When I first started my journey of meditation, my instructor told me that meditation is the food for your mind and soul. But how much time do we make for it? We do everything that our body needs, feed it, bathe it, clean it, and even decorate it by wearing presentable clothes and putting on best makeup. But what do we do for our mind and soul apart from providing excessive stress?
Calm and sane mind is the key to overall well being. Along with working for your physical health, it is equally important to look after the peace of your mind.
Amidst the plethora of techniques and treatments available, the AUM technique of breathing stands out as an ancient practice with profound benefits for mental health. Rooted in the traditions of yoga and meditation, the AUM technique offers a simple yet effective way to calm the mind and reduce anxiety.
OnlyMyHealth team spoke with Shruthi Jain, Founder of YoniTara Birth, Yoga and Wellness Studio, to understand the AUM technique of meditation and how it helps in reducing anxiety.
What is the AUM Technique?
AUM, often written as "Om," is a sacred sound and a spiritual icon in Indian religions. According to Jain, AUM breathing is a form of pranayama that involves chanting the sound "AUM" while taking deep breaths. This technique has been used for thousands of years in yoga and meditation practices to help calm the mind, reduce stress, and increase self-awareness.
Explaining AUM technique, Shruthi Jain said, “Aum, the universal vibration that crosses the religious boundaries, is unveiled as the primaeval echo of creation. Composed of 'aa,' 'uu,' and 'mm,' it orchestrates a divine symphony across the chakras, from root to crown, ushering in the awakening of Kundalini energy via its repetitive chant.”
Also read: Expert Explains How To Use Meditation For Insomnia And Better Sleep
It is considered the primordial sound of the universe, representing the essence of the ultimate reality, consciousness, or Atman (soul). The AUM technique of breathing involves chanting the sound "AUM" in a specific manner that promotes relaxation and mental clarity.
The technique can be broken down into three parts corresponding to the sounds A, U, and M. Explaining the sounds of A, U and M, Jain said, “The syllables interact with our spiritual architecture in ways that cause tremendous changes within. The letter 'A' awakens the rootedness of the base chakra, and the letter 'U' extends the compassion of the heart, while the letter 'M' illuminates the vision of the third eye. The resulting silence, a peaceful exhalation, therefore completes our journey in linking individual consciousness with the universal.”
How to Practise AUM Technique
Practising the AUM technique is simple and can be done anywhere. Here is a step-by-step guide.
- Find a Quiet Space: Choose a quiet and comfortable place where you won't be disturbed.
- Sit Comfortably: Sit in a comfortable position with your spine erect. You can sit cross-legged on the floor or on a chair with your feet flat on the ground.
- Close Your Eyes: Closing your eyes helps to minimise external distractions and focus inward.
- Take a Deep Breath: Inhale deeply through your nose, filling your lungs completely.
- Chant AUM: Exhale slowly while chanting the sound "AUM." Start with "A," feel the vibration in your abdomen, transition to "U," feel the resonance in your chest, and finally end with "M," feeling the vibration in your throat and head.
- Repeat: Repeat the chant several times, focusing on the sound and the vibrations it creates within your body.
Also read: 5 Amazing Benefits Of Morning Meditation By A Yoga Expert
Benefits of the AUM Technique in Reducing Anxiety
While talking about the benefits of this technique, Jain said, “The vibrating cadence of AUM makes an intermediary between the inner harmony and balance. In the eternal swaying of Aum, we find an inner sanctuary where silence and poise reign. Chanting AUM helps us in moving smoothly on the journey of self - discovery and awakens us to the inter-relatedness of all life and the boundless potential that resides within.” The AUM technique offers several benefits that can help reduce anxiety.
Promotes Relaxation
Chanting AUM activates the parasympathetic nervous system, which is responsible for the body's rest-and-digest functions. This helps to counteract the stress response, promoting relaxation and calmness.
Improves Focus
The rhythmic nature of the chant helps to quiet the mind and improve concentration. This can be particularly helpful for individuals who experience racing thoughts or difficulty focusing due to anxiety.
Balances Emotions
The vibrations produced by chanting AUM have a soothing effect on the nervous system. This helps to balance emotions, reducing feelings of anxiety and promoting a sense of inner peace.
Enhances Self-Awareness
The practice of chanting AUM encourages mindfulness and self-awareness. By focusing on the sound and the sensations it creates, individuals can develop a greater awareness of their thoughts and emotions, which is a key component in managing anxiety.
Spiritual Connection
For many, chanting AUM is not just a physical or mental exercise but also a spiritual practice. It can provide a sense of connection to something greater than oneself, offering comfort and reducing feelings of isolation and anxiety.
Conclusion
Incorporating the AUM technique into your daily routine can be a powerful tool in managing anxiety. By dedicating just a few minutes each day to this practice, you can experience a profound sense of calm and well-being.