Beginning Your Daily Naam Meditation Practice

Discover a world of infinite possibilities with Naam Yoga Meditation.

This page is designed to help you get started with a daily meditation practice of breath work and mantra that you can build upon in accordance with your specific goals. Commitment to a daily meditation practice will have a healing impact on the glandular system and the subconscious mind. If you have never used meditation techniques or even listened to meditation music, rest assured that everything is explained here step by step. It is a joyful experience that will fill your days with hope and balance!

Most Naam meditation programs are composed of an opening, some breath work, one or more mantras, a personal formal prayer, a period of silence and a closing. The below steps are designed to help you get started. The more you learn, the more options you will see are available to you. All of the books by Joseph Michael Levry are excellent references for putting together very specific meditation programs for every personal need.

The Rootlight Meditation Music CDs may contain healing vibrations unlike any other you have previously encountered. While some tracks can be listened to casually and promote balance in your immediate surroundings, others were created with the specific purpose of concentrated meditation. This page is intended to help those who are new to meditation to feel comfortable with the basic steps. This process is well worth learning as it has positively transformed thousands of lives by bringing healing to unresolved emotional issues, speeding up recovery of physical issues, increasing intelligence, creativity and intuition while opening the heart and helping you connect with the infinite power of love.

Follow the steps below:

Step One: Find a comfortable sitting position
Step Two: Tune In
Step Three: Breath Work (Pranayam)
Step Four: Choose a Mudra (Hand Yoga) to Use With Your Mantra
Step Five: Chant Your Chosen Mantra
Step Six: Prayer of Love, Peace and Light
Step Seven: Tune Out

Step One: Find a comfortable sitting position

You can sit on the ground with your legs crossed or you can sit in a chair with your feet flat on the floor. Some people like to put a cushion or a small blanket under their hips to allow for greater comfort. Make sure that your spine is straight and tuck the chin in. Think about relaxing your shoulders. The feet need to be lower then the buttocks in order to support a relaxed straight spine.

Step Two: Tune In

Before actually starting the mantra, we suggest that you formally open the practice. This can be done by chanting Om Namo Bhagavate Vasudevaya a total of three times. This mantra is found in audio form on the Naam Pure Consciousness Activation CD. It establishes a connection between the self and the divine teacher within.

Hand Position: Prayer Pose – Palms together in front of the solar plexus.

Mantra: Om Namo Bhagavate Vasudevaya

Translation: I bow to the Lord, the Indweller, the Christ Consciousness, the higher and loving consciousness, that is omnipresent, omnipotent, immortal and divine and lives in the hearts of all.
Music: You may choose to work with the Rootlight CD, Naam Pure Consciousness Activation, Track 1

Step Three: Breath Work (also known as Pranayam)

Why do breath work? The breath is the foundation of your being. It is the animating principle that allows you to exist in this world. When the breath is shallow and frequent, as opposed to deep and slow, it causes one to be emotionally unstable which causes people to attract situations that do not serve their highest cause. When the breath is long, deep, and slow, the mind is calm, the heart is massaged, the nerves are strengthened, the glands are harmonized, and we attract favorable circumstances into our lives. Try the following breathing meditation technique at the beginning of your daily practice to help you be calm, centered, and fortified.

Three Point Breath

Sit comfortably either in a cross-legged position on the floor or in a chair that allows you to maintain a straight spine with your feet flat on the ground. The important thing is that while your spine is straight, the rest of your body is relaxed and comfortable. Relax the shoulders. Three-point breath has three parts, each part equal in duration. Based upon your lung capacity, you are going to challenge yourself to inhale, hold the breath, and then exhale in equal amounts of time. For instance, if you are working on your breath capacity for the first time, you might want to choose to inhale for 8 seconds, hold the breath for 8 seconds, and exhale for 8 seconds. If your lung capacity is much greater than this, you can inhale for 15 seconds, hold the breath for 15 seconds, and exhale for 15 seconds. Choose a ratio that works for you and as time goes by, you can gradually increase it. The ultimate goal is to inhale slowly for 20 seconds, hold the breath for 20 seconds, and exhale for 20 seconds.

Depending on how much time you have and how quickly you would like to see improvements, do this breath as a part of your daily meditation practice for 3-11 minutes.

