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As we welcome another Spring season, silently repeating “Sa Ta Na Ma” on your next walk outside can reveal all that nature has to offer in the cycle of life. This mantra can also be practiced in stillness. Here’s one way to try it:

 

1. Touch your pointer finger to your thumb and gently trace the pointer finger around your thumb pad. This connection represents birth. Think of your own birth, what you know of your birth. Press your finger to your thumb and start to repeat “sa” to yourself. Repeat “sa” on the inhale, “sa” on the exhale.

2. Touch your middle finger to your thumb and gently trace the middle finger around your thumb pad. This connection represents life. Think of your own life, what are some of the things that immediately come to mind? Trying not to label anything as good or bad, just notice what stands out to you in this moment. Press your finger to your thumb and start to repeat “ta” to yourself. Repeat “ta” on the inhale, “ta” on the exhale.

3. Touch your ring finger to your thumb and gently trace the ring finger around your thumb pad. This connection represents death. Think of the ways in which death has shown up in your life so far. Maybe it was the death of a loved one, a pet…. Or the death of a way of being, a habit or a pattern that you let go of. Press your finger to your thumb and start to repeat “na” to yourself. Repeat “na” on the inhale, “na” on the exhale.

4. Touch your pinky finger to your thumb and start to trace the pinky finger around your thumb pad. This connection represents rebirth. What does rebirth mean to you? When have you had the strength to persevere, change, grow and heal? Have you done that often in your life? Pressing your finger to your thumb, repeat “ma” to yourself. Repeat “ma” on the inhale, “ma” on the exhale.

5. Now, with each inhale, repeat to yourself, sa ta na ma, touching each finger to your thumb as you go. And do the same with each exhale, sa ta na ma. Inhale, sa ta na ma, exhale, sa ta na ma. Inhale, sa ta na ma, exhale, sa ta na ma. And continue for a few more rounds on your own.

What was revealed to you during this practice? There is no wrong answer! We’d love to hear how it went

 

Written by Megan Morris