Hello and welcome!
My name is Monika and today I'd love to share with you a practice that's both incredibly simple and deeply powerful.
Rhythmic breathing combined with mantra chanting.
When people hear the word mantra,
They often think of something mystical or complicated.
But in truth,
Chanting can be one of the most natural ways to connect with your breath,
Your body,
And your sense of inner calm,
Even if you're completely new to meditation.
In this talk,
We will explore how chanting a simple bhija mantra,
Specifically the sound Lam,
Can help deepen your breathing and bring your focus gently downward into your body,
Into your roots.
By the end of this session,
I hope you will discover how even one simple sound can help you feel more grounded,
Calm,
And connected.
Let's start with the breath.
When we are stressed,
Anxious,
Or distracted,
Our breath tends to become shallow and stuck high in the chest.
Over time,
This keeps our nervous system in a kind of low-level alarm state.
Rhythmic breathing is one of the simplest tools we have to break that cycle.
When we breathe in an even rhythm,
For example inhaling for a certain count and exhaling for the same or longer count,
We signal to the body that it's safe to relax.
Physiologically,
Rhythmic breathing activates the parasympathetic nervous system,
Often called the rest and digest system.
It helps slow the heart rate,
Reduce blood pressure,
And calm the mind.
Emotionally,
It brings us back to the present moment.
It's like giving ourselves an anchor in the middle of the storm.
But sometimes,
Especially for beginners,
Counting the breath can feel stressful or forced,
And that's where mantra comes in.
A bhija mantra is a single seed syllable,
Short,
Simple sound that carries specific vibrations and meanings in the yogic tradition.
Lam is the bhija mantra for the muladhara chakra,
The root chakra.
What makes bhija mantra so helpful is that they naturally create a rhythm.
When we chant lam,
It takes about as long as a comfortable exhale.
Instead of thinking about counting your breath,
You simply repeat the mantra.
The sound itself becomes your timer,
Your anchor,
Your focus.
And there's another benefit.
Sound creates vibration.
When you chant lam,
You will feel gentle vibrations in your lower belly or pelvic floor.
That physical sensation helps bring your attention down into the body,
Which is especially important if you're feeling anxious,
Scattered,
Or disconnected.
Let's talk for a moment about the muladhara chakra,
Also known as the root chakra.
This energy center is located at the base of the spine.
It's associated with feelings of safety,
Stability,
And connection to the earth.
When the root chakra feels balanced,
We feel more secure,
More present,
And more able to handle life's challenges.
When it's out of balance,
We might feel anxious,
Fearful,
Or disconnected from our bodies.
Chanting lam is a simple way to help balance this chakra.
The sound and vibration help direct our focus downward,
Encouraging deeper breathing into the lower abdomen and pelvic floor.
Physically,
This is where the diaphragm moves most fully when we breathe deeply.
Energetically,
It helps us feel grounded.
Let's try it together.
Please find a comfortable seated position.
You can sit on a chair with your feet flat on the ground or crossed-legged on the floor.
Whatever feels stable and relaxed for you.
Close your eyes if that feels safe and comfortable.
First,
Just notice your natural breath.
No need to change anything yet.
Now,
Place one hand gently on your lower belly.
Feel how your belly rises a little as you inhale and falls as you exhale.
Let's introduce a gentle rhythm.
Inhale softly through your nose for four counts.
Exhale,
Chanting lam for six counts.
The exhale is a bit longer than the inhale.
This helps activate relaxation.
Let's try it together.
I'll count for you at first.
Inhale,
Two,
Three,
Four.
Exhale,
Lam,
Two,
Three,
Four,
Five,
Six.
Again.
Inhale,
Two,
Three,
Four.
Exhale,
Lam,
Two,
Three,
Four,
Five,
Six.
I'll chant with you.
Inhale,
Two,
Three,
Four.
Exhale,
Lam.
Inhale,
Two,
Three,
Four.
Exhale,
Lam.
Inhale,
Two,
Three,
Four.
Exhale,
Lam.
Inhale,
Two,
Three,
Four.
Exhale,
Lam.
Now,
Let go of the chant and simply rest in silence for a few moments,
Feeling the echoes of the sound in your body.
When you're ready,
Gently open your eyes.
Thank you for practicing with me today.
I hope you experienced how simple yet powerful it can be to combine rhythmic breathing with a single sound like lam.
Even a few minutes a day can help you feel more grounded,
More present,
And more at ease in your body.
If you'd like to dive deeper,
Into this practice,
I invite you to explore some of my other offerings.
My plus track on Insight Timer,
Root Chakra Activation,
21x Lam Chant,
Which gives you a longer,
Immersive chanting experience.
My Live Chanting Circles,
Where we chant bhiksha mantras together in real time.
It's a beautiful way to practice and connect with others.
Or check out the recording of my live session dedicated specifically to chanting lam for grounding and stability.
You can find all of these on my Insight Timer profile.
Thank you for sharing your time and your breath with me today.
May you feel safe,
Steady,
And connected wherever you go.
Namaste.
