Mantra Meditation

Mantras are one of the most ubiquitous forms of meditation. We can find them in
yoga, Hinduism, Buddhism, Christianity, and more. And they are very beneficial.
1: Sit comfortably with good posture. Make sure your spine is straight but relaxed. You
should feel grounded.

Posture is always important in meditation. However, it is particularly important in

mantra meditation. We need good posture to help support the breath so we can
create a consistent sound, which we will then meditate on.

Note that if you are following the Vedic tradition you will generally perform a ritual
before the meditation.

2: Choose a mantra to meditate on (see examples below)

There are many different mantras to meditate on. Most are in the Sanskrit language
(the first language). Different ones are used for different reasons. I’ll discuss this
more in a moment.

For this beginner’s mantra meditation we will meditate on “Om” (pronounced

“Aum”). This is the primordial sound of the universe. It’s the first one I myself learned
as a teenager. And I still meditate on Aum today.

Don’t worry too much about the meaning of the mantra. Think of them not as words
with meanings but as sounds that represent nature [1].

In his book Harnessed: How Language and Music Mimicked Nature and Transformed
Ape to Man, neuroscientist Mark Changizi posits that the major phenomes of speech
have evolved to resemble the sounds of nature.

When we speak them, we are recreating the sounds of nature. So, think more about
the sound of the mantra rather than its literal meaning. As well as speaking the
mantra, you can also do chanting.

3: Take a few mindful breaths to relax

Before we start meditating on a mantra, we want to relax and focus.

Take some deep breaths while mindfully observing the breath moving through your
body. This will stimulate your parasympathetic nervous system, reduce amygdala
activity, and balance cortisol. In turn, it will help you to relax.

4: Begin to recite the mantra you have chosen. Make sure your throat, mouth, and tongue
are relaxed while you vocalize the sound.

Sometimes when we speak we create tension in the various muscles and organs used
in speech. When we meditate we want the whole body to be relaxed. So make sure
that you are relaxed while making the sound of the mantra.
You should be able to feel the connection between the breath and the sound of the
mantra. And your breath should begin in your abdomen.

5: Focus on the sound of the mantra

Focus your mind on the sound of the mantra. Notice the qualities of the sound. And
notice the way the sound creates reverberations in your body.

These reverberations are actually one of the benefits of mantra meditation. The
reverberations gently massage the body from the inside, helping muscles and organs
to relax.

You might find it difficult to focus at first. Goodness knows, when I started, I had the
attention span of a fish. And that’s fine. We all have to start somewhere.

If you lose focus, just gently return your mind to the sound and continue to meditate.

6: Moving the mantra inside

In Nada Yoga and some other practises we move the mantra inside. To do this, stop
making the sound of the mantra. Instead, think about the sound in your mind. Then
let the sound repeat in your mind without effort. Finally, make your mind one with the
mantra (this is a state called Samyama).

7: Continue for 15 to 20 minutes, then gently open your eyes.

Benefits of mantra meditation

There are many different theories on the benefits of mantra meditation. Science tells
us it is good for relaxation, stress, sleep, anxiety, and mental health [1] [2]. But
beyond this, we get into the spiritual benefits.

For instance, in An Outline Of The Religious Literature In India, J. Farguhur states that
meditation mantras are religious thoughts or prayers that have supernatural powers.

And in Heinrich Robert Zimmer’s Myths and Symbols in Indian Art and Civilization,
meditation mantras are defined as verbal instruments that produce certain traits in
the mind.

The exact benefits of mantra meditation are debatable. Plus, it depends on your
beliefs and on the mantra you are using. But certainly, we can say that they help us
to relax and focus the mind.

I personally love how they restore my inner peace and free my mind of thoughts.
Indeed, the word “Mantra” is a Sanskrit term in which “Man” means Mind and “Tra”
means Release. And so, “mantra” means to release the mind.
Best Meditation Mantras for Beginners
OM

One of the absolute best meditation mantras for beginners is “Om”, which is
pronounced “Aum”. This is the primordial sound of the universe.

Visualising Om Ah Hung

“Om ah hung” is a Buddhist mantra for mental health. We recite OM, AH, and HUNG
while visualising those syllables at the head, throat, and heart.

