Taking time for ourselves 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. hen we are overwhelmed it can be hard to put the breaks on the stress inducing habits and anxious feelings enough to relax at all.

“Long Sat Nam” is a very simple and potent 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 Nams(1):

  • Sit straight in easy pose(cross legged) or any modify with another comfortable position with the Spine comfortably erect and relaxed
  • Place your hands over the heart, palms facing the chest, left hand on top of right. Place the left thumb in the center of the right palm. The fingers of both hands are together and straight. The hands gently rest against the chest, arms are relaxed on the body. 
  • The eyes are 9/10 closed, and as the meditation progresses they may close completely.   
  • Inhale deeply and exhale completely as you chant:  Saaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaat  Naam Continue for the prescribed time you have chosen. Feeling the sound as vibration can deepen its effects.
  • Ratio of “Sat” to “Nam” is ~35:1.  Begin with 3-5 minutes, progress toward 11 minutes and build to 31 for the most benefit.

The mantra Sat means the Truth; Nam means to call upon, name or identify with.  Sat Nam means Truth is my identity and I call upon the eternal Truth that resides in all of us.  According to Guru Rattana this meditation is for deep relaxation and can help if you are feeling overwhelmed. It can neutralizes tension and brings you to a very peaceful state.

(1)Adapted from : Relax and Renew by Guru Rattana, Ph.D. http://www.kundaliniyoga.org/lesson_5 

*Please remain aware that,when practicing any Yoga or meditation technique you accept responsibility for all you do and work in accordance with your medical needs and limitations. Read the website  disclaimer for more information. I encourage you to seek out instruction and guidance from a teacher as you need answer any questions and to ensure the most positive outcome of this and any practice.