This practice is said to bring a total mental balance to the individual psyche. Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results it produces.
Posture: Sit in a crossed legged pose with a straight spine, with the neck pulled back. Wrists are on the knees, arms and elbows straight, put the hands and fingers in Gyan Mudra, a hand position where the tips of the thumbs and the index fingers touch each other and form a circle.
Eyes: With eyes closed, look up between and just above the eyebrows.
Finger Position with Chant: You’ll be chanting what’s called a mantra: Sa, Ta, Na, Ma. You will be doing this while you move your thumb and fingers. With each sound, alternate through four finger positions with the thumbs touching each finger as you chant:
- On Sa, touch the first finger
- On Ta, touch the second finger
- On Na, touch the third finger
- On Ma, touch the fourth finger

Each repetition of the finger positions (Sa, Ta, Na, Ma) takes 3 to 4 seconds. In Eastern psychology, the vibrational tone of Sa,Ta,Na,Ma is soothing and healing to the brain. (As a sacred mantra it means the cycle of creation: Sa means infinity, Ta is life, Na is death, and Ma is rebirth, which returns to Sa, the infinite cycle.
Mantra: Now for the chant – there are 3 parts to it … you’ll start chanting out loud Sat,Ta,Na,Ma, then you’ll move into a strong whisper of it, and then finally mentally chant in your head. As you chant, keep the time proportions the same. So if you do 12 minutes, you’d divide the segments into 4 minutes, 4 minutes, 4 minutes.
When practicing for 30 minutes, chant out loud for 10 minutes, in a strong whisper for 10 minutes and then chant mentally for 10 minutes. Divide your practice time by 3.
Time: 12 – 30 minutes.
To End: Raise your arms over your head, spreading the fingers wide, and shake them out. Stretch up, circulate the energy, inhaling and exhaling several times while shaking the arms and hands vigorously.
Guidance from Eastern Psychology:
• Each time the hand and finger motion is closed by joining the thumb with a finger, the ego “seals” the effect of that mudra in the consciousness.
• Vibrating on each fingertip alternates the electrical polarities, which causes a balance in the electromagnetic field.
• Chanting out loud, whispering, and silence are the three “languages of consciousness”.
• If during the silent part of the meditation, the mind wanders uncontrollably, go back to a whisper, to a loud voice, to a whisper, and back into silence. Do this as often as you need to.
Let me know how it goes!
With Love, Becca
Here is a melody of “Sa Ta Na Ma” that will guide you: |