Simple Sound Meditations

Hari Om
These mantras have the power to completely transform your life, and their effects can be felt almost immediately once you take them up on a regular, daily basis.
These three mantras give you 
1. greater vitality, strength, resilience and balance in the body and mind,
2. mental clarity, focus, understanding and development of your creative potential, and
3. protection against negativity in all forms, both from your environment and from within your own mind, and the experience of peace and harmony.

Done first thing in the morning right after waking up, adding these mantras to your life will be one of the best decisions you'll ever make.

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Morning Mantra Sadhana

Advanced form - beeja (seed) mantras combined with Sūrya mantras:

Oṃ hrāṃ mitrāya namaḥ
Oṃ hrīṃ ravaye namaḥ
Oṃ hrūṃ sūryāya namaḥ
Oṃ hraiṃ bhānave namaḥ
Oṃ hrauṃ khagāya namaḥ
Oṃ hraḥ pūṣṇe namaḥ
Oṃ hrāṃ hiraṇyagarbhāya namaḥ
Oṃ hrīṃ marīchaye namaḥ
Oṃ hrūṃ ādityāya namaḥ
Oṃ hraiṃ savitre namaḥ
Oṃ hrauṃ arkāya namaḥ
Oṃ hraḥ bhāskarāya namaḥ

Surya Mantras

Surya Mantras (with beeja) - 3 rounds

Simple form 2: Sūrya mantras (the mantras of the sun). Use the mantras one by one, in the order given, for each of the twelve postures of the sun salutation practice.

Oṃ mitrāya namaḥ
Oṃ ravaye namaḥ
Oṃ sūryāya namaḥ
Oṃ bhānave namaḥ
Oṃ khagāya namaḥ
Oṃ pūṣṇe namaḥ
Oṃ hiraṇyagarbhāya namaḥ
Oṃ marīchaye namaḥ
Oṃ ādityāya namaḥ
Oṃ savitre namaḥ
Oṃ arkāya namaḥ
Oṃ bhāskarāya namaḥ

Surya Mantras (no beeja) - 3 rounds

Simple form 1: beeja (seed) mantras only. Use for the twelve postures of the sun salutation, restarting the series of six during bhujangasana (the cobra pose).

Oṃ hrāṃ
Oṃ hrīṃ
Oṃ hrūṃ
Oṃ hraiṃ
Oṃ hrauṃ
Oṃ hraḥ

Beeja Mantras for Surya Namaskara - 3 rounds

Jaya Jaga Jananī

Jagatod-dhāriṇī mātā durgā 
Jagatod-dhāriṇī mā 
Jaya jaga jananī
Jaya jaga jananī
Jaya jaga jananī mā
Jaya gaurī devī, raṇa-chaṇḍī devī 
Jaya śiva-ramaṇā jago mā

Jaya Jaga Janani

Parama Mantra Rama Nama

A short audio version.
For a longer version with video, visit https://youtu.be/BV87ucR6icI

Rama Kaho Kirtan

Jaya jaya siva bhole bhandaari 
He aashutosha, he tripuraari

Jataa-juta mei ganga viraaje, 
Gale shesha ki maalaa saaje. 
Eka haatha mei shula liye ho, 
Duje damaru dhaari.

Patiton ko paavana karate ho, 
Sukha dekara duhkha ko harate ho. 
Sharanaagata hai aaja tihaari,
Meto saare sankata bhaari.

Umaa ramana karunaa ke saagara, 
Naava bhavara mei hai yaha jarjara. 
Paara lagaa do aakara aba tuma, 
Bigara gayi hai dashaa hamaari.
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Lead: Mahesh
Choir: Amritamurti, Mantramala, Neha, Anneka
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https://tlyp.info
https://thelivingyogaproject.com

Sri Sankara Mangalam

Kirtan performed by members of the Living Yoga Project.
Lead and harmonium: Mahesh
Response: Mantramala, Anneka, Neha
Tabla: Arvinder

Om Namah Shivaya Bolo

Lead and harmonium: Mahesh
Response: Mantramala and Anneka
Tabla: Arvinder
https://tlyp.info

Jaya Mata Kali

Lead and harmonium: Mahesh
Response: Mantramala, Anneka, Neha
Tabla: Arvinder

Jaya Radhe

Parama Mantra Rāma Nāma

Prema mudita mana se kaho rāma rāma rāma, 
 Kaho rāma rāma rāma.

Pāpa kaṭe duḥkha miṭe leke rāma nām, 
Bhava samudra sukhada nāva, eka rāma nām.  
Kaho rāma rāma rāma . . . 

Parama śānti sukha nidhāna eka rāma nām,  
Nirādhāra ko ādhāra eka rāma nām. 
Kaho rāma rāma rāma . . . 

