12 Types of Meditation Series: Mantra Meditation
Mantra meditation is hundreds of years old. It has evolved over that time while also keeping its original essence of a clear mind, calm emotions, and a happy spirit. Repeating certain sounds during meditation can have significant benefits for the mind and body. Regardless of which mantra you choose, mantra meditation can improve the quality of your life.
Origins
Mantra meditation began in India, more than 3,000 years ago. It was first part of the Vedic Traditions. The Vedas are the oldest Hindu scriptures. Early mantras were recited as prayers. The sound “Om” was said to be the sound of the universe.
Commonly Used Sanskrit Mantras and Their Meanings
Here are some of the most widely used Sanskrit mantras and their meanings:
Om (Aum)
Meaning: The universal sound of creation; represents the essence of the universe and divine consciousness.Om Mani Padme Hum
Meaning: "The jewel is in the lotus" – A powerful mantra for compassion, wisdom, and enlightenment.So Hum
Meaning: "I am that" – A mantra for self-awareness and connection to the universe.Om Shanti Shanti Shanti
Meaning: "Om, peace, peace, peace" – A chant for inner and outer peace.Wahe Guru Wahe Jio
Meaning: "I am in ecstasy here and now as my soul moves from the space of darkness to light."
Mantra Meditation in Modern Times
Today, mantra meditation is practiced in many ways.
In Transcendental Meditation (TM), mantras are used to settle the mind into relaxation. In Transcendental Meditation, each practitioner is given their own mantra. It’s usually a Sanskrit word, chosen for them. By repeating the word, practitioners can reduce stress and promote inner peace.
In some yoga classes, mantras are used to improve the quality of the yoga poses, or Asanas. Chanting mantras before, during or after a yoga workout can help calm the mind and create a spiritual connection. Some yoga traditions, such as Kundalini Yoga, use mantra chants to activate chakras.
In modern Sound Healing, mantras are used to harness the vibrational power of sounds. Chanting or hearing sacred mantras causes them to resonate throughout the whole body. Practitioners believe that the vibration of sound helps bring the body back to its natural, healthy state by clearing blocked energy.
Despite how much it has changed over the years, mantra meditation retains its fundamental purpose: calming the mind, elevating consciousness, and fostering a deep sense of connection.
5 Unique Aspects of Mantra Meditation
Mantra meditation differs from other styles in several key ways:
Use of Sound and Vibration: Unlike other meditation styles, which focus on the breath, mantra meditation uses sound to anchor the mind.
Use of Speech and Hearing: Mantra meditation is one of the few styles that involves speaking or silent repetition.
Use of Ancient Traditions: Unlike mindfulness meditation which is very modern, mantra meditation used ancient traditions from thousands of years ago.
Use of Repetition: Mantra meditation is one of the few styles that repeats a certain word or sound over and over again.
Use of the Spiritual: Many meditation practices can be done without any thought about god or spirituality. But, in mantra meditation, spiritual connection is a core focus.
Scientific Studies on Mantra Meditation
Recent research highlights the tangible benefits of mantra meditation:
In one study, Ampere Tseng of Arizona State University, found that mantra meditation reduces stress and helps manage hypertension.
In 2019, Psychology Today reported that mantra meditation positively affects mood, cognitive function and overall well-being.
In 2017, Jai Paul Dudeja, Professor and Director of Amity University Haryana in India, produced a study showing that mantra meditation reduces blood pressure, cholesterol and blood sugar levels.
Healthline reported that an 8-week study found that mantra meditation can improve blood flow to the brain and improve memory and brain function.
Steps to Practice Mantra Meditation on Your Own
Mantra meditation is simple yet powerful. Anyone can start doing it and incorporate it into their daily routine to receive its benefits.
If you are unable to find a trained meditation teacher, you can follow these steps to begin your mantra meditation journey:
Choose a Mantra: Choosing the right mantra is important. It can be challenging to find one that resonates with you. That’s why, in some practices such as Transcendental Meditation, the teacher chooses the mantra for the student. Some people choose words in their own language instead of words in an ancient language like Sanskrit. They might choose a personal affirmation such as “I am at peace” or “I am love.”
Find a Quiet Space: Choose a peaceful place where you will not be distracted for some time. Be sure to sit comfortably while wearing comfortable clothing. Set the temperature in the room to a level that is pleasant. Using music can help reduce any distractions in the form of sound by drowning them out so you can concentrate.
Set an Intention: Before you begin, take a moment to think about why you are meditating. What do you hope to gain from your session? Decide if your goals are to relax, to improve yourself, to accomplish a goal, to be more focused or to make your body healthier. Setting a clear intention helps direct your focus and deepen your practice.
Use measured breathing to calm your mind: The beginning or induction phase of a meditation is where the practitioner calms their mind and lets the many thoughts they usually have fall away. Paying close attention to your breathing can quickly relax the mind, making it ready for deeper meditation.
Start Chanting or Repeating the Mantra: Begin to repeat your mantra, either silently or out loud. By repeating the mantra, your mind will become quiet. Your attention will shift from the outside world to the inside world of your mind. Feel the vibrations of the sound in your body. Focus on the rhythm of the mantra and its meaning.
Sync with Your Breath: The next step is to match up the mantra with your breath. You can repeat the mantra every time you inhale or you can repeat half of the mantra while you inhale and the second half of the mantra while you exhale. By synchronizing the mantra with your breathing, you will create a flow that will deepen your concentration.
Maintain Focus: It’s natural to get distracted during meditation. It is not a mistake. It is part of the process. If distractions arise, notice them without judgment. Don’t get angry at yourself for being distracted. Instead, simply bring your attention back to your mantra as your mind forgets about the distracting thought.
Continue for 5–20 Minutes: Beginners can start with just five minutes at a time and, later, extend the session to durations of 20 minutes or longer. Consistency is more important than duration. So, practice daily.
End with Gratitude: At the end of the meditation, reflect on the sense of peace you have created. Take a deep breath and feel gratitude for the experience before you gently transition back to your surroundings.
By practicing mantra meditation regularly, you can develop a deeper connection with yourself, reduce stress, and enhance your overall well-being.
Conclusion
Mantra meditation is a powerful meditation style. It has evolved over thousands of year but has also kept its original purpose: to bring tranquility, clearness of thought and a connection to the universe. Whether you are looking for a spiritual connection, improvements to your brain health, or stress relief, the rhythmic repetitions of mantra meditation can bring you many benefits.
Namaste.
Burak Uzun is an award-winning writer and a meditation teacher.
Burak Uzun also co-wrote a feature film called Team Marco, which was featured in over fifty film festivals around the globe and was distributed by Samuel Goldwyn Films.
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