Here are some meditation techniques you can use to keep your mind focused while you are doing this breath:

l Mentally count the numbers as you inhale, hold the breath, and exhale.

l Work with a meditation music CD that has an appropriate rhythm to follow. (Try working with the RaMaDaSa Healing Sound CD as it work in sets of 8 and promotes general healing. Also track three of Sounds of the Ether CD is excellent. It is designed to help the heart beat at a very healing pace. Both CDs are found in the Rootlight online store.)

Hand Position: Gyan Mudra - Thumb pad to index finger pad - Traditionally speaking, Gyan mudra expands our consciousness and promotes self-wisdom. It also helps to break through life challenges. This mudra also stimulates the lung meridian.
 

Step Four: Choose a Mudra or Hand Yoga postion to Use With Your Mantra

You can enhance the healing capacities of your daily meditation practice by choosing to use a mudra while you meditate. While there are thousands of mudras to choose from that address various conditions, for the sake of simplicity we are recommending here that you do one of these three:

Middle Pillar Mudra: Hold the hands six inches apart, palms facing each other, at the heart center. This creates a healing space within the aura and breaks through challenges

Prayer Pose: Palms touch with thumbs crossed over - This mudra neutralizes the energies within the electromagnetic field, thereby establishing balance within the practitioner.

Hands on the Heart: The hands are an extension of the heart, and this mudra reconnects us with our heart and our inner essence.

You might also choose to use a mudra, or hand-seal, while you are breathing. Mudras are very important tools for directing the body’s innate healing energy towards health and happiness. Mudras are powerful symbols that bypass the intellect and communicate directly with the subconscious mind. Every book written by Joseph Michael Levry includes mudras. The Code of the Masters has an extensive selection of mudras and the DVD Radiant Health with Naam Yoga has a large mudra description and instruction section.

Step Five: Chant Your Chosen Mantra

Part I – Choose an accompanying CD

While the choice of mantras is quite vast, the below recommendations are particularly good for beginners.

l To overcome health challenges try Ra Ma Da Sa: Healing Sound, The Healing Spirit of Ra Ma Da Sa, or Kabbalah for Healing. These meditation music CDs contain mantras and vibrations that have been used throughout time for physical and emotional healing.

l To attract opportunities into your life, for prosperity, and wealth, try Green House, Seal of Higher Destiny, or Mystic Light. The mantras and sound currents on these CDs will break down the blocks that stand between you and your desired goals.

l To create emotional harmony (including healing depression, combating addiction, and healing destructive patterns) try Blissful Spirit or Soul Trance. These CDs contain powerful healing tracks that will give you the happiness and courage you need to self-heal.

l To develop intuition and for higher guidance, try The Flow of Naam, The Seal of Higher Destiny, or Heaven’s Touch. The meditation music on these CDs will heighten your intuitive powers and guide you safely through life’s challenges.

Part II – Familiarize yourself with your chosen mantra and meditation music

The first thing you will want to do is to familiarize yourself with the specific mantra you are working with. Listen to the mantra on the meditation music CD and then try repeating it slowly out loud. Repeat it over and over until you feel comfortable with it. If you need to, look at the pronunciation guide. Notice how the combinations of syllables are causing the tongue to strike the various meridians along the upper palate of the mouth. Try taking deep breaths and reciting the mantra as many times as you can on one breath until you have it memorized.

Part III: Put your hands in the mudra you have chosen.

Part IV: Starting the Meditation

Now that you are seated comfortably, familiar with your mantra, and have your hands in a healing mudra, you can begin to chant along with the CD. We recommend chanting for at least 11 minutes. There is a very specific reason for this. It takes 11 minutes for the effects of the mantra to impact the glandular system. The glands are the guardians of our entire health. When stimulated, they release the regulatory chemicals that give the body a sense of bliss and euphoria. Try to do your meditation every day for 40 days, and if you can, at the same time of day. This will further deepen its healing impact. Your body will begin to crave the peace and equilibrium that are brought on by the meditation.

Part V – Closing the Mantra

To end your meditation, simply inhale deeply and suspend the breath, stretch your arms overhead, and then shake your hands vigorously for 15-30 seconds as you continue to breathe deeply. This distributes the prana or energy you have created throughout the entire body.

