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Om Meditation Guide
A short, accessible attention practice
Choose a safe, comfortable place to sit or rest. You may keep your eyes open, softly lowered, or closed—whichever feels most comfortable. Notice the support beneath you and let your breathing remain natural.
Step 1: Notice one ordinary breath
Feel one inhale arrive and one exhale leave without trying to make either deeper, slower, or longer. You may notice movement at the nose, chest, or abdomen, or simply listen to sounds around you. No visualization is required.
Step 2: Choose an optional anchor
Continue with ordinary breathing. You can silently count each exhale, notice a neutral word such as “here,” or listen to a steady sound. If you choose to hum or say “Om,” use a comfortable volume and stop if your throat, breath, or body feels strained.
Step 3: Return gently
When attention wanders, notice that it wandered and return to your chosen anchor without judging yourself. Try a few breaths or stop at any time. Open your eyes or look around before standing. Stop if you feel dizzy, faint, short of breath, panicked, numb, painful, detached, or increasingly distressed. Seek appropriate professional care for severe, new, persistent, or concerning symptoms. Meditation is not medical or mental-health treatment. May you be at peace.