Namaste.
My name is Raman.
Today we will practice Aum meditation.
They say that Aum is the sound of the universe.
It is a great meditation to experience deep peacefulness and silence within you.
So find a comfortable and undisturbed place to sit in.
You can sit on a chair or cross-legged.
If you are sitting on a chair,
Keep your feet comfortably rested on the ground.
Now just a few guidelines.
Aum is formed by three sounds.
A,
O,
M When you sing it,
Duration of A,
O,
And M should be equal.
But don't think too much about the duration.
Inhale slowly and deeply and chant with each exhalation like Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh gently bring your attention back to the chanting and its vibrations let each poor and part of your body be immersed in home and its vibrations so let's start close your eyes if you have not closed them already sit with your back comfortably straight head neck and spine in a straight line alert yet relaxed relax your forehead relax your eyes relax your jaw relax your complete body hands on your knees or in your lap facing upwards now take a mental resolve to sit still till the end of this practice and if you still have to move any of your body parts do it very slowly and with complete awareness now glance through your body and observe different sensations in different parts of your body feel the natural state of your body how do you feel in this moment how is your energy field are you feeling light are you feeling heavy are you feeling pleasant are you feeling unpleasant are you relaxed are you tense just glance through your body without trying to change label resist anything just know it as it is now take a deep slow conscious breath and start chanting on with exhalation ah stop now just sit in silence for a few minutes enjoying this space your own company fully alert a week present allowing any experience to come up in your awareness be intensely aware of any vibrations in your body energy any pain itching pleasant or unpleasant sensations be aware of sounds around you sounds coming from far off places sounds coming from nearby places and be aware of this stillness this peace this silence if you get lost in your thoughts just come back to the present moment your body your breath and the silence be completely awake present alert and tune into the silence this space this stillness inside you now before we end our practice there is a homework for you whenever you wash your hands listen to the sounds and touch of water on your hands with your full awareness now whenever you want to come back gently wriggle your toes wriggle your fingers and bring your hands in a namaste position rub them to generate heat bring your palms over your closed eyes and feel the warmth soft touch of your palms and very gently softly open your eyes wishing you peace and awareness for the rest of your day thank you so much for practicing with me namaste