Parama gupta, parama iṣṭa mantra rāma nām,  
Santa hṛdaya sadā basata eka rāma nām. 
 Kaho rāma rāma rāma . . . 

Mahādeva satat japata divya rāma nām,  
Kāśī marata mukta karata, kahata rāma nām. 
 Kaho rāma rāma rāma . . . 

Mātā-pitā bandhu sakhā saba hi rāma nām,  
Bhakta janana jīvana-dhana eka rāma nām. 
 Kaho rāma rāma rāma . . .

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Harmonium, lead vocal and production: Mahesh
Response vocals: Anneka, Mantramala, Amritamurti, Neha
Tabla: Arvinder

Parama Mantra Rama Nama (call & response)

Bhavasāgara tāraṇa kāraṇa he,
Ravinandana bandhana khaṇdana he. 
śaraṇāgata kiṅkara bhīta mane, 
Gurudeva, dayā kara dīna jane. 

Hṛdi kandara tāmasa bhāskara he, 
Tuma viṣṇu prajāpati śaṅkara he. 
Parabrahma parātpara veda bhaṇe, 
Gurudeva, dayā kara dīna jane.

Mana-vāraṇa kāraṇa aṅkuśa he, 
Nara trāna kare hari chākṣuṣa he. 
Guṇagāna parāyaṇa devagaṇe, 
Gurudeva, dayā kara dīna jane.

Kula-kuṇḍalinī tuma bhañjaka he, 
Hṛdi-granthi vidāraṇa kāraṇa he. 
Mahimā tava gochara śuddha mane, 
Gurudeva, dayā kara dīna jane.

Abhimāna prabhāva vimardaka he, 
Ati dīna jane tuma rakṣaka he. 
Mana kampita vañchita bhakti dhane, 
Gurudeva, dayā kara dīna jane. 

Ripusūdana maṅgala nāyaka he, 
Sukha śānti varābhaya dāyaka he. 
Traya tāpa hare tava nāma guṇe, 
Gurudeva, dayā kara dīna jane. 

Tava nāma sadā sukha sādhaka he, 
Patitādhama mānava pāvaka he. 
Mama mānasa chañchala rātri-dine, 
Gurudeva, dayā kara dīna jane. 

Jaya sadguru! Īśvara prāpaka he! 
Bhava-roga-vikāra vināśaka he! 
Mana līna rahe tava śrī charaṇe, 
Gurudeva, dayā kara dīna Jane.

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Gurudev, your grace can carry us across the ocean 
of worldly attachment and pain.
You alone can break the bondage of our limitations, 
because if one surrenders, all limitations disappear.
You are the manifestation of divine will. 
Gurudev, bless and protect us, the seekers of the supreme.

You are the sun which can remove the darkness of our hearts. 
You are the creator, preserver and destroyer, 
the embodiment of that transcendental truth, 
the complete form of the divine as declared by the Vedas. 
Gurudev, bless and protect us, the seekers of the supreme.

Even the shining devas proclaim your greatness.
You hold the controlling stick of the minds
of those disciples who can totally surrender. 
You open the inner eye of wisdom and intuition.
Gurudev, bless and protect us, the seekers of the supreme.

You are the awareness of the kundalini hidden deep within.
You untie the knot of ignorance in the hearts of your disciples. 
Only the purest in heart can know your greatness. 
Gurudev, bless and protect us, the seekers of the supreme.

You destroy all egoism and protect the humble and innocent.
Instill in us the greatest strength, 
for in our hearts we fear to lose faith,
even for one second.
Gurudev, bless and protect us, the seekers of the supreme.

The power of your name is such that by its repetition 
we are released from all kinds of pain.
You are the giver of joy and peace, the dispeller of fear.
Gurudev, bless and protect us, the
seekers of the supreme.

For the true disciple, your name alone brings happiness
and even the most impure can find peace through its sincere repetition.
My mind is restless day and night for your love.
Gurudev bless and protect us, the seekers of the supreme.

Liberator from sorrow, your love can take us to the highest.
You release us from the wheel of birth and death.
Let our minds rest always at your lotus feet, give us your complete
blessings, and protect us always.
Gurudev, bless and protect us, the seekers of the supreme.

Sadguru Vandana

One of the most enjoyable methods of deep relaxation and meditation, stimulating the whole body, harmonising emotions and unburdening the mind, swara sadhana is done here in two distinct ways - slow improvisation up and down the scale, and varying melodic patterns with a beat. 
All you need is some time set aside for yourself or a with group of like-minded people, and sing with us!

