The Day After

I pay extra special attention to relax when I'm worked up about something, such as the day after the elections. I expect you do, too.

Yoga, meditation, and uplifting music work for me.

Following are a few yoga tips I apply to relax in the midst of emotional turmoil:

Sa Ta Na Ma Meditation: Calming Hand Mudra Mantra Guided Meditation

I sit cross-legged with a straight spine (if you can’t sit cross-legged or in another yoga position with a straight spine, you can sit on a chair or lie down). I close my eyes. As I touch each finger to the thumb, I chant “Sa Ta Na Ma” continuously for two minutes, then whisper the chant for two minutes. This yoga chant is called “Kirtan Kriya.” The sounds, representing the cyle of life (infinity, life, death, rebirth), mean”Sat Nam,” or “my true essence.”

Following are the meanings of each syllable: (Source: Yogapedia)

• Sa — birth, beginning and the totality of the cosmos

• Ta — life, existence and creativity manifest

• Na — death and transformation

• Ma — rebirth, regeneration and consciously experiencing the joy of the Infinite

Benefits of this meditation include the following:

• Cognitive function

• Short-term memory

• Stress relief

• Mental clarity

• Emotional balance

• Self awareness

Source: Generative AI

My husband said he made up a finger/thumb activity like this when he was a child to relax himself. I’ve observed positive responses to this activity with elders, young adults, and youth.

Legs Up the Wall (Viparita Karani in Sanskrit)

I lie flat on my back with my legs up the wall. This pose helped me relax by slowing my breath. According to yoga teacher Anna Greenberg, following are the benefits of Legs Up the Wall Pose:

• Reducing swelling and fatigue in the feet

• Relieving tension and stress

• Gently stretching the lower back and hamstrings

• Improving circulation

• Aiding with digestion

• Relieving PMS symptoms

Equal Breathing (Sama Vritti in Sanskrit)

To relax and improve my mental well-being, I match the duration of my inhale with the duration of my exhale. Generative AI says, “Breathing techniques can help reduce anxiety, depression, and stress. They can also help you move out of the a”fight or flight’ state and into the parasympathetic nervous system, which is responsible for rest and digestion.” Healthline shares other breathing exercises.

Canto della Terra

There are many more ways to relax, but I just wanted to mention just a few that I do at home, any time of day, so not to overwhem myself or you. However, I can’t leave without sharing the following inspirational music clip: “Canto della Terra” (sung by Lauren Daigle and Andrea Bocelli). See video at beginning of this post.

Moving Forward

The more I recite “SaTaNaMa, ” the more I integrate the chant and finger/thumb activity with other yoga poses, such as “Legs Up the Wall” and “Equal Breathing,” also with walks in nature. I like the multi-sensory experience of integrating these activities (sight, sound, movement, breathing) and the accompanying emotional release.

Something To Think About

• How do you relax in the midst of emotional turmoil?

• Try the “SaTaNaMa” meditation. How does it work for you?

• How have you integrated this meditation into your life?

• What is your experience with the “Legs Up the Wall” and “Equal Breathing” exercises? “

• How does listening to “Canto Della Terra” affect you? What other music do you find inspirational?