Best Meditation to Clarity, Calmness and open heartedness

After more than 20 years of studying meditation — and being introduced to hundreds of techniques from around the world — one practice continues to stand out above the rest.

It’s simple, powerful, and deeply effective.

I’ve used this meditation thousands of times to bring clarity and calm not only to myself, but also to others — even in extreme situations. In fact, we once used it to bring peace to a crowd on the verge of violence (but more on that story another time).

This practice is rooted in sound — the continuous vibration of the "M" — and it has the remarkable ability to still the mind, open the heart, and reset the nervous system in just a few minutes.

Meditation for Calmness Using the “M” Sound

This powerful sound-based meditation helps calm the mind and open the heart using one simple practice: sounding “Mmmm” continuously for several minutes.

As you inhale deeply and exhale with a long, resonant “M” sound, you’ll create a vibration that stimulates the vagus nerve — the body’s main relaxation pathway. Research shows that this kind of vocal toning can:

• Lower heart rate and blood pressure

• Reduce activity in the stress centers of the brain

• Activate the parasympathetic nervous system, helping you feel safe, grounded, and clear

• Boost nitric oxide production in the sinuses, supporting immune function and blood flow to the brain

The “M” sound also produces strong resonance in the skull and chest, which helps quiet mental noise and bring awareness inward.

How to Practice:

• Sit comfortably with eyes closed

• Inhale deeply

• Exhale slowly, making the “Mmmm” sound for as long and as loudly as is comfortable

• Feel the vibration in your face, chest, and heart

• Repeat for several minutes

This sound not only calms the nervous system — it creates space for stillness, clarity, and heart-centered awareness.

Try it with the video  and feel the shift.