Simple Stress Reducing Meditation Perfect For Restless Minds

Meditation is an excellent way to relieve the stress that triggers the hormones that mess with the stability of our blood sugar.

Fortunately for those of us with ever-active minds and bodies, there are easy to learn meditations suited to our dynamic way of experiencing the world.

Engaging Mind and Body

The Satnam meditation, for instance, occupies the mind with sound, and engages the body with motion. It can be used as a silent, seated means of relaxation, or can be performed while walking—and the meditation takes about 90 seconds to learn.

The mind is occupied by employing a mantra, which is a repetition of words or sounds. The body is engaged by touching the tips of the fingers in sync with the mantra syllables. Together, the sounds and movements disengage our mind from the worrying thoughts that can generate a state of chronic stress.

The word satnam - the basis of the meditation’s mantra - signifies a reverence for truth. It comes from the two Sanskrit words sat, and nam (or naam). Sat refers to the concepts of honesty, truth, and existence; nam, which means “name,” is sometimes used for the act of bowing.

The Meditation

To perform the Satnam meditation, get in a comfortable seated position, with your spine straight, shoulders relaxed, and eyes closed. Rest the backs of the hands on your thighs, so the palms are facing up.

The sounds you will be repeating, either out loud or mentally, are SA-TA-NA-MA. You may want to begin the meditation by saying these syllables out loud, gradually dropping to a whisper, and finally repeating the sounds silently to yourself:

  1. While saying or thinking “SA,” press the tip of each index finger with its neighboring thumb (fingertip to thumb tip, forming a circle).
  2. While saying or thinking “TA,” press the tip of each middle finger with the thumb.
  3. While saying or thinking “NA,” press the tip of each ring finger with the thumb.
  4. While saying or thinking “MA,” press the tip of each little finger with the thumb.
  5. Repeat steps 1 through 4.

Continue the meditation for a couple of minutes, and with daily practice, gradually work your way up to five minutes or more. Always keep the fingers moving in sync with the sounds.

The four-count Satnam mantra makes an ideal walking meditation as well. Even doing it for part of a walk can calm mind and body, bringing us into a deeper awareness and enjoyment of the present moment.

Source: Chopra Center/Michelle Fondin
Photo credit: Richard Masoner

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