Seven-Wave Sat Nam Meditation

Wash Away Your Worries

This calming practice, known as the Seven-Wave Sat Nam Meditation, utilizes the power of sound and breath to cleanse the mind and cultivate inner peace. It’s a perfect introduction to Kundalini Yoga and can benefit both beginners and experienced practitioners.

The “bij” (seed) mantra SAT NAM is said to reprogram limiting habits and cultivate positive ones. Chanting with the visualization directs energy through your chakras, clearing negative patterns and habits and promoting inner peace, and the breath regulation creates a calming effect, reducing stress and anxiety.

Important:

The physical sensations of pulling in each chakra area may vary from person to person. Do this in the way that works best for you.

Illustration of Helen sitting with pranam mudra

Posture & Mudra: 

Sit in Easy Pose (Sukhasana) with a light Neck Lock (Jalandhara Bandha). Place your hands in Prayer Pose (Pranam Mudra); bring the forearms parallel to the ground.

Breath & Mantra:

The mantra is “SAT NAM,” which translates to “Truth is my name/identity.” Chant and breathe in this way:

  1. Inhale deeply, focusing your awareness on your breath.
  2. As you exhale, chant “SAT NAM” in the law of seven. Sat: Chant “SAT” in six distinct waves, like gentle pulses. With each wave, mentally thread the sound through your chakras, starting at the base of your spine and rising upwards.

    • First Chakra: Rectum
    • Second Chakra: Sex Organs
    • Third Chakra: Navel Point
    • Fourth Chakra: Heart Center
    • Fifth Chakra: Throat
    • Sixth Chakra: Brow Point

  3. Naam: Chant “NAM” as you visualize the energy and sound radiating outward from the Crown Chakra (Sahasrara), extending through your aura and reaching towards Infinity.
  4. As the sound vibrates within each chakra, gently contract the corresponding area of your body.

Eyes/Drishti: 

Close your eyes and focus on the Third Eye Point (Ajna Chakra).

Duration: 

Continue for 11 minutes and build up over time to 31 minutes.