What is mindfulness and why does it matter
Let me share with you the best definition of mindfulness and its benefits that I’ve come across. Diane Poole-Heller shared it with us at the recent NICABM conference.
Mindfulness is the moment to moment awareness of present time, inner and outer experience, with a non-judgmental and 
non-evaluative stance.
Research has shown that a mindfulness practice helps develop all 9 functions of the Pre-Frontal Cortex.
- ANS Regulation – Sympathetic and Parasympathetic Balance
- Attuned Communication – felt sense of other’s experience
- Regulation of emotions
- Response flexibility
- Empathy
- Insight – self awareness
- Fear extinction – GABA fibers to amygdala
- Intuition – deep knowing
- Morality.
The Sa Ta Na Ma Meditation CD is here.
Posted in: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Yoga Tags: brain yoga, how to do Kirtan Kryia meditation, how to do sa ta na ma meditation, Kirtan Kryia meditation, Kirtan Kryia meditation on CD, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation on CD, timer for Kirtan Kryia mantra meditation, timer for sa ta na ma 12-minute meditation
It’s been so rewarding to see so many of you getting excited about practicing the Sa Ta Na Ma meditation technique for memory improvement, mental focus, cognition and more.
However, everybody always asked how to keep track of the timing. After all, there is a specific method to follow as described here.
Finally, we have a CD that will easily keep track of the timing for you! Just follow along with this beautiful chorus of voices.
More Resources…
- Good info on the 12 minute meditation to improve memory – sa ta na ma meditation. Features a cool video.
- Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
- Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
Research Studies on Sa Ta Na Ma Meditation and Memory
Posted in: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Stress Relief / Management, Wellness, Yoga Tags: brain yoga, hand gesture, improve memory with meditation, Kirtan Kryia meditation, research studies on Kirtan Kryia meditation, research studies on sa ta na ma medtation, Sa Ta Na Ma meditation
I just love synchronicity, don’t you? Right when I was looking for research on the Sa Ta Na Ma meditation (Kirtan Kryia meditation), Amy Weintraub sent me a copy of her newsletter, LifeForce Yoga. My eyes popped out of my head with delight because she had compiled an excellent review of the literature on this meditation technique that improves memory. She generously said that I could share what’s below with you. I highly recommend Amy Weintraub – be sure to check our her website at LifeForce Yoga: Manage Your Mood. You will also benefit from and enjoy registering for her newsletter and going to any and all of her workshops.
RESEARCH: Kirtan Kriya Effects Cognitive Function, Memory and Stress
In three separate studies published this year and in one that is on-going, Kirtan Kriya, as taught by the Kundalini master Yogi Bhajan, was shown to increase short term memory, cognitive function and to reduce stress. In separate studies at the University of Pennsylvania, and one continuing at the University of California (UCLA), researchers measured cerebral blood flow in the brain (rCBF) using single-photon emission computed tomography (SPECT) to determine which areas are more active and which are less during the practice. One study compared long-term meditators to non-meditators. Another study compared those practicing the meditation with those who listened to a Mozart violin concerto. A third study compared the more active meditation to a relaxation exercise.
Kirtan Kriya is a 12-minute active meditation that include mudra (hand gesture), mantra (out loud, whispered and repeated silently), and visual imagery,
In the on-going study at UCLA, those practicing 12-minutes of Kirtan Kriya meditation are being compared with those using a 25-minute relaxation tape. Preliminary results from the 39 caregivers who have already completed the study (23 practiced Kirtan Kriya, 16 listened to a relaxation audio tape) indicate:
- Both groups demonstrated improvement in depression and anxiety, resilience and perceived burden.
- The meditation group improved significantly more compared to the relaxation group on measures of perceived support, physical suffering, energy, emotional and well-being, as well as in cognitive tests of memory and executive function.
- A subgroup of the meditation group also showed marked improvement in the reduction of inflammation This groundbreaking work also reveals that Kirtan Kriya increases telomerase, an exquisite marker of health and longevity, in only 12 minutes a day.
In a study at the University of Pennsylvania, published in 2010 in the Journal of Alzheimer’s Disease that compared Kirtan Kriya meditation to listening to Mozart, findings show:
- CBF was increased in the Kirtan Kriya group in the frontal lobe regions and the right superior parietal lobe
- In contrast, a non-significant increase in cerebral blood flow was seen in the music group in the amygdala and precuneus areas of the brain
- The Kirtan Kriya group had statistically significant improvements in a neuro-psychological test which measures cognition by asking subjects to name as many animals as they can in one minute
- Improvements were also seen in the Kirtan Kriya group in three other cognitive tests that measured general memory, attention and cognition
- There were no statistically significant improvements in cognition in the music group
- Participants found the meditation to be enjoyable and beneficial and perceived their cognitive function to be improved
In the study published in the Journal of Nuclear Medicine in 2010, researchers found an activation of rCBF on the posterior cingulate, which is associated with memory. This corroborates other studies that show cognitive improvement in memory after the practice.