Om Mani Padme Hum

Om Mani Padme Hum is a mantra that is used to invoke the blessings of Chenrezig,
the embodiment of compassion.

Shakyamuni

Oṃ muni muni mahāmuni śākyamuni svāhā Om muni muni mahamuni shakyamuni

svaha

OR

Om muni muni mahamuni shakyamuniye svaha

The meaning of this Buddhist meditation mantra is “Om wise one, wise one, greatly
wise one, wise one of the Shakyans, Hail!

Any of the 108 Primordial Sounds

You can use any of the following 108 primordial sounds for mantra meditation. I’ve
put the spelling and the pronunciation below. Note that the literal meaning of these
sounds does not matter. They are used to verbally recreate the sounds of nature.

aa = a as in father

ee = ee as in sheep

oo = oo as in shoot

e = cave

o = home

cūṁ – (choom)

ceṁ – (chaym)

coṁ – (chom)
lāṁ – (laam)

līṁ – (leem)

lūṁ – (loom)

leṁ – (laym)

loṁ – (lom)

āṁ – (aam)

īṁ – (eem)

ūṁ – (oom)

eṁ – (aym)

oṁ – (om)

vāṁ – (vaam)

vīṁ – (veem)

vūṁ – (voom)

veṁ – (vaym)

voṁ – (vom)

kāṁ – (kaam)

kīṁ – (keem)

kūṁ – (koom)

khāṁ – (khaam)

kh as in blockhead

ṅāṁ – (ngaam)

ng as in sing

chāṁ – (tchaam)

keṁ – (kaym)

koṁ – (kom)

hāṁ – (haam)
hīṁ – (heem)

hūṁ – (hoom)

heṁ – (haym)

hoṁ – (hom)

ḍāṁ – (daam)

ḍīṁ – (deem)

ḍūṁ – (doom)

ḍeṁ – (daym)

ḍoṁ – (dom)

māṁ – (maam)

mīṁ – (meem)

mūṁ – (moom)

meṁ – (maym)

moṁ – (mom)

ṭāṁ – (taam)

ṭīṁ – (teem)

ṭūṁ – (toom)

ṭeṁ – (taym)

ṭoṁ – (tom)

pāṁ – (paam)

pīṁ – (peem)

pūṁ – (poom)

ṣāṁ – (shaam)

ṇāṁ – (naam)

n as in niche

tḥāṁ – (thaam)
th as in arthouse

peṁ – (paym)

poṁ – (pom)

rāṁ – (raam)

rīṁ – (reem)

rūṁ – (room)

reṁ – (raym)

roṁ – (rom)

tāṁ – (taam)

tīṁ – (teem)

tūṁ – (toom)

teṁ – (taym)

toṁ – (tom)

nāṁ – (naam)

nīṁ – (neem)

nūṁ – (noom)

neṁ – (naym)

noṁ – (nom)

yāṁ – (yaam)

yīṁ – (yeem)

yūṁ – (yoom)

yeṁ – (yaym)

yoṁ – (yom)

bāṁ – (baam)

bīṁ – (beem)

būṁ – (boom)
dhāṁ – (dhaam)

dh as in adhoc

bhāṁ – (bhaam)

bh as in clubhouse

dḥāṁ – (dhaam)

dh as in hardhat

beṁ – (baym)

boṁ – (bom)

jāṁ – (jaam)

jīṁ – (jeem)

jūṁ – (joom)

jeṁ – (jaym)

joṁ – (jom)

ghāṁ – (ghaam)

gh as in doghouse

gāṁ – (gaam)

gīṁ – (geem)

gūṁ – (goom)

geṁ – (gaym)

goṁ – (gom)

sāṁ – (saam)

sīṁ – (seem)

sūṁ – (soom)

seṁ – (saym)

soṁ – (som)

dāṁ – (daam)
dīṁ – (deem)

dūṁ – (doom)

śāṁ – (shaam)

ñāṁ – (nyaam)

thāṁ – (thaam)

th as in hothouse

deṁ – (daym)

doṁ – (dom)

cāṁ – (chaam)

cīṁ – (cheem)

Sahaj Samadhi Meditation

we will be looking at the benefits of Sahaj Samadhi meditation and how to practise it.
If you want to access a deep meditative state, you will love this method.