Recorded at the Neda Yoga Shala studio in Athens, November 2025.
https://nedayogashala.gr/en

Swara Sadhana without and with beat

Sadguru Vandana, a few kirtans, and a japa of the Rama Taraka mantra (Sri Ram Jaya Ram Jaya Jaya Ram)
For text, refer to Siddha Prarthana and Siddha Stotra Mala  by the Yoga Publications Trust, Munger, Bihar, India
www.satyamyogaprasad.net

Recorded at the Neda Yoga Shala studio in Athens, November 2025.
nedayogashala.gr/en

Bhajans, Japa, Kirtan

Hari Om

If 10-15 minutes is all you have, you can still get many of the benefits of Swara Sadhana by singing only the root notes of the scale (Sa and Pa)
Try it for yourself!

If you are interested in this technique and would like to learn more about it, as well as to experience the many different versions of it, write to me and enquire about my workshops EU- and worldwide.

Swara Sadhana Samples

Swara Sadhana for VERY busy people

The chanting of the mantra Om has been seen to influence the way the brain works, specifically by calming / disabling the more primitive parts of the brain which trigger instinctive stress responses.

The difference in the ratio of "O" and "M" again brings a profound difference in the type of waves produced by the brain (alpha and delta respectively), which leads to either a more vibrant, or deeper and internalising type of relaxation.

A taste of that experience can be had by chanting Om along with this recording.

Chanting Of Ooom, Ommm And Oomm

In this practice, you will experience the different qualities of the three sounds of the mantra Om.
Be aware of the whole body as you do so, as well as of the subtle differences each sound has on the mind.

Recorded live in Budapest on 3 March 2019 (in English with Hungarian translation)

Chanting Of Om As A-U-M

You can play this first thing in the morning to help you get used to the sequence, after which you just do it without any external instructions, at your own pace, pitch, etc.

Mahāmṛtyuñjaya Mantra

Oṃ tr(a)yam-bakaṃ yajāmahe sugandhim puṣṭi-vardhanam.
Urvā-rukam-iva bandhanāt mṛtyor-mukṣīya mā’mṛtāt.

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Gāyatrī Mantra

Oṃ bhūr-bhuvaḥ svaḥ tat-savitur-vareṇyam.
Bhargo devasya dhīmahi dhiyo yo naḥ prachodayāt.

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Durgādvātriṃśannāmamālā (Thirty-Two Names of Durga)

Om durgā durgārti-śamanī durgā-padvini-vāriṇī.
Durgamach-chhedinī durgasādhinī durganāśinī.

Durgatod-dhāriṇī durga-nihantrī durga-māpahā.
Durgama-gyānadā durga daitya-loka-davānalā.

Durgamā durgamā-lokā durgam-ātma-svarūpiṇī.
Durga-mārga-pradā durgama-vidyā durgamā-śritā.

Durgama-gyāna-saṃsthānā durgama-dhyāna-bhāsinī.
Durgamohā durgamagā durgam-ārtha-svarūpiṇī.

Durgam-āsura-saṃhantrī durgamā-yudha-dhāriṇī.
Durgamāṅgī durgamatā durgamyā durgam-eshvarī.

Durgabhīmā durgabhāmā durgabhā durgadāriṇī.

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To learn about classical yoga, explore available online classes and more, visit https://www.syclondon.com/online-yoga-meditation-classes

Full Morning Mantra Sadhana

Mahāmṛtyuñjaya Mantra

Oṃ tr(a)yam-bakaṃ yajāmahe sugandhim puṣṭi-vardhanam.
Urvā-rukam-iva bandhanāt mṛtyor-mukṣīya mā’mṛtāt.

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Gāyatrī Mantra

Oṃ bhūr-bhuvaḥ svaḥ tat-savitur-vareṇyam.
Bhargo devasya dhīmahi dhiyo yo naḥ prachodayāt.

—

Durgādvātriṃśannāmamālā (Thirty-Two Names of Durga)

Om durgā durgārti-śamanī durgā-padvini-vāriṇī.
Durgamach-chhedinī durgasādhinī durganāśinī.

Durgatod-dhāriṇī durga-nihantrī durga-māpahā.
Durgama-gyānadā durga daitya-loka-davānalā.

Durgamā durgamā-lokā durgam-ātma-svarūpiṇī.
Durga-mārga-pradā durgama-vidyā durgamā-śritā.

Durgama-gyāna-saṃsthānā durgama-dhyāna-bhāsinī.
Durgamohā durgamagā durgam-ārtha-svarūpiṇī.

Durgam-āsura-saṃhantrī durgamā-yudha-dhāriṇī.
Durgamāṅgī durgamatā durgamyā durgam-eshvarī.

Durgabhīmā durgabhāmā durgabhā durgadāriṇī.

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To learn about classical yoga, explore available online classes and more, visit https://www.syclondon.com/online-yoga-meditation-classes

Morning Mantras With Durga (for practice)

If you wish to start your morning mantra sadhana but are still struggling with the Durga mantra, you can only do Mahamrityunjaya and Gayatri until you have learnt all of them by heart.
When the 32 names of Durga are included, switch to the full practice.

