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The Ultimate Guide To Om Meditation (Back-
ground And Basics)

A string of words powerful enough to direct your focus inwards. These simple set of let-
ters are enough to drive your awareness towards your mind. Uttering them in a gentle
and repetitive manner would lead you to that much-coveted enlightenment some people
are just dreaming of. These descriptions define the word mantra, which is also a sub-
type of meditation. Wondering how you can begin practicing mantra meditation? You
have come to the right place.

What is mantra meditation?

Mantra meditation is a practice that began thousands of years ago during the Vedic era
in India. A mantra can be a set of letters, words or phrases that could signify a spiritual
meaning. In meditation, this mantra is used to divert the attention of the individual in-
wards. While mantra meditation began in Hinduism in India, it is now a powerful practice
that other religions such as Buddhism and Jainism also utilize. A mantra is usually re-
peated over a set duration of time, not only to increase focus but also to achieve the de-
sired intention or desired effect by the individual.

The use of mantra meditation

In a 2012 study, researchers investigated on the prevalence of the use of various medi-
tation subtypes in the US. It was found that around 3.6 million Americans use mantra
meditation on a regular basis. This translates to 1.6% of the US population. As com-
pared to the other subtypes investigated, which were spiritual meditation and mindful-
ness meditation, mantra meditation was used comparatively less by the general popula-
tion. Perhaps this is because of the limited knowledge or guides that are free of access
for mantra meditation online.
The universal mantra known as Om

The most widely used mantra globally is the syllable or term Om. You might have heard
of it before as it is chanted in the beginning and ending of usual meditations. The origin
of this syllable is obscure though. The earliest reference to this mantra was found during
the Vedic era. Particularly, it was in the Yoga Sutras of Patanjali that the syllable was
mentioned. The sutras has eight limbs, the Om syllable was deemed essential in per-
fecting the stage known as dharana.

The syllable Om (Aum) is comprised of three sounds which are A (aaah), U (ooh) and M
(mmm). In Hinduism, these three letters represent three divine beings as well. The A
stands for all concrete creations such as trees, earth and plants. The deity Brahma is
known as the creator of all living things thus represents this sound. The U stands for
everything else that is formless like fire, water and wind. The deity Vishnu is known as
the preserver of all these forms thus represents this sound. The M stands for ideals that
are both formless and shapeless like cosmic energy. The deity Shiva is known as the
destroyer of these ideals thus represents the M sound.

The Mandukya Upanishad, a collection of Sanskrit texts from the Vedic era, also ex-
plained a different description of Om (Aum). The letter A stands for wakefulness, a time
wherein our minds are completely awake and conscious. The letter U stands for the
dreaming state, a time wherein our minds are in a trance-like state. The letter M stands
for a deep sleep state, wherein our minds are undisturbed by any external stimuli. The
texts also described Om as the past (A), the present (U) and the future (M).
Om can signify a variety of meanings

This is the very reason why Om is the designated universal chant. If we take the Hindu
descriptions of Om, we can come up with a variety of conclusions. First, that Om is the
representation of life itself. Whereas the A stands for birth, the U stands for the present
and the M stands for death. Second, that Om can also represent the universe itself,
from the A that stands for worldly things, the U that stands for shapeless but vital ener-
gies and the M that stands for intangible ideals. Third is that Om can also stand for the
various stages of our consciousness, awake, dreaming and asleep.
The scientific perspective on the usage of the Om
mantra

Of course not all people are into the spiritual or divine aspect of meditation. If you’re one
of those people, don’t worry, as there’s also a scientific perspective for the usage of the
Om mantra. Perhaps the most distinct effect of Om meditation is that it allows for the
deactivation of certain areas of the brain. Some of these areas include the bilateral or-
bitofrontal, anterior cingulate, the parahippocampal gyri and the thalamus. If you re-
member our previous blog post, certain subtypes of meditation can actually activate ar-
eas of the brain related to cognition and memory.

What is the application of this finding? In healthy individuals, such an effect could result
in subsequent relaxation of the mind. But as the study has noted, such an effect could
have potentials for treating conditions such as depression and epilepsy. In depression,
certain areas of the brain related with negative emotional processing can be deactivated
by mantra meditation. In epilepsy, the bilateral orbitofrontal is one part which is activated
during seizures and mantra meditation can help in deactivating it.

