Kundalini Yoga Training
Nam (the Seed of Truth)
© 2003 - Guru Rattana, Ph.D.
Mantras are sounds that connect us with different levels of intelligence.
is the most basic mantra used in Kundalini
yoga. (pronounced like "but mom") SAT means the truth. NAM means
name, identity, to identify with or to call upon. SAT NAM can
be translated as "Truth is God's Name. Truth is my (your, our)
identity." It is used as a greeting to acknowledge the Truth in
each one of us and as a personal mantra to express or tune into
one's infinite identity.
SAT NAM is an invocation of our divine consciousness. Its vibration
links us up to our true identity, which is our divine soul. SAT
NAM is called the seed or bij mantra. By chanting this mantra
we plant the seed of universal truth in our consciousness.
We all know the axiom "The truth shall set you free." The question
is how do we link up with the Truth. SAT NAM is one mantra that
links us up with the Truth. SAT NAM has the power to set us free
by waking us up to our infinite identity.
SAT NAM has the power to clear the subconscious mind so that old
wounds and programs no longer get in the way of Self-realization.
It does so by changing the projection of our minds. Mantra means
the projection of the mind. "Bij" or seed mantras use universal
sound currents to rearrange the habit patterns of the mind. They
do so by accessing the part of the mind that regulates habits.
The sounds erase patterns that vibrate at lower frequencies or
do not resonate with the Truth or our true essence. They establish
new habits by replacing the old frequency with the higher frequency
of the Truth. SAT resonates with universal Truth. NAM "is the
vibration which creates what it names." *(1)
BREATHING -- PRANAYAMA
The science of breathing is called pranayama. Pranayama is an
integral part of Kundalini yoga and meditation. In this lesson
we will offer a few basics that will help you begin to be aware
of your breath and to integrate conscious breathing into your
daily life and yogic practice.
The breath and the state of the mind are intricately linked. We
can control our minds by controlling our breath. Most of us breathe
very shallow breaths and take from 15 or more breaths per minute.
Breathing more that ten breaths per minute creates a state of
stress. People who suffer from panic attacks not only breathe
quickly and shallowly. They also often breathe through their mouths.
To create a state of peace and relaxation we must breathe less
than 10 breaths per minute. Breathing four or less breaths per
minute induces a state of meditation. We must also inhale and
exhale through the nose.
Whenever you want to calm down, paying attention to your breath
is the first step. Notice if you are inhaling and exhaling through
your mouth or nose. Notice where you are breathing in your body.
How far down do you breathe? Do you breathe in the belly, chest
or neck? How many times do you breathe per minute? Time yourself.
One Kundalini Yoga technique is to link the breath with a mantra. The most basic
mantra is SAT NAM. A powerful pranayama technique is to mentally link SAT to every inhale
and NAM to every exhale. In this way the breath and the mantra
work together to calm us down, energize and purify us and link
us to our true identity. With practice you may naturally hear SAT on your inhale and NAM to your exhale. It is very profound to realize you are breathing your truth with every breath.
CALL OF THE SOUL --
LONG SAT NAM'S TO NEUTRALIZE TENSION
The simplest and most basic meditation in Kundalini yoga is chanting
long SAT NAM's.
Sit with a straight spine, either in easy cross-legged easy pose,
in your preferred meditation posture or in a chair with the feet
on the floor, sit bones carrying the weight of the body.
Bring the hands to 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.
Eyes are 9/10 closed to begin with. As the meditation progresses,
they may close completely.
Inhale with a long deep breath. On the exhale chant out loud SAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAT
At the end of the breath say NAM.
Notice that your breath gets longer and deeper. You may slow your
breath down to 2 per minute.
SAT is the liberator and the cleanser. Let yourself relax and
release with the AAAAAAA.
NAM is like the anchor.
Feel the sound anchor you in your body. Then inhale deeply again
Feel the sound of the AAAAAA
come from the heart. Experience your throat as the mouthpiece
of your heart. This practice will help you locate, consolidate
and open up the fourth (heart) and the fifth (throat) chakras.
SAT NAM is the call of the soul. As you chant call out to your
soul, sing to your soul. Singing to your soul creates a very peaceful
feeling. It takes us out of duality for a moment as our personality
and soul merge as one in the sound current of our infinite being.
Feel free to express any emotions that come up. This is a good
way to release and balance the emotions. The emotional energy
will gently merge into soul energy.
At the end of the meditation, inhale deeply, hold the breath as
long as you wish. Listen inside and be one with the experience.
Do this 3 times. Then sit quietly or lie down and completely relax.
Begin with 3 to 5 minutes and build to 11, 15, 22 or 31 minutes.
This is a very relaxing meditation. It completely neutralizes
tension and brings you to a very peaceful state. It is good to
do if you feel overwhelmed with your daily activities or have
too much intense energy in your body. Do it for 40 days and you
can revitalize your glandular system and re-establish your glandular
equilibrium. This is a good meditation to do at the end of a busy
day. Do it when you get home after work before dinner and you
will be able to enjoy your evening. Do it before you go to bed
and you will sleep like a baby.
Relax and Renew, with the Kundalini Yoga and Meditations
of Yogi Bhajan, by Guru Rattana Ph.D. and Ann Marie Maxwell,
Yoga Technology Press, page 98.
Yoga: The Flow of Eternal Power, by Shakti Parwha Kaur
Khalsa, Berkeley Publishing Group, p. 105.
© 2003 - Guru Rattana, Ph.D.