Being With What Is

Online Mantra Meditation Course
Start anytime!


The world can be an overwhelming place, even in the best of times. Sometimes we lose our way, lose ourselves, get stuck. There can be a lot of pressure, both external and internal, to fix the problem and “feel better”.

But instead of trying to change, what if we just sat with it?

This 40-day mantra practice is an exploration of presence. Being with ourselves just as we are. We’ll be immersing ourselves in the vibration of a classic, simple 5-syllable Śiva mantra whose sounds (when pronounced with deliberate, skillful nuance) create an embodied sense of spacious awareness. A resonance of all-embracing acceptance for whatever is alive in you, truly no matter how ugly or ecstatic.

Absolute beginners are welcome. So are you, no matter how low or high you might feel at the moment!

"I am pleasantly surprised how much easier this is then mindfulness meditation. When I sit still after I repeat the mantra 108 times, the meditation feels so natural. My mind is filled with light!"

This group practice is an invitation to dedicate 20 minutes per day creating an expansion, embrace, and potent non-judgmental awareness for yourself.

You're especially welcome if you've felt:

  • overwhelmed
  • lost
  • depressed
  • unsure
  • resistance to help
  • shame


We guarantee a tangible absence of:
  • fixing
  • changing
  • improving
  • comparing
  • spiritualizing

Our commitment is to spend our 20 minutes daily simply sitting in the vibration to create space to be. This may require some discipline to maintain, but we anticipate the acceptance created by this non-typical container will feel like a huge relief to those who have struggled with striving.

"I observed my pattern of resistance to discipline, and I could clearly see how my resistance to doing what was good for me was keeping me stuck. I had the intention to make structure my friend. At first it felt like I was swimming upstream, but as the energy built up it helped me push through, and now all sorts of inspiration and positive change is moving forward in my life!"

How it Works

  • Enroll and get immediate access to the materials for you and your +1
  • Start your 40 days of mantra meditation anytime
  • Go through the online course materials at your own pace
  • Watch recordings of LIVE teaching calls over the 40 days with Cheryl and a recent live group
  • Connect in the community forum to meet others doing the same practice

Your Commitment

  • A minimum of 20 minutes of mantra meditation daily for 40 days
  • To dedicate the fruits of your long-term practice for the benefit of all beings
  • To be generous with yourself if you skip a day and have to start back at Day 1. (LOL - You'll be in great company!)

Are you ready to experience mantra as medicine?

Facilitated by Cheryl Friedman

Cheryl has been using sound and mantra for personal transformation since 2002. She has studied extensively with Heart of Sound and assisted at several trainings in Rishikesh and online since 2015.

Deeply familiar with the undertow of depression, she shines when in service to others also learning to befriend themselves more lovingly.

She works as a digital nomad from Thailand, where she regularly leads kīrtan and teaches the yoga of sound and breathwork.

"I was unsure of what to expect but Cheryl's detailed clear instruction and kind, patient energy put me at ease right away. She has a beautiful voice and is passionate about the power of mantra!"

Pricing Options



Full participation

Permanent access to extensive online course learning materials





Full participation

Permanent access to extensive online course learning materials


"This mantra practice is a good medicine, and I am taking it. I admit I have had a chronic addiction to negativity. Since starting this practice, I am enjoying the moment. I don't get angry or upset. I am focusing on my life, self-care, affirmative thoughts, and doing the best I can."

Learning Materials


  • More than 15 videos totaling hours of teaching
  • Specific Sanskrit pronunciation instruction for optimum resonance
  • Best practice advice for mantra meditation
  • Complete support for your home practice that considers every aspect of the yoga of sound
  • Wisdom on a range of experiences you may have during your 40 days
  • Bonus meditation visuals from power spots in the Himālayas to complement the mantra vibration



  • Recordings of the mantra at a slow pace for learning
  • Recordings of jāpa practice to go along with at home
  • A variety of drone sounds to create your ideal sonic environment


  • Practice Preparation Checklists
  • Journal Prompts
  • An altar card with written mantras in proper IAST transliteration and Devanāgarī
  • Word-by-word meaning and poetic translation
  • Ayurvedic lifestyle guidelines to enhance your practice

Course Outline


Orient yourself to the spiritual and practical details of doing a 40-day mantra meditation.

