Long Sat Nams help you to calm down, paying attention to your breath is the first step. It completely neutralizes tension. This mantra will help you locate, consolidate and open up the fourth (heart) and the fifth (throat) chakras. This mantra is used to bless food.
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." Sat Nam is pronounced like "but mom". The breath and the state of the mind are intricately linked. We can control our minds by controlling our breath. 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.
This is a good way to release and balance the emotions.
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. The simplest and most basic meditation in Kundalini yoga is chanting long SAT NAM's. (found on MANTRAS OF THE MASTER-CD)
(I use Long Sat Nams when I feel overwhelmed. It is very relaxing and allows me to gain insights. i sometimes chant this several times a day, as computer work and website making, does me in.. )
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