For Links to these findings online:
Cerebral blood flow changes during chanting meditation
Cerebral blood flow differences between long-term meditators and non-meditators
For more information on Kirtan Kriya and the Alzheimer’s Research and Prevention Foundation which has partially underwritten these studies, please visit
www.alzheimersprevention.org/research.htm.
More Resources…
- Good info on the 12 minute meditation to improve memory – sa ta na ma meditation. Features a cool video.
- Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
- Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
- Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
How to do the Sa Ta Na Ma Meditation to Improve Memory
Posted in: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Wellness Tags: brain yoga, hand gesture, hand gestures, how to do Kirtan Kryia meditation, how to do sa ta na ma meditation, improve memory with meditation, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation, yoga mudra for memory improvement
Use these finger movements while doing the Sa Ta Na Ma meditation. Use both hands.
Sa - touch the thumb to the index finger
- Ta – touch the thumbs to the middle finger
Na - touch the thumb to the ring finger
- Ma – touch the thumb to the little finger
Instructions:
- Sit with a straight spine.
- Mentally focus to the brow point.
- Repeat Sa Ta Na Ma as follows
- 2 minutes — OUT LOUD
- 2 minutes – WHISPER audibly
- 4 minutes – SILENTLY. Keep the hands moving
- 2 minutes — WHISPER audibly
- 2 minutes — OUT LOUD
- 30 seconds or longer: Instead of the finger movements, softly touch the thumbs to the index finger and rest your hands on your lap. Sit quietly and listen inside. Hear the mantra and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
- 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers, involving the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This important part of the meditation helps move and release energy in the body.
- Relax for a few minutes, sitting or lying down, before going about your day. If it’s bed time, go to sleep.
Notes:
Why are mantras done out loud, whispering and silently and how does it help? When a mantra is spoken out loud, it primarily benefits the physical body. When it’s whispered, it benefits our mental/emotional nature. Our spiritual nature benefits from silent repetition.
If you experience memories of the past or thoughts about the future coming up in your mind. Simply notice them and release them with the mantra. This helps cleanse the subconscious mind.
If emotions come up, you can also incorporate them in the chanting, i.e. if you feel frustration, then chant out the frustration. Whatever you experience is okay. Don’t try to avoid, resist or control your experiences. Just notice what is happening and go through it. This is all part of the process.
The beautiful thing is that this meditation really works. All you have to do is do it
More Resources…
- Good info on the 12 minute meditation to improve memory – sa ta na ma meditation. Features a cool video.
- Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
- Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
- Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
- Sa Ta Na Ma is a powerful mantra. Scientific studies have shown this 12-minute meditation will increase memory, concentration, cognition & more. This is accomplished when the mantra is specifically said daily for 2-minutes out loud; whispered for 2-minutes; repeated silently for 4-minutes; whispered for 2-minutes; and out loud for 2-minutes. Special finger movements, called mudras, are also done throughout. The intro to this CD describes all you need to know to get started. The meditation track keeps track of the time for you with a beautiful chorus of voices.
Please share your comments and questions with us!
12 Minute Sa Ta Na Ma Meditation for Memory Improvement
Posted in: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Stress Relief / Management, Wellness Tags: AARP video on improving memory, brain yoga, concentration, focus, hand exercise, hand gesture, Kirtan Kryia meditation, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation, yoga mudra for memory improvement
Having and maintaining a good memory is an important ingredient that all of us need and want. Right? Many of us get concerned when forgetfulness happens to us or to those close to us. This is particularly troublesome as we age and especially if we have a family history of dementia or Alzheimer’s disease.
Here is an inspiring video with research to prove that there are easy things we can do for memory improvement with meditation.
Along with the conventional wisdom of good nutrition, supplements and mental and physical exercise, Dharma Sing Khalsa, MD says that meditation is key. A research study is reviewed that shows increases in brain development for memory, concentration and focus using a simple 12-minute meditation, including a yoga mudra.
It’s the Kirtan Kriya – the Sa Ta Na Ma meditation from the Kundalini yoga tradition. To get measurable results, it is done daily for only 8 weeks. But, who would want to stop there. Not me!
The Sa Ta Na Ma meditation technique also stops the mental chatter to bring about a clear mind. It’s calming too.
More Resources…
- Good info on the 12 minute meditation to improve memory – sa ta na ma meditation. Features a cool video.
- Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
- Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
- Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
Gain from Guided Imagery & Relaxation
Real relaxation and guided imagery are so much more than nice things to do if there’s time. They are important life skills to know about and practice regularly. Both are powerful mind-body-spirit techniques that elicits therapeutic relaxation; awakens and activates the natural ability for self-healing to occur; helps with 
changing behaviors and habits; and uncovers your inner truth and life direction while stimulating the intuition. Everyone can do it.
Do you want to unlock your highest potential, experience many types of guided imagery first hand, and understand relevant scientific principles? I am going to Kripalu Center for Yoga & Health in February and Sivananda Ashram in the Bahamas in April to give you this opportunity. Please join me!!!
“Many common diseases and health complaints can be treated directly with mind-body techniques.” reports Dr. Herbert Benson, the Harvard Medical School scientist who coined the term “relaxation response” 35 years ago. He states that “study after mind body study, carried out with the most careful scientific protocols, produced incontrovertible evidence that the mind can indeed influence – and heal the body – even down to the genetic level.” Along with appropriate medical care, mind body techniques are used for health improvement and can eliminate problems associated with anxiety, depression, high blood pressure, insomnia, PMS, menopausal, peri-menopausal and breast cancer hot flashes, nausea, pain, premature aging and other disorders to the extent that stress is a factor. Now consider that 80% of all illness is either caused by or made worse by stress.
In addition to the powerful and positive effects of relaxation and guided imagery on physical health, it is invaluable and reliable for tapping into one’s inner source of divine intuition and wisdom. Plus, behavior change, musical performance, sport and athletic ability can all be strengthened with the regular use of relaxation and guided imagery. It can be used to reveal inner guidance with respect to one’s life direction.
Guided imagery, also referred to as creative visualization, is intentional daydreaming whose aim is to magnify the positive aspects of the mind-body connection. First, focused breathing and/or progressive muscular relaxation prepare the body for guided imagery and creative visualization. Next, the mind is purposefully guided in a process similar to daydreaming. The difference is that in daydreaming the mind is allowed to go wherever it pleases. Instead of this, the mind is directed in a specific and special manner. For example, a guided imagery exercise might ask you to focus on a setting or environment that feels safe and comfortable. This can be experienced and accomplished by mentally seeing the setting, feeling or sensing the environment, or using the senses of sound or smell. As Belleruth Naparstek says, “there are many right ways to experience guided imagery.” Get more about relaxation, imagery and meditation here.
So, now what? If you want to feel your best, and even prevent or conquer long-term medical problems, it’s time to get back to your yoga, meditation, and visualization habits. You wouldn’t skip brushing your teeth everyday, would you?
If you’re like the rest of us and could use some help, so either join a local class, get together regularly with like-minded people to support each other, and get your DVD’s and CD’s back out. I am delighted to offer a selection of yoga and meditation classes in the Cincinnati area. Plus, I have retreats and conferences coming up Kripalu Center for Yoga & Health in February and Sivananda Ashram in the Bahamas in April
If you prefer here’s some book and CD resources on mind body relaxation to benefit from. Click HERE to buy my Real Relaxation: Yoga Nidra CD.
Adjusting to Autumn
Adjusting from summer to fall always comes with mixed feelings for me. At first, it’s so hard for me to accept the end of the warmth, light, and the greenness of the plants, trees and garden. “Where did it go,” I ask my self. “I’m not ready for this!”
Honestly, for years and years, I’d feel mighty bummed. In my mind, I was already jumping way ahead to the shivering cold and darkness of winter while missing all the things I like about summer. Somehow, I’d let myself miss out on what the autumn is all about.
But now, I close my eyes and I sit in yoga meditation. Eventually, my racing mind settles into the steadiness of my breathing and the present moment opens up like a fragrant flower. Instead of feeling sorry that another summer is gone and anticipating an uncertain future, I’m able to take in what’s around me now. When my eyes reopen, it’s easy to notice that the trees aren’t bare. In fact, the air is crisp and clean and the changing light and shadows cast a beautiful spell over me. What a relief.
All that energy that was being wasted on feeling anxious has effortlessly shifted into the energy of inspiration and an undeniable readiness to take what’s right before me and enjoy it for what it is. For years, I missed out on all the gorgeous fall days. Not anymore. Now I’m grateful for the tastes and smells and colors of autumn and reach into my closet for my favorite sweater.
Autumn is a time for harvesting, letting go, and for preparing unsown areas for reseeding. This goes for the actual activities that happen during this season on earth and for what happens in our lives. For me, the magic ingredient that helps me with this is yoga and meditation. Please join me or your favorite teacher so we can continue to grow inward and onward.
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