Learning OM Chanting

OM is a sacred mantra which has been mentioned in several hindu scriptures like Rigveda, Upanishads, etc. According to the Big Bang theory, OM is the cosmic sound that initiated the creation of the universe. This sacred syllable is not just one sound, it is actually three. The ‘Pranav’ (power) mantra comprises three syllables: ‘a’, ‘u’, ‘m’, indicating the continuity of past, present and future.

Benefits

Om chanting has profound mental, emotional, and physical benefits. It helps calm the mind, reducing stress and anxiety by balancing the nervous system. The vibration produced by chanting stimulates the vagus nerve, promoting a relaxation response in the body and improving concentration. Studies suggest that regular chanting can improve focus, increase self-awareness, and promote a sense of peace. On a physical level, it enhances lung capacity, improves sleep, reduces blood pressure, improve heart rate and helps in grounding emotional imbalances.

Procedure

To practice OM chanting correctly, follow these steps:

1. Posture: Sit comfortably in a cross-legged position (like Padmasana or Sukhasana) on the ground or mat or on a chair with your spine straight and shoulders relaxed.
2. Hand position: Rest your hands on your knees, palms facing up. You may form the Gyan mudra by touching the tip of your index finger to the tip of your thumb.
3. Eyes: Gently close your eyes to minimize external distractions and focus inward.
4. Relaxation: Take a few deep breaths to relax your body and mind.
5. The chant: OM consists of three syllables: A, U, and M, followed by silence. Chant as follows:
   a. “A” (pronounced as in “aah”): Start with your mouth wide open, feeling the vibration in your abdomen.
   b. “U” (pronounced as in “uuh”): Gradually narrow your mouth, feeling the vibration move up to your chest.
   c. “M” (pronounced as in “hmm”): Close your lips, feeling the vibration in your head and allowing it to resonate.
   d. Silence: After the “M,” remain in silence for a moment, feeling the lingering vibrations.
6. Duration: The ratio of A:U:M:Silence should be approximately 1:2:3:4.
7. Repetition: Repeat the chant for 5-10 minutes, or for a set number of repetitions (e.g., 108 times, which is considered auspicious in many traditions).
8. Breathing: Inhale deeply before each chant and exhale slowly as you produce the sound.
9. Focus: Concentrate on the sound and its vibrations in your body. If your mind wanders, gently bring it back to the chant.
10. Conclusion: After completing your chanting session, sit in silence for a few moments to absorb the effects of the practice.

Remember, consistency is key. Regular practice, even for short periods, can help you experience the full benefits of OM chanting. As with any spiritual or meditative practice, it’s essential to approach OM chanting with respect and an open mind.