Most of us like the idea of meditating, but the concept of actually stopping for a moment and looking at our thoughts often seems impossible. Understood!
One reason meditation can feel overwhelming is that it’s easy to start thinking about other things while meditating, such as your daily to-do list, your worries and fears, or any other thoughts you might ruminate on. If this is you, you may find it helpful to use mantras during meditation.
Mantras help you quiet your mind and focus on the present moment. Not sure what a mantra is or how to use it? We can help. Here, we will explain everything you need to know about mantra meditation, its benefits, and what to do if you encounter any problems.
What exactly is a mantra?
When most people think of mantras, they think of something strange and otherworldly, something only ultra-spiritual people understand or use. But a mantra is actually a very simple and easy-to-understand concept, says Gail Weil, LCSW, a clinical social worker with expertise in mindfulness-based therapy.
“The word ‘mantra’ is full of mystery, but it simply refers to a word or syllable that you repeat during meditation,” Weil says. “While some mantras originate from specific spiritual traditions (for example, ‘Om’ is a common mantra considered a sacred syllable in Hinduism), others are personal. It’s just a word that has meaning. ”
Weil explains that using mantras during meditation can help focus your mind and bring you into a deeper meditative state.
There are many different types of meditation, including mindfulness meditation, meditation related to yoga, tai chi, qi gong, and more spiritual types. Mantra-based meditation is the use of mantras during meditation.
Sometimes I chant the mantra out loud, and sometimes I say it silently to myself. Either way, the purpose of a mantra is to quiet the endless chatter going on in your mind and keep you focused.
There are several types of meditation that use mantras. Types of meditation that may use mantras include:
- Transcendental Meditation (TM)
- benson relaxation
- jyoti meditation
- Clinically Standardized Meditation (CSM)
- ACEM meditation
Also keep in mind that you don’t have to do these formal types of meditation to use mantras. Anyone can use mantras during meditation.
How is mantra meditation practiced?
Many people are not only unsure of what exactly a mantra is, but also unsure of how to practice mantra meditation. Again, mantra meditation is very easy to practice. That is the beauty of mantra meditation.
choose a mantra
First, you need to come up with your own mantra. Ashley Lorenzo, a Georgia-based yoga teacher, says many people come up with mantras by consulting ancient yoga texts such as the Vedas, Upanishads, Bhagavad Gita, and Yoga Sutras.
“Some of the most commonly used mantras, such as the Gayatri mantra, are from the Rig Veda, the So Hum mantra (I am that) is from the Upanishads, and Om Namah Shivaya is from the Yajur Veda,” Lorenzo said. says.
You may find other mantras in ancient Sanskrit texts that speak to you. If you work with a meditation teacher, they may be able to guide you. In some cases, they may even assign you a mantra that they feel is a good fit for you based on your personality or spiritual path. But you can also come up with your own mantra. The mantra can be anything.
My best suggestion is to choose a mantra that feels really good to you.
Sometimes, she says, mantras can double as self-affirmation. “For example, you can use a mantra like ‘I’m calm’ or ‘I’m here right now,'” Weil explains. “Choosing a mantra that actually has meaning to you will make it easier to incorporate it into your meditation routine.”
meditate with mantras
Once you have chosen a mantra, begin incorporating it into your mediation. Here’s a simple mantra meditation technique recommended by Weil:
- Find a comfortable seating position
- Breathe in deeply through your nose and exhale through your mouth
- keep your mantra in mind
- Say the mantra out loud or repeat it in your mind
- The idea is to stay focused on it throughout
- Repeat the mantra with each exhale
And what if your mind starts flying off in a million different directions? “It’s okay to be lost in thought,” Weil assures us. “Go back to your mantra and your breathing. Practice returning it.”
As Lorenzo points out, meditation with mantras takes many forms. It’s not just sitting quietly with your eyes closed. Mantra meditation “can be practiced while you’re sleeping or while you’re walking,” says Lorenzo. “Meditation with mantras, in any form, is a focused, reflective practice that involves calm, slow, steady, and deliberate breathing.”
Benefits of mantra meditation
One of the main benefits of using mantras during meditation is that they can ground you and bring you back to the present moment.
Mr. Weil has seen this benefit up close among the clients he works with. “I incorporate mindfulness-based interventions into my practice, but many of my clients struggle with staying in the present moment, especially when the present moment is painful,” she says. Masu.
Mantras serve as a spiritual anchor. When you find yourself ruminating or spiraling, it’s important to hold onto it.
However, mantra-based meditation has been found to have several other benefits, many of which are backed by actual research.
- A 2022 study found strong evidence that mantra meditation helps reduce high blood pressure. There is also some convincing evidence that mantra meditation can help reduce anxiety and boost the immune system, but researchers conclude that more research is needed to be sure. .
- A 2022 systematic review and meta-analysis similarly found that mantra meditation was strongly associated with reducing high blood pressure, with both systolic blood pressure (the top number on your blood pressure reading) and diastolic blood pressure (the bottom number) decreasing. I found that it decreases. They also conclude that there is evidence that mantra meditation can reduce anxiety and improve overall mental health and well-being.
- Finally, a small study in 2022 found that mantra-based AMI meditation may help improve caregiver stress. In this study, a group of approximately 50 healthcare workers participated in mantra-based AMI meditation for three to six months. Researchers found that this practice “significantly improved” caregiver stress, including burnout and secondary traumatic stress. My sense of compassion has also increased.
Challenges and insights
The important thing here is that even if you are facing difficulties while embarking on your mantra meditation journey, you are never alone. Meditation is difficult for many of us, but it’s completely normal to feel that way.
“Some challenges when using mantras for meditation include difficulty in concentration, choosing an appropriate mantra, and maintaining the rhythm of recitation,” says Lorenzo. “This is especially common with beginners. Beginners tend to have a tendency to let their minds wander and may lack confidence or confidence in choosing and pronouncing mantras, especially if they are unfamiliar with them. That’s the case with language.”
Her advice is to focus on the rhythm of the mantra and try to synchronize it with your best. but also? Just take it easy. “It is important to recognize that these difficulties are common and part of the learning process of mantra meditation,” Lorenzo explains.
Weil says many people have difficulty with mantra meditation because they feel they don’t really relate to it or don’t understand it. People often find everything even a little scary. “People become afraid that using mantras will put them in a trance-like state and that they will lose themselves,” says Weil. Mantra meditation is a form of worship, and some people worry that it may conflict with their religion.
“However, mantras can be used by anyone without losing sight of reality; in fact, they can help you feel more grounded,” Weil asserts.
How to start mantra meditation
So, are you ready to get started? Lorenzo shares important tips for establishing a mantra meditation practice that works for you.
- Choose a mantra that speaks to you, whether it’s a word, phrase, affirmation, or traditional Sanskrit mantra.
- It’s normal for your mind to wander when you first start a job. When that happens, slowly return your focus to the mantra.
- The more you practice, the easier it becomes to focus on time.
- Synchronize your mantra with your breathing. For example, you can say the first half of a mantra while breathing in and the second half while breathing out.
- When it comes to time, start small. Even 5 minutes of mantra meditation can help.
- You can change your mantra at any time. The most important thing is whether you feel comfortable.
- Still, being consistent with one particular mantra is powerful.
conclusion
Whether you are just starting to meditate or have been practicing meditation for quite some time, embracing the concept of mantras can be helpful. The key is not to overthink everything (we know, it’s easier said than done). Choose a mantra that speaks to you and incorporate it into your meditation routine in a way that works for you. you can do this!
