What is Om meditation? Plus, a step-by-step guide to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what Om meditation is all about, including the theory behind it and its possible benefits. Plus, a step-by-step guide for how to practice this technique.
Many of us associate the sound of “Om” with the chant that happens at the start or end of a yoga class. Or with the kooky wellness characters in film or tv who usually chant the sound in an over the top way. You know the ones.
There’s no doubt that the sound of “Om” has become intertwined with the concept of spirituality in pop culture, but the practice of Om meditation is actually an ancient tradition that has been practiced in many cultures for thousands of years.
Modern science is starting to prove what many meditators have long believed — that this practice has a wide array of possible benefits, including relaxation and stress-relief. The best part is, it’s easy to do! Maybe not so kooky after all.
Here’s what you need to know to start to soak up the big benefits from this simple practice.
What is Om meditation?
Om meditation is a practice that, you guessed it, involves chanting the sound “Om.” The goal of this chanting is to produce a vibration that can be felt throughout your body, possibly helping you relax and even focus.
This style of meditation is most commonly known for being used in yoga classes to help center yourself and prepare your mind for the practice. But it can be used alongside other activities or even meditations to help you tune in more deeply.
The theory behind Om meditation
The practice of Om meditation is deeply rooted in ancient spiritual texts and traditions—primarily Hindu and Buddhist teachings—whose theories suggest that the sound "Om" is the primal sound of the universe, encompassing all other sounds.
“Om” is thought to be the vibration from which the entire universe originates, representing the past, present, and future all at once. Because of this, chanting "Om" is said to connect you with this universal vibration, aligning you with the energy of the cosmos. Pretty cool, right?
The sound “Om” actually consists of three syllables—A, U, and M— that each have a particular meaning.
A (pronounced “ah”) is said to represent the beginning, creation, and the waking state.
U (pronounced “ooh”) is said to represent the middle, preservation, and the dream state.
M (pronounced “mmm”) is said to represent the end, destruction, and the deep sleep state.
Chanting “Om” is believed to bring balance to these three states, which may possibly help you feel more centered and peaceful.
What are the possible benefits of Om meditation?
Practicing Om meditation is thought to have a variety of benefits for your mind and body—no matter your experience level—and there are emerging studies that may validate these long held beliefs.
Reduces stress: May help calm your mind and reduce stress levels.
Improves concentration: May possibly improve your concentration and mental clarity.
Enhances emotional health: Might help you feel more balanced and emotionally stable.
Promotes relaxation: Vibrations may help relax your body and mind.
Increases self-awareness: Though to help you connect with your inner self.
How to practice Om meditation: a step-by-step guide
The best part about practicing Om meditation is that it’s extremely simple and can be done by anyone, anywhere, anytime. It may be helpful to start with the traditional practice—outlined below—but once you have the feel for it, try adapting it to support you in a variety of situations.
1. Find a quiet place
Choose a quiet spot where you won’t be disturbed. This could be a corner of your room, a peaceful outdoor space, or any place you feel comfortable and relaxed.
If you have the space, it’s nice to make a dedicated meditation room in your house — here are six tips to DIY it.
2. Sit comfortably
Sit cross-legged on the floor, or in a chair with your feet flat on the ground. If possible, trying to keep your back straight can help you stay alert and focused.
Check out these five different seated meditation postures if you need more guidance.
3. Close your eyes
Gently close your eyes to help you turn your attention inward. Take a few deep breaths to relax your body and mind. Breathe in deeply through your nose and slowly exhale through your mouth.
4. Set an intention (optional)
If you’d like, set an intention for your meditation. This may be a phrase like, "I am open to positive energy," or you might just focus on how you’d like to feel at the end of the meditation. Bringing a little more focus to the reasons you’re meditating helps to deepen your connection and stay motivated in your practice.
5. Start chanting Om
Take a deep breath in. As you exhale, chant the sound "Om." Break it into three parts: A (ah), U (ooh), and M (mmm). You may feel a bit silly at first, but just try to let the sound flow as naturally as possible.
