Stressful times call for calming practices. I recently learned a Hamsa mantra meditation from Erin Doppelt that served me and I wanted to share.
This simple Hamsa mantra chanting meditation is a powerful breathwork technique to relax the nervous system quickly.
The Hamsa or Hamsa Hand is a symbol associated with the hand of God, protection, and good fortune as well as peace throughout the world. The Hamsa mantra is associated with a vibration of infinite consciousness to unite us each with divine source/God and higher consciousness. The two syllables - ham and sa - are similar to how our natural inhale and exhales sound. Hamsa meditation has also been said to cultivate a vibration that connects us to our heart per Yoga Journal.
To practice the Hamsa chanting meditation:
On your inhale say “ham“ aloud in a quick almost panicked breath as if you’re gasping in “ham”
On your exhale slowly let out “saaaa“ in a slow, sigh-like release
Repeat for a few minutes (always return to normal breath if you feel light-headed and then continue when ready)
This version is a great meditation for anxiety or panic attacks as one can lean into the anxious breath with an almost hyperventilating-like inhale of “ham” to breathe into the panicked breath rather than against to regain control with the meditation, similar to how you turn your car in the direction of a slide on ice or snow rather than resisting the turn to regain control. Research has shown one can’t be in a panicked state with controlled breath. Yoga philosophy also teaches when you can control your breath you can control your mind and emotions.
I was told this meditation is good in a cave with an echo for effect, but it is also great in the shower for an echo. I’ve tried it in the shower and enjoyed the effect.
I definitely felt more energized and centered with a higher vibrational feeling after practice this mantra chanting meditation. I love that on a busy day this can be used for a quick impact on mood. Even when feeling good there are so many stressors in life it’s important to have breath work to utilize.
You could also incorporate a Mudra (gesture) with this meditation such as the chin (consciousness) Mudra connecting thumb and pointer in a circle with palms up and the rest of fingers relaxed which is a Mudra intended to help us connect to our higher self as well as calm and boost mood.
I recommend getting comfortable in an upright position or hopping in the shower, taking a few slow breaths to prepare and then trying this meditation.
May we all feel more peace and protection in these times.