Mantra Meditation
A mantra is a repeated syllable, word, or phrase used during meditation. Mantras can be spoken, chanted, murmured, or mentally repeated. The two most important components of most mantra meditation approaches are awareness meditation and mantra recitation or chanting. While varieties of "holy word" recitation are known to have Buddhist and Hindu roots, they also occur in a wide range of spiritual traditions, including Judeo-Christian and Shamanic. Mantra practice is becoming more popular as part of secular mindfulness practice.
Mantra meditation is practiced for a variety of reasons. For some, it acts as a kind of mental shield against unwanted distractions or emotions, such as while combating insomnia or coping with travel-related worries. Mantra meditation serves a higher spiritual meaning for some. Mantra recitation, for example, is utilized in certain Hindu and old Christian traditions to focus the mind-heart and connect with the divine, both within and without. One of the benefits of mantra recitation in Buddhism is that it helps keep the mind concentrated and open to the gifts of the present moment. Because Buddhism is a non-theistic religion, the mantra evokes positive characteristics and confidence rather than an external deity.
Find a peaceful spot where you may meditate without being interrupted. Choose a position that you can maintain for the duration of your meditation, such as sitting on the floor, in a chair, lying down, or even walking. Mudras, or hand positions, can assist certain persons in entering a meditative state, but they are not required. Set a timer for how long you want to meditate and consider choosing a soft, calming sound, such as ocean waves or birdsong, to prevent the alarm from disturbing your serene meditation state.
Pay attention to your breathing without attempting to change it. Simply concentrate on the sensation of it entering your lungs and filling your entire body. As you begin to chant your mantra, continue to breathe slowly and firmly through your nose. You can say it aloud (which may be more effective with mantras intended to produce vibrations) or repeat it silently. It is generally beneficial to match your chant to your breathing. Allow your breath to guide you. Your chant and breathing will gradually settle into a rhythm as you settle into the meditation. Following this flow may help your meditation feel more natural unless you're intending to employ a specific breathing technique.
Remember to gently redirect your thoughts when they wander. You'll undoubtedly notice your mind wandering as you meditate. When this occurs, don't try to push those unwelcome ideas away. Instead, simply notice them, let them go, and then resume the mantra. Don't get up right away when your timer goes off. Instead, sit quietly with your peaceful mind for a few moments. This final activity allows you to check in with yourself and monitor your progress.