The modern era has witnessed a technological advancement that has made living
easier than ever before. Today, we have all the conveniences available to us at the
click of a button. Yet more and more people are suffering from stress-related
ailments.

Even with all the information available to us, we are struggling when it comes to the
mind and its processes. We have become victims of our own minds. Our inability to
control our overactive minds gives rise to mental health problems such as stress,
anxiety, and even depression.

Meditation has become a wildly popular practice in the west. More and more people
meditate every day. Why? Because we are continuing to learn about the physical and
mental health benefits of meditation.

However, many people remain confused and doubtful about meditation. Because of
the number of different techniques, people struggle to learn how to meditate
properly.

Today, I will share one of my favourite meditations: Sahaj Samadhi. Benefits are
plentiful from this powerful technique. In fact, in just twenty minutes you will feel
wonderful.

What Is Sahaj Samadhi Meditation: Benefits & How To Practise

The meaning of “Sahaj Samadhi” is given in the name, taken from Sanskrit.
  Sahaj: means natural or effortless in Sanskrit
 “Samadhi” means a deep state of meditation.

When we practice this, we experience a deep state of relaxation and restful calm.
Plus, the technique is quite easy.

When we do this technique, we recite a word silently and repeatedly in the mind. By
chanting the mantra, we calm the overactive mind and enter a state of restful bliss.

I was introduced to this through the Art of Living Foundation and the renowned Indian
spiritual leader and meditation teacher Shri Shri Ravi Shankar

How to Practice Sahaj Samadhi Meditation

It is a simple technique. You can practise it at home. If you practise for15 to 20

minutes per day you will see profound transformation in your life.

As I mentioned above, it makes use of beej mantra as the anchor. This is quite
different from other techniques such as vipassana (insight) where breath is used as the
anchor.

To practice:

1. Sit in sukhasana (easy pose)

2. Close your eyes
3. Slowly repeat a mantra over and over again. For instance, “Om”.
4. While in the process, your mind will often wander to random thoughts.
5. When your mind wanders, gently bring your awareness back to the
mantra.
Benefits Of Sahaj Samadhi Meditation
1: Increases Focus and Mental Clarity

Sahaj Samadhi, practised over some time, leads to mental clarity and helps in building
focus and concentration.

When you practice this method, you enter the state of Samadhi. It feels like a deep
state of rest. You dissolve the sensations of the physical body. Thoughts arising in
your mind are silenced and you are left only with the realization of ‘being’.

We don’t realize it, but our thoughts hold a lot of weight in our day-to-day life. Most
people who practice Sahaj Samadhi have reported feeling very light after practice
sessions. When the mind is clear, the weight of our thoughts disappears. We
experience a feeling of bliss.

In the past, I used to have trouble staying focused on one particular task for a long
time. My overactive monkey mind used to keep me distracted all the time. Because
of that, I was lagging behind in my work, and it started affecting my career.
Just after two months, I noticed the benefits of Sahaj Samadhi. I saw a big
transformation within myself. I was able to increase my focus and concentration. The
mental clarity I developed helped with my decision-making skills [READ:
Meditation For Decision Makers].

2: You increase your body energy

It increases the flow of vital energy within the body. This vital energy, or prana, is a
part of the spiritual body and is said to influence the energy and vitality of the
physical body directly.

Ancient yogic beliefs state that prana is not a part of the physical body but directly
affects the functioning of the physical processes within the body. Overall, this energy
creates optimal flow and physical and mental wellbeing.

Meditating rejuvenates our mind by getting rid of excessive thoughts. And that, in
turn, makes us feel more vibrant and energetic.

I started sleeping much better and ate healthy food because of my reduced stress
and anxiety. Naturally, I felt more energetic and could work for long hours without
feeling exhausted.

3: Improves Relationships

Let me share my personal experience on this. A couple of years back, I was struggling
in my career. Because of the struggle, I was stressed and anxious all the time. I felt
angry and frustrated and it was visible on my face and in my mannerisms.

By practising Sahaj Samadhi I calmed my stress and anxiety. Indeed, the method
showed me who I was and what I had become. Ultimately, it made me realize that life
has a greater design for me and that I had to think beyond myself to experience a
fulfilling life.

