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The Ultimate Guide To Om Meditation (Background And Basics) A string of words powerful enough to direct your focus inwards. These simple set of letters are enough to drive your awareness towards your mind. Uttering them in a gentle and repetitive manner would lead you to that much-coveted enlightenment some people are just dreaming of. These descriptions define the word mantra, which is also a subtype of meditation. Wondering how you can begin practicing mantra meditation? You have come to the right place.
What is mantra meditation? Mantra meditation is a practice that began thousands of years ago during the Vedic era in India. A mantra can be a set of letters, words or phrases that could signify a spiritual meaning. In meditation, this mantra is used to divert the attention of the individual inwards. While mantra meditation began in Hinduism in India, it is now a powerful practice that other religions such as Buddhism and Jainism also utilize. A mantra is usually repeated over a set duration of time, not only to increase focus but also to achieve the desired intention or desired effect by the individual.
The use of mantra meditation In a 2012 study, researchers investigated on the prevalence of the use of various meditation subtypes in the US. It was found that around 3.6 million Americans use mantra meditation on a regular basis. This translates to 1.6% of the US population. As compared to the other subtypes investigated, which were spiritual meditation and mindfulness meditation, mantra meditation was used comparatively less by the general population. Perhaps this is because of the limited knowledge or guides that are free of access for mantra meditation online.
The universal mantra known as Om The most widely used mantra globally is the syllable or term Om. You might have heard of it before as it is chanted in the beginning and ending of usual meditations. The origin of this syllable is obscure though. The earliest reference to this mantra was found during the Vedic era. Particularly, it was in the Yoga Sutras of Patanjali that the syllable was mentioned. The sutras has eight limbs, the Om syllable was deemed essential in perfecting the stage known as dharana. The syllable Om (Aum) is comprised of three sounds which are A (aaah), U (ooh) and M (mmm). In Hinduism, these three letters represent three divine beings as well. The A stands for all concrete creations such as trees, earth and plants. The deity Brahma is known as the creator of all living things thus represents this sound. The U stands for everything else that is formless like fire, water and wind. The deity Vishnu is known as the preserver of all these forms thus represents this sound. The M stands for ideals that are both formless and shapeless like cosmic energy. The deity Shiva is known as the destroyer of these ideals thus represents the M sound. The Mandukya Upanishad, a collection of Sanskrit texts from the Vedic era, also explained a different description of Om (Aum). The letter A stands for wakefulness, a time wherein our minds are completely awake and conscious. The letter U stands for the dreaming state, a time wherein our minds are in a trance-like state. The letter M stands for a deep sleep state, wherein our minds are undisturbed by any external stimuli. The texts also described Om as the past (A), the present (U) and the future (M).
Om can signify a variety of meanings This is the very reason why Om is the designated universal chant. If we take the Hindu descriptions of Om, we can come up with a variety of conclusions. First, that Om is the representation of life itself. Whereas the A stands for birth, the U stands for the present and the M stands for death. Second, that Om can also represent the universe itself, from the A that stands for worldly things, the U that stands for shapeless but vital energies and the M that stands for intangible ideals. Third is that Om can also stand for the various stages of our consciousness, awake, dreaming and asleep.
The scientific perspective on the usage of the Om mantra Of course not all people are into the spiritual or divine aspect of meditation. If you’re one of those people, don’t worry, as there’s also a scientific perspective for the usage of the Om mantra. Perhaps the most distinct effect of Om meditation is that it allows for the deactivation of certain areas of the brain. Some of these areas include the bilateral orbitofrontal, anterior cingulate, the parahippocampal gyri and the thalamus. If you remember our previous blog post, certain subtypes of meditation can actually activate areas of the brain related to cognition and memory. What is the application of this finding? In healthy individuals, such an effect could result in subsequent relaxation of the mind. But as the study has noted, such an effect could have potentials for treating conditions such as depression and epilepsy. In depression, certain areas of the brain related with negative emotional processing can be deactivated by mantra meditation. In epilepsy, the bilateral orbitofrontal is one part which is activated during seizures and mantra meditation can help in deactivating it. Om meditation doesn’t just have effects on the brain but also on a person’s pulmonary and cardiological functioning. In this study, Om meditation was found to have increased various aspects of pulmonary functioning like expiratory flow and voluntary ventilation. Om meditation was also found to have positive autonomic effects. Specifically, it was found to have lowered heart rate in practitioners in this study.
