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Wednesday, 07 November 2007
Aum Meditation

One of the simplest, quickest and easiest meditations to do is based around the Sanskrit word Aum (Om). Try it before you start your day to equip you for the stresses ahead or use it to bring calm and balance back into your life.

The 'Aum' sound is made up of three different sounds and is sometimes called "the 3-syllable Veda". Start with "A" (Aaaaaa) which comes from the throat, without stopping the sound change to "U" (Ooooo) which rolls over the tongue and end with "M" (Mmmmm) where your lips will be closed. You should feel vibrations in different parts of your body for each of the sounds with the "A" in the abdomen, the "U" in the chest and throat, and the "M" in the nasal cavity.

Much has been written about the "Aum" sound in Hindu tradition but perhaps most significantly the sounds contained within it represent the cycle of life, if you think about where each of the vibrations occur it makes perfect sense. The "A" in the abdomen represents creation, the "U" in the lungs is preservation, and the "M" on the lips represents sacrifice or destruction.


Instructions:

Find a quiet and comfortable place to do your meditation, preferably somewhere you won't be disturbed by children or pets. It's also a good idea to clear your throat before you start as you'll be using your voice in the meditation.

  • Sit upright with your back straight and your hands resting palm upwards either in your lap or on your knees. Close your eyes.

  • Take a long deep breath in, imagining complete calm enveloping your body. Hold the breath and then exhale slowly, feeling all the tension leaving your body. Pause for a few seconds to fully experience the moment. Repeat this two more times.

  • Now, take a deep breath in and chant the word ‘Aum’ once moving through the three sounds as you do so. You want to produce a long and steady sound, this is easier to do if you pitch the note lower rather than higher (you will find that your voice finds a natural and comfortable tone quite easily). You will feel the sound move through your body. Pause for a few seconds enjoying the vibrations. Repeat this two more times.

  • After chanting 'Aum' three times sit quietly in the same position for about five minutes. If you have any unwelcome thoughts entering your mind or find it wandering simply chant ‘Aum’ again silently, this will help you to stay in the present moment.

  • When you are ready, open your eyes slowly. You will feel calm, centred and better equipped to deal with your day.

This simple meditation can be used as the basis for many other meditations including those that use visualisation techniques, if you want you can try visualising during the period after the chanting.
 
 
 
 
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