Om meditation doesn’t just have effects on the brain but also on a person’s pulmonary
and cardiological functioning. In this study, Om meditation was found to have increased
various aspects of pulmonary functioning like expiratory flow and voluntary ventilation.
Om meditation was also found to have positive autonomic effects. Specifically, it was
found to have lowered heart rate in practitioners in this study.
An easy-to-follow Om meditation guide

We have covered a background and a scientific perspective on Om meditation. The fol-

lowing sections would help you begin your practice as it covers the basics of Om medi-
tation. Keep in mind that you can always modify the following steps according to your
preference. You can even chant Om silently in your mind. But for those who are new to
mantra meditation, this would help you ease into this subtype of meditation.

First Step - Prepare Your Equipments & Location

This is an essential part of your Om meditation practice. As a beginner, you might need
to purchase a mala, which is just a set of beads strung together like a bracelet. This can
help you keep track of your mantra repetitions. The mala is comprised of a set of small
beads and a guru bead. Once you have completed a round through the small beads,
you can end your meditation using the guru bead. Other equipments that you might
need are a cushion, a mat and a chair, depending on the position you would be doing.

The location is also very important since it can make or break your practice as a begin-
ner. I’d recommend choosing a quiet part of your house where you can setup a small
meditation location. It shouldn’t be completely lit or completely dark. You can position
your chair or mat facing the wall to avoid distractions. You can also use the smell of in-
cense, a candle or essential oils to help relax you further.

Second Step - Assume Your Sitting Position

Make sure that you find a sitting position that you are comfortable in. We have dis-
cussed the four most popular sitting positions in this blog post. As a beginner, it’s rec-
ommended that you assume the chair position. To do this, find a stable chair and sit
without your back touching the back support. Lay your feet flat on the ground or find a
stool or cushion that can help you do so.

If you have some experience with meditation already, then the lotus or half lotus sitting
positions are good options to try. It is believed that the lotus position provides for the
most stability and support for the meditator. On the other hand, the half lotus position
provides for some stability but might not be as optimal for longer duration meditations.
The seiza position can be utilized by those who have low back pain.

Third Step - Into The Proper Posture

Keep your spine aligned, making sure that there is a natural curvature to it still. Keep
your head and neck faced forward. Your shoulders should be relaxed but not drooping.
Your hands can be placed above your knees or you can engage it in a mudra of your
choice. You can open or close your eyes, the former is recommended for those who fall
asleep easily and the latter is recommended for those who get distracted easily. Finally,
hold on to your mala and we can begin the Om meditation proper.

Fourth Step - Breathing And Mantra

Before chanting your mantra, make sure you have mastered focused meditation through
breathing. For the first few minutes of your practice, aim your focus on your breath. Take
an inhale and slowly release your breath, taking note of the air passing through your
throat into your nostrils. Partake into this exercise for around 10 to 20 breaths or at least
two minutes. You can drop the counting once you have mastered this natural way of
breathing.

Hold onto your mala and begin chanting the Om mantra. As you utter the mantra, make
sure that you track the repetitions using your mala. There is no required pacing for this
step, do so at your own preference and pace. But remember that as you utter the Om
mantra, do not just do so for the sake of repeating. Take into account the significance of
the chant, as you utter the Om syllable, you become one with yourself and with the uni-
verse. Continue doing this until you have completed the mala cycle into the guru bead.

Fifth Step - Ending Your Session

Once you have reached the guru bead, you have completed one mala cycle for Om
meditation. At this point, you can choose to repeat another mala cycle or end your ses-
sion. Do take things slow if you’re a beginner. As a rule of thumb, ten minutes is a good
enough duration for a beginner meditator. As you progress into your practice, you can
increase this duration as you see fit.

As your session ends, divert your attention back to your breathing. Feel the sensations
that the Om meditation has given you. It’s natural to feel sensations around the belly
and around the temporal areas. Breathe deeply and slowly rise from your sitting posi-
tion.
Feeling lost and confused about meditation?

Don’t worry as mantra meditation, specifically the use of Om, is one of the easier types
of meditation out there. It doesn’t require any special skills or experience. It helps a per-
son maintain focus, especially those who are new to meditation. Om meditation doesn’t
just have historical roots, it also has been proven to have positive effects in one’s physi-
ological and cognitive functioning. If your intention for pursuing meditation is simply to
relax and calm your mind, Om meditation is a good stepping point.

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