🕉 Beginner-Friendly Mantra Sequence

Duration: 15–20 minutes

Ideal for: Beginners or anyone seeking calm and focus before or after class at Santosha.

Setting: A quiet space — your mat at home or here in Santosha studio, Market Square South, Lisburn.

1. Grounding Breath – So Ham (I Am That)

• Sit comfortably with a tall spine.

• Inhale through the nose thinking So, exhale thinking Ham.

• Continue for 10 breaths, letting the mantra synchronise naturally with your breath.🪶 Purpose: Focuses the mind and connects breath with awareness — a great pre-class warm-up or post-run centring tool.

  
  

2. Gentle Warm-Up Flow with Sound

Move through slow, easy stretches to open the body before sitting again for mantra:

• Cat-Cow with slow inhales/exhales — 5 rounds.

• Seated Side Stretch each side.

• Neck rolls to release tension.While moving, softly hum Om on each exhale.🪶 Purpose: Combines breath, sound, and gentle movement to awaken prana (energy).

  
  

3. Seated Mantra Meditation – Om Shanti Shanti Shanti (Peace)

• Sit cross-legged or in a chair with feet grounded.

• Take a deep inhale, and as you exhale, chant:“Om Shanti Shanti Shanti.”

• Repeat 7 times, feeling the vibration ripple through your chest and into the room.

• Finish with silent observation for 2 minutes.🪶 Purpose: Invokes peace — perfect after class or at the end of a long day.

  
  

4. Heart-Centred Reflection – “I Am Enough”

• Bring one hand to your heart and repeat this affirmation softly aloud or silently for 1–2 minutes.

• Allow the phrase to blend with your breath: inhale acceptance, exhale tension.🪶 Purpose: Cultivates Santosha (contentment), aligning perfectly with the studio’s name and philosophy.

5. Closing – Om Chant (3 times)

• Take a deep inhale, exhale fully, and then chant Om three times.

• Sit quietly and notice how your body feels — lighter, calmer, clearer.

🌸 Optional Add-Ons at Santosha Yoga Studio

If you’re attending classes here at Santosha Yoga Studio, you can:

• Use your chosen mantra silently during Savasana (final rest).

• Attend meditation or yoga nidra classes to deepen your mantra practice.

• Join a workshop exploring yoga philosophy and sound meditation.