Mantra Meditation is an ancient practice that involves the continuous repetition of a syllable, word, or phrase. The mantra acts as an anchor for the mind and helps to create a deep state of meditation.
Those who struggle to focus during breathing meditation, often find that mantra meditation is a better alternative. The constant sound and vibration is a tremendous aid in stilling the mind.
Using a mantra can improve focus, concentration and awareness. It’s also been shown to reduce stress, anxiety and negative self-talk. As with other forms of meditation, the benefits are profound and many.
What is Mantra Meditation?
Mantras are syllables, words or phrases that are used as an object of concentration. Similar to the breath, they act as a guide for meditation practice.
During Mantra Meditation you repeat a mantra of your choosing, over and over. It can be spoken, chanted, whispered, or repeated in the mind. This sound and the vibrations it creates focus the mind and relax the body.
Whenever the mind wanders or gets lost in a thought, you simply bring it back to the mantra.
Mantras are often syllables like Om, Ah, and Hum, which have no literal meaning whatsoever. They can also be words or phrases that have a certain outcome in mind, such as: “I am calm.”
You shouldn’t over analyse or get attached to the mantra as this defeats the purpose. It is simply there to anchor the mind and guide your experience of the present moment.
As with other types of meditation, mantra meditation has a few different approaches, uses, and schools of thought. Some scientific and some on the spiritual end of the scale.
Mantras are rooted in the Vedic tradition where they were used as incantations to influence, or even to control, the gods. In certain Hindu and ancient Christian traditions, mantra recitation is used to focus the mind-heart and connect with the divine, both within and without. In Buddhism, it is used to keep the mind focused and receptive to the blessings of the present moment.
It’s up to you how you want to approach your study and practice of mantra meditation. There are no rules or limitations in which direction you want to go.
Mantra meditation for beginners
This meditation will take anywhere from 2 to 20 minutes, depending on your level of experience and how much time you are able to commit. Even a short practice, repeated often, will reap the many benefits of meditation.
- Select a favorite sound, word, phrase or prayer. Keep it simple, so you can repeat it easily, without getting attached or lost. If you’re unsure, use the syllable Om.
- Sit comfortably, with your spine erect, either in a chair or cross-legged on a cushion. Find a position both aligned with the natural curves of the spine and relaxed, so you can remain fairly still. You can use a blanket or pillow to support your posture if that helps.
- Close your eyes and take a few slow, deep breaths. In through the nose and out through the mouth. Feel the air moving gently as you inhale and exhale.
- Repeat your mantra slowly and steadily, concentrating on its sound and the vibrations it creates. Vocalize in unison with the natural rhythm of your breath. You can repeat it when you inhale, when you exhale, or repeat it on both the inhalation and the exhalation. The mantra and your ease of breathing will guide the rhythm. Experience the sound, vibration and sensations as fully as possible.
- As thoughts arise, acknowledge them and simply return to the mantra. Accept this is a natural part of the process. Every time your mind wanders, gently bring your attention back again and again.
- Continue in this way for two minutes or the period of time you set aside for meditation. Take a few deep breaths to finish the practice.
Set some time each day for mantra meditation and you will become more comfortable with the practice. As your skill and confidence grow so will your experience. The deeper into meditation you can go, the better it feels.