What is Primordial Sound Meditation?

I’m often asked if I practice a specific type of meditation, and the answer is, yes! While I practice various forms of meditation, the primary technique I use is called Primordial Sound Meditation (PSM) developed by the Chopra Institute. In fact, I love this technique so much I am in the process of becoming a certified PSM instructor. Below is an in depth description of PSM and its health benefits, but please reach out to me if you have questions or are interested in learning more!

An Ancient Technique with Modern Benefits

Primordial Sound Meditation (PSM) is a type of meditation that involves the use of mantras to access your inner self and reach a state of deep relaxation. The technique is rooted in India’s ancient Vedic tradition and was designed to help people reduce stress, improve overall health, increase their sense of inner peace and wellbeing, and access higher states of consciousness.

The origins of PSM can be traced back to 8th century India and the teachings of the Vedic sage, Adi Shankara. Initially, the practice was designed to help individuals connect with the divine and was often used as a tool for spiritual growth and self-realization. 

Over time, the practice has evolved and is now widely used as a modern tool by anyone looking to improve their physical and mental health, as well as those interested in spiritual growth and self-realization. In the early 1990s, Dr. Deepak Chopra and Dr. David Simon conferred with Vedic scholars in the U.S. and India and reintroduced the ancient tradition of PSM to the world. Since then, more than 100,000 people have received their personal primordial sound mantra.

The Role of Mantras in Primordial Sound Meditation

The defining element of the Primordial Sound Meditation technique is the use of mantras. In this context, a mantra is a sound that has no meaning. The literal Sanskrit translation of “mantra” is “mind instrument,” and it is a tool used for entering a deep state of rest. 

When you silently repeat a mantra in meditation, it creates a vibration that helps you slip into the space between your thoughts, into the complete silence that PSM refers to as “the gap”  (more on this important state later). Your mind is no longer caught up in its noisy internal chatter and is instead exposed to its own deepest nature: pure awareness.

Every student of Primordial Sound Meditation is given a personal mantra, based on their birth date, time, and location. This mantra is believed to be the vibration the universe was making (the “primordial sound”) at the time of your birth. There are 108 unique primordial sound mantras, which have been calculated following Vedic mathematical formulas based on the position of the moon. 

Physical Benefits of Primordial Sound Meditation

Meditation has been found to have a wide range of physical benefits, including stress reduction, improved immune function, and lower blood pressure. Stress that results from the fight-or-flight response (our most basic survival instinct) causes physiological changes such as increased heart rate, blood pressure, and stress hormone production; shallow, rapid breathing; decreased production of anti-aging hormones; and weakened immunity.

However, the state of deep rest achieved during meditation allows the body to heal itself by eliminating stress, fatigue, and toxins. 

A few of the physical benefits of meditation include:

• Stress Reduction: One of the most well-known and studied benefits of meditation is its ability to reduce stress. Studies have shown that regular practice of PSM can lower levels of the stress hormone cortisol, promoting inner calm and a more relaxed state of mind.
• Improved Immune Function: Meditation has also been found to boost immune function to fend off illness. Regular practice of PSM has been linked to increased activity in the genes that are responsible for producing infection-fighting antibodies.
• Lower Blood Pressure: Meditation has been found to lower blood pressure in individuals with hypertension, thus reducing the risk of heart disease and stroke.
• Better Sleep: Regular practice of meditation has been found to improve sleep quality and reduce insomnia, which can lead to better overall health and wellbeing.

Mental & Emotional Benefits of Primordial Sound Meditation

In addition to better overall physical health, meditation can lead to increased happiness, better attention and focus, healthier relationships, and expanded creativity. And ultimately, meditation can help you discover your true self and life’s purpose.

When we are living in a state of fight-or-flight, chronic stress undermines the areas of the brain that feel gratitude, compassion, and connection. Additionally, our awareness is constricted, along with our capacity for creative thinking and access to our life purpose.

However, the restful state of meditation encourages the brain to release the neurotransmitters (brain chemicals) related to happiness. And ultimately, as we are released from our constricted state, our awareness expands, and we experience greater creativity, equanimity, vitality, joy, and purpose. Curious where you fall on the Life Satisfaction Scale? Take the Happiness Quiz.

