Having an anchor of peace and calm can be valuable in a busy and chaotic world.
This is where mantra meditation comes in – a practice that can help you to feel more grounded, centered, and at ease.
But what exactly is mantra meditation?
And how can you start practicing it?
In this article, we will discuss the basics of mantra meditation and how to get started with it.
What Is A Mantra Meditation?
Mantra meditation is a form of meditation that involves repeating a mantra (a word or phrase) over and over again. This type of meditation is said to be very beneficial and effective in various areas of your life.
While practicing a mantra is a modern form of meditation, the practice itself is ancient. In fact, it dates back thousands of years to India in both Hindu and Buddhist traditions. People originally chanted mantras to connect with the divine or as a tool for self-transformation.
The word “mantra” is derived from a Sanskrit word that means “mind” or an “instrument of thought.”
It brings mindfulness and focus to your thoughts and helps to quiet the mind chatter.
Repeating a mantra can also help shift your energy and state of mind, which is why it’s so beneficial.
Types of Meditation Mantras
There are many types and uses for different mantras.
Some people use mantras as a form of prayer, while others use them for self-reflection or to focus their thoughts during meditation. Mantras can be chanted out loud or repeated silently in your mind.
There are two main types of mantras: sacred and secular.
Sacred Mantras
Sacred mantras are usually connected to a particular religion or spiritual belief system, such as “Om” in Hinduism or the Buddhist mantra “Om mani padme hum,” translated as, “The jewel is in the lotus.”
These types of mantras are often used as a form of prayer or worship.
Secular Mantras
Secular mantras are not connected to any particular religion or spiritual belief system. These mantras can be anything from a positive affirmation to a word or phrase that has personal meaning to you.
How Do I Find My Mantra?
There is no “right” or “wrong” answer when finding your mantra. It can be anything that resonates with you on a personal level.
If you’re not sure where to start, here are a few tips:
- Choose a word or phrase that has personal meaning to you. You can even use a sound without a specific definition.
- Focus on the sound and vibration of the word or phrase.
- Keep it simple – a shorter mantra is often easier to remember and repeat.
- Practice your potential mantras by speaking them, singing them, and writing them down to get an intuitive feel for which one is right for you.
These are just a few things to remember when choosing your mantra. Ultimately, it’s essential to go with your gut instinct and choose something that feels right for you.
What Are The Benefits of Using a Mantra for Meditation?
Mantra-based meditation has a wide range of proven benefits, both physically and mentally. Here are some of the mantra meditation benefits that you may experience:
Reduced stress and anxiety: One of the most common benefits of mantra meditation is that it can help to reduce stress and anxiety. It does this by working on the parasympathetic nervous system, which is responsible for your body’s “rest and digest” response.
Lower blood pressure: Research has shown that mantra meditation can help to lower blood pressure by relaxing the mind and body. This helps to increase blood flow and reduce stress hormones.
Improved sleep: If you’re struggling with insomnia or other sleep issues, mantra meditation can help. The relaxation response induced by mantra meditation can help slow your mind and reduce anxiety, making it easier to fall asleep.
Reduced symptoms of depression: Mantra meditation has also been shown to reduce symptoms of depression effectively. This is likely because it helps to increase levels of serotonin and gamma-aminobutyric acid (GABA) in the brain.
Decreased negative thinking and rumination: One of the main benefits of mantra meditation is that it can help to quiet the “monkey mind.” This is the term used to describe the constant stream of thoughts that run through your head.
Less chronic pain: If you suffer from chronic pain, mantra meditation can help to decrease your perception of pain. This decrease is likely because it helps to increase levels of endorphins, which are natural painkillers.
Improved concentration and focus: Mantra meditation can also help to improve your concentration and focus as it helps to train your mind to focus on one thing at a time.
These are just a few benefits you may experience from using a mantra for meditation. As you can see, there are many proven benefits to this type of meditation, both on a physical and mental level.
How to Practice Mantra Meditation in 6 Steps
Practicing mindfulness meditation is a relatively simple process, but as with all mindfulness practices, it requires patience and practice to master. Here is a step-by-step guide to help you get started:
1. Choose a Spot to Meditate
Find a comfortable place to sit or lie down. You can do this meditation anywhere, but it’s important to find a spot where you won’t be interrupted.
This can be a dedicated area of your home, such as a room or even a corner. Or, you can choose to meditate outside in nature.
Consider what objects make a meditation spot feel special to you and set them up in your space. It might be a candle, some flowers, or a photo of a loved one.
If you’re a minimalist or don’t have much personal space, you don’t need many objects to create a sacred space. Just make sure the area is clean and free of clutter. Consider investing in earplugs if you live in a noisy or plan on practicing your mantra meditation on the go.
2. Position Your Body Intentionally
Once you’ve found a comfortable spot, it’s time to get into position. You can sit on a chair with your feet flat on the ground or cross-legged on a cushion or blanket. If you’re lying down, ensure your back is supported, and you won’t fall asleep.
The most important thing is that you’re comfortable and can remain in the same position for the duration of your meditation.
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3. Breath Deeply and Relax
Once you’ve found a position, close your eyes and take a few deep breaths. Allow your body to relax and let go of any tension you may be holding onto.
If you can, sit up straight with your spine tall and shoulders relaxed. This position will help you to stay alert and focused during your meditation. Lengthen your spine in whatever position you’re in, and take a few deep breaths.
As you inhale, feel your diaphragm expand. As you exhale, allow your stomach to fall back towards your spine. This action will help relax your body and prepare you for the meditation.
4. Begin to Chant Your Mantra
Now it’s time to begin chanting your mantra. If you don’t have a mantra, that’s okay! You can make one up or use a traditional Buddhist mantra such as “om” or choose a word or phrase that has personal meaning to you.
You can also choose a word that represents your highest intention. For example, if you’re hoping to cultivate more compassion, you might use the word “maitri” which means “loving-kindness” in Sanskrit.
5. Experiment with Different Techniques
There are many ways to chant your mantra. You can say it out loud, internally, or use mala beads or rosary beads to keep track of your repetition.
Some people find it helpful to chant with a recording of someone else chanting the mantra. This practice can be beneficial if you’re new to meditation or are struggling to focus.
You might also want to try toning your mindfulness mantra by making a sound on each syllable to keep track of your repetitions.
Start by chanting your mantra out loud. Then, begin to chant it softly. And finally, chant it silently to yourself. You can also try chanting it at different speeds.
See what feels best for you and trust that there is no right or wrong way to do this. The most important thing is that you’re comfortable and can focus your concentration on the sound of your mantra.
When you find a technique that works for you, stick with it for the duration of your
6. End Your Practice When It Feels Right
There’s no set amount of time that you should meditate for. Start with a few minutes and work your way up to longer periods.
When you’re ready to end your practice, slowly open your eyes and take a few deep breaths.
Sit for a minute or two and allow yourself to adjust back to the world around you. Give thanks to yourself for taking the time to meditate and notice how you feel both physically and mentally.
Final Thoughts
The mantra meditation practice is so beloved because it brings a universal and ancient mindfulness practice into a customizable and personal form.
You can make it as simple or complex as you like, and there are endless ways to practice it. The most important thing is that you find a way to make it work for you to enjoy the many benefits of mantra meditation.
Try out different techniques and mantras until you find the perfect combination. Then, let the practice take you wherever you need to go.