Mahāmṛtyuñjaya Mantra

Oṃ tr(a)yam-bakaṃ yajāmahe sugandhim puṣṭi-vardhanam.
Urvā-rukam-iva bandhanāt mṛtyor-mukṣīya mā’mṛtāt.

—

Gāyatrī Mantra

Oṃ bhūr-bhuvaḥ svaḥ tat-savitur-vareṇyam.
Bhargo devasya dhīmahi dhiyo yo naḥ prachodayāt.

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To learn about classical yoga, explore available online classes and more, visit https://www.syclondon.com/online-yoga-meditation-classes

Morning waking up sequence without 32 Names of Durga

Recorded in Montclair, New Jersey, in September 2019

Ganesha Sharanam (Live)

recorded live at the Heart of Village yoga studio in Manchester, Vermont.

Hanuman Chalisa, Call & Response

All 14 Vedic chanti mantras in one go, to use once you have learnt them individually.

Vedic Shanti Mantras - Whole

Shanti mantra from the Aitareya Upanishad, invoking understanding of the highest truths.
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Om vāṅ me manasi pratiṣṭhitā-mano me vāchi pratiṣṭhitam- āvirā-vīrma-edhi. Vedasya ma āṇīsthaḥ śrutaṃ me mā prahāsīḥ. Anenā-dhītenā-horātrān-sanda-dhāmy-ṛtaṃ vadiṣyāmi satyaṃ vadiṣyāmi. Tanmāmavatu tad-vaktāram-avatu avatu māmavatu vaktāram-avatu vaktāram. Om śāntiḥ śāntiḥ śāntiḥ.

Vedic Shanti Mantras - Line By Line - Stanza 8

This shanti mantra is from the ancient Rig Veda and is dedicated to Lord Ganesha, the remover of all obstacles.
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Om gaṇānāṃ tvā gaṇapatigvaṃ havāmahe kaviṃ kavīnām-upama-śravas-tamam. Jyeṣṭha-rājaṃ brahmaṇāṃ brahmaṇas-pata ā naḥ śṛṇvan-nūti-bhis-sīda sādanam. Om haṃsa haṃsāya vidmahe paramahaṃsāya dhīmahi. Tanno haṃsaḥ prachodayāt. Om namo hiraṇya-bāhave hiraṇya-varṇāya hiraṇya-rūpāya hiraṇya-pataye ambikā-pataye umāpataye paśupataye namo namaḥ.  Ṛta-gvaṃ satyaṃ paraṃ brahma puruṣaṃ kṛṣṇa-piṅgalam. Ūrdhva retaṃ virūpākṣaṃ viśvarūpāya vai namo namaḥ. Om śāntiḥ śāntiḥ śāntiḥ.

Vedic Shanti Mantras - Line By Line - Stanza 1

Complete morning mantra sadhana

A quick recording as part of a morning mantra sadhana for the lockdown (visit https://www.syclondon.com/morning-mantra-sadhana for more details)

Hanuman Chalisa

Mahāmṛtyuñjaya Mantra

Oṃ tr(a)yam-bakaṃ yajāmahe 
sugandhim puṣṭi-vardhanam. 
Urvā-rukam-iva bandhanāt 
mṛtyor-mukṣīya mā’mṛtāt.

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To learn about classical yoga, explore available online classes and more, visit https://www.syclondon.com/online-yoga-meditation-classes

Mahamrityunjaya Mantra for learning

Review of the Day (lying down, before sleep)

Gāyatrī Mantra  

Oṃ bhūr-bhuvaḥ svaḥ 
Tat-savitur-vareṇyam 
Bhargo devasya dhīmahi 
Dhiyo yo naḥ prachodayāt 

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To learn about classical yoga, explore available online classes and more, visit https://www.syclondon.com/online-yoga-meditation-classes

Gayatri Mantra for learning

Durgādvātriṃśannāmamālā (Thirty-Two Names of Durga)

Om durgā durgārti-śamanī durgā-padvini-vāriṇī.
Durgamach-chhedinī durgasādhinī durganāśinī.

Durgatod-dhāriṇī durga-nihantrī durga-māpahā.
Durgama-gyānadā durga daitya-loka-davānalā.

Durgamā durgamā-lokā durgam-ātma-svarūpiṇī.
Durga-mārga-pradā durgama-vidyā durgamā-śritā.

Durgama-gyāna-saṃsthānā durgama-dhyāna-bhāsinī.
Durgamohā durgamagā durgam-ārtha-svarūpiṇī.

Durgam-āsura-saṃhantrī durgamā-yudha-dhāriṇī.
Durgamāṅgī durgamatā durgamyā durgam-eshvarī.

Durgabhīmā durgabhāmā durgabhā durgadāriṇī.

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To learn about classical yoga, explore available online classes and more, visit https://www.syclondon.com/online-yoga-meditation-classes

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