Some of the mental and emotional benefits of meditation include:

• Improved Mood: Mediation has been found to improve mood and reduce symptoms of depression and anxiety. This may be due to its ability to reduce stress and promote a sense of inner peace and wellbeing.
• Improved Relationships: Meditation cultivates equanimity and compassion, which allows you to be more present with others. By meditating on a regular basis, you also develop the ability to calmly and objectively observe a situation, notice when you are being triggered, and consciously choose how you want to respond.
• Improved Creativity & Problem Solving: It is estimated we each have between 60,000 to 80,000 thoughts a day. Unfortunately, many are the same thoughts we had yesterday, last week, and last year. When the mind gets stuck in repetitive thought loops, it limits the possibility of new ideas and inspiration. Meditation is a powerful practice to get beyond these habitual, conditioned, self-limiting thought patterns. Want more info on how to break free of these self-limiting thoughts? Check out my Identify & Release Limiting Thoughts Worksheet.
• Decreased Depression, Anxiety, and Insomnia: The deep state of rest produced by meditation triggers the brain to simultaneously release neurotransmitters, including dopamine, serotonin, oxytocin, and endorphins – something no single drug can do.

Scientific Research on the Benefits of Primordial Sound Meditation

As noted in this study, a large body of research has established the efficacy of meditation and mindfulness-based for improving physical and mental health. 

Some examples of this research on health benefits include:

• Stress Reduction: There are many compelling studies showing the power of meditation to relieve stress and promote inner calm. For example, a 2011 study published in the Evidence-Based Complementary and Alternative Medicine Journal found that full-time workers who spent a few hours each week practicing mindfulness meditation reported a significant decrease in job stress, anxiety, and depressed mood.
• Neuroplasticity: Scientists used to believe that beyond a certain age, the brain couldn’t change or grow. However, we now know that the brain has a quality known as plasticity, enabling it to grow new neurons and transform throughout our lives. A recent study led by Harvard University and Massachusetts General Hospital found that after only eight weeks of meditation, participants experienced beneficial growth in the brain areas associated with memory, learning, empathy, self-awareness, and stress regulation.
• ADHD: Research conducted by the UCLA Mindful Awareness Center showed that teenagers and adults with ADHD who practiced various forms of meditation for just eight weeks improved their ability to concentrate on tasks, even when attempts were made to distract them.
• Mood-Related Disorders: A growing body of medical research is providing scientific evidence that meditation and mindfulness alleviates depression, anxiety, PTSD, and other mood-related disorders. A pivotal study (published in the April 2012 issue of Emotion) led by scientists at the University of California, San Francisco, found that participants who underwent a short, intensive meditation program were less depressed, anxious, and stressed, while also experiencing greater compassion and awareness of others’ feelings.
• Chronic Pain: Meditation also can benefit people suffering from chronic pain, potentially decreasing or eliminating the need for medication. A study conducted by Wake Forest University School of Medicine (published in the April 2011 issue of the Journal of Neuroscience) found that participants who attended four 20-minute training sessions over the course of four days experienced a sharp reduction in their sensitivity to pain. In fact, the reduction in pain ratings was significantly greater than those found in similar studies involving placebo pills, morphine, and other painkilling drugs.

The Gap: Infinite Possibilities, Increased Creativity & Flow

A common misconception is that the goal of meditation is to stop thoughts from occurring within our minds. While we do want to quiet our minds, it is impossible to eliminate all thoughts. However, there is a place where one thought ends and another begins, and in PSM we call this space between our thoughts “the gap.” Within the gap, infinite possibilities exist. Think about it this way: when you have a thought “what should I have for dinner?” an infinite list of food possibilities exists before you; you can literally think about eating anything you can imagine.

Dinner options aside, the gap is believed to be a state of pure consciousness, beyond the limitations of the thinking mind. It is said to be a space where one can access deep inner wisdom, creativity, and intuition. And, depending on your beliefs, it is where we communicate with a higher power, whether that is God, Source, the universe or our own subconscious mind.

Whereas in prayer we speak to a higher power, in meditation the higher power speaks to us.

Many of the world’s great innovators and athletes have described the gap, and its resulting state, as “being in the flow” or in a state of grace. Time seems to stand still, and instead of struggling and trying to force things to happen, everything you need comes naturally to you. This higher state of consciousness is the birthplace of all creativity. The mind is in an open, receptive state, able to receive flashes of insight and fresh perspectives.

So while we can’t stop thoughts from occurring, with practice, we can extend the time we spend inside the gap. And the longer we spend in the gap, the more expansive our field of infinite possibilities and pure potentiality becomes, and the more we open to new creativity, insights, intuition, and ideas.

How Can I Learn Primordial Sound Meditation?

