how to not give a fucknada yoga
sit down, close your eyes, and make a sound. a long, sustained "om" -- feel the vibration in your chest, your throat, your skull. hold it until your lungs empty. breathe in. do it again.
that's nada yoga, and it's one of the most accessible and underestimated forms of meditation.
sound as meditation
most meditation techniques ask you to focus on something passive -- your breath, a visual, a body sensation. nada yoga is different. you're the one creating the object of focus. the vibration of your own voice becomes the anchor.
this active element makes it easier for people who struggle with traditional sitting meditation. when your mind wanders (and it will), the sound pulls you back. you can feel when you've lost focus because the quality of the sound changes. it's a built-in feedback loop.
why vibration matters
this isn't mystical nonsense. sound vibrations have measurable physiological effects. chanting "om" has been shown to stimulate the vagus nerve, which activates your parasympathetic nervous system -- the "rest and digest" mode that most of us rarely access because we're perpetually stressed.
the resonance in your chest cavity and sinuses creates a physical sensation that gives your attention something concrete to hold onto. unlike watching your breath, which can feel subtle and slippery, the vibration is undeniable. it's right there, filling your body.
how to practice
- sit comfortably with your spine straight
- take a deep breath in through your nose
- exhale slowly while producing the sound "om" -- let the "o" fill most of the exhale, then close with "m"
- feel the vibration move through your body
- when the exhale ends, inhale and repeat
- continue for 5-10 minutes
once you're comfortable with "om," experiment with other sounds. some traditions use "ram," "ham," or simply humming. find what resonates -- literally -- with you.
try it tonight
five minutes before bed. sit, breathe, sound. notice how different your mind feels after compared to scrolling your phone until you pass out. that difference is the practice working.
if this resonated, share it with someone who needs to hear it.