fact melts away the fear…
Exercise- 12 Minute Meditation- Kirtan Kriya
by meditative - May 27th, 2010.Filed under: Attending Meditation Exercises.
[audio:MM-12-Minute-Meditation-Audio.mp3]
A simple meditation technique to help improve memory- especially with older adults.
Sit quietly in a comfortable and stable position, with hands resting, palms up, on your lap.
Say out loud the following four syllables, “SA”, “TA”, “NA”, and “MA”. As you say “SA”, touch your index finger to your thumb; with “TA”, touch your middle finger with to your thumb; with “NA”, touch your ring finger to your thumb, and with “MA”, touch your little finger to your thumb.
Perform this sequence repeatedly for two minutes, saying the syllables out loud, then repeat the sequence for another two minutes while whispering the syllables.
Next, perform the sequence silently for four minutes.
Whisper the sequence once again for two minutes, and end by saying the syllables out loud for a final two minutes.
Remain relaxed and seated for a moment before resuming your normal activities.