Mandukya Upanishad – the ancient text that explains the meaning and significance of ‘AUM’:
How to practice:
- Sit in a comfortable meditation posture with dignity and ease.
- Take 3 deep breaths to interiorize your awareness.
- On your next exhale (outbreath), chant AUM slowly. Pronounce each syllable ‘A’, ‘U’, and ‘M’, with gradual transition from one to another. Read more on pronunciation guide here.
- Notice the silence and lingering vibration in your body during the inhale between two repetitions AUM chanting.
- While chanting you can focus on the vibrations created by your voice or on the space between your eyebrows or at your heart center.
- Try to be completely aware of the sound of AUM. Feel as though your whole body and mind is resonating in harmony with the sound.
- You can chant aloud for 12, 24, 36,…or 108, then transition to mentally chant AUM while bringing all your attention to the space between your eyebrows.
- When you feel a pulse-like sensation at the eyebrow center synchronize it with the mental sound of AUM.
- Continue in this manner for as long as you have time.
- End practice by chanting AUM loudly for 3 times.
Chanting AUM is one of the most powerful methods of quickly relaxing the whole body and mind. You might have already experienced this when you chanted AUM in your last yoga class to let go of mental chatter. Next time you feel stressed, anxious or any other unwanted emotions, then try meditating with chanting AUM. Try to practice this meditation for 40 days straight!
Posted by: Nisha Kunder
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