Meditation can become your best friend, a friend you can take with you everywhere you go. You do not have to wait until you get home to let go of stress and tension. You can use meditation to get free in the moment, while you are standing in the line at the bank.
A good recommendation for beginning a meditation practice is to use your meditation tools as much as possible during the day and do sitting meditations at least 30 minutes each morning and 30 minutes at night. Here is a simple meditation that you can do anywhere any time. I find this one really helps me to let go and relax, especially during stressful moments.
The Natural Mantra
Mantra means “mind protector” in Sanskrit. Simply put, it is a tool to help you give your mind a rest. This meditation uses a mantra, Ham Sah. Ham (H-ah-m) Sah (S-ah) is the natural sound of your breath as you inhale and exhale. Actually, you are repeating this mantra all the time, each time you breathe, you probably just have not noticed. Listen to your breathing. The inhale sounds like Ham; the exhale, Sah. Try this a few times and listen. See if you can hear it.
For the meditation, do not try to change your breathing. Just let it be what it is. Notice it. And let it be. Shallow, deep, long, quick. No matter. Just keep observing the breath and repeating, Ham, Sah. You do not need to say it out loud, just hear it inside. Ham. . .Sah.
You may notice a pause between the inhale and the exhale. Your breath may naturally just stop for a few moments. This is normal and very beneficial. Just be with it. You will breathe again automatically when you need to. Notice the stillness and silence in the pause. Notice your thoughts stop. Notice your mind at rest. Allow the space between the breaths to expand.
Each time you say Ham Sah to yourself, and you relax inside and still your thoughts instead of saying the thing you might have said, you are experiencing freedom. In that little moment, you are enlightened.
So, the next time you are due at a meeting across town and your car will not start, take the opportunity to use your breath and the mantra to create a little space and remember who you are. Ham Sah. You are not your thoughts. Ham Sah. You are being consciousness bliss. Ham Sah. You are here watching. Enjoy the movie.
Namaste.
