A mantra is an expression or a sacred sound that is mostly in the form of a phrase or a word and is believed to have spiritual connotation or power. When these mantras are repeated, especially in meditation, it brings about profound beliefs. It brings in an affirmation, letting the mind concentrate on the mantra’s true meaning or even the effect that the mantra’s repetition brings in.
When you use a mantra during meditation, your focus doesn’t get distracted by restless thoughts. Mantras could be complicated or straightforward, personal, or ancient, in a sacred language or a native language.
Typically, mantras are related to breathing. It is an intimate connection between our state of mind and our breath. When we pay attention to our breath and the mantra, it brings in calmness and peace in the meditation process, which is the goal of meditation. Embracing such qualities can gradually surpass negative qualities like anger, fear, and our lives’ benefits.
Most of the mantra meditation methods have two components – mindfulness and mantra chanting. This age-old practice has been found to have Hindu and Buddhist roots. Sacred word recitations also exist in other spiritual traditions like Shamanic or Judeo-Christian. However, these days mantra meditation is famous purely as part of mindfulness practice.
Mantra Roots:
Mantra has come from two Sanskrit words, namely mind (manas) and tool (tra). This essentially means a tool for the mind. Hence, it is a designed tool such that practitioners can attain a higher power and its true nature.
It is a sound vibration that helps us mindfully focus our feelings, thoughts, and intentions. Gradually, this vibration starts sinking deeper in our consciousness, letting us feel the presence – a powerful force that works inside and takes us into deep states of awareness.
Why do people practice mantra meditation?
Mantra meditation is practiced by many for various reasons. It could be as a protection against certain unwelcome emotions or distractions. Some might be facing sleeplessness issues or other fears. For some, it could have religious connotations where it lets you relate to the divine.
Mantra and Sound:
What is unique about a word being repeated? How does it make it a tool for meditation? Well, sound equals vibration. In our body, all the cells are vibrating; so is everything in the universe. Everything has its rhythm. Our feelings and thoughts are our vibrations and our consciousness. Sound patterns and vibrations affect the water in our body, hormone cognition, secretion, behavior, and psychological well-being.
Our mind is a collection of different patterns which vibrate on their speed and frequency. By maintaining a sound vibration, the body and mind’s nature can be transformed to a certain extent. You would be able to overcome pain, anxiety, and uplift your mood. This is just like how listening to a song can make you feel happy or sad. This is why a sound in our mind, when repeated with attention, can have profound effects.
Speech, rhythm, and sound can have positive effects on our emotions, thoughts, and body. Mantra meditation uses these elements for soothing, purifying, and transforming our hearts and mind.
Steps for Mantra Meditation:
Mantra meditation can take 5 to 20 minutes, depending on your convenience, maybe even longer.
Step 1:
Choose a favorite phrase, word, prayer, and so on for this meditation. It is usually made up of only a few syllables or words, so that repetition is easy without getting lost in something too long. Select something that uplifts you and inspires you. Do not choose any word that brings in negative feelings or disturbs you in any way. You can take about one to two minutes for this step.
Step 2:
Sit comfortably on the floor, or if not possible, then on a chair. You could even lay down if that suits you. Support your posture with cushions or pillows if needed. You need to find such a position that aligns the curves of your spine and keeps you relaxed. Keep your eyes closed and take some slow and deep breaths. Then try and relax your breath. This step can also take one to two minutes.
Step 3:
Repeat the mantra steadily and slowly. Concentrate on its sound. Repeat the mantra as per your breath’s natural rhythm. You can split it so that you inhale and repeat half of the mantra, exhale and repeat the other half. Or repeat the mantra on each inhalation and exhalation. This step can take 3 to 5 minutes.
Step 4:
Once you are done with about ten repetitions, continue the mantra silently – only move your lips. This will help you maintain a steady speed. Once you are done with ten repetitions, say the mantra silently without any lip movement. This step could take 5 to 15 minutes.
Step 5:
It is natural that sometimes, your mind starts thinking unknowingly. It is fine! Just try and go back to the mantra. Slowly bring your attention to the mantra repeatedly and try to be one with the internal sound.
Step 6:
You must have planned to meditate for a certain period. Continue till then and then slowly come out of it. Take some deep breaths and sit quietly, doing nothing. Do you feel anything? You would feel centered and calm.
What is the best mantra?
There is no such universal mantra. It would help if you went with a mantra that is best suited for you.
- Positive affirmations – For some people, positive affirmations work very well. If you feel this would be best for you, you can create your mantra. Keep it as a short phrase as they work best. There are endless possibilities for such positive affirmation phrases.
- Spiritual – If you want to focus spiritually, then the best mantra would be associating it with your traditions or faith. It would help if you focused so that you develop and discover your spiritual assets with integrity and honesty.
- Judeo-Christian – “Let go and Let God.”
- Christian (Aramaic) –”Maranatha”: Come Lord or The Lord Cometh.
- Catholics – Hail Mary prayer or Ave Maria
- Jews – “BarukhAtah Adonai” (Blessed art thou, Oh Lord)
- Muslims – Allah
- Sanskrit – “Om Shanti Om,” “Om Shanti Shanti Shanti,” “Aum” or “Om” (the very sound of the universe created)
- Buddhist – “Om Mani Padme Hum”
Whatever kind of mantra you practice, you need to make it your own to be in sync and focused. Mindfulness is the utensil that would enhance and refine this ability. Most traditions advise that it would be best to stay with a mantra for some months before you think of switching. This would deepen the practice and bring in the sense of peace, presence, and ease.
If you are a beginner, it may take time to get used to the idea. Do not make the mistake of assuming that you can animate the mantra through some awareness or thought. It would help if you practiced regularly; only then can the mantra open for you.
Should you know the meaning of the mantra?
No, you don’t need to know the meaning of the mantra. If you take the example of “Om.” It is not the meaning but the vibrations that it creates in the important body. Whether you know the meaning or not, the repetition of “Om” brings in an energetic framework that instills a sense of positivity and calmness. Having said that, if the mantra’s meaning is known, and if you believe in it, it may amplify the benefits.
Benefits of Mantra Meditation:
Understand the workings of the mind:
When we sit down with mantra meditation, we start to see how complex our mind is. It can take us away so far at times, how powerful it is, and bring sudden emotions and feelings.
For example – sometimes we remember an event that happened a long time back, something that hurt you, but you had forgiven that person. Suddenly, you get angry thinking about that situation. This is exactly how our mind can push or pull us back or forward in time. Mantra meditation would help us control our minds and steer it in inappropriate ways.
Alleviate jealousy, anger, stress, or other negativity
Humans carry around unnecessary feelings like jealousy, remorse, anger, etc. Mantra meditation helps us get a better perspective of our thinking. It helps us simplify things and thus alleviate stress.
For example – if you work in a place wherein stress is normal, you have targets, deadlines, etc. Working in such an environment does not necessarily mean that you spread that same emotion elsewhere or in your home. Mantra meditation would help you recognize where and when that stress needs to be put into action or not. This practice would help you accept reality and make you realize that stress is in no way helpful.
Calms the Nervous system and helps you relax:
When we practice mantra meditation, our body is encouraged to rest, digest, and bring health and balance in our minds and bodies.
Self-care:
Practicing mantra meditation essentially means that you are spending some time on yourself and helping yourself balance your moments. It helps give you a deep perspective of yourself.