What is mantra meditation?
Mantra meditation involves using a repeated phrase, sound, or word to help focus the mind and create heightened awareness.
Mantra meditation is found in many religious traditions, including Hinduism, Buddhism, and Sikhism. However, it is essential to understand that mantra meditation can be a part of a more prominent and honored culture and practice.
Transcendental meditation (TM
Transcendental meditation (TM) is a mantra meditation developed by Maharishi Mahesh Yogi in the 1950s. It involves using a specific mantra to help focus and quiet the mind. The goal of TM is to reach a state of more profound relaxation, inner peace, and improved mental well-being.
Traditional Sanskrit mantras
In Hinduism, a mantra typically consists of Sanskrit words that are chanted during ritualistic worship or prayer to invoke the presence of a deity or spirit.
An example of a Sanskrit meditation mantra is “Om shanti,” meaning “peace and harmony.” This mantra can be repeated during meditation to find inner peace and stillness.
Spiritual meditation
Buddhist mantras often contain phrases such as “Om mani padme hum” and “Homage to the Buddha, Dharma, and Sangha.”
In Sikhism, mantras such as “Ek Onkar Satnam Karta Purakh Nirbhau Nirvair Akaal Murat Ajuni Saibhang Gurprasad” are used for meditation.
These mantras are often recited to help the meditator focus on the divine. Also, mantras are commonly used in yogic practices, such as chanting Aum (Om).
Mantra meditation can be any word or phrase repeated with a passing breath. For example, you can create your own personal mantra with the following:
- positive affirmations
- Single-word mantras such as “peace,” “Om,” or “Be.”
- positive statements
- choose happiness
- Inhale “calm” and exhale “tension:
- The word “peace.”
How mantra meditation can help with mental health
A mantra can also be used for calming and grounding effects during stress or anxiety. Mantra meditation is an excellent tool for cultivating a state of peacefulness and balance within the mind for improved well-being. Repeating a mantra over and over can experience feelings of inner peace and connection with their higher self.
Research shows mantra meditation can help with anxiety and stress. Mantra-based meditation helps regulate the amygdala, the part of our brain associated with fear and stress. In addition, meditation uses the prefrontal cortex, the part of our brain involved in reasoning. Focusing on one phrase or breath, we can decrease the effect of the amygdala and increase the prefrontal cortex.
The result is a more incredible feeling of peace and lower stress and anxiety. Mantras for anxiety can include any word or phrase that invokes calm. You can choose a term with personal significance as your meditation practice.
Research also supports meditation as an overall health benefit.
Meditation can decrease blood pressure as much as other lifestyle changes, such as weight loss and exercise. Meditation can also reduce cortisol, the hormone associated with stress.
Five easy mantras for anxiety and stress
Choose your own adventure, chanting mantra.
- Choose a phrase or word that is calming to you. It could simply be the word “calm” or the word “peace.” Mantras for anxiety work best when it is a word that comes naturally.
- Find a comfortable, quiet space to sit and close your eyes.
- Take 3 deep breaths in through the nose and out through the mouth. As you breathe, focus on the sensation of air entering and leaving your body.
- Begin to silently repeat your chosen mantra to yourself repeatedly, either out loud or in your head.
- Keep repeating the mantra and become aware of your body as you do so, noticing any sensations that arise.
- When you feel ready, open your eyes and reflect on your feelings. Before moving on to the rest of your day, take a few moments to be present with this.
So Hum mantra mediation
So Hum is one of the most potent and calming mantras for anxiety. The two words “so” and “hum” are derived from Sanskrit, meaning “I am That” or “I am He/She/It.” This phrase is deeply connected to the idea of unity with the universe, recognizing the oneness of all things.
- To practice the So Hum mantra meditation, find a comfortable, quiet space to sit and close your eyes.
- Take three deep breaths in through the nose and out through the mouth. As you breathe, focus on the sensation of air entering and leaving your body.
- Once you are settled, repeat “So” silently to yourself as you inhale and “Hum” as you exhale.
- Repeat this mantra, becoming more aware of your breath with each repetition.
