Aham Prema, I Am Pure Love
This is a very simple practice and it is loaded with benefits. In Sanskrit, the mantra is roughly translated as releasing the mind. Mantras are excellent hooks for our attention which makes them highly effective in connecting us to the present moment. Aham Prema roughly translates as I am Divine or Pure Love.
Transcript
My name is Erica Anderson.
This is a mantra practice.
It's a very simple practice and it's loaded with benefits.
In Sanskrit,
Mantra is roughly translated as releasing the mind.
Mantras are excellent hooks for our attention,
Which makes them highly effective in connecting us to the present moment.
At Cleveland University,
Research showed that the melodic and rhythmic tones created when chanting form a soothing effect in the body called the neuro-linguistic effect.
And while it's sometimes advised that what we chant doesn't matter,
Their research also showed that when we feel connected to the meaning behind the mantra,
It increases the release of healing chemicals in the brain.
This is called the psycho-linguistic effect.
The mantra for this meditation is Aham Prima,
Which roughly translates to I am divine or I am pure love.
In the spirit of that,
I'll invite you to set an intention of love for today's mantra.
The receiving of love comes with the inhale and the giving of love on the exhale.
Throughout the meditation,
You can repeat the mantra silently.
You may wish to coordinate the silent chanting with your breath.
This would look like chanting Aham on the inhale and Prima on the exhale.
And this is where you can play with creating the feeling of giving love on the exhale and receiving love on the inhale.
If that sounds like too much,
Simply adjust the practice to what's best for you.
And what's best for you may change each time you revisit this meditation.
The most important thing is to keep a gentle attention on the repetition of the mantra.
And when you notice that your mind or your emotions or other bodily sensations have taken your attention away from the mantra,
Simply acknowledge that this has happened and begin again.
Let's begin.
Take a comfortable seated position.
Your eyes can be closed or you can leave them slightly open with your gaze lowered and your eyelids capped.
If you need to open your eyes fully during the meditation,
Feel free to do so.
And when you're ready,
Close or lower them again and return to the meditation.
Rest your hands gently in your lap or on your knees.
And sit as upright as possible without strain.
If you feel the need to adjust your posture during the meditation,
Feel free to mindfully do so.
If you feel the need to adjust your posture during the meditation,
Feel free to mindfully do so.
While sitting with your eyes closed,
You may become more aware of sounds in the environment.
Welcome everything you hear.
And there's no need to identify the source of the sound.
Simply let it be.
We can intentionally draw ourselves into a more calm state by doing abdominal breathing.
So as you inhale slowly through your nose,
Think about expanding your abdomen so that you draw in more air and then continue to draw in the air until it fills your chest all the way up to your collarbones.
Remember to balance effort with ease.
So if you start to strain or if your shoulders start to tense and rise,
You can ease up on the breath.
And the out-breath leaves through the nostrils.
You might first feel this release from the collarbone area,
And then the chest,
And then your abdomen.
And at the bottom of the exhale,
You might contract your stomach as though you're drawing your belly button toward your spine.
This will help you empty your lungs fully.
Take a few of these slow,
Deep abdominal breaths on your own.
See if you can match the pace and the depth of the inhale with the pace and depth of the exhale.
And now allow your breath to be natural.
I'm going to call your attention to different parts of your body.
As I do,
You can place your attention there and do so in a way that it's almost like you're feeling your body from the inside out.
Notice any sensations as we go through this brief body scan.
Know that your attention is a strong enough force to gently release tension in these areas.
Start by taking your breath in and out.
And as you breathe in,
You can feel your body's tension.
And now allow your breath to be natural.
Notice any sensations as we go through this brief body scan.
Notice any sensations as we go through this brief body scan.
Notice any sensations as we go through this brief body scan.
Notice any sensations as we go through this brief body scan.
Move your attention to your face and allow the muscles in your face to soften as you let go of any facial expression.
Relax your mouth.
Relax your chin.
Allow your teeth to gently part.
Relax your throat.
And your neck.
Relax your shoulders.
Your arms.
Your hands.
Your fingers.
Your ears.
Gently roll your shoulders back and as you do so,
Feel the opening and the softening of the muscles in your chest and your upper back.
Relax and soften your lower back and your belly.
Notice the support of the surface beneath you and allow your hips and your pelvis to sink into that support.
And surrender to it.
Relax your thighs.
Relax your shins and your calves.
Relax your shins and your calves and your lower legs.
Relax your ankles.
Your feet.
Your toes.
Allow your body to be in a complete state of rest.
Feel the stillness in your body.
Now turn your attention to your breath.
You might notice that the air is a little bit cool as it enters your nostrils on the inhale.
And that it becomes slightly warmer as it passes through your nostrils on the exhale.
Notice how your chest and your belly expand as you inhale.
And then notice how your chest and belly softly contract as you exhale.
Keep riding the gentle wave of your breath.
Your breath may speed up or slow down at times.
It may become deeper or more shallow.
This is all completely natural.
And you can let go of it.
It's also natural to watch your mind wandering off in thought.
And when this happens,
You can let go of it.
And you can let go of your thoughts.
And you can let go of your thoughts.
And you can let go of your thoughts.
And when this happens,
Simply return your attention back to the sensation of the breath.
And begin again.
This noticing and consciously redirecting your attention is the essence of meditation.
Let's introduce the silent mantra now.
So as you inhale,
Silently chant the word Aham.
And as you exhale,
Silently chant the word Prima.
Aham on the inhale.
Aham on the inhale.
And Prima on the exhale.
Aham.
Prima.
I am divine love.
As you silently chant to yourself,
Feel the internal vibration of love in your body.
The receiving of love on the inhale.
Aham.
And the giving of love on the exhale.
Prima.
Let go.
And let your mind become absorbed in the sound of the mantra.
There's no need to force your concentration.
It's a gentle repetition.
Aham.
Prima.
Aham.
Prima.
A constant beautiful cycle of giving and receiving love.
If you notice that you're seeking something extraordinary to happen during this meditation,
Treat this like you would any other thought.
And return your attention to the mantra.
Continue this in silence for five minutes,
And I'll keep track of the time.
Keeping your eyes closed,
You can let go of the mantra,
And simply sit in stillness.
As you transition out of your meditation,
You may notice activity in your thoughts,
Or your body.
You may notice movement in your emotions.
These are all confirmation of the energy sifting,
And now in our stillness,
Settling.
Keeping your eyes closed still,
Take a few deep,
Long,
Breaths.
You may notice your body is calling for movement.
You may want to roll your neck,
Or shrug your shoulders.
Stretch your arms or your legs.
Circling your wrists or your ankles.
Indulge in whatever movement calls to you.
And when you're ready,
You can slowly open your eyes.