Over time I got rid of my worries and anxieties. I was not scared of attending social
gatherings and family functions anymore. In fact, I started reconnecting with people,
and my relationships with people started improving over time.

When I started treating people with love and respect, they gradually started
appreciating my efforts.

4: Improves Physical Health

For years, I struggled with physical health issues like migraines, lower back pain and
inflammation in joints. I tried all kinds of treatments, took medication, but nothing
seemed to work. When I stopped my medication, the problems came back more
intensely.

Somewhere within me, I knew that I was not addressing the root cause of my
ailments. I was just trying to suppress the symptoms.
My health started improving over time as I switched to a healthy lifestyle and
incorporated mindfulness practices into my daily routine. The frequency of my
headaches started reducing, my lower back pain and joints inflammation were gone, I
was able to reduce my weight (50 pounds) after many years of struggle and much
more.

The root cause of all my problems was stress generated by my mind, which had
reduced the flow of vital energy within my body. Once I took care of my mind,
everything else got sorted out on its own.

5: Sahaj Samadhi Meditation Makes You Emotionally More Resilient

We all face the struggle of trying to regular out emotions. Like our body, our mind is
also constantly running, chasing one thought after another. An overactive mind
causes bad sleep, bad eating habits, weakened immunity, and a lot of other
problems.

When you are self-aware you know how to take care of yourself. Being self-aware is
the ability to look deep within yourself and understand what’s going on there. It’s the
ability to deal with the afflicting thoughts and emotions buried deep within the
subconscious mind.

Emotional resilience allows for better decision-making and is a very desired trait in
people working in leadership positions. An emotionally sound person knows how to
handle a tough situation and resolve conflicts in the best possible manner.

The Technique & Meaning of Hari Om

Meditation
In this guide, we will look at Hari Om meditation, the meaning of Hari Om, and its
benefits.

This is one of the best exercises for removing obstacles that prevent the flow of chi,
and for restoring balance to the seven chakras.

So, what does the mantra mean? And why should you use this mantra when you are
meditating?

What is the Meaning of Hari Om?

In my massive guide to mantra meditation, I explained how different mantras mean

different things, and that most mantras are in Sanskrit.

One such mantra is Hari Om, which means “To remove”.

The word Hari is a Sanskrit word that refers to the universal love and consciousness
of all creation. And Om is the primordial sound that represents formlessness in its
single syllable.
It means to remove calcified energy

Meditating on the mantra

helps us to remove energy blocks so that chi/prana can flow properly through the
body.

Energy blocks lead to health problems according to theories of Eastern medicine.

Blocks of energy in any part of the body or mind can create significant health
problems. Hence why many people use chi meditation techniques to clear energy
blocks.

When you get energy or chi flowing through the body and mind, you create internal
harmony that is conducive to good health and well-being.

That’s why I recommend using Hari Om in conjunction with chi meditation.

My experience

When we meditate on Hari Om we remove energy blocks. And this leads to better
health and well-being.

I witnessed the power of this manta with one of my online meditation students:
Sarah.

Sarah as suffering from depression, which in turn was causing her to have insomnia
and an eating disorder.

Sarah practised using the mantra for meditation for twenty minutes a day for one
month.

Over that month, I saw many changes in Sarah. The changes began with minor
things: getting out of bed earlier, sleeping better, eating healthily. Then Sarah found
more energy, and she began to work, getting a regular job.

Sarah tells me that she believes that the mantra was vital for her transformation.

Hari Om Meditation Script

*For best results, book an online meditation lesson with me today.

1. Sit comfortably with good posture. Close your eyes, and focus your
mind on your breathing.
2. Breathe mindfully for five minutes so that you relax.
3. As you breathe out, begin to recite the mantra “Hari Om” (pronounced
“Hari Aum”)
4. Focus on the sound of the words and feel the energy of the mantra in
your body.
 5. Continue for twenty minutes.

Hari Om Benefits

The benefits of this mantra are all about removing obstacles in order to improve our
energy.

Clearing the chakras

Our spiritual being operates through prana, the life force. Prana runs through nadi
(the energy channels in our body) into the seven chakras.

However, sometimes that energy does not flow correctly. And sometimes the chakras
get blocked. This can lead to numerous health complications, both physical and
mental.

