Sa Ta Na Ma Meditation – Improve your Memory & Focus & Reduce Stress

The mantra Sa Ta Na Ma

Improve your Memory & Focus & Reduce Stress with this powerful mantra.
Sa Ta Na Ma Meditation is a Kundalini Kirtan Kriya  brought to North America by Yogi Bhajan.
This meditation is intended to bring total mental balance.
It clears the subconscious mind of traumas and negative, unnecessary emotions. It improves concentration and brain function, increases intuitive abilities and brings peace and understanding.
The SA TA NA MA meditation, is the most important meditation in Kundalini Yoga.
It was one of the first meditations taught by Yogi Bhajan and remains today as a foundation meditation recommended for every student.
Yogi Bhajan said that if you can do only one meditation, this is it.
It does everything for you in the order that you need. It is your teacher.
It is a catalyst for change because it is a very powerful spiritual cleanser.
The meditation is a combination of chanting a mantra while moving the hands through mudra’s.
To fully experience the benefits of the meditation, a combination of singing, whispering and silently repeating the mantra are used.
A key visualization of concentration is used to cap off the meditation.
Sa Ta Na Ma Meditation is becoming scientifically recognized as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory.
There are three separate studies that have been published that prove the Sa Ta Na Ma Meditation benefits.
Two of the studies were done at the University of Pennsylvania and one continuing studying is being done at UCLA University of California.
The University of Pennsylvania study was published in 2010 in the Journal of Alzheimer’s Disease. Their second study was published in the Journal of Nuclear Medicine in 2010.
The Canadian Alzheimer’s Research & Prevention Foundation is recommending the meditation as a daily practice to slow down the effects of Alzheimer’s.

Understand the working of the mantra Sa Ta Na Ma.

The sounds comes from one of the oldest mantras Sat Nam which means “my true essence” or “true identity” and are designed to be uplifting.
There are many interpretations for each of the sounds, one being that there is no meaning to the sounds at all, but simply a vibration, and a stimulation of 84 acupressure points in the palate of the mouth which occurs when singing and whispering the words.

The most used translations of the sounds are:

SA is birth, the beginning, infinity, the totality of everything that ever was, is, or will be.
TA is life, existence, and creativity which manifests from infinity.
NA is death, change, and the transformation of consciousness.
MA is rebirth, regeneration, and resurrection which allows us to consciously experience the joy of the infinite.

Sa Ta Na Ma Chant

When using the mantra in the meditation there are three “voices”.
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.
The silent voice where you repeat the mantra mentally to yourself, representing your spiritual voice.
There are different lengths to the Sa Ta Na Ma Meditation.
The Alzheimer’s Research & Prevention Foundation recommends the 12 minute version, but there is also the option of a 6 minutes or 30 minutes.
The timing for Sa Ta Na Ma for 6 and 11 and 30  min:

6 minute practice:

  • 1 minute out loud
  • 1 minute whisper
  • 2 minutes silently
  • 1 minute whisper
  • 1 minute out loud

12 minute practice:

  • 2 minutes out loud
  • 2 minutes whisper
  • 4 minutes silently
  • 2 minutes whisper
  • 2 minutes out loud

30 minute practice:

  • 5 minutes out loud
  • 5 minutes out whisper
  • 10 minutes silently
  • 5 minutes whisper
  • 5 minutes loud

The use of the four Mudras

1) Guyan Mudra – (Vaayu Vardhak)
SA Mudra
The connection of the tip of the thumb and the tip of the index finger (the Jupiter finger), held while chanting SA.

It is believed that the connection of the thumb and first finger brings us knowledge, expands our field possibilities and releases us from limitations.

The connection of the two is said to increase the air element within the body creating positive effects on the emotions, empowering the nervous system, stimulating the pituitary gland and the entire endocrine gland system.

2. Shuni Mudra – (Akaash Vardhak)
Ta Mudra
The connection of the tip of the thumb and the tip of the middle finger (the Saturn finger), held while chanting TA.

It is believed that the connection of the thumb and middle finger give us patience, wisdom and purity.

The connection of the two is said to increase the ether or space element within the body, creating positive effects on our thoughts and intuition. It is also believed to detoxify the body through elimination and relieve a variety of congestions.

3. Surya Mudra – (Ravi Mudra & Prithvi Vardahk)

Na Mudra
The connection of the tip of the thumb and the tip of the ring finger (the Uranus or Sun finger), held while chanting NA.

It is believed that the connection of the thumb and ring finger brings us vitality and aliveness.

The connection of the two is said to increase the earth element within the body while at the same time decreasing the fire element. This creates positive effects on our bodily tissues such as bones, muscles, tendons and inner organs. It is said to increase endurance, strength and vitality.

4. Buddhi Mudra – (Jal Vardhak)
Ma Mudra
The connection of the tip of the thumb and the tip of the pinky finger (the Mercury finger), held while chanting MA.

It is believed that the connection of the thumb and pinky finger aids clear communication.

The connection of the two is said to reduce the water element within the body. This helps to reduce challenges of excessive hormones, and water retention. It decreases watery eyes, runny noses and loose bowels.

Research also shows that by using the Hand mudras in conjunction with the sounds improves blood flow to areas in the brain that control motor sensory and memory.


An important part of the meditation is with each L-Shaped Visualizations sound to visualize the energy coming in the crown of the head, and out of the center of the brow (the region often referred to as the third eye).

This helps with the cleansing of thoughts and reduction of headaches.

The L visualization is said to connect and awaken the pineal and pituitary glands, our primary hormone-producing centers in the body. When the pineal gland is dormant the mind goes out of balance and feelings of emotional imbalance occur.

You may experience a variety of emotions while doing the Kirtan Kriya. Feel free to let these emotions also flow out through the third eye.


How to do the kriya all things together

  1. Decide which of the three variations fit your schedule (6, 12 or 30 minutes).
  2. Start by finding a comfortable seated position. You are welcome to use a chair, bench or cushion.
  3. Take a few full deep cleansing breaths. In through the nose then, out through the mouth with an audible sigh.
  4. Close your eyes and rest your hands gently in your lap or down the sides of the body with the palms facing up.
  5. Explore the connection of each finger to thumb as you say each of the sounds. SA – index to thumb, TA – middle to thumb, NA – ring finger to thumb, MA – pinky finger to thumb. Feel the pressures on the palate as you enunciate each word along with the pressure on the pads of the fingers.
  6. When your body feels ready, start singing the mantra.
  7. Sing Sa Ta Na Ma in full voice, moving your fingers through the mudras with each sound and visualizing the energy drawing in through the crown and out through the brow. Allow your inner witness to observe any sensations which move through the body and mind.
  8. When the time is right, shift your voice to a whisper, continuing the hand mudras and visualizing the L shaped flow of energy.
  9. Move next into the mindfulness of silence. Continue the finger dance of the mudras while silently repeating the mantra to yourself.
  10. As the silence draws to a close, you’ll return once again to the whisper.
  11. From the whisper, you slide again into chanting the mantra in full voice.
  12. When the singing has come to completion, release the mudras and the mantras.
  13. Inhale deeply drawing the arms wide and up above the head (or within your range of motion). Wiggle the fingers and then shake the hands vigorously while moving the core of the spine. This helps to release the energy from the body.
  14. Release your hands down on the next exhale.
  15. Take some time in silence to receive and explore the sensations and benefits manifesting in your body.

Mantra & Music

In this youtube video you find the mantra & music to accompany the 6 minute version.

Photo of Pexels via Pixabay