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The 12 Best Nights of Yoga Poem

December 19, 2017 by Julie Lusk

On the best night of yoga, my teacher gave to me …

12 Meditations

11 Warrior Poses

10 Oms A-Singing

9    Yogis Sleeping

8    Pigeons Posing

7    Chakras Spinning

6    Standing Stretches

5    Namastes

4    Breaths of Joy

3    Sun Salutes

2    Downward Dogs … and

      Balance in a tree pose!

 

PS.  Here’s my rendition of Twas the Night Before Christmas Yoga Poem

 

Image sources for The 12 Nights of Yoga were compiled by and used with permission from B.L. Barnes : https://tinyurl.com/4hvb9twt, https://tinyurl.com/34vnfcu8, and https://tinyurl.com/5n7fd6xd 

                                                  

Filed Under: Holiday Stress Relief, Yoga and Meditation Quotes, Sayings, Poems

How to do the Sa Ta Na Ma Meditation to Improve Memory

March 20, 2011 by Julie Lusk

Instructions on How to Do the Sa Ta Na Ma Meditation – Kirtan Kriya

  • Sit with a straight spine.
  • Mentally focus to the brow point.
  • Repeat Sa Ta Na Ma as follows with the finger movements pictured below
    • 2 minutes —  OUT LOUD
    • 2 minutes  —  WHISPER audibly
    • 4 minutes  —  SILENTLY.  Keep the hands moving
    • 2 minutes  —  WHISPER audibly
    • 2 minutes —  OUT LOUD
    • Sit quietly and listen inside for a few minutes.  Listen for the mantra internally and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
    • Either go about your day or go to sleep if it’s bed time.
    • Optional: 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.

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.

SA – touch the thumbs to the index finger

Ta – touch the  thumbs to the middle finger

 

 

 

 

 

 

Na – touch the thumbs to the ring finger

Ma – touch the thumbs to the little fingers

 

 

 

 

 

 

Repeat the finger movements throughout the meditation.  

More Resources…

  • Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.

  • Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.  
  • Wholesome Resources Links to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma -Kirtan Kriya – meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease & the Journal of Nuclear Medicine.
  • Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.

    Sa Ta Na Ma
    Kirtan Kriya Meditation

    Click HERE to buy this downloadable digital album
    (MP3, AAC, M4A)

    $7.99

  • Sa Ta Na Ma Meditation CD
    Sa Ta Na Ma Meditation CD
    Sa Ta Na Ma is a powerful mantra. Scientific studies show this 12-minute meditation increases memory, concentration, cognition, calmness & more. Repeating the mantra out loud, whispered & silently while doing simple finger movements (mudras) is done. A beautiful chorus of voices keep track of the time for you. A brief intro gets you off to a successful start. Digital downloads are available.
    Quantity:  
    Price: $9.99Price: $16.95 

Please share your comments and questions with us!

Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Wellness Tagged With: 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

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Dr. Norm Shealy recommends Julie Lusk’s Real Relaxation: Yoga Nidra CD
to anyone who has not conquered the art of relaxation.

“My friend Julie Lusk sent her Yoga Nidra book and audio.  Needless to say, the book just convinced me how important the audio is!

I have hundreds of CD’s including guided imagery and a great deal of outstanding music.  Despite my experience, Julie’s Yoga Nidra provides the deepest relaxation I can imagine. If you have not yet conquered the art of relaxation, I strongly recommend this CD ASAP!

C. Norman Shealy M.D., Ph.D. is a neurosurgeon, psychologist, and founding president of the American Holistic Medical Association.  For over three decades, he has been at the forefront of alternative medicine and alternative health care.  He holds ten patents for innovative discoveries in medicine, has published more than 300 articles, and authored more than 24 books. His latest book is Medical Intuition: A Science of Soul.  He is president at Holos Institutes of Health, Professor Emeritus of Energy Medicine and president at Emeritus Holos University Graduate Seminary.  Learn more at NormShealy.com

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