Practice · 4 min read
The Basics of Sound Meditation for Beginning Yogis
Eight practical rules for beginners: why the best meditation is on the sound of God’s name, when to practice it and what helps keep the mind focused.
Would you like to try something truly worthwhile in meditation? Learn the basics of sound meditation! Read this detailed article on which basics of sound meditation the Vedas recommend adopting as an authoritative practice in Kali-yuga.
At the very beginning, when I had only just started learning the basics of meditation, I decided almost at once: for me, the most proper meditation is meditation on sound. Not only because it gives results right away. But above all because a great deal is written about it in the Vedic scriptures.
It is held that meditation on sound (mantra meditation, prayers) is the only truly working method of spiritual progress in our age. That is why in this article I will share some of the practical basics of such meditation.
The practical basics of sound meditation
There are many recommendations on how to meditate: standing, sitting, in the evening, to music… The choice is enormous. But what do the Vedas say about it? How should one meditate properly at the very beginning of one’s spiritual path?
For beginning yogis I have singled out 8 rules of practical meditation. I will tell you about them briefly.
8 practical meditation tips for beginners
Meditate on sound
Meditation is a way of fixing your mind on God. The easiest way to do this is by repeating His name. Different spiritual traditions have special prayers in which the names of God are pronounced (the Hare Krishna mantra, the Jesus Prayer, the 99 Names of Allah and so on). You can choose the one that is closest to your heart. It is precisely fixing the mind on the sound of God’s name that is the simplest and most effective meditation.
Listen to the voice of a holy person
During meditation you can play a recording of a holy person’s voice as he prays or repeats the names of God. This recommendation is mainly for beginning yogis; Oleg Torsunov often uses it at his retreats.
There are also so-called “guided meditations,” in which the leader guides you with his voice wherever he wants to take you. But so far there are no such meditations that I would recommend.
Meditate early in the morning—this is fundamental
When is the best time to meditate? In the morning, of course. Morning meditation before sunrise is a way to attune yourself to nature’s own rhythm. At this time the energy of goodness is at work, and it helps you stay calm and peaceful. Because once the sun has risen, all kinds of household and work matters will distract you from a prayerful mood, and your meditation will not work out.
Recite the mantra or prayer for a holy person
When you immerse yourself in sound meditation, try to imagine yourself sitting beside a holy person dear to your heart, an elder or a spiritual master. It is important that you have a connection with this person. A subtle connection. Try to repeat the mantra or prayer as if this person is listening. Do it very attentively and sweetly, pronouncing every letter of the prayer clearly, without rushing anywhere, listening to every word. This method helps a great deal to concentrate on the sound and meditate properly.
Use candles or soft light during meditation
I don’t advise meditating under artificial light. Better light a candle and look at the flame, remembering that everything comes from God, that He is the source of all light. With electric light this is harder to do. With a natural flame it is much easier. Where there is light, there is no room for darkness. When meditation on God enters a person’s life, the darkness of that life gradually dissipates.
Keep a reminder of your meditation’s goal before your eyes
To fix your mind and heart on the goal you have chosen for your meditation, you can place your favorite scripture or a favorite printed text beside you. You can even open something similar on your smartphone (just don’t let it carry you off somewhere else). It could also be the text of the prayer itself. In short, anything that helps you meditate on God with gratitude and love. Glance at this text from time to time. It helps keep your mind on the goal of meditation.
Try to sit with a straight back
Does the posture in which you meditate matter? I will tell you as someone who learned to sit in “lotus” long ago: posture is of almost no importance for real meditation. All that is required is sincerity, a strong desire to please God by thinking of Him.
You need to be sincere. If you sit with a straight back, that in itself will be an expression of your sincerity. But if you deliberately meditate in a “seal pose,” in a relaxed state, it is a sign of an insincere heart, as if the object of your meditation were of no interest to you. In essence, you can sit, stand or walk—whatever is more comfortable for you. The main thing is to be sincere and as focused as possible. At the same time, a straight back, for those who can manage it, increases the chances of concentration.
Calm the mind with pranayama
At the same time, pranayama is a very beneficial yogic practice.
These rules and guidelines are quite enough for you to understand the basics of meditation, begin practicing it and gain real benefit. The results of proper meditation will be:
- a calm mind;
- freedom from stress;
- release from negative thoughts and feelings;
- an elevated consciousness.