Find your own path on your own terms
I learned recently that one of my favorite meditations, Sa Ta Na Ma, is becoming scientifically recognized as a powerful tool in preventing or stopping Alzheimer’s disease. The meditation is proven to increase all aspects of cognitive function (perception, thinking, reasoning and remembering) while improving short-term memory as well as reducing stress levels. There are three separate studies that have been published that prove the benefits of Sa Ta Na Ma.
I did this mantra for years, and when I first began writing this column, I really wanted to share it. However, during my research, I learned that the mantra was brought to North America and popularized by Yogi Bhajan, who is best known for bringing Kundalini yoga to the United States in the late 1960s. He had a larger-than-life presence in northern New Mexico, but since his death a wave of very disturbing allegations of sexual abuse spanning decades surfaced. When I learned more about Yogi Bhajan’s behavior, I just couldn’t bring myself to practice the mantra, which was my loss.
Then after learning about the studies from University of Pennsylvania and UCLA and the recommendations from the Canadian Alzheimer’s Research and Prevention organization recommending Sa Ta Na Ma daily practice, I decided I should not let someone else’s unethical behavior stop me from practicing this lovely meditation again.
The meditation is a combination of chanting a mantra while moving your fingers through a mudra. “Mantra” means “an often-repeated word or phrase,” and “mudra” means “a motion of the hands” or “a dance of the hands.” To fully experience the benefits of this meditation, the practitioner should use a combination of singing, whispering, and silently repeating the mantra.
Let’s start with understanding the mantra Sa Ta Na Ma. The sound comes from one of the oldest mantras, Sat Nam, and means “true essence” or “true identity.” It is designed to be uplifting. There are many paths to reach of the sounds, one being that there is no meaning but simply a vibration that stimulates 84 acupressure points in the palate. Another interpretation of the sounds follows: SA is birth, the beginning, infinity, the totality of everything that ever was, is, or will be. TA is life, existence, and the creativity which manifest from infinity. NA is death, change, and the transformation of consciousness. MA is rebirth, regeneration, and the resurrection which allows us to consciously experience the joy of the infinite.
It’s important to understand that there are three “voices” you will use when doing this meditation: the singing voice, which represents the voice of action; the whispered voice, which represents the voice of the inner mind or the voice of your romantic nature; and finally, your spiritual voice, the silence where you repeat the mantra mentally to yourself.
There are different lengths of the Sa Ta Na Ma meditation. The Alzheimer’s Research & Prevention Foundation recommends a 12-minute version, but there are options of a 6-minute practice or a 30-minute one.
How to organize the time for the Sa Ta Na Ma voices for a 12-minute meditation:
2 minutes aloud
2 minutes whispering
4 minutes of silence
2 minutes whispering
2 minutes aloud.
I have a difficult time keeping track of time so I downloaded Paramjeet Singh & Kaur’s “From the Mouth of the Guru” SA TA NA MA song, which is the 12-minute meditation. It is a lovely peaceful meditation, and I encourage all of you to give it a try.
Feel free to share your thoughts with me at [email protected].
Ashton Graham is an educator, book publisher, photographer, cowgirl and yoga instructor. She is currently studying to become a certified yoga therapist and lives on a ranch in West Texas. Visit www.ashtoncannon.com to learn more.
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This article originally appeared on Las Cruces Sun-News: Find your own path on your own terms
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