11 votes

Cudnoski's Own All-Purpose Guaranteed Effective Daily Grounding and Centering Meditation

Hi all,

For many years now I've relied on a simple meditation to help me through those moments when the 'outside world' overwhelms my senses, and the times when my ego gets a mind of its own and leads me astray. It is useful for 'centering,' getting my mind and soul back on track. It is also a grounding meditation which helps plant my feet back on the ground when my head starts floating in the clouds. Whenever I put facts before love, whenever I start thinking about what a great musician I am, whenever I use the word 'I' more than five times in a single sentence, I just repeat this mantra and think about its meaning.


The first part of the meditation for centering and grounding is the 'Oh' sound, spoken in the key of 'A' at 432 hertz which has been used for thousands of years in various esoteric traditions. Transitioning to the 'wah' sound in the same breath, I notice my mouth opening wider, so that as the sound leaves my body and enters the world, I become more open to receiving the wisdom the world has to offer into me. Oh-wah, oh-wah, oh-wah.


Both of these sounds engage the tongue, which presses against the roof of the mouth to produce them. The same basic movement but two distinct sounds created, with only the slightest of variation causing the difference. These two simple sounds, different but produced in nearly the same way remind me that it is the subtle things, the tiny, nearly imperceptible choices we make throughout the day which can produce a spectrum of results. The tongue can harm or the tongue can heal and it is up to me to choose. ta-na ta-na ta-na.


This is the most complicated of the meditation sounds to produce. It engages the lips, the tongue, and the jawbone, each of which has to work together to produce the sound. While pronouncing this sacred word I am reminded that the world is comprised of trinities - water, land and sky; myself, the world, and my creator; Father, Son and Holy Spirit. When they work in harmony beauty results; when they conflict there is sorrow. Though not the original meaning of the sound, it sounds to me like 'I am' or a shortened form of 'because I am,' meaning that because I am consciously aware I am responsible for my response to what the world gives me. Sy-am sy-am sy-am.

Strung together they become a six-syllable mantra of extraordinary power. I am constantly called back into awareness through it, I am able to set my ego needs, and the needs of the world aside for a moment of inner peace. Say it with me now and witness the taming of the ego:

Oh-wah ta-na sy-am.
Oh-wah ta-na sy-am.
Oh-wah ta-na sy-am.

Oh-wah oh-wah
ta-na ta-na
sy-am sy-am.

Oh-wah ta-na sy-am.

Peace to you, for all of your days.

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humbling ... self deprecating...

Oh what an ass i am

True meditation

comes with real labor.



It was probably the pandas.

Michael Nystrom's picture

Could you make a youtube on how to pronounce them?

It doesn't even have to have video. Just your voice.

How would that be, to reveal that on the intenet?

The only way to make sense out of change is to plunge into it, move with it, and join the dance. - Alan Watts

Dude, you sound like a her!


You don't sound wimpy at all. A shade nervous maybe, cause you were on air, but all in all you did great!

Thank you for engaging for the cause of Liberty, Chris :-)

"What if the American people learn the truth" - Ron Paul

I wasn't quite so nervous the next 3 times...

I spoke to Alex.

It was probably the pandas.


I got to tana, and thought wait a sec, is this a trick, but it actually is a good meditation/centering. I might use it cuz it makes me laugh.

This one is a little harsher:



Thank you for sharing that Chris.

allegory - ˈalɪg(ə)ri/ - noun - 1. a story, poem, or picture which can be interpreted to reveal a hidden meaning, typically a moral or political one.

I ground and center

Usually after my first cup of coffee.

I'd enjoy a minute alone reading the titles...

in your small, private reading room.

It was probably the pandas.

I was fortunate to learn that as a child.

It was referred to as the Siamese National Anthem (with lyrics spelled "Oh-wah ta-na Si-am"). I imagine it works nicely as a meditation such as you've described. In my family, it was sung to the tune of My Country 'Tis of Thee: Oh-wah ta-na, Siam. Oh-wah ta-na, Siam. Oh-wah ta-nas.

When we try to pick out anything by itself, we find it hitched to everything else in the Universe.
~ John Muir

DJP333's picture

Hey Cudnoski you should give this a try...


"It’s not pessimistic, brother, because this is the blues. We are blues people. The blues aren’t pessimistic. We’re prisoners of hope but we tell the truth and the truth is dark. That’s different." ~CW

Thanks - 'Cudnoski'

That was the best thing since sliced pizza.

It was probably the pandas.

I use a similar mantra when doing my civic duty

In order to calm down my mind and stop my hands from the excitement of pulling that divine lever in the voting booth, I soothe and steady my soul by repeating this mantra:

Aw-du sha-rat uhr-da
Aw-du sha-rat uhr-da
Aw-du sha-rat uhr-da
Aw-du sha-rat uhr-da

“Although it was the middle of winter, I finally realized that, within me, summer was inextinguishable.” — Albert Camus

I like to invoke

Do-re me ta da
Do-re me ta-de-da

I have discovered the sheer symbolic power of uttered mantra really helps keep my unwavering spirit flying high in the face of all adversity.



It was probably the pandas.

I just take a 2 hour siesta

I just take a 2 hour siesta every afternoon.

“Let it not be said that no one cared, that no one objected once it’s realized that our liberties and wealth are in jeopardy.”
― Ron Paul

DJP333's picture

Another very easy meditation technique

Is to just sit still, close your eyes, and concentrate your mind on your natural breathe. Try not to think about anything else except the flow of air entering and leaving your nostrils. This technique came out of India and has been used for thousands of years to calm the mind.

"It’s not pessimistic, brother, because this is the blues. We are blues people. The blues aren’t pessimistic. We’re prisoners of hope but we tell the truth and the truth is dark. That’s different." ~CW

My wife taught me this exact

My wife taught me this exact meditation phraseology shortly after we were married, some 36 years ago.

Curiously, she asks me to repeat it daily, and also whenever we argue about which of us has the superior intellect.

I must be willing to give up what I am in order to become what I will be. Albert Einstein

western translation

"We saw we needn't always be bludgeoned and beaten into humility. It could come quite as much from our voluntary reaching for it as it could from unremitting suffering."

quote from Bill W. 1952

Cyril's picture

Oh-wah ta-na sy-am...

Oh-wah ta-na sy-am...

Oh-my good-ness...


"Cyril" pronounced "see real". I code stuff.


"To study and not think is a waste. To think and not study is dangerous." -- Confucius

See - it's working already!

You have double-plussed my calm :)

It was probably the pandas.

What was the name of the town Andy Dufrene was going?

King had Andy give Red a gift in sounds and a dream.

Hope is the best of things.

Free includes debt-free!

Fort Hancock, TX


It was probably the pandas.

It was Zihuatanejo

That was Andy's destination.

*LOVE* that movie

I'm reaching up and reaching out.
I'm reaching for the random or what ever will bewilder me.
And following our will and wind we may just go where no one's been.
We'll ride the spiral to the end and may just go where no one's been.
Spiral out.

Mexico ;-)


Free includes debt-free!

Little kids are fast learners.

Best I think to get them started on this meditation at a young age.

Oh-wah ta-na sy-am.


It was probably the pandas.