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A kundalini or other meditative yoga class may include meditation and may include a group mantra, or chanting of sacred words or sounds. The purpose of a yoga mantra is to focus your attention during meditation and tune out distractions.
If you want to practice meditation at home, your mantra can be anything, from a word to a poem, but if you need a place to start, try this:
Sit in a comfortable position; it doesn't have to be cross-legged. Try sitting against a wall for extra support. Place your hands on your legs with palms facing up and the forefinger and thumb touching. Tuck your chin slightly towards your chest to release tension in the neck, and slowly start to chant the phrase, “so hum,” which means “I am that,” and is often used in meditative yoga practices. Say “so” with each inhale and “hum” with each exhale. The sound reflects the sound of the breath, so it is easy to repeat. Try setting a timer for 10 minutes and repeating the mantra for that entire time.
|Jennifer Mathes, Ph.D.|