I first encountered Mantra Meditation about a year ago when, after trying different styles of meditation and after some clumsy attempts to clear my mind and relax, a friend talked to me about it. I was curious and eager to reach that peaceful state I so much desired, so I decided to look into it.
If like me you’re not a meditation guru but really want to learn how to meditate, Mantra Meditation can be the answer you are looking for.
So, what is Mantra Meditation? Mantra Meditation is a traditionally Hindu and Buddhist meditation style that involves the use of a repetitive sound, i.e. the mantra, to clear the mind. The mantra can be a word, a phrase or a sound (like the popular “Om”) that helps you silence your thoughts and focus on the meditating experience.
When you decide to trial this style of meditation, there are many things you should consider, especially if you are inexperienced. The choice of your mantra and how to perform it, for example, are key factors to achieve a high level of peace and get the most out of your meditation experience.
THE MANTRA MEDITATION
When you first begin your meditation practice, clearing your mind, focusing on your breathing and observing body feelings can be harder than expected. It’s especially difficult after a tough day at work, or when the kids are whinging in the other room because they do not want to go to bed. In our chaotic life, we all need to cut out for ourselves a piece of peace and quiet to recharge our batteries and silence the outside world. That’s when Mantra Meditation comes in to help!
Even if you’re a newbie, mantra mediation can be an easier entrance into the meditation world, as it combines two key elements of this practice: mindfulness and mantras. Mindfulness means maintaining a here-and-now approach to life, when you focus on your feelings, your breathing, your surroundings and accept them as they are, welcome them without any intentions to refuse or change them. Mantras, on the other hand, are the powerful tool to reach such focused state. The word mantra comes from Sanskrit and it means “protection for the mind”. Indeed, the mantra does protect your mind from the stream of thoughts that might distract it, and it anchors it from floating away from your meditation experience.
At this point, you could ask yourself “How does the mantra actually work? Why is it considered such a powerful tool in meditation?”. The explanation is quite simple: the sound of your mantra, like any other sound, produces vibrations. Like everything else in the Universe, also your body cells vibrate and therefore, according to the yogi masters, your thoughts and feelings are indeed the vibrations of your body and your mind.
If you look at it this way, your mind is merely a collection of different sounds, each having a specific vibration and frequency, and according to the yogi masters, by producing a particular sound vibration (the mantra) for a prolonged time, you can transform the nature of your body and mind. That’s the power of mantra meditation: it uses sound, rhythm and words to purify and change your mind and your heart.
EXAMPLES OF MANTRAS
But what are these magical words and phrases that can carry out such powerful changes in your being? Well, if you browse the internet you are sure to find a myriad of examples that go from the one-syllable word to the five-line sentence. It’s also important to say that some mantras have a literal meaning, so they can be translated into English or whatever other language you speak. Most mantras, conversely, derive their power from the inherent properties of their sound, vibration frequency and rhythm, and should never be translated.
I have listed here just a few of the most common ones. Among the language-versatile ones, we have:
- My heart will guide me;
- My treasures lie within;
- Peace and Love;
- I am the best version of myself;
- May my mind be guided by Divine Light.
The popular language-specific ones, mostly in Sanskrit, are:
- Om (or AUM) – possibly the most popular, comes from Sanskrit and contains every vibration that ever existed and that will ever exist. It’s an hymn to the Universe and represents the “Absolut”;
- Om Shanti Om or Om Shanti ShantiShanti – the “peace mantras”, also from Sanskrit;
- Om Mani Padme Hum – a well-known Tibetan mantra that carries enormous spiritual benefit;
- AhamPrema– it translates to “I am Divine Love” and creates a calming, purifying effect;
- Om NamahShivaya– it calls upon Lord Shiva, responsible for the destruction of evil.
Remember that it’s also important how you decide to utter your mantra. They can be recited, whispered, chanted or repeated in your mind, and if you choose to utter them quickly, they will generally energise you, whereas choosing a slower pace can calm down your mind.
MANTRA MEDITATION BENEFITS
So, what are the actual benefits of Mantra Meditation?According to Buddhist philosophy, one of the core benefits you can derive from mantra meditation is to be able to keep your mind focused, open and alert to the blessings of the present moment. That in itself is a great achievement, given all the information and stimuli we are bombarded with every second of our life.
As I mentioned before, however, the use of mantras in meditation can really help you carry out concrete changes for your mental wellness. From a physiological point of view, the rhythmical pronunciation and vibrations have a calming effect on your body and can alter your mood and feelings, and to change those into a more positive mindset is the first step to living a healthier and happier life.Just think, if a simple song or a movie soundtrack can sometimes change the way you feel (joyful, tense, sad…), imagine how powerful a mantra, which is repeated hundreds of times in your mind, can be!
In addition to all this, the use of specific mantras in meditation can help you build self-esteem. The ancient Latins used to say “Repetitaiuvant” (“repeating things benefits you”), and if you keep showering yourself with positive statements, be sure that the message will stick and you will feel more positive and confident.
HOW TO FIND YOUR PERSONAL MANTRA
All good up to here, but how can you choose your mantra? Firstly, especially if you are a beginner, you need to choose whether you want to have a non religious secular mantra or go a more spiritual approach.
If you are choosing a non religious mantra, it could be a short affirmation, something that will support you in achieving better health, relaxation or personal growth. Make sure you focus on its meaning (that should support what you want to achieve), and pick a mantra with an appealing sound (repeat it for a few minutes and see how it makes you feel), preferably in your preferred language, as it should come more natural to you.Don’t think that secular mantras will be less powerful! Your meditation journey has nothing to do with your faith. What matters is your attitude towards your meditation experience and your will to improve your personal being.
If, conversely, you opt for a more spiritual approach, you can choose religious statements connected to your own or another religion, or you can opt for one of the most popular traditional mantras, mostly derived from the Sanskrit language. In this case, however, it’s important that you never translate the mantra, as it has specific sound properties you shouldn’t alter, if you want to obtain the best results.
If you are a beginner, I would suggest starting with the ones I listed in this article, as they are the most common ones and easier to pronounce. Whatever your choice, make sure you research your mantra properly, including its correct pronunciation and intonation. Also, consider finding a genuine spiritual guide or experienced meditation teacher you in making the best choice and can lead you through your personal meditation journey.
RELATED QUESTIONS
What is the Mantra of Transcendental Meditation?
meditation mantras are not used as a focus tool for your mind. Instead, they work as a vehicle to rest your attention. These mantras are meaningless sounds, as proper words would prevent the mind from transcending. Their vibration is close to the original silent level of the mind.
What is Vedic Meditation Mantra?
Vedic meditation mantras are Sanskrit sounds that help the mind transcend. Once the mind starts naturally to follow a Vedic mantra, its sound becomes fainter and fainter until it vanishes. Left with no mantra nor thoughts, the mind has a moment of transcendence and bliss.
How do you use Mantra Beads?
Hold your mantra bead string, or Mala, in your right hand and drape it between your middle and index fingers. Start from the guru bead (the big one) and work your way through each of the 108 beads, counting one for each repetition of your mantra. Once you’re back to the guru bead, reverse direction.