| If you are just starting to learn the art of | | | | able to actually "speak" the syllable, but you can |
| meditation then a very good place to start is with | | | | use the inner rush of breath to make a sound |
| a simple spoken, or mantra, exercise. With this | | | | similar to the sound of the word 'So'. Then when |
| particular exercise, as indeed with any meditation | | | | exhaling, say the word "Hum". It is not necessary |
| exercise, you should not be afraid to modify or | | | | to have clear pronunciation as it is the focus on |
| adjust the exercise to suit your particular needs. | | | | the rhythm that is important here. |
| Despite much of the mythology which surrounds | | | | After a minute or two, stop speaking the mantra |
| meditation and the very strict teachings which are | | | | and simply think it instead and try to imagine that |
| often seen to accompany many forms of | | | | you are expressing the words through your |
| meditation, there is nothing magical or mysterious | | | | "third-eye". |
| about meditation and, although many forms of | | | | At this point it is likely that a variety of thoughts |
| meditation have been practiced for centuries, the | | | | or sensations will start to intrude upon your |
| exercises are not set in stone. | | | | meditation. Don't allow yourself to be distracted |
| The secret to successful meditation lies in finding | | | | by these but simply acknowledge them and then |
| an exercise, or series of exercises, which suit you | | | | let them go, keeping your attention focused on |
| and, more importantly, which work for you. You | | | | expressing the words of your mantra through |
| will only experience the benefits of meditation if | | | | your "third eye". |
| you are relaxed and calm while performing each | | | | This particular meditation may well put you to |
| exercise. | | | | sleep if you allow it to do so. If, however, you |
| The following is an example of the most basic | | | | are not intending to sleep then, when you are |
| form of vocal meditation and is known as the | | | | ready to finish, stop thinking the mantra and |
| basic So-Hum meditation exercise. It is a form of | | | | return to simply concentrating on your breathing |
| mantra meditation and combines both breathing | | | | for a few moments. Finally, stretch gently and |
| and mantra meditation. | | | | continue on with your day. |
| Start by sitting comfortably on the floor or on | | | | Using mantra meditation can be particularly helpful |
| your bed and focus your attention on the "third | | | | for some people at both the end and the |
| eye" (the area between your eyebrows). | | | | beginning of each day and you can repeat or |
| Follow your breathing in and out for a minute or | | | | chant soothing mantras and affirmations, such as |
| two simply noting the rise and fall of your body | | | | "I sleep properly" before you go to bed or "I am |
| along with each breath. Notice the natural rhythm | | | | at peace" when you get up in the morning. |
| of your breathing. | | | | Experiment with various different chants and see |
| Now lie on your back and add the mantra, | | | | what helps you to reduce the stress, anxiety and |
| "So-Hum". Inhale while forming your mouth in the | | | | fear that can interfere with your normal daily |
| position to say the syllable "So". You will not be | | | | routine. |