Sit with the spine straight.

In the lotus position, easy pose or a chair and:

Touch the thumb to the Index Finger say "SA"

Touch the thumb to the Middle Finger say "TA"

Touch the thumb to the Ring Finger say "NA"

Touch the thumb to the Little Finger say "MA"

Sa-Ta-Na-Ma is called the Panj Shabad. It contains the five primal sounds of the universe. The a sound is the fifth sound. This mantra is used to tune in to the cycle of creation and the universal self.

 This is the simplest and most powerful meditation. Meditating on the five sacred sounds of the universe in your everyday, lovers and inner voice brings peace, tranquility and the realization that we are channels of divine truth. Anyone can eliminate stress and clear the subconscious mind with this easy meditation.

 Balance the energy in all areas of your life with the Panj Shabad This meditation builds your personal power, cleanses negative thoughts and allows peace and joy to enter the mind. It is a true jewel in the modern world

It stimulates the flow between the pineal and pituitary glands.

Chant sa ta na ma a normal voice for five minutes as directed

Chant sa ta na ma in a whisper for five minutes

Sa ta na ma is chanted silently for five minutes

It is done again silently for five minutes

Chant again in a whisper for five minutes

Then chant a normal voice for another five minutes

Inhale and hole the breath for one minute or as long as your comfortably can - then stretch up and shake your hands out.

Practicing Kirtan Kriya Meditation brings mental balance.

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