Om Meditation

    Chin Mudra

Position : Any Meditative Comfortable Sitting Posture or Sitting on a Chair.

Practice :

• Sit in any meditative posture, with the hands resting on the knees in chin or jnana mudra. Keep the head and spine straight, close the eyes and relax the whole body.

Step I :

• Start chanting OM mentally. Allow the mind to repeat OM continuously without any break. Chanting should be faster and faster without breaking the chain of OM kara japa.
• After some times consciously slow down the OM chanting. If any disturbance occurs in the mind, increase the speed of OM kara japa. By increasing and decreasing the speed of chanting, can maintain the pace of the OM kara japa effortlessly in the mind.

Step II :

• Focus on the soft and gentle OM kara chanting effortlessly. Let the mental chanting be softer, gentler and more effortless.

Step III :

• Slow down the japa of OM consciously and observe the gap between two OM karas. Further slow down the Om Kara japa, so that the gap between two OM karas becomes wider and wider and slowly diffuse into silence.

Step IV :

• The very deep experience of silence helps to expand from the three dimensional awareness of the body to all pervasive awareness. The bed of silence becomes deeper and more expansive - an ocean of silence with waves on it, merge into complete silence. This silence is the source of creativity, power, knowledge and bliss.
• Experience and enjoy the blissful state of silence. The inner silence helps to broaden and expand the mind and body to all pervasive awareness. Silence, a state where there are no thoughts or you are not aware of them. It becomes more deeper and expansive. Visualize and feel an ocean of silence with gentle soft waves of OM on it. Now merge into complete silence and reach the stage of Ajapa ( no repetition ). This silence is the source of creativity. power. knowledge and bliss. Remain in this state for a while.

Step V :

• From this deep ocean of silence in the heart region, let one OM emerge as an audible sound which diffuses into the entire body and the space all around. Enjoy the beautiful vibrations.
• Very slowly, gently open the eyes and come out of meditation.

Benefits :

• Meditation is a powerful tool to relax the mind and leading towards a state of optimum health. Relaxes the heart by slowing down the heart rate.
• Lowers the blood pressure, relaxes the sympathetic nervous system, resulting in lowering the stress hormones like cortisone, adrenaline.

Ref: Dr. R. Nagarathna, Dr. H.R. Nagendra - Integrated Approach of Yoga Therapy for Positive Health