Guided Primordial Sound Meditation Practice
A guided meditation practice combining breath awareness, self-inquiry, mantra meditation, and deep rest.
These guided meditations are primarily designed for students of the Learn to Meditate program who have been introduced to Primordial Sound Meditation and their personal mantra practice.
However, anyone is welcome to experience and enjoy these recordings.
If you have not learned a personal primordial sound mantra, simply use the mantra “So Hum” silently to yourself during the mantra section of the meditation.
“So Hum” is a traditional universal meditation mantra connected to the natural rhythm of the breath and is suitable for anyone beginning this style of practice.
The practice gently combines several ancient Vedic meditation approaches into a single experience designed to help quiet the mind, settle the nervous system, and reconnect you with a deeper sense of awareness and presence.
Rather than trying to “stop thinking,” the meditation encourages a softer relationship with the mind — allowing thoughts, sensations, and emotions to come and go naturally while attention gradually settles inward.
If you are interested in learning more about the meditation approach behind these recordings, please click the Learn to Meditate link in the title section above.
What Happens During the Meditation?
This meditation unfolds in several gentle stages.
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We begin by simply observing the breath without trying to control it.
This helps the body settle, quiets mental activity, and gently brings awareness into the present moment.
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During the meditation, you’ll be invited to reflect silently on four simple questions:
Who am I?
What do I want?
What is my purpose?
What am I grateful for?
These are not questions to “figure out” intellectually.
Instead, they are intended as quiet points of self-inquiry — allowing thoughts, feelings, images, or deeper intuitions to arise naturally without judgment.
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This part of the meditation gradually softens our attachment to the roles and identities we carry through life.
Beginning with our full name, then first name, then simply “I am,” the practice gently points awareness back toward a deeper sense of presence beneath personality, labels, and conditioning.
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The central part of the meditation uses silent mantra repetition.
A mantra is not an affirmation or something to concentrate on forcefully. It is used gently and effortlessly — more like listening than trying.
The mantra becomes a simple vehicle for allowing the mind to settle into quieter levels of awareness.
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After the mantra portion, there is a period of simply resting.
Nothing to do.
Nothing to achieve.
Just awareness, presence, and being.This quiet integration phase is an important part of the practice.
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The meditation closes with four subtle intentions:
Joyful, energetic body
Loving, compassionate heart
Reflective, alert mind
Lightness of being
These are not forced affirmations, but gentle directions for how we wish to move through life.
Creating a Regular Practice
Meditation tends to work best when approached gently and consistently rather than perfectly.
A few simple suggestions:
🌅 Best Time
Many people find early morning or late afternoon ideal, when the mind is naturally quieter and there is a little more space to turn inward.
More important than the exact time, though, is consistency.
Meditating at roughly the same time each day can help create a natural rhythm and familiarity around the practice. Over time, both the mind and body begin to recognise and settle into that space more easily.
As Jay Shetty says, “spaces have energy and time has memory.”
The more regularly you return to the practice, the more those moments in your day can begin to carry a sense of calm, stillness, and presence of their own.
🍃 Environment
Choose a comfortable, quiet space where you’re unlikely to be interrupted.
You do not need a special meditation room or perfect conditions.
🪑 Posture
Sit comfortably in a chair or on the floor with your spine relaxed but upright.
Comfort matters more than forcing a posture.
⏳ Consistency Over Intensity
A regular daily practice — even 20 minutes — is often more beneficial than occasional long sessions.
Small, steady practice tends to create the deepest long-term change.
🌊 Let Go of Expectations
Every meditation feels different.
Some sessions feel calm and spacious.
Others feel busy or emotional.
Both are completely normal.
The practice is not about achieving a particular state, but gradually developing a different relationship with your inner experience.
Guided Meditation Recordings
20 Minute Version
A shorter practice for daily meditation, busy mornings, or when you want a simple reset during the day.
30 Minute Version
A longer practice with more spaciousness for deeper settling and rest.
🌱 What to Expect
Meditation is a very personal experience, and no two sessions are exactly the same.
At times you may feel:
deeply calm and relaxed
mentally busy
emotional
peaceful
restless
clear and present
sleepy or tired
spacious and aware
All of these experiences are completely normal.
