siri shabad singh – instructional: sa ta na ma meditation 31″ كلمات اغاني
sit in a cross_legged position with your spine straight. close your eyes and focus at the brow point
bring the hands into prayer position and chant “ong namo guru dev namo” three times to tune in
relax the hands onto your knees, palms open to the sky
using singh’s video for kirtan kriya, chant the mantra sa ta na ma as you touch each finger to your thumb, pressing on each finger firmly and slowly
as you chant sa, the index finger and thumb press together
as you chant ta, the middle finger and thumb press together
as you chant na, the ring finger and thumb press together
as you chant ma, the pinky finger and thumb press together
visualize light coming in through the top of your head and out through the brow point as you chant
chant for 5 minutes aloud, 5 minutes in a whisper, 10 minutes silently, 5 minutes in a whisper, and 5 minutes aloud. once finished, relax and meditate for one minute
close the practice with one sat nam
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