When we clear the chakras, we improve our psychical, spiritual, and psychological
wellbeing. And this is one of the benefits of this meditation.

Less Sadness

As a meditation teacher, I have taught the method to many different people, many of
whom it has helped to live positive lives.

The benefits were particularly crucial for one meditation student, Debbie. A couple of
years ago, Debbie was suffering from sadness and needed some spiritual healing.
She was continually tired and unmotivated. This was a real shame as she is a very
bright and loving woman.

Debbie and I went through many different exercises together, but it was Hari Om that
changed things for her.

The reason this technique was so pivotal for Debbie can be explained through the
very words “Hari Om,” meaning “removal”.

With this meditation, Sarah was able to remove the negative thoughts that were
plaguing her mind. After some practice, she reconnected with the present moment,
and this helped her to get herself back on her feet.

Chi Meditation
As a meditation teacher, many people ask me for some Chi Meditation Techniques.
They are interested in controlling their chi energy.

Why? Because it is essential to our health according to the laws of Eastern medicine.

Thankfully, there are many such exercises. Most of them derive from Taoism. And as
many of you will know, I have previously written a guide to Taoist Meditation.
Today I will share the basics of Chi meditation with you. And I will cover some
wonderful meditation techniques.

But first, you might be wondering just what chi is.

What Are Meditation And Chi Energy

I find the concept of chi fascinating. But it is a little hard to describe exactly what it
is.

Peter Wayne [research director, Harvard’s Osher Center for Integrative Medicine] tells
THE DAILY MEDITATION that “chi” is hard to translate. He describes it as “vital
energy”.

Chi, Qi, or Ki, is the energy of the universe. And it is the same energy that flows
through you and me.

When this energy flows freely through your body and mind, you will be highly
energised, healthy, and rarely tired.

It’s an energy that surrounds our being and “binds the universe together.” Bonus
points if you noticed my reference to Yoda from Star Wars, our little green friend
whose teachings are often based on the concepts of chi.

Why chi is essential for health and healing

Chi has a storied background in traditional Eastern healing. Ancient texts explain that
the energy runs through rivers called nadi, into our chakras. It is a process of subtle
energy. And it is essential to our health. [1].

Limited research supports this. MRIs and EKGs reveal that our bodies are
electromagnetic. And many healing techniques such as meditation and “Shiatsu”
(massage) have been scientifically shown to stimulate electromagnetic energy in the
body.

In the East, the concept of chi is a near universally accepted fact. And indeed,
Eastern healing includes many techniques to cultivate the energy. We practise these
exercises to help chi move freely through the body and mind.

And so there are many exercises for chi:

 Meditation
 Tai chi
 Qigong
 Yoga

We will discuss tai chi and qigong a little later. But first, let me show you my favorite
chi meditation technique, which I often teach in my online meditation lessons.
How To Do Chi Meditation To Control Chi

NOTE: I have given instructions for seated meditation. You can also practice tai chi
meditation in a standing position. Indeed, standing meditation is the simplest pose
used in Tai Chi according to Cynthia McMullen [1].

1. Sit comfortably. Plant your feet squarely on the floor so that you feel
grounded. Relax your knees and position them directly above your
ankles. Distribute your weight evenly around your sitting muscles. Sit
up straight with a straight spine. Roll your shoulders back. Tuck your
chin slightly down so it extends your neck a little.
2. Place your hands in Gyan mudra (palms-up on your thighs with your
thumbs and index fingers touching)
3. Breathe naturally while focusing your mind on your breath moving in
and out of your lower abdomen. Paul Lam, [a member of the Tai Chi
Association of Australia], states that proper breathing is essential in tai
chi. He advises that while inhaling you focus on bringing life energy into
the body, and when exhaling you focus on releasing it.
4. With your eyes open, focus on a point at eye level in front of you. This
point should be approximately six feet away. Do not move your eyes.
Continue to focus on this point for 5 minutes.
5. Move your eyes to a position approximately 3 feet away and 45 degrees
down in front of you. Focus here for 5 minutes.
6. Continuing to breathe in the same fashion, move your gaze to a point
between your feet. Try not to move your head too much; only move
your eyes. Focus here for 5 minutes.
7. Continuing the same pattern, focus on the tip of your nose for five
minutes. Both your eyes should be fixed on the same point.
8. Close your eyes while still gazing towards the tip of your nose. Feel your
breath entering through your nasal passage and moving through to
your abdomen. The air will feel quite cold as you breathe in and quite
warm when you breathe out. Continue for five minutes.
9. Focus on the sound of your breathing for five minutes.
10. Now focus on your lower abdomen for five minutes.
11. Still sitting with your eyes closed, breathe in this fashion: Breathe
in for three counts, hold for three counts, then breathe out for six
counts.
12. Imagine all impurities leaving your body as you breathe out. Rub
your palms together counter-clockwise so that the palms warm, then
hold them over your eyes, warming your eyes.
13. Place your hands on your lower abdomen. Now open your eyes
and sit still for a few moments.
14. And you’re done!
 Now you know how to do chi meditation. You can use this technique to
start to control chi energy inside of you.
On Tai Chi & QiGong