Learning Primordial Sound Meditation (PSM) typically involves working with a certified instructor (like me!) who has been trained by the Chopra Center. You can find a list of instructors here, or reach out to me if you’d like to learn more. 

The instructor will guide you through a four-day course during which you will learn the technique of PSM and receive personalized instruction and guidance. The highlight of the course is when you receive your own personal mantra and are instructed on how to use it during meditation.

After that, it is up to you to establish a daily meditation practice in order to gain the full benefit of PSM. Your instructor will be available to provide additional guidance and support. Additionally, the Chopra Center offers advanced workshops, retreats, online courses, and an app if you wish to further your study. 

Frequently Asked Questions about Primordial Sound Meditation

Can anyone practice PSM?
Yes, anyone can practice PSM regardless of age, physical ability, or prior experience with meditation. The technique is simple and easy to learn, and it can be adapted to meet individual needs.

How often, and for how long do I need to meditate?
It is recommended that you meditate for 30 minutes, twice a day. Of course, it may take some time to build up to this level of practice. Or this may be more than you can fit into your busy schedule, in which case, I recommend 30 minutes once a day or 15-20 minutes twice a day. But any amount of meditation is better than none, and consistency is the key to developing a strong practice.

What if I have trouble focusing during meditation?
It’s natural to have thoughts and distractions arise during meditation. The key is to gently and non-judgmentally bring your attention back to your mantra whenever you become aware of these distractions. Over time, with practice, you will find it easier to focus your attention and enter a state of deep relaxation. I am happy to share additional techniques for quieting your mind during meditation, if needed.  

How long does it take to see benefits from PSM?
The benefits of PSM can vary depending on the individual and their level of practice. Some people may experience benefits immediately, while others may take several weeks or months to see significant changes. It’s important to approach the practice with an open mind and be patient with yourself.

Is it possible to practice PSM on my own?
While it’s possible to practice PSM on your own once you have learned the technique, it’s recommended that you work with a certified instructor initially to ensure that you are using the mantra correctly and to receive guidance and support as you establish your practice.

Is PSM a form of religion?
PSM is not a religion. While many consider it a spiritual practice that deepens our awareness and provides access to a higher state of consciousness, it can also be viewed as a non-spiritual technique used to decreases stress, increase contentment, and promote healthy living. Additionally, many people of different religions practice PSM without any conflict with their religious beliefs or traditions and find that meditation enhances their own religious practices.

What is the difference between PSM and Transcendental Meditation?
While both Primordial Sound Meditation (PSM) and Transcendental Meditation (TM) are rooted in the ancient Vedic tradition of India and use mantras in their practice, they are not the same technique. PSM was developed by Dr. Deepak Chopra and Dr. David Simon, while TM was developed by Maharishi Mahesh Yogi. In PSM, the mantra is chosen based on an individual’s birth date, time, and location, and is believed to be the “primordial sound” of the universe at the time of their birth. In TM, the mantra is chosen by the teacher based on the individual’s personal characteristics. 

How is PSM different from guided meditation?
Unlike other common forms of meditation, PSM involves the use of a specific, personal mantra, which is repeated silently to yourself during meditation. Guided meditation, on the other hand, involves following a recorded or live meditation script, which may include visualization exercises and breathing techniques to help you relax and focus your mind.

How is PSM different from other forms of meditation, such as Mindfulness, Vipassana, and Chakra Meditation?
These types of meditation focus on observing the breath and body sensations  while being in the present moment. Unlike PSM, these techniques do not use a personal mantra. Ultimately, there are many different types of meditation practices, each with its own unique approach and methodology. While they may differ in their techniques and goals, all meditation practices aim to promote a sense of inner peace, reduce stress, and improve overall wellbeing.

Conclusion

Ultimately, Primordial Sound Meditation gives you a direct experience of your soul, an understanding of who you really are, and a glimpse at what your life purpose is.

As you establish a consistent practice, you will begin to see benefits in all areas of your life. Your physical body will begin to feel healthier and free of previous ailments. Your desires will be more easily fulfilled. You will experience unexpected moments of joy. Your relationships will become more harmonious. And you will find more synchronicity, peace, harmony, and abundance in all that you do.

Dr. Deepak Chopra developed Primordial Sound Meditation with the hope that eventually 1 billion people will be engaged in meditation. This critical mass of consciousness will result in a positive, paradigm-shifting change worldwide, and ultimately the advent of world peace. I hope you may be inspired to join this movement.

Please feel free to contact me if you are interested in starting your own meditation practice.