle or Saturn finger together.
NA press the thumb and the ring or Sun finger together.
MA press the thumb and the small or Mercury finger together.
The Jupiter finger brings in knowledge, expands our field of possibilities
and releases us from limitations.
The Saturn finger gives us patience, wisdom and purity.
The Sun finger gives us vitality and aliveness.
The Mercury finger aids clear communication.
Each time you close a mudra by joining the thumb with a finger,
your ego "seals" its effect in your consciousness.
Visualize or feel each individual sound come in the crown chakra
at the top of the head, down through the middle of the head and
out to infinity through the third eye. This is very important
and must be done with each sound. It is an essential part of the
cleansing process. If this part of the meditation is not done,
you may experience a headache.
While doing the meditation, you may experience pictures of the
past come up like on a movie screen in your mind. Let them dance
in front of your eyes and release them with the mantra. This is
part of the cleansing of the subconscious mind. If emotions come
up, you can also incorporate them in the chanting, i.e. if you
feel anger then chant out the anger. Whatever you experience is
OK. Do not try to avoid or control your experiences. Simply be
with what is going on and go through it. It is all part of the
TIMING - 31 MINUTE VERSION
For the first 5 minutes chant OUTLOUD. (The voice of humans.)
For the second 5 minutes chant in an audible WHISPER. ( The language
For the next 10 minutes chant SILENTLY. (The language of the divine)
Keep the hands, L in the head and tongue moving.
Then 5 minutes WHISPER.
End with 5 minutes OUTLOUD.
The last minute, listen inside and hear the mantra and experience
the L in the head. Do not do the finger movements.
Optimally this meditation is done for 31 minutes. It can also
be done for 62 minutes by doubling the times.
11 MINUTE VERSION
It can also be done for shorter times. Yogi Bhajan has said that
during this stressful time it should be done for at least 11 minutes
every day. For the eleven minute version do:
2 minutes OUTLOUD
2 minutes in an audible WHISPER
3 minutes chant SILENTLY. Keep the hands, L in the head and tongue
2 minutes WHISPER.
2 minutes OUTLOUD.
Then sit quietly and listen inside, hear the mantra and experience
the L in the head. Do not do the finger movements.
At the end, inhale deeply, raise the arms up in the air and vigorously
shake the arms and fingers. You can involve the whole body and
spine. Exhale. Repeat 1 or 2 more time if you desire. This is
an important part of the meditation as it helps move and release
the energy in the body. Relax for a few minutes before going about
your day. Or relax on your back. If it is before bed time, simply
go to sleep.
FOOTNOTES AND REFERENCES
*(1) Kundalini Yoga: The Flow of Eternal Power, Shakti Parwha Kaur Khalsa,
Berkley Publishing Co. 1996. p. 104.
© 2003 - Guru Rattana, Ph.D.