SA TA NA MA Kriya
Two Ways to Balance Your Day
December 17, 1996
These are two separate practices (that can be done by themselves) to get into balance to start your day off right, a long version that takes 11 for when you have more time, and a short version that takes only 3 minutes for when you do not. Both kriyas can help you build self-sufficiency, so you don’t need to go looking outside of yourself for anything.
These kriyas create a stable state from which to start a great day by balancing the tattvas, or the five elements, within your body. When the tattvas are out of balance, we can feel miserable, itchy for anything else, moody, unmotivated, or even eager to pick a fight. With the tattvas balanced, we have all our internal resources aligned to self-sufficiently meet the challenges each day brings.
MEDITATION 1: Long Version with O Breath
Posture & Mudra: Sit in Easy Pose (Sukhasana) with your wrists resting on the knees, palms facing up.
Mantra: The Panj Shabad “SA TA NA MA”
Movement & Breath:
- Inhale through the O shaped mouth as you chant “SA TA NA MA” mentally while pressing the thumb and fingertips together as in Kirtan Kriya.
- Then exhale through the O shaped mouth as you chant “SA TA NA MA” mentally while pressing the thumb and fingertips together as in Kirtan Kriya.
- Continue to breathe and mentally chant in this sequence.
Eyes/Drishti: Focus your eyes on the Tip of the Nose (Lotus Point).
Duration: Continue for 11 minutes maximum.
Ending: Repeat this sequence two more times, squeezing your entire body strongly.
Inhale deeply, suspend your breath for ten seconds and make both hands into fists with the thumbs inside. Squeeze the fists very tightly as you hold. Cannon Fire Exhale.
MEDITATION 2: Shorter Hand Clasp Version
Posture & Mudra: Sit in Easy Pose (Sukhasana) with your hands clasped in front of the body.
Mantra: The Panj Shabad “SA TA NA MA”
Movement & Breath:
- Inhale through the O shaped mouth as you mentally chant “SA” and clasp the palms together with one hand on top.
- Then exhale through the O shaped mouth as you mentally chant “TA” and clasp the palms together with the other hand on top.
- Inhale and chant “NA” clasping the hands in the opposite way; exhale and chant ‘MA” clasping the hands in the opposite way.
- Continue to breathe, chant, and move the hands in this sequence.
Eyes/Drishti: Focus your eyes on the Tip of the Nose (Lotus Point).
Duration: Continue for 3 minutes.
Ending: Repeat this sequence two more times.
Inhale deeply and suspend your breath for 10 seconds, clasping your hands firmly and pressing your tongue strongly against the upper palate. Exhale.