- When you feel ready, open your eyes and take a few moments to be present with your feelings before continuing your day.
So Hum is an excellent mantra to use when feeling overwhelmed and stressed, as it allows us to tap into our sense of unity with the world.
Present moment mantra meditation
Find a comfortable, quiet space to sit and close your eyes.
- Take three deep breaths in through the nose and out through the mouth. As you breathe, focus on the sensation of air entering and leaving your body.
- Once you are settled, repeat “Just” silently to yourself as you inhale and “be” as you exhale.
- Focus on the present moment and become aware of all the sensations around you.
- Allow yourself to be in this moment without judgment or trying to change anything.
- This mantra is a reminder to stay present in the current moment.
- When you feel ready, open your eyes and take a few moments to be present with your feelings before continuing your day.
Just Be is one of my favorite meditations and an excellent mantra to use when we want to focus our attention on the present moment and tune it into our everyday experience. It can help us step away from rumination or worrying about the past or future and stay rooted in the present. “Just Be” can help us feel calm, centered, and grounded.
Om Mani Padme Hum mantra meditation
Om Mani Padme Hum is a Tibetan Buddhist mantra that translates to “the jewel in the lotus” or “praise to the jewel in the lotus.” It brings peace and compassion into our lives by connecting us with the divine.
To practice the Om Mani Padme Hum mantra meditation, find a comfortable, quiet space to sit and close your eyes.
- Take three deep breaths in through the nose and out through the mouth. As you breathe, focus on the sensation of air entering and leaving your body.
- Once you are settled, repeat “Om Mani Padme Hum” silently to yourself with each inhalation and exhalation.
- Focus your attention on the sound of the mantra and let go of thoughts or feelings that arise.
- Repeat this mantra, allowing yourself to become more aware of your breathing with each repetition.
When you feel ready, open your eyes and take a few moments to be present with your feelings before continuing your day.
Om Mani Padme Hum is an excellent mantra for cultivating inner peace and releasing pent-up tension and anxious feelings.
Mantra meditation for a busy and anxious mind
Find a comfortable, quiet space to sit and close your eyes.
- Take three deep breaths in through the nose and out through the mouth. As you breathe, focus on the sensation of air entering and leaving your body.
- Once you are settled, repeat “Let Go” silently to yourself as you inhale and “Relax” as you exhale.
- Allow yourself to slowly let go of all the stress and tension in your body, beginning at your toes and moving towards your head.
- Focus on each area, sending a sense of relaxation with each breath.
- Repeat this mantra, becoming more aware of your breath with each repetition.
- When you feel ready, open your eyes and take a few moments to be present with your feelings before continuing your day.
Let Go Relax is an excellent mantra for calming the busy mind that tends to make anxiety worse. It helps us let go of the mental chatter and return to our center, allowing us to take a step back from our worries or concerns and gain some perspective.
Here is a list of anxiety mantras that release fear and self-doubt.
1. “I am safe.”
2. “I trust in myself.”
3. “I let go of worry.”
4. “My thoughts are positive and empowering.”
5. “I am capable and strong.”
6. “Everything will be okay.”
7. “I am grateful for everything in my life.”
8. “I am worthy of love and respect.”
9. “It is okay to make mistakes.”
10. “My worries will pass.”
11. “I am enough.”
12. “I give myself permission to relax and let go of control.”
13. “I accept myself fully, just as I am.”
14. “My life is full of abundance and joy.”
15. “I am free from fear and doubt.”
Using mantras to meditate is a beautiful way to connect with ourselves on a deeper level, cultivate inner peace, and remain present in the here and now. With continued practice, we can learn to stay rooted and let go of anxious thoughts. Peace is just a feeling that moves through you.
For more information on mantra meditation, you can explore the websites of Yoga, Ayurveda, and Vedic Sciences. There is also a wealth of online resources covering Hindu mantra meditations in more detail. Additionally, many books and publications are available to help guide your practice.
Whether you’re new to meditation or an experienced practitioner, these resources can help you find the proper mantra meditation that resonates with you. Regular practice is crucial in reaping the benefits of mantra meditation and helping you better understand yourself.