“Peace comes from within. Do not seek it without.” Gautama Buddha(1)

Taking time for ourselves in this season can take many forms. Certainly a consistent approach, however simple and brief, can begin the process of toward helping us move through the many moods and attitudes that obscure our experience of the peace that is within. “Long Sat Nam”** is a very simple and potent meditation practice from the tradition of Kundalini Yoga intended to help us neutralize fatigue and tension to bring deep and powerful relaxation to our whole self. Our glandular system is at the root of our emotional life and this special meditation can, according to Yoga, revitalize your glands and bring balance throughout the system.

To practice Long Sat Nam meditation:

  • Sit straight in easy pose(cross legged) or  modify with another comfortable position with the Spine comfortably erect and relaxed
  • Face both palms up and cross the right hand over the left palm with the fingers extended and joined to each other.  Place the left thumb in the right hand
  • Bring the forearms up and in until the crossed hands meet and rest on the chest at the heart level.
  • Eyes are open 10 percent of the way and looking softly downward. It may be they close as the mediation continues.
  • Inhale deeply and exhale completely as you chant:  Saaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaat  Naam Continue for the prescribed time you have chosen.
  • The ratio of “Sat” to “Nam” is 35:1.   You can do 11 or 31 minutes as you wish and are able. Some Yogis recommend doing this meditation for 40daysy to accrue and deepen the benefits. Please consult with your MD and mental health professional before doing this or any other similar practice.

The mantra Sat means the Truth; Nam means name or identity.  Sat Nam means Truth is my identity and I call upon the eternal Truth that resides in all of us.  Chanting this mantra awakens the Soul and can be deeply calming.(2)

!.) From Goodreads.com, https://www.goodreads.com/quotes/52519-peace-comes-from-within-do-not-seek-it-without 

2.)Adapted from the www.kundalini.org website., http://www.kundaliniyoga.org/lesson_5 

***This meditation is presented here for educational purposes only. This does not diagnose or treat any medical condition or replace any medical treatment and consult your physician before beginning this or any other exercise, breath or meditation program. Please read our site disclaimer for more information on the responsible use of any information presented here.