Mantra meditation has become increasingly popular in recent years. The practice involves two distinct elements, mantra recitation and meditation, which have a different purpose for each person. This type of meditation, which uses mantras, requires constant practice, but it is simple and can bring many positive changes in life.
Steps
Part 1 of 2: Finding a Mantra and Defining Intentions
Step 1. Identify the reason for practicing mantra meditation
Each person has different reasons for meditating - from seeking health benefits to a desire to achieve a spiritual connection. Understanding why you want to do this meditation will help you find the best mantras to recite and choose the time to devote to your practice.
- You may find many different health benefits when practicing mantra meditation, including lowering blood pressure and heart rate, reducing anxiety and depression, less stress, and a greater feeling of relaxation and general well-being.
- You can also find spiritual benefits, for example you can learn to clear your mind and let go of any attachment to the things you cannot control.
Step 2. Find an appropriate or generic mantra for your purpose
One of the goals of mantra recitation is to perceive subtle vibrations. This feeling can help you "feel" positive changes and enter a deep state of meditation. Each mantra emanates different and specific vibrations, so you should find the one that matches your intention.
- Repeating mantras over and over helps ward off all thoughts that arise during meditation and helps maintain focus on intention.
- There are many mantras you can choose from. Below are examples of some particularly powerful ones.
- "Om" or "Aum" is the simplest and most powerful you can recite. It is a universal mantra that creates strong positive vibrations in the lower abdomen. It is often combined with the mantra "Shanti", which means peace in Sanskrit. You can repeat Om as many times as you wish.
- The "Maha-mantra", also called the "Great mantra" or "Hare Krishna mantra", can help you achieve salvation and peace of mind. You can repeat the entire mantra as many times as you want. The words are: Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.
- "Lokah samastah sukhino bhavantu" is a mantra of wholeness and compassion, the broader meaning of which is: "May all beings in the universe be happy and free and that the thoughts, words and actions of my life may contribute some way to that happiness and freedom ". You can repeat this mantra three or more times.
- "Om Namah Shivaya" is a mantra that reminds each person of their divine nature and encourages self-esteem and compassion. It means "I bow to Shiva, the supreme deity of transformation, the highest and supreme being". Repeat the mantra three or more times.
Step 3. Establish an intention
No meditation practice with mantras is complete if you have not defined the intention first. Thinking for a moment about what or who you want to dedicate your practice to helps you to focus more attention and reach a state of deep meditation.
- Gently touch the bases of the palms, then the palms themselves, and finally the fingers, to place the hands in the prayer position. You can leave a small gap between your palms if you want to allow the flow of energy to flow through them. Tuck your chin slightly towards your chest.
- If you can't find an intention, consider something as simple as "letting go."
Part 2 of 2: Practicing Recitation and Meditation
Step 1. Find a comfortable place to practice
Find a space that is comfortable and quiet, which can be a few rooms in the house, but also other environments such as a yoga studio or a church.
- If possible, make sure that the environment where you want to meditate is a little dark, so that you don't feel too stimulated or bothered by the light.
- Make sure it's a quiet place where no one can disturb you or cause you to lose focus.
Step 2. Sit in a comfortable position with your legs crossed, hips slightly raised, and eyes closed
Before starting your meditation, find accommodation by sitting cross-legged. This posture helps you to stay with the spine straight and is the most suitable position for the body to absorb the vibrations of the mantra and focus on the intention.
- If you can't keep your hips higher than your knees, sit on some yoga bricks or folded blankets if necessary until you are able to reach this position without support.
- Place your hands gently on your thighs. If you like, you can put your hands in the position of gyan mudra or chin mudra, which respectively represent the psychic gesture of knowledge and universal consciousness. The chin mudra and prayer bead necklace can help you enter a deeper state of meditation.
- You can use mālā beads or another tool, such as the rosary, to focus more on yourself.
Step 3. Focus on your breath, but don't control it
Focus your attention on your breath and how you feel with each inhalation and exhalation, but don't try to control your breath. This will help you focus more on your meditation practice and achieve a greater state of relaxation.
It may be difficult for you not to control your breath, but if you learn to let go, it will help you in your meditation practice in general. The more you practice, the easier it will get
Step 4. Recite your chosen mantra
Now it's time to recite it! There are no prescribed or established times or ways to sing it, so feel free to proceed as you think is best for you. Even if you act for a short time, you can still benefit greatly from it.
- You can decide to start by reciting the Om, which is the most basic sound.
- As you repeat the mantra, you should feel the vibrations in the lower abdomen area. If you can't feel this feeling, try sitting straighter.
- There are different opinions regarding the correct pronunciation of mantras, but simply try to do your best with Sanskrit. You are reciting mantras and meditating for your own well-being, not to find perfection, which could compromise your reason for practicing instead.
Step 5. Decide if you prefer to continue chanting the mantra or to meditate in silence
While recitation itself is a form of meditation, you can still decide to switch from singing to silent meditation. Whatever your choice, you will still get some benefits.
Let yourself go, indulge in what your body wants and what works for you right now. There are moments in which it is more appropriate to continue reciting mantras, while others in which it is better to meditate in silence. The important thing is not to force either the body or the mind
Step 6. Meditate for as long as you like
Once you have finished chanting the mantra, switch to a silent meditation while sitting in the same position and "listening" to the sensations of your body. Sit silently meditating for as long as you like. This will allow you to focus on your intention and will help you relax more.
- Continue to stay focused on the inhalations, exhalations and constant vibrations resulting from the recitation of mantras.
- Let the thoughts go whenever they arise in your mind. This will teach you to focus and stop trying to manage anything you can't control.
- Whenever you notice that you are distracting yourself, try to bring your attention back to your mind; to help you, you can repeat "release" with each inhalation and "go" with each exhalation.
- Meditation requires constant practice. You will find that there will be good days and others that are not so good, but accepting all of this is part of the path of meditation.
Advice
- Meditating constantly will help you reap the benefits of the practice and gradually reach deeper states of meditation.
- Don't expect immediate results. It really takes a lot of practice and time to be able to fulfill the goals of meditation.
