Lisa Alexander

Transformational Speaker, Teacher, Healer & Creator of The Alexander Method® of Vibrational Sound & Energy Therapy

Lisa Alexander

Mantra Meditation

MeditationsLisa AlexanderComment
Ohmmmmmmm...............

Ohmmmmmmm...............

In our first few articles on beginning a meditation practice we focused on the posture and the breath.  There are many more breathing techniques besides the ones I previously mentioned. These were the most simple and effective for an early practice.  (prior meditations articles)

The next important part of beginning meditation is attempting to control what the Buddhists call the ‘monkey mind’, our wandering mind of to-do lists and other random thoughts.  Know that you won't always completely achieve this, and know that's OK. When you find your mind starting to wander, forget it, don’t get angry, instead forgive it,  just tell it next, never mind, etc… and return to focusing on your ‘in’ breath and ‘out’ breath. 

A great way to do that is with the ‘mantra’. A mantra is a one or two word phrase that you use to focus on your Breath. For example, at the Himalayan Institute where I studied, they often used the phrase “SOOO….HUMMM” . In Sanskrit, (ancient Indian text/language),  that means “I am that I am”.  So on the ‘in’ breath you would say out loud or to yourself…”SOOOO” and on the ‘out’ breath “HUUMMM”.  You can choose any two words you want, but your mind calms itself best if it focuses on something it doesn't know what it means.

The word mantra can be broken down into two parts: “man,” which means mind, and “tra,” which means transport or vehicle.  So the mantra is a powerful sound or vibration that you can use to enter a deep state of relaxed meditation.

Ohm or Aum is the most basic, well-known and powerful mantra you can chant. By repeating this universal mantra, you will create powerful, positive vibrations in your body. Chanting this, or another single syllable mantra, will help keep your meditation on track and on focus.  By repeating a mantra you will also help transform the mind by creating positive mental patterns.

Some of the other known benefits of mantra meditation are:

  • Reduced anxiety and stress
  • Deep relaxation
  • Strengthens the immune system
  • Creates compassion & empathy
  • Boosts awareness and promotes higher consciousness
  • Heightens intuition
  • Lowers blood pressure
Ohm Tuner

Ohm Tuner

Developing a daily meditation practice helps you to cultivate a more present, peaceful, and balanced lifestyle, which ripples out into every other aspect of your life and to those around you. Mantra meditation can help bring you back to a centered and present state of mind and being.

One of the great tools that I, my clients and students, have found particularly helpful in bringing on the relaxation and focus of the Ohm, is the use of theOhm tuner .  This simple weighted tuning fork is calibrated to the sound of the Ohm, 136Hz, and is simple to use.  I use this in my practice to help bring on an instant state of relaxation to my clients before we start an Alexander Method of Vibrational Sound Therapy session.  I also use this at the end of a session for deep grounding.

For Meditation, you can sound this tuning fork several times in your ears to start getting yourself vibrating and chanting to this frequency.   Before you know it, you will be relaxed and meditating like a Zen Monk.

I hope these techniques help you in cultivating a simple meditation practice that you can stick with and grow with.  The most important thing is to show up regularly to do this.  Even 5 minutes a day, everyday, will have a great and profound effect on you over all well being.

Namaste !

Lisa Alexander

Certified Meditation Trainer

Certified Master Vibrational Sound Therapist

Meditation for Beginners Part III

MeditationsLisa AlexanderComment

Meditation for Beginners Part III

The last few weeks I have been hosting live FaceBook events to give people a chance to learn, or re-learn some basics of meditation to start 2017 off in a calm, and more relaxed state of mind.  With all the energy of the more recent currents events, we all need to find some calm, centering peace of mind amidst the chaos going on around us.

Every week we have added a different breathing exercise, gone over postures, and did a very short guided meditation with some singing bowls.  Last week we added one of my favorite and useful breathing exercises…The 4-7-8 breath.

The 4-7-8 Breath is a simple, short breathing exercise that can be done anywhere and in any position.  I actually use and find this practice most beneficial when I’m stuck in traffic.  It brings instant calm to me in an other-wise stressful situation. It acts as a natural tranquilizer for your nervous system. Tranquilizing drugs work in the begging to calm you, but often lose their effectiveness over time, which is why you will feel the need to take more.   The 4-7-8 breathing exercise may seem subdued when you first try it, but strengthens in it’s effectiveness with repetition and practice. 

   To start, place the tip of your tongue against the ridge of tissue just behind your  upper front teeth, and keep it there through the process.   Exhale completely through your mouth, feel free to make a sound when doing so.

    •    Close your mouth and inhale quietly through your nose to a mental count of four.

    •    Hold your breath for a count of seven.

    •    Exhale completely through your mouth, again making a sound as you exhale completely to a count of eight.

    •    This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

In performing this breathing technique, you will always inhale quietly through your nose and exhale audibly through your mouth. Keep the tip of your tongue against the ridge of mouth just behind your upper front teeth during the whole process. The time you spend on each phase is not important. What is important is the ratio of 4:7:8.  Keep each exhalation twice as long as the inhalation.  If you have trouble holding your breath, speed the exercise up, but keep to the ratio consistent.  In this case you may want to adopt a 3:5:6 ratio breath.

Use this whenever anything upsets you. It will instantly relax you and allow you to react more calmly in any situation.  In the beginning you may feel a little light headed when you try this.  Just shorten you breathing time and soon this will adjust.  You can use this breathing technique to help you fall asleep.  Try it twice a day to fully reap it’s benefits. 

Please join us on our live meditation training Monday evenings from January 9th through February 13th on https://www.facebook.com/LisaAlexanderSpeaker/ at 7:00pm.  These are short, live meditations with instructions.

If you live in the Lehigh Valley, you can join our live group meditation workshops. Go here to learn more. We start with some simple instruction and use tuning forks, singing bowls and other instruments to put you into a deep theta state. Then I guide you through a beautiful, channeled meditation for an hour of pure bliss.  You won’t even believe that you have meditated that long.  When you come out of it you will go home relaxed and ready for the best night sleep ever.  You can read some of my clients comments here.

Namaste,

Lisa Alexander

Certified Meditation Trainer

Certified Master Vibrational Sound & Energy Practitioner

Certified Intuitive