Most people chant more than one mantra. We recommend that self prescribing beginners do no more than three in a day. Some choose to do one mantra in the morning and a different one at night. Others do the same meditations morning and night.

Step Seven: The Prayer of Love, Peace and Light

Recite the Prayer of Love, Peace and Light as shown below. There is a beautiful audio version of this prayer in the Blissful Spirit CD and the Healing Fire CD. Many enjoy lying peacefully on their back while listening to this prayer repeatedly. This prayer is a positive affirmation that blesses yourself, loved ones and all known and unknown.

This prayer can be done in your choice of the same mudras listed in Step Four above. Please also note that you can watch a beautiful video of this prayer and send it to your friends right on our Facebook page by clicking on the Send Light tab.

Step Seven: Tune Out

The closing of a personal meditation can vary greatly. We suggest that you say your personal prayers in whatever way is right for you and have at least a short moment of silence. Many like to recite positive affirmations and even review a list of personal goals.

One way to complete a meditation is by saying the following Bij Mantra: Sat Nam. Inhale, as you exhale say a long SAAAAAAAAAAAAAAAAT and a short Nam, all in one exhale. This means truth is my identity or my name is truth. This is typically done in prayer pose. 

Frequently Asked Questions

When is the best time to meditate?

Meditation can be at any time however there are times when it is most effective. Meditating between the hours of 4 - 7 am and 4 -7 pm is most effective because those are the times that the human mind and electromagnetic field are most open to change. These are the hours of sunrise and sunset.

Do I need to do the same mantras day and night?

Some people choose to do the same mantra day and night if they feel the need to increase the effect of that particular meditation. Others choose to use different mantras in order to address their various needs. It is also common to make a more extensive practice during the hours they have more time and a shorter practice during the busier hours.

Can I meditate while driving or exercising?

While performing a full practice during driving or exercise would not be appropriate it is suggested to listen and chant to many of the mantras during daily activity. Listening and chanting/singing to the mantras is a wonderful way to spiritualize your daily experiences and to emphasize the effect of your daily meditations. For example, listening to Triple Mantra in the car while driving will bring protection to driving. Listening to Ramadasa while resting or cooking is excellent for creating a healing environment. Chanting Eck Ong Kar from the Seal of Higher Destiny CD while taking a walk helps to bring life into order. It is strongly recommended that you integrate the meditation music into your daily life to allow you to bring these powerful and ancient words of power into your consciousness, strengthen your electromagnetic field, enhance communication and bring healing into your environment.

How long should I practice a particular meditation before replacing it with a new one?

A Naam Yoga daily meditation is a vast and effective science. The process of human growth occurs over time and in stages. Choose a daily meditation program based upon your most important needs, continue for 40 to 120 days and then alter the program if needed. We suggest that you use between one and four mantras in one chanting program. On the other hand, you may listen to as many as you like. While in the process of sitting through the meditation, you may experience a gamut of emotions, thoughts and feelings. Some feel very calm, others find their mind wonders through many thoughts and some occasionally feel overcome by emotions. This is the process of the unconscious becoming conscious and your entire being becoming aware of important aspect of your life that need addressing. The process of meditation causes people to become more spiritual. True spirituality is the state of becoming aware and conscious of themselves and their surroundings. A spiritual person begins to see the probable impact of their speech and actions. Many find that keeping a journal is a useful adjunct to the meditation program.

For more breathing and meditation techniques, yogic exercises and poses for specific conditions, please refer to the book the Divine Doctor: Healing Beyond Medicine.

Have a question? Email us and we will try to answer it here.

In this intimate interview, Joseph Michael Levry (Gurunam) discusses the hidden power of words, the spiritual art and science of Naam Yoga and the Harmonyum Healing System. "We are both the key and the door." This is a truly fascinating account of the infinite potential that exists within each of us and what we can do now to begin the process of awakening our Divinity. There are four mantras mentioned in this interview. They can be found on the Flow of Naam, Sounds of the Ether and Soul Trance CDs, respectively. Source: KFAI Radio's Health Notes with Kinshasha Kambui  

Note: The suggestions on this page are provided for educational purposes only and should not to be interpreted as medical advice.