Some of the best chi exercises include qigong and tai chi, which The Tai Chi and Chi
Kung Institute calls “meditation in motion”.

Qigong is an exercise involving very precise poses that are specifically designed for
cultivating chi. Tai Chi, meanwhile, is similar but not as complicated. Indeed, many
people enjoy the simple Yang style, which is easy to get into.

We also have External Qigong, in which a gigong therapist uses the principles of
traditional Chinese medicine (TCM) to facilitate healing.

Tai Chi Meditation for Beginners (Technique)

1. Stand with your feet shoulder-width apart. Now take the “Holding A
Ball” pose (arms in front, with one hand about a foot above the other,
palms facing each other, like you’re holding a ball).
2. Now, this is where we go from tai chi to meditation. We want to focus
the mind on the position of the body, just like you do when you’re doing
mindful breathing. To do this, start with the energy in the palms of your
hands. You should be able to feel qi flowing through the palms of your
hands. It is a warm and soft energy. Focus your mind on that energy. If
thoughts enter your mind, simply let them pass.
3. Very slowly rotate your arms so you end up with the hands the other
way around (the hand that was on top will now be on the bottom).
While you rotate your arms, mindfully observe the sensation of
movement (similar to how you would focus on your legs in Zen
Walking). The key is to focus your conscious awareness non-
judgmentally on the sensation of your body moving.
4. We are going to repeat the same process, rotating the hands again.
However, this time you will focus on more of your body. So far, you
have been focusing on your hands. Expand your focus so you are aware
of the entire movement of the arm.
5. Repeat the same process again and again, gradually increasing your
awareness. So, with each repetition, you focus on a larger area of your
body. By the end you will be able to focus mindfully on the movement
of your entire body. That is the meditation aspect.
6. Repeat the same process with different movements.
Eastern Healing Works

Additionally, a study published in the Journal of Alternative and Complementary

Medicine investigated healing techniques that involve influencing the human
biofield.
The researchers found that approximately two thirds of Eastern healing techniques
are effective.

Those healing techniques focus on stimulating the flow of energy in order to enhance
health. One effective way of doing this is with meditation.

Because meditation focuses the mind, it relaxes the body and improves the immune
system. Plus it provides many other benefits.

What Are Meditation And Chi Energy

I find the concept of chi fascinating. But it is a little hard to describe exactly what it
is.

Peter Wayne [research director, Harvard’s Osher Center for Integrative Medicine] tells
THE DAILY MEDITATION that “chi” is hard to translate. He describes it as “vital
energy”.

Chi, Qi, or Ki, is the energy of the universe. And it is the same energy that flows
through you and me.

When this energy flows freely through your body and mind, you will be highly
energised, healthy, and rarely tired.

It’s an energy that surrounds our being and “binds the universe together.” Bonus
points if you noticed my reference to Yoda from Star Wars, our little green friend
whose teachings are often based on the concepts of chi

Why chi is essential for health and healing

Chi has a storied background in traditional Eastern healing. Ancient texts explain that
the energy runs through rivers called nadi, into our chakras. It is a process of subtle
energy. And it is essential to our health. [1].

Limited research supports this. MRIs and EKGs reveal that our bodies are
electromagnetic. And many healing techniques such as meditation and “Shiatsu”
(massage) have been scientifically shown to stimulate electromagnetic energy in the
body.

