The tamboura provides a soothing focus that helps to still the mind during meditation.

Tamboura

The sanskrit mantra OM NAMHA SHIVAYA means, I honor Shiva within myself (or I honor the Divinity within/I honor my deepest Self)

Sit in a comfortable upright position with your eyes closed. 

Chant Om Namha Shivaya along with the recording. 

Follow the same principle as in regular meditation/mindfulness ie focus the mind on the sound, externally and internally ie what you hear and the resonance the sound makes inside your body. 

As the mind wanders, bring it back to the mantra. Try and become one with the sound, the primordial energy. Feel it vibrate in your belly, at the base of your spine, in your chest, in your mouth, in your head, in your hands. 

You might want to start with 15 mins or so chanting and then increase the time. 

When you feel you've chanted enough, stop the recording. You may want to play the tamboura, or sit in silence. 

Take your focus to your breath, or silently repeat 

OM NAMAH SHIVAYA 

on the in breath  and 

OM NAMAH SHIVAYA

on the out breath 

Again if the mind wanders, bring it back to the breath/mental repetition. 

Om Namah Shivaya

Tantric practitioner and Jungian Psychotherapist, working with gay and bisexual men. 

Tantraman Sam

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