with Bob Swanson
The Mantra: (click
Ham-Sa = "Thou
Art That". You already are, who it is, you are looking for.
You are the Self, become aware of the Self, be the Self. When the
Ham and Sa merge into one and disappear, You have become the perfected
Self. "The Self in you is the Self in all." So the great sages
Sitting for Meditation
relax. When your breath comes in of it's own accord, Mentally
say "Ham". When your breath goes out of it's own accord, Mentally
say "Sa". If your mind becomes distracted, attract it back with the
mantra. If your mind is lured away, gently coax it back with the
mantra. Let your entire body relax into the space that surrounds
it. Become the Witness to the thoughts passing through your mind,
be the watcher, the one that quietly observes. You truly are the quiet
observer in a vast sea of soothing stillness.
The mantra is your
center, it is a thought that you have consciously willed. It is by
your will that the mantra is present in your mind. The mantra is
you. You are the source of the mantra thought waves, that pulsate
in your mind. All other thoughts are only mental interference,
noise, racket, tumult. Just ignore the confusion and turn your mind
back to the mantra. Do this for 10 minutes, do this for 20 minutes,
do this for a half hour. If you wish, sit for an hour.
Do what is appropriate for you and the time that you have available.
I chant "Om
Namah Shivaya" for 10 minutes before beginning the "Hamsa" mantra for Meditation.
Meditate All the Time
The moment you wake,
quietly, gently do the mantra. Through out the day repeat the
mantra. Rather then allowing your mind to rule, rule the mind.
But treat it gentle, our minds sometimes act like a naughty child that
needs a little discipline. As a loving mother disciplines her beloved
child, discipline the mind with the peaceful grace of the mantra.
When it is time to retire
Repeat the mantra
and a blissful rest, you will reap.
Back to Learn to Chant
Back to Meditation for Stress Management