In the East, the concept of chi is a near universally accepted fact. And indeed,
Eastern healing includes many techniques to cultivate the energy. We practise these
exercises to help chi move freely through the body and mind.

And so there are many exercises for chi:

 Meditation
 Tai chi
 Qigong
 Yoga
We will discuss tai chi and qigong a little later. But first, let me show you my favorite
chi meditation technique, which I often teach in my online meditation lessons.

How To Do Chi Meditation To Control Chi

NOTE: I have given instructions for seated meditation. You can also practice tai chi
meditation in a standing position. Indeed, standing meditation is the simplest pose
used in Tai Chi according to Cynthia McMullen [1].

1. Sit comfortably. Plant your feet squarely on the floor so that you feel
grounded. Relax your knees and position them directly above your
ankles. Distribute your weight evenly around your sitting muscles. Sit
up straight with a straight spine. Roll your shoulders back. Tuck your
chin slightly down so it extends your neck a little.
2. Place your hands in Gyan mudra (palms-up on your thighs with your
thumbs and index fingers touching)
3. Breathe naturally while focusing your mind on your breath moving in
and out of your lower abdomen. Paul Lam, [a member of the Tai Chi
Association of Australia], states that proper breathing is essential in tai
chi. He advises that while inhaling you focus on bringing life energy into
the body, and when exhaling you focus on releasing it.
4. With your eyes open, focus on a point at eye level in front of you. This
point should be approximately six feet away. Do not move your eyes.
Continue to focus on this point for 5 minutes.
5. Move your eyes to a position approximately 3 feet away and 45 degrees
down in front of you. Focus here for 5 minutes.
6. Continuing to breathe in the same fashion, move your gaze to a point
between your feet. Try not to move your head too much; only move
your eyes. Focus here for 5 minutes.
7. Continuing the same pattern, focus on the tip of your nose for five
minutes. Both your eyes should be fixed on the same point.
8. Close your eyes while still gazing towards the tip of your nose. Feel your
breath entering through your nasal passage and moving through to
your abdomen. The air will feel quite cold as you breathe in and quite
warm when you breathe out. Continue for five minutes.
9. Focus on the sound of your breathing for five minutes.
10. Now focus on your lower abdomen for five minutes.
11. Still sitting with your eyes closed, breathe in this fashion: Breathe
in for three counts, hold for three counts, then breathe out for six
counts.
12. Imagine all impurities leaving your body as you breathe out. Rub
your palms together counter-clockwise so that the palms warm, then
hold them over your eyes, warming your eyes.
13. Place your hands on your lower abdomen. Now open your eyes
and sit still for a few moments.
 14. And you’re done!
Now you know how to do chi meditation. You can use this technique to
start to control chi energy inside of you.
On Tai Chi & QiGong

Some of the best chi exercises include qigong and tai chi, which The Tai Chi and Chi
Kung Institute calls “meditation in motion”.

Qigong is an exercise involving very precise poses that are specifically designed for
cultivating chi. Tai Chi, meanwhile, is similar but not as complicated. Indeed, many
people enjoy the simple Yang style, which is easy to get into.

We also have External Qigong, in which a gigong therapist uses the principles of
traditional Chinese medicine (TCM) to facilitate healing.

According to a 2010 article published in the American Journal of Health Promotion,

both Internal Qigong and External Qigong do indeed influence the flow of energy and
help improve mind-body functioning.

Tai Chi Meditation for Beginners (Technique)

1. Stand with your feet shoulder-width apart. Now take the “Holding A
Ball” pose (arms in front, with one hand about a foot above the other,
palms facing each other, like you’re holding a ball).
2. Now, this is where we go from tai chi to meditation. We want to focus
the mind on the position of the body, just like you do when you’re doing
mindful breathing. To do this, start with the energy in the palms of your
hands. You should be able to feel qi flowing through the palms of your
hands. It is a warm and soft energy. Focus your mind on that energy. If
thoughts enter your mind, simply let them pass.
3. Very slowly rotate your arms so you end up with the hands the other
way around (the hand that was on top will now be on the bottom).
While you rotate your arms, mindfully observe the sensation of
movement (similar to how you would focus on your legs in Zen
Walking). The key is to focus your conscious awareness non-
judgmentally on the sensation of your body moving.
4. We are going to repeat the same process, rotating the hands again.
However, this time you will focus on more of your body. So far, you
have been focusing on your hands. Expand your focus so you are aware
of the entire movement of the arm.
5. Repeat the same process again and again, gradually increasing your
awareness. So, with each repetition, you focus on a larger area of your
body. By the end you will be able to focus mindfully on the movement
of your entire body. That is the meditation aspect.
6. Repeat the same process with different movements.
Kundalini Meditation Technique
Many people have asked me how to do Kundalini meditation technique. And that’s
not surprising.

