Also called sounding meditation, this technique uses the repetition of a word or sound
as its focal point. Vibrational meditation has appeal to those who find that making noise
is a path to inner quiet.
We're taught to be nice and quiet as little children. Releasing sound
and noise helps us release stress.
Here's how to begin.
Get on your feet. Stand with your feet
shoulder-width apart, your knees slightly bent and your hips centered, as though you're
about to squat. Or, if you wish, sit or lie down. Keep your body loose and comfortable
with your arms at your sides or on your hips. Begin by taking a few cleansing breaths.
Pick a word, any word. Choose a word
that alternates vowels and consonants-like "serenity." The word that you select
doesn't necessarily have to be a spiritual one. It just has to feel good when you say it.
Repeat after yourself. Repeat the
word, chant the word, focus on nothing but saying the word over and over again. Let the
sound of the word vibrate through your body. Let the word resonate up from your abdomen
and let it go to your hands, your feet. Let your muscles move as you chant the word.
Some people have a tendency to clench their muscles when they're tense.
It's important to roll the sound through your body so that you can clear out the tightness
in your muscles. Doing so promotes the meditative state of relaxation that feels like a
Next Topic: Movement Meditation