Chanting and singing are wonderful tools to bring peace to the heart. A very simple and effective meditation uses the sounds "Sat Nam" (pronounced like "but mom"). It literally means "truth-identity," or "truth is my identity". To practice this meditation, bring the hands into prayer pose, with palms and straight fingers pressed together. Then bring the hands to the heart center and press the thumbs into the sternum. You will find an indentation in the upper center of the chest. Press there with about five pounds of pressure. This will connect the meridians of the head and heart. Then inhale deeply with the eyes closed and chant "Saaaaaat," – then a very short "Nam" – at the end when you have only a little breath left. You will begin to notice that Sat has "waves" of sound to it. Make Sat have six waves and Nam one.
Taking it one step further, on each wave of sound, thread the sound through each consecutive chakra (energy center). Begin at the base of the spine (rectum); move to the sex organs on the second wave; then circulate the sound at the navel on the third; the fourth resounds at the heart. Now move upward to the throat on the fifth wave; the sixth resonates between the eyebrows (third eye); then with "Nam" move the sound out the top of the head through the crown chakra. Keep going for five, ten minutes or more. Feel yourself as the instrument of the Divine.
Children love the sound of chanting. Maybe it’s because they are attuned to sound vibration. When I taught school, I used song to catch the attention of a noisy classroom. It worked every time. The seven-wave Sat Nam meditation is a very simple and fun way to introduce children to chanting, and it helps them develop the ability to direct their focus and awareness–an invaluable skill for life. – Shakta Kaur Khalsa
Seven-Wave Sat Nam Meditation
Posture: Sit in easy pose with the spine straight. Place your palms together at the center of your chest with the sides of the thumbs touching your sternum.
Focus: With your eyes closed, look up slightly, focusing on the brow point. (the point in between your two eyes)
Breath and Mantra: Inhale deeply through your nose, concentrating on the breath. Exhale as you chant the mantra Sat Nam, vibrating the sound of Sat in six waves, with a short Nam being the seventh. Sa – a – a – a – a – a – t Nam.
On each wave, carry the sound through the chakras, or energy centers, beginning at the base of the spine at the rectum.
Continue up to the second center, the genitals; the third center, the navel point; the fourth at the heart; the fifth at the throat; the sixth at the brow point at the forehead; and the seventh at the top of the head.
On Nam, let the energy and sound radiate from the seventh center out the top of your head. Repeat.
Continue for 15 minutes.
End: Inhale deeply through your nose, gently suspend the breath as you listen to the sound resonate in the silence. Exhale and relax.
Comments: This meditation works to clear the mind of painful thought patterns much as the ocean waves wash the shore. Vibrating the sound of Sat Nam in seven waves will lift your energy, clear your mind and open you to a renewed experience of life.
If you can build this meditation to at least 31 minutes per day, the mind will be cleansed just as the ocean waves wash the sandy beach. This is a bij (seed) mantra meditation. Bij mantras such as Sat Naam are sounds which can totally rearrange the habit patterns. We all have habit patterns—we could not function without them. But sometimes the patterns we have created are not wanted. You have changed, so you want the patterns to change. By vibrating the sound current Sat Naam in this manner, you activate the energy of the mind that erases and establishes habits. This meditation is good as an introduction to Kundalini Yoga. It will open the mind to new experience. A long-time student will still meditate in this way, particularly to clear off the effects of a hurried day before beginning another deep meditation. After chanting this mantra, you will feel calm, relaxed, and mellow.