Yogis revere this technique because it fully awakens conscious awareness. Hence
why it is one of the most popular Yoga Meditations.

When we practise the Kundalini meditation script (see below), we move Kundalini
energy from the root chakra (mūlādhāra) to the head. The result is enhanced spiritual
development and, some experts say, even enlightenment.

Let me show you how to do it.

How To Do Kundalini Meditation Technique

1. Sit comfortably with good posture.
2. Spend five minutes performing a basic breathing meditation to relax
your mind.
3. Place your hands in Anjali mudra (prayer position). Gently lower your
chin as though praying. Close your eyes but leave a very slight opening.
4. Focus on the Ajna chakra (third eye chakra located between the
eyebrows).
5. Recite a kundalini mantra (see below), which are written in the sacred
Indian language of Gurmukhi. The exact mantra you choose doesn’t
matter too much. You can use “Om” if you like.
6. Breathe mindfully, inhaling and exhaling through the nose while
focusing on the sensation of breathing.
7. Gradually slow your breathing such that inhales and exhales last
approximately four seconds. Hence, one breath will take 8 seconds.
8. Mindfully observe how your breath creates energy in your body.
9. Breathe in parts. When breathing in, breathe in in 4 individuals inhales.
And then breathe out on another four individual exhales. As you inhale,
draw your naval towards your spine.
10. If your mind wanders, gently guide your focus back to your breath.
11. Continue for five minutes.
12. To conclude your practise, take one deep inhale and exhale. Raise
your arms out at full length and relax.
Mantras

Kundalini mantras for creativity: “Har Haray Hari Wahe Guru”

For change: “Sa Ta Na Ma”

For Protection: “AAD GURAY NAMEH”

For Healing: “Ra Ma Da Sa”

About Kundalini Meditation

Kundalini is one of the world’s oldest meditation techniques. Indeed, it was first
mentioned in the Hindu texts the Upanishads around 600 to 800 B.C.

Originally, the Kundalini was only taught to yogis who had reached an advanced level
of spiritual awakening. Actually, even today it is considered an advanced technique.

However, many beginners do it anyway. Why? Because it is immensely popular.

Yogi Bhajan started teaching Kundalini in the West in 1968. He stated that the
method has many health benefits. He told yogis to practise it for happiness,
consciousness, and health. And so, the method became popular.

This, of course, was before Yogi Bhajan was accused of sexual, emotional, and
physical abuse—which made many people question the legitimacy of Kundalini
meditation.

Despite those allegations, however, many yogis are interested in learning the
method. Why? Possibly because of the promised benefits of Kundalini meditation.

Benefits

There is little scientific evidence on the benefits of Kundalini meditation technique.

However, as a meditation teacher, I have noticed the following benefits:

 Clarity of mind
 Inspiration
 Enhanced communication
 Enhanced mindfulness
 Heightened compassion
 Awakening of the true self
 Heightened sense of purpose
 Clearer intentions

A few scientific studies indicate some benefit. However, the benefits revealed are the
same as other forms of meditation.

For instance, there was a 2017 study [1] published in the International Journal of
Yoga. It showed that it relieves stress. Plus, it could help with health conditions
including cardiovascular disease and insomnia.

Another study in 2017 in International Psychogeriatrics [2] showed that Kundalini can
enhance cognitive ability and improve memory in older adults.

A 2018 study showed that it can help with generalised anxiety.

However, the same benefits are seen in other meditations. Therefore, there is no
scientific evidence that the benefits of Kundalini meditation are different to other
methods.
Potential risks

There are some health risks of Kundalini meditation, especially for beginners. You
may notice that you’re feeling uncomfortable or slightly dizzy. If this occurs, stop.