6. Focus on the sound
As you chant, bring your attention to the sounds you're making and the vibrations it produces. You might notice as they start from your abdomen, move through your chest, and resonate in your head. Notice if it feels good to have these sounds flowing in and around you.
7. Repeat the chant
Continue chanting “Om” at a steady, comfortable pace for several minutes — set a timer for 5 to 10 minutes if that feels better to you.
8. Stay present
It's natural—and expected—for thoughts or feelings to pop up, so don’t get frustrated. If your mind starts to wander, just gently bring your focus back to the sounds and feelings of “Om” in your body. You can also try the noting technique, where you silently label the thought or sound that took your attention before returning your focus to the sounds and sensations happening in the present.
9. Finish slowly
When you’re ready to finish, or your timer goes off, slowly stop chanting and sit quietly for a bit. Feel the residual vibrations and notice how you feel now. Do you feel more calm? Peaceful? About the same? There’s no wrong way to feel, just take a few breaths and pay attention to the feelings and sensations in your body.
10. Open your eyes
Once you’ve taken in the effects of the practice, slowly open your eyes and take a moment to adjust. Bring any positive feelings of relaxation or connection into the rest of your day.
Om meditation FAQs
How do you chant Om correctly?
Find a comfortable sitting position and take a deep breath in. As you exhale, chant the sound “Om” as one continuous sound, but break it down into three parts: A (ah), U (ooh), and M (mmm).
Start with the “A” sound, letting it resonate in your lower abdomen.
Next, move to the “U” sound, feeling the vibration move up to your chest.
Finally, close your lips to make the “M” sound, allowing the vibration to travel to your head.
Focus on the sound and the vibrations it creates throughout your body, maybe even enjoy them! Don’t worry about getting it perfect right away, practice can help it feel more natural.
Can beginners practice Om meditation, or is it suitable only for experienced meditators?
Om meditation is a simple and accessible form of meditation that’s absolutely suitable for beginners. The aim is to create a peaceful and calming experience, so focus on enjoying the practice rather than worrying about doing it perfectly.
Start with short sessions and gradually increase the duration as you become more comfortable.
Why is chanting Om so powerful?
Chanting “Om” is thought to be powerful because it creates vibrations that resonate with your body and mind. These vibrations may help you feel more centered, calm, and connected.
The sound is thought to represent the essence of everything around us, so chanting it might help you feel a sense of unity and harmony. The physical act of chanting may also lead to vagal system stimulation, which can help regulate stress and promote relaxation.
The combination of mental focus and physical vibration can make Om meditation a good tool for achieving a state of peace and tranquility.
How often should one practice Om meditation to experience its full benefits?
To experience the full benefits of Om meditation, try to practice it daily for at least 5 to 10 minutes.
If possible, establish a regular time for your practice, such as in the morning to start your day with calmness, or in the evening to unwind before bed.
Over time, you may find that you want to extend your sessions as you become more comfortable with the practice.
Are there any specific times of the day that are best for practicing Om meditation?
You can practice Om meditation at any time of the day, but early morning or just before bed are often considered the best times.
In the morning, Om meditation can help set a calm and focused tone for the day ahead. It can help clear your mind and prepare you for whatever comes your way.
In the evening, practicing Om meditation can promote relaxation and help you wind down, which may make it easier to fall asleep.
However, the best time to meditate is whenever it fits into your schedule and feels right for you.
How does Om meditation compare to other forms of mantra meditation?
Om meditation is similar to other forms of mantra meditation, but it specifically focuses on the sound “Om.” This sound is considered to have a unique vibration that can enhance your meditation experience.
Other mantra meditations may use different sounds or phrases, each with their own benefits.
Om meditation is particularly valued for its simplicity and its calming effects, making it a popular choice for many meditators. Give Om meditation a try, but if it doesn’t suit you, that’s ok! You can always choose another mantra that works for you.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
