Naam Yoga & Meditation for Beginners - Self Healing Mudras, Mantras, and Pranayama
View The NAAM Yoga & Meditation Video Gallery
Naam Yoga & Meditation Techniques (also referred to as Naam Yoga Therapies):
General Meditation Techniques and Guidelines:
We suggest that you read over the Naam Yoga Therapies terms in our glossary. This will give you a foundation of understanding of what each of these terms means as well as how these ancient yogic helaing meditation techniques work.
Best times for meditation: Between 4-7am and 4-7pm. Meditate in the early morning hours to improve your health and in the early evening hours for protection. If it is not possible to meditate during these times, do not let that hold you back, anytime will work, it is your intention and consistency that are most important.
Meditations should be done over a 40-120 day period of time every day. It is more important to meditate consistently every day then it is to meditate for a long amount of time each day. Ideally you want to do your chosen meditation for 11min. everyday for 120 days.
The first 40 days breaks old patterns and habbits in the mind
The next 40 days creates a new pattern into the brain.
The last 40 days the new pattern sets the new pattern as a new habbit in the mind
Setting your space for Meditation: Set up a peaceful, beautiful, comfortable space to meditate. Face East if it’s an outside wall, if not, then place a candle in front of you and face an outside wall. The candle is a symbol of your chosen East.
Try to meditate in a quiet space, with little or no distractions if possible.
Use a timer as you meditate or one of the Yoga Music and Mantra CDs from our Yoga Store.
As you meditate you can sit in a comfortable seat on the floor or in a chair, any position that will allow the spine to stay long and help you to stay comfortable so that you can eventually learn to sit for extended periods of time.
With your eyes closed, concentrate your inward gaze to the space on your forehead between the eyebrows or on the tip of your nose with your eyes open 1/10. Both of these areas lie on the moon line which helps to bring the mind to a neutral space. At first, you may feel dizzy or cross-eyed, this is normal and with continued practice will become easier and eventually comfortable and focused.
Bring the tip of your tongue to the roof of your mouth behind the teeth as you meditate.
Intention is what matters. Set a reasonable daily commitment that you can achieve every day to stay consistent.
Meditate everyday for 1-11 min. with each meditation that you choose. Consistency is the key to how well a mudra, mantra or pranayama will work. If you set a goal that becomes too overwhelming it may cause you to skip your daily meditation practice because of time limitations and excuses. Not only do you weaken your willpower, by not being consistent, but you also hold yourself back from receiving the benefits that consistent practice can bring.
Meditation Time Guidelines and Benefits:
3 Minutes: Brings us back to our center. Aides circulation in the blood, adjusts electromagnetic field, shifts the chemistry of the blood
11 Minutes: Takes care of our nerves and affects our mind. Stimulates the third eye, which opens us to unseen possibilities; opens possibilities for change.
15 Minutes: Creates the law of love within us; opens us to love. In Kabbalistic Numerology you add together numbers to see the unseen effect they have on us. 1+5 = 6, the number which symbolizes love.
20 Minutes: Allows us to be balanced; 2 symbolizes moon energy which brings balance and neutrality.
22 Minutes:
Allows our 3 intellectual minds to merge:
Negative/ protective mind which protects us from danger
Projective/ positive mind which sees potential everywhere
Intuitive/ neutral mind which opens us to divine inspiration and guidance
31 Minutes: Entire mind and aura is balanced as well as the 5 Tattvas (elements). The number 31 in Kabbalistic Numerology adds up to 4 which is symbolic of matter. Meditating for 31 minutes spiritualizes matter because the 3, human soul, goes out to the 1 (one) and comes back. The number 4 is symbolic of magic and rulership over the physical plane and the elements.
Mudras can be used whenever you think of it, you do not have to meditate to receive the benefits of mudras. Results come with time and continued use. One of the keys to how well a mudra will work is repetition, if a mudra is practiced frequently the energetic pathways that it creates become clearer.
Mudras can generally be practiced for any amount of time weather it is for one minute when you think of it at your desk at work or if you choose to use it as you meditate for 30 minutes. The key is in frequent use to open up the energetic pathways in your body.
As you meditate you can use any Pranayama technique that you feel will benefit you and your heath. You may use any Mudra when you use Pranayama as a technique for meditation. These ancient yogic breath practices can be used for any amount of time from 1 minute up to 11 minutes. Make sure to monitor how you feel to gauge the length that you practice this yogic breath technique.
When you engage in chanting Mantras as you meditate follow the 8 Laws of Sound. First take time to listen to the mantras and how they sound as they are chanted. As you are learning how to chant the mantra pay listen closely to the sounds of the words so that you can have correct pronunciation of each word when you are chanting. It is also important to pay attention to the pace and tone that the mantra is being chanted.
You can use any Mudra that you desire as you meditate with a Mantra, sometimes particular Mudras and Mantras are suggested to be practiced together to achieve a desired effect, these are just suggestions, use what feels best to you. Meditate anywhere from 1 minute to as long as you’d like up to 11 minutes with any particular mantra, you can work your way up slowly, over time.