  • Meet Cheryl and the group during the first LIVE call recording, and learn the mantra you'll be doing together for the next 40 days.
  • Learn how to engage effectively with the course materials for maximal transformation.
  • (Optional) Take a pre-course self-assessment of your mental health and stress levels to contribute to mantra medical research.

Week 1: The Fundamentals

Get started by setting your intention for the next 40 days and learning the mantra in detail.

  • Print out beautiful written mantra for your altar, and download Mp3 files to help you get into its rhythm.
  • Align your heart, mind, word, and deed with your purest intent.

Home Practice Resources

Set up your sacred space for ideal resonance and make the most out of your practice.

  • Download your choice of background drone audio sounds or learn how to use a tānpūrā app.
  • Tune into the graceful abundance of nature with specially recorded audio and video from the holy Ganges river in the Himālayas
  • Print out journal prompts, daily practice checklist to mark your progress through 40 days.
  • Follow Ayurvedic lifestyle guidelines to enhance the subtle effects of your practice and support your physical body during the increased mantric fire.

Week 2: Refine Your Practice

Take your practice to the next level with a wealth of wisdom videos from Anandra 

  • Learn how different volumes of chanting create different effects.
  • Empower yourself by cultivating your own precise, subtle exploration of this practice.
  • Fall in love with your mantra time as communion (in other words, don't "should" on yourself!).
  • Get practical tips on fulfilling your 40-day commitment to your Self.

Week 3-4: As the Mantra Penetrates Deeply

The intimacy that mantra engages us in can be both blissful and terrifying.  In the videos, Anandra offers a series of sensitive, straight-talk advice for what actually happens when our commitment takes us deep.  In the live calls, Cheryl will answer any questions from the live group participants about their deepening practice.

  • Sigh deeply with acceptance for your stubborn resistances as Anandra talks you through the special terror of falling in love.
  • Relate with wisdom to mid-practice doldrums and other ups and downs you might be experiencing.
  • Deeply consider the paradigm you're approaching your practice from, and whether it can become more sustainable.

Week 5 and Beyond: Embodying A New Paradigm

40 days is just the beginning of what might become a go-to lifeline of inner connection, nourishment, and spaciousness to be with what is.

  • Discuss how to integrate a regular daily practice into your life.
  • Consider how to pay it forward and support the source culture for these practices.
  • Take the post-course assessment and compare your own results.

Current & Aspiring Teachers

Continuing Education: If you're a Yoga Alliance registered teacher, this online course is eligible for 15 hours of continuing education.

Requirement: If you're considering the Heart of Sound 200-hour teacher training, this online course fulfills the online 40 day mantra meditation requirement, too!


Frequently Asked Questions

Other than your pure intention to pour any benefits from the practice into love and service, no! ;)

Anyone and everyone is welcome to experience this practice with no prior mantra or Sanskrit knowledge necessary.

You'll have access to the materials for as long as we're in business. :)

Yes, as long as you remember to fill out the Journal Prompts (downloadable in the course materials) to track your experience.

You will upload this document when it comes time to complete the training. (We leave it to you to honestly complete the consecutive 40 days.)

This is a bonus feature for those who are Registered Yoga Teachers (RYT) with Yoga Alliance. Once you've completed the course you can login to your YA account, search for the course in their registry, and add the course and your hours. Once Heart of Sound has received a confirmation request, we can confirm your CE hours. 

Once you are registered and have paid for the course and at any time during your participation in the course, there are no refunds given. 

Please email [email protected] for any other questions.


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