AH-Chanting is a Sufi meditation method that can facilitate energetic renewal and uplift. By placing the sound “AH” at the heart chakra (felt within the mid-sternum and mid-shoulder blade spaces), vital energy (prana; chi) is stimulated through concentrated vibration, to circulate more freely and dynamically. This simple, enjoyable method contributes to emotional cleansing and helps inspire a vital awakening of one’s “compassionate heart.” (Sustaining the AH sound also assists in dispersing accumulated tension between the shoulder blades – a common modern affliction!)
- Relax in a comfortable seated posture on a mat or in a chair. Close your eyes for easier concentration. Begin by localizing your awareness within the heart chakra. Feel the space.
- Inhale slowly and comfortably deeply, feeling as if you are drawing breath-energy directly into the heart chakra. (If you visualize easily, see a cleansing-healing white mist entering and pervading your lungs.) Then, begin to produce the expansive sound “Ahhhhhhhhh,” at a low to medium pitch, evenly sustaining the sound for a comfortable duration. AH is felt to emanate and expansively radiate from within the heart chakra. (This emanation can be visualized as golden light.)
- While replenishing your breath, continue to hear and feel the AH-sound. Then again, exhale sounding “Ahhhhhhhh,” steadily without strain. Enjoy several consecutive rounds maintaining your internally localized feeling focus. 5-10 rounds is sufficient as a lead-in to meditation practice, where additional methods might then be employed. However, if one will sustain this simple application alone, allowing fuller engagement and progressive opening, it can be a profound meditation in itself.
Maintenance Method: Periodically throughout the day center your awareness within the heart chakra, and endeavor to greet life from here. Also, when you have a quiet moment breathe rhythmically and gently a few times, as though directly in and out through this vital center as a cleansing action. This will help keep your heart chakra free of energetic congestion, dispersing inhibition and fear while instilling a sense of calm empowerment. With continued application of the AH-sound and heart chakra breathing, you will more easily enjoy and express the inherent unconditionally loving, expansive qualities of this “door of the heart.”