Mantra Meditation: What It Is and How to Practice?


Meditation is a simple and great technique to reduce stress and anxiety. The benefits of meditation are endless and are mainly related to the mind-body connection. Also, it helps in better relaxation which is greatly important in the success of work and social responsibilities. Mantra meditation is a well-studied and proven technique and can be performed at home with simple patience and basic instructions.  Mantra is repeating sounds or words with spiritual power while concentrating into meditation. When the mind gets a job, it’s less likely to interfere.

Diversity of mantras

A mantra can be the ‘Om’ sound, a Sanskrit word, a prayer. It can be chanted, whispered or it can be listened to. It can be used by itself or along with breathing and other techniques. It is not bound by a clear definition. One goal of mantras it to keep the mind busy. Another is to have the vibration reach and transform the unconscious. People use mantras in diverse ways, whether it be for discipline, for balancing their thoughts, for stress, for deeper sleep. Many mantras can be used for releasing stress or clearing thoughts.

Types of mantra

Mantras usually have a structured rhythmic quality. Give thought and importance when choosing one, it is a sacred sound. The basic ‘Om’ is considered to be the sound of the Universe. Slowly repeating it as exhaling sends a calming vibration through the body. ‘Om Shanti om’ is another great mantra, ‘shanti’ means ‘peace’. ‘Om Mani Padmé Hum’ is the phrase used by Tibetan Buddhist to achieve the ultimate state of compassion. ‘Ho’oponopono’ is an ancient Hawaiian mantra meaning ‘I love you. I’m sorry. Please forgive me. Thank you.’. Integrating this into meditation opens the heart toward healing and better relationships. ‘Om Namah Shivaya’ means ‘I bow to Shiva’ and represents the five elements of the world: earth, water, fire, air, sky. It is meant to bring one closer to nature.

Personal mantra

You can make your own mantra, based on your needs. First, set an intention. It could be shedding pressure, easing stress or reducing anxiety. Second, attach rhythmic sounds. Try whatever feels right. It could be humming a vowel or chanting ‘I am’, ‘I am not my emotions’. Choose the words that resonate with you.

How to chant and meditate with your mantra

Mantra practice can be integrated in everyday life. Mantra meditation is similar to Vedic meditation or transedental meditation. It only requires 5-10 minutes and a comfortable place. Avoid laying down as to not fall asleep, but don’t stress over it if it happens. Do not try to make thoughts go away, just watch them come and go.

Next, focus the attention on the sounds while harmonizing your breathing with the pace of the mantra.

Repeating the mantra is effortless and starts to become mesmerizing. It keeps away intrusive thoughts, allowing for deeper meditation.

Don’t take it too seriously and don’t force it, a mantra should flow naturally and with joy.

Repeating a mantra can be done anywhere and anytime, for example when overwhelmed. This will have your mind recall the peace you felt while meditating.

When you find your mantra keep it for a few months before moving on to another one, as to experience it fully.

Mantra Meditation Benefits

Everything has a frequency, a vibration, a rhythm. Sound is capable of altering other vibrations in order to make them resonate with its own. It can change a state of mind, mood, thoughts. Mantra meditation is used for personal growth, relaxation, improving mental health. It simply is, it doesn’t go against any religion and it doesn’t involve believing in anything. This type of meditation is a tool for a more mindful lifestyle.


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