"Om" or "Aum" is the universal sound that vibrates in the universe. Singing this sound helps to calm and relax the body, mind and soul, thanks to the fusion of the vibrations of the body with those of the universe.
Steps
Step 1. Find a quiet place to sit comfortably
A good position is to sit with your legs crossed and your back straight.
Step 2. Wear comfortable cotton clothing that does not constrict any part of your body
All the channels of the body must in fact be free and comfortable.
Step 3. Place the palm of your right hand (facing up) on that of your left hand, at the level of the navel
Step 4. Close your eyes for a few minutes and relax your mind and body
Step 5. Slowly feel the vibrations occurring in every part of your body
Step 6. As the vibrations become more intense, start breathing deeply
Initially try to count to 5 in your head and then try to increase the number.
Step 7. Hold your breath for a second and then slowly exhale
Initially count to 7 as you exhale.
Step 8. Repeat the previous steps 3 times
Step 9. As you exhale the third time sing “oooooooo
. Feel the vibrations in your abdomen (and under your chest).
Step 10. After exhaling, relax for 2 seconds
Step 11. Inhale again (slow, deep breaths)
As you exhale sing "ooooo …" and feel the vibrations in your chest and neck.
Step 12. After exhaling, relax for 2 seconds
Step 13. Inhale again (long, deep breath)
As you exhale sing "mmmmmm …". Feel the vibrations in your head and neck. You may initially feel tired and with a heavy head. Keep a glass of water nearby. If you feel dizzy, open your eyes slowly and drink some water. Stop for the day.
Step 14. After exhaling, relax for 2 seconds
Step 15. Inhale again and as you exhale of “oooommmm
.. "or" aaauuummm … ". About 80% of the sound must be “aaauuu..” and 20% must be “mmmm…”.
Step 16. Repeat the previous steps 3 times (you can do this up to 9 times)
Step 17. After the Om meditation relax and focus on your regular breathing for about 5 minutes
Advice
- Wearing white clothes and being in a white environment will enhance your experience. But the rule of white is not fundamental.
- A good place could be a quiet room or a garden with shade. Your eyes, ears or other sensory organs must not be disturbed.
- Do not consume alcohol for at least 8-10 hours before meditation.
- It would be better not to eat or drink anything at least 2 hours before the meditation. The channels of the body must not be blocked in order to achieve maximum results. This is especially true for the digestive system.
- The best times for this meditation are early in the morning or late in the evening.
- For starters, chanting "aum" can cause dizziness. It is recommended to proceed slowly and try to learn one step at a time. This way you will prepare your body and mind for the next step.
- It is very important to open your eyes slowly when your breathing has stabilized.
- If you can't sit on the floor you can try sitting in bed or on a chair. The key thing is to keep your back straight.
- Doing this type of group meditation brings more peace and harmony to all members than doing it alone.
Warnings
- Stretch your legs and arms before getting off the ground if you have been in the same position for more than 15 minutes.
- Open your eyes slowly after meditating or your head will spin. If you open them too quickly your head will spin even more and the beneficial effects of meditation may wear off.