The mind naturally moves through different layers of activity and rest. Some days the meditation may feel very quiet, while other days thoughts and emotions may seem more active.
You do not need to “do it perfectly.”
If you notice your attention drifting, simply return gently to the practice without frustration or judgment.
Over time, many people begin to notice subtle changes not only during meditation, but in daily life — feeling more grounded, less reactive, more aware, and more connected to themselves and others.
Often the real benefits are noticed outside the meditation itself.
Frequently Asked Questions
🕊️ What is mantra meditation — and how is it different from concentration?
Mantra meditation is not about focusing intensely or trying to control the mind.
In concentration-based practices, attention is usually directed toward a single object — such as the breath, a candle, or a point of focus — with the intention of maintaining steady attention.
In this meditation, the mantra is used more gently and effortlessly.
Rather than concentrating on the mantra, you simply allow it to arise softly in awareness — almost like listening to a quiet sound or remembering something faintly.
If thoughts come, there is no need to resist them or force them away.
Whenever you notice your attention has drifted, you simply return easily to the mantra.
The practice is less about controlling the mind and more about allowing the mind to gradually settle naturally into quieter levels of awareness.
🌊 What if the mantra changes during meditation?
This is completely normal.
The mantra may become:
faster or slower
louder or fainter
clear or distorted
subtle or almost like a faint impulse
Allow it to change naturally without trying to control it.
As long as you still recognise it as your mantra, continue gently repeating it.
💭 Is it normal to have thoughts during meditation?
Yes — absolutely.
Thoughts are a natural part of meditation.
You may notice:
memories
planning thoughts
emotions
random mental chatter
images or colours
sounds or sensations in the body
None of this means you are “doing it wrong.”
Whenever you realise your attention has drifted away from the mantra, simply return to it gently and easily.
✨ What if I experience emotions or physical sensations?
Sometimes meditation allows the body and mind to release accumulated stress or tension.
You may notice:
tingling
heaviness
warmth
twitching
emotional waves
sensations in the chest or heart area
These experiences are usually temporary and completely normal.
If a sensation or emotion feels strong, allow yourself to simply notice it without resistance. Once it settles, gently return to the mantra.
😴 What if I fall asleep?
Falling asleep occasionally during meditation is very common.
Usually it simply means your body is tired and needs rest.
If you wake during the meditation, sit quietly for a few more minutes before getting up.
Over time, as the body becomes more rested, meditation often becomes more alert and awake.
🔔 How long should I meditate for?
The recordings on this page are offered in both:
20-minute sessions
30-minute sessions
A regular daily practice is generally more important than meditating for long periods occasionally.
Many people find 20 minutes once or twice daily to be a supportive rhythm.
⏰ Should I use a timer?
Yes — many people find it helpful, especially when first developing a meditation practice.
If using a timer, choose a soft bell or gentle chime rather than an abrupt alarm sound.
Over time, many meditators naturally begin to sense when the meditation is complete.
🪑 Do I need to sit in a special position?
No.
Comfort matters more than posture perfection.
You may sit:
in a chair
on a cushion
cross-legged on the floor
Allow your spine to be relaxed but upright.
If you need to adjust your posture during meditation, that is completely fine.
🌌 What is “the Gap”?
Sometimes during meditation there may be brief moments where:
the mantra fades
thoughts become quiet
awareness feels still and spacious
In the Vedic tradition, this is sometimes referred to as “the Gap” — the quiet space between thoughts.
It is not something to force or chase.
The more gently and effortlessly you meditate, the more naturally these moments may arise on their own.
🌱 How do I know if I’m meditating correctly?
The most important thing is ease.
There is no “perfect” meditation experience.
Some meditations feel:
peaceful
restless
emotional
sleepy
spacious
busy
All of these can be part of a healthy meditation practice.
If you notice you’ve drifted away from the mantra and gently return to it, you are meditating correctly.
☀️ Is there such a thing as a bad meditation?
No.
Every meditation gives your body and mind what they need at that particular time.
Some days the experience may feel deeply calm.
Other days it may feel active or unsettled.
Both can still be beneficial.
Often the real changes are noticed gradually in everyday life — feeling calmer, clearer, more grounded, and less reactive over time.