Vibrations will come like this In the second part, vibrations will be generated inside our body. Vibrations will be radiating out. The vibrations inside our body will start rotating. Our main goal is to get this rotation of vibrations inside our body. The reason being that when these vibrations are generated within our body, We get Nadi-suddi (nerve cleansing), The six chakras will be energized etc., All sort of these things take place. So the first benefit of Pranav Meditation (pranava dhyanam) is that, We can send away all the negative emotions within our body. The negative energy present within every atom of our body will be gushed out. In addition to that, By taking deeper and longer inhalation, We can attract lot of positive energy into our body. This is also called "Shabda Pranayamam" because, We take in abundtant positive energy into our body and we Send away all the negative energy present inside our body. Hence the beneftis of this meditation are two-fold. 1) Filling our body with Positive energy and 2) Generating proper vibrations for our chakras And nadis (nerves) and removing any negative energey from them All these benefits accure to us. Moreover the main benefit of using this meditation technique is that We confine our thoughts to doing this process religiously. Hence there'll be less scope for any new thoughts to be generated. Also less scope for our mind to wander away. An energy shield will be formed around us in this Pranava Meditation. The duty of this shield is to Protect us from the outside thoughts entering our mind and also Stops our mind from shifting concentartion of throughts from within to outside It will make our mind a caged bird. This is the main benefit that we can get from Pranava (OM) meditation technique. Hence we can sit chanting this 'OM' for as much time as we can. However, it should be noted that we shouldn't open our eyes immediately after completing the meditation If we do 'Om' chanting for say 5, 10, 20 or 30 times, or For as much time as our mind and body support Immediately after the completion of chanting, If we open our eyes all of sudden, the energy that just entered our body Will take a few minutes to settle down. Then there will be a mismatch of frequencies present outside and those inside our body. This may result in a slight headache, uneasiness etc. To prevent this, we need to keep our eyes closed and Observe what's happening inside our body. Open your eyes slowly after that. Only then you have to come to normal sitting posture. Until then, you need to keep your back straight. If we assume our breath length to be 6 or 8 seconds, We have to utter OM out just for 1 or 2 seconds. For the remaining time we have to utter OM [inner chanting] and thus create vibration inside our body. AUM or OM is combination of Aa, U, Maa sounds Aa will infulence up to the neck U will influence up to the abdomin Maa will influence up to the feet. These three terms influence our whole body. 'Om' (Aum) is the combination of these three. Aa signifies the creation (srushti) of this universe, U signifies the position (sthithi) Maa signifies the laya (tune) Hence the three viz., srushti, sthithi and laya occur inside our body By the chanting of Aa, U, Maa Some people utter these words independently as well Some organizations suggest this practice There are different practice methods in Om chanting Some utter "Aa" 3-5 times followed by U 5 times and then Maa 5 times independently After that combining all of them Though there exists different practice methods in this technique, But according to my personal experience best result occured through This method looked best to me.