An easy-to-follow Om meditation guide We have covered a background and a scientific perspective on Om meditation. The following sections would help you begin your practice as it covers the basics of Om meditation. Keep in mind that you can always modify the following steps according to your preference. You can even chant Om silently in your mind. But for those who are new to mantra meditation, this would help you ease into this subtype of meditation.
First Step - Prepare Your Equipments & Location This is an essential part of your Om meditation practice. As a beginner, you might need to purchase a mala, which is just a set of beads strung together like a bracelet. This can help you keep track of your mantra repetitions. The mala is comprised of a set of small
beads and a guru bead. Once you have completed a round through the small beads, you can end your meditation using the guru bead. Other equipments that you might need are a cushion, a mat and a chair, depending on the position you would be doing. The location is also very important since it can make or break your practice as a beginner. I’d recommend choosing a quiet part of your house where you can setup a small meditation location. It shouldn’t be completely lit or completely dark. You can position your chair or mat facing the wall to avoid distractions. You can also use the smell of incense, a candle or essential oils to help relax you further.
Second Step - Assume Your Sitting Position Make sure that you find a sitting position that you are comfortable in. We have discussed the four most popular sitting positions in this blog post. As a beginner, it’s recommended that you assume the chair position. To do this, find a stable chair and sit without your back touching the back support. Lay your feet flat on the ground or find a stool or cushion that can help you do so. If you have some experience with meditation already, then the lotus or half lotus sitting positions are good options to try. It is believed that the lotus position provides for the most stability and support for the meditator. On the other hand, the half lotus position provides for some stability but might not be as optimal for longer duration meditations. The seiza position can be utilized by those who have low back pain.
Third Step - Into The Proper Posture Keep your spine aligned, making sure that there is a natural curvature to it still. Keep your head and neck faced forward. Your shoulders should be relaxed but not drooping. Your hands can be placed above your knees or you can engage it in a mudra of your choice. You can open or close your eyes, the former is recommended for those who fall
asleep easily and the latter is recommended for those who get distracted easily. Finally, hold on to your mala and we can begin the Om meditation proper.
Fourth Step - Breathing And Mantra Before chanting your mantra, make sure you have mastered focused meditation through breathing. For the first few minutes of your practice, aim your focus on your breath. Take an inhale and slowly release your breath, taking note of the air passing through your throat into your nostrils. Partake into this exercise for around 10 to 20 breaths or at least two minutes. You can drop the counting once you have mastered this natural way of breathing. Hold onto your mala and begin chanting the Om mantra. As you utter the mantra, make sure that you track the repetitions using your mala. There is no required pacing for this step, do so at your own preference and pace. But remember that as you utter the Om mantra, do not just do so for the sake of repeating. Take into account the significance of the chant, as you utter the Om syllable, you become one with yourself and with the universe. Continue doing this until you have completed the mala cycle into the guru bead.
Fifth Step - Ending Your Session Once you have reached the guru bead, you have completed one mala cycle for Om meditation. At this point, you can choose to repeat another mala cycle or end your session. Do take things slow if you’re a beginner. As a rule of thumb, ten minutes is a good enough duration for a beginner meditator. As you progress into your practice, you can increase this duration as you see fit. As your session ends, divert your attention back to your breathing. Feel the sensations that the Om meditation has given you. It’s natural to feel sensations around the belly and around the temporal areas. Breathe deeply and slowly rise from your sitting position.
Feeling lost and confused about meditation? Don’t worry as mantra meditation, specifically the use of Om, is one of the easier types of meditation out there. It doesn’t require any special skills or experience. It helps a person maintain focus, especially those who are new to meditation. Om meditation doesn’t just have historical roots, it also has been proven to have positive effects in one’s physiological and cognitive functioning. If your intention for pursuing meditation is simply to relax and calm your mind, Om meditation is a good stepping point. If you enjoyed this blog post, please like and share it on Facebook, Twitter and Instagram. Have any questions? You can post them in the comments section below!
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