Nada Bhrama Meditation
(Enneagram Balancing Meditation)
Sit in a comfortable chair with good back support as opposed to lying down. Avoid direct sunlight and sources of noise as these may be distracting. The room should be comfortably warm or you should be dressed warmly. Place your feet flat on the ground.
Mudra Hand Position
Men: Place the palm of left hand over your navel, and then place your right hand on top of you left hand, with thumbs touching.
Women: Place the palm of right hand over your navel, and then place your left hand on top of you right hand, with thumbs touching.
Relaxation and Centring
Close your eyes and they should ideally remain closed throughout the meditation to reduce distraction and diversion of your focus. Call on all parts of your consciousness to be present. Parts of yourself that might be in the future, the past, with other people or situations. Take a few deep breaths, filling your lungs and removing stale air that maybe present in the bottom of your lungs. With each out breath, you become more and more relaxed.
Imagine roots growing from the soles of your feet, growing deeper and deeper into the earth.
Imagine a cloak of light surround your entire body. Your intention is to protect your energy from leaving your body or energy from outside influences entering.
|Head||3 Minutes||Ooh “snow”|
|(silence)||3 Minutes||Continued focus on the head|
|Heart||3 Minutes||Ou “who”|
|(silence)||3 Minutes||Continued focus on the heart|
|Hara (gut)||3 Minutes||Ma “man”|
|(silence)||3 Minutes||Continued focus on the hara|
With each mantra, the aim/intention is to feel the physical vibration in each centre. This may take practise. By feeling the vibration in each centre we are strengthening or re-establishing the connection between the centres and allowing the energy/communication to flow more easily. Hold the focus on this centre through the mantra. If any thoughts should enter your mind, don’t be upset this is normal, just gently bring your focus back to the meditation. The mantra sound should be clear and constant without strain. As soon as you have spent the air in your lungs, stop the mantra and take another in breath and repeat the mantra. Spend 3 minutes between each mantra and after the last mantra, to maintain focus on the centre in silence and allow the energy to fill the centre. Avoid the use of clocks or watches. 3 minutes is what you perceive it to be. Perhaps note the time before you start and when you finish and use this to gauge time for future practice.
Slowly bring your awareness back to the room/environment. Feel the physical contact of your body in the chair, the pressure of your feet on the ground and your hands over your hara.
Hear any sounds and the sense of warmth/cool in the room.
Slowly open your eyes and rise from the chair when you are ready.
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This meditation is available here to download and print for your convenience. Nada Bhrama Meditation PDF