OM Meditation for Beginners

OM meditation is a form of meditation that involves focusing on the sound of the syllable “OM.” The sound is believed to be the primordial sound from which all other sounds in the universe originated. By focusing on the sound of OM, practitioners aim to achieve a state of inner peace and tranquility. The practice is common in Hinduism and Buddhism, and is often used as a tool for spiritual growth and self-improvement.

Chanting is one of the yogic practice that takes you towards the ultimate goal of yoga. But in vedic chanting one has to focus on the pronunciations and it is not really so easy to learn the verses. Learning the complex verses makes chanting not so easy. OM on the other hand is the simplest and yet a very powerful mantra that can be practiced by anyone.

OM can be broken down into A U and M and chanted, or as a single sound OM. Breaking it down helps one better connect with the sound vibrations. If you are new to chanting or to meditation I would suggest you definitely start with A-U-M chanting.

Chanting OM has a number of potential benefits, including:

1. Stress reduction: The repetitive nature of focusing on the sound of OM can help to calm the mind and reduce feelings of stress and anxiety.
2. Increased relaxation: By focusing on the sound of OM, practitioners may enter a state of deep relaxation, which can help to reduce muscle tension and improve overall feelings of well-being.
3. Improved focus and concentration: Regular practice of OM meditation can help to improve focus and concentration, making it easier to maintain attention on a task or activity.
4. Increased self-awareness: OM meditation can help to increase self-awareness and mindfulness, making it easier to identify and change negative thought patterns.
5. Improved sleep: Regular practice of OM meditation can help to improve sleep quality and reduce insomnia.
6. Increased spiritual connection: OM meditation is a spiritual practice, many people report feeling a deeper connection to something greater than themselves and a sense of inner peace and tranquility.

It’s important to note that these benefits are not scientifically proven yet and that more research need to be done in order to support these claims.

There have been several studies conducted on the effects of OM meditation, but the majority of the research is still in its early stages and more studies are needed to confirm the results. However, some studies have shown that OM meditation may have potential benefits for physical and mental health.

1. A study published in the International Journal of Yoga found that OM meditation helped to reduce stress and anxiety in participants.
2. Another study published in the Journal of Alternative and Complementary Medicine found that OM meditation may help to improve cardiovascular health by reducing heart rate and blood pressure.
3. A study published in the Journal of Ayurveda and Integrative Medicine found that OM meditation may help to improve sleep quality and reduce insomnia.
4. A study published in the Journal of Positive Psychology found that OM meditation may help to improve overall well-being and reduce symptoms of depression.

My own personal experience with OM chanting has been phenomenal. I have practiced many kinds of meditation – beginner as well as advanced level. OM meditation is definitely my favourite. Not only is it extremely simple but also it helps one go into deeper states of relaxation with ease. It is a part of my daily sadhana.

OM meditation is a simple practice that can be done by anyone, regardless of experience or skill level. Here are the steps for how to do OM meditation:

1. Find a quiet, comfortable place to sit. You can sit on a cushion or in a chair, but make sure your back is straight and your feet are firmly planted on the ground. You may use a meditation chair for back support if you find it difficult to sit straight without back support.
2. Close your eyes and take a few deep breaths to relax your body and calm your mind. Centre yourself. But even if you are not able to you would feel the shift as soon as you start chanting.
3. Begin by silently repeating the sound “OM” to yourself. As you repeat the sound, focus on the sensation of the sound vibrating in your body. Like I mentioned earlier you may chant OM or A- U- M. Connecting with the sound as much as possible for you in the moment.
4. Continue repeating the sound for several minutes. You can use a timer or a guided meditation to keep track of time. I usually like to keep a soft alarm. Most beginners find it difficult to keep their eyes closed and the worry that they have been sitting too long makes them open their eyes to check the time. A timer helps you practice with surrender.
5. As you repeat the sound, try to let go of any thoughts or distractions that come into your mind. If your mind starts to wander, gently bring your attention back to the sound of OM. The good thing about a chanting meditation is that likeliness of your thoughts distracting you is minimised.
6. After several minutes, slowly open your eyes and return to your normal activities.

You may chant for anything between 11- 21 times or more and then when you feel you want to stop sit with your eyes closed for a few minutes, soaking the vibrations of OM, before you close your meditation.

It’s important to note that OM meditation can be done for a short period of time or extended period of time, it’s up to the practitioner and their preference. Also, it’s important to be consistent, practicing regularly for best results.

If it interests you, do read the following studies that talk more about Om Chanting.

https://www.researchgate.net/publication/237460203_Analysis_Of_Acoustic_of_OM_Chant_To_Study_It’s_Effect_on_Nervous_System

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952121/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099099/