Mantra meditation has grown in popularity in recent years. The practice consists of two individual components which are meditation and chanting mantras and it has a specific purpose for each person. Mantra meditation requires regular practice, but it is kept simple and can bring about many positive changes in your life.
Part 1 of 2: find a mantra and determine its intentions
Step 1. Determine your reasons for wanting to practice mantra meditation
Everyone has different reasons for meditating, whether it be to achieve spiritual connection or for the health benefits. Knowing why you want to do mantra meditation will make it easier for you to find the mantras to chant that are best for you, as well as how much time you should devote to meditating.
- There are many health benefits from mantra meditation, including reduced heart rate and blood pressure, less depression and stress, fewer anxiety attacks and a stronger sense of well-being. general and relaxation.
- Mantra meditation can also have spiritual benefits such as freeing your mind and accepting things that you cannot control.
Step 2. Find the mantra (s) that match your intentions
One of the purposes of mantra chanting is to feel their subtle vibrations. This feeling can help you make positive changes in your life and enter a state of deep meditation. Each mantra has different vibrations, you will need to find the one that matches your intentions.
- Repeating mantras can help you separate yourself from the thoughts that arise when you meditate and thus help you focus on your motivations.
- There are many mantras you can choose from, the following are examples of powerful mantras you can chant.
- "Om" or "aum" is the simplest and most powerful mantra you can chant. This universal mantra will provide you with powerful positive vibrations in the lower part of your abdomen. It is often combined with the mantra "Shanti" which means "peace" in Sanskrit. You can repeat the syllable “aum” as many times as you want while singing.
- The "Maha mantra", also called the "Hare Krishna" mantra or the great mantra, can help you achieve serenity and peace in your mind. Repeat the entire mantra as many times as you want. It is made up of the words: Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.
- “Lokah samastah sukhino bhavantu” is a mantra of compassion and cooperation which means “May all beings everywhere be happy and free and may all thoughts, words and actions in my life contribute in one way or another to this. happiness and this freedom for all”. Repeat this mantra at least three times.
- “Om namah shivaya” is a mantra that reminds everyone of their own divinity and encourages them to have self-confidence and empathy. It means “I greet Shiva, the supreme deity of transformation who represents the highest and truest self”. Repeat this mantra at least three times.
Step 3. Set an intention
Mantra meditation is incomplete if an intention is not defined beforehand. By taking a few seconds to dedicate your practice to something, you will surely be able to concentrate more intensely and reach a deeper state of meditation.
- Gently bring the bases of your palms together, then your palms and finally your fingers to make a prayer sign. You can leave a little space between your palms if you like to let the energy flow. Lower your chin slightly towards your torso.
- If you don't know what your intention is, think of something simple like “I accept it as it is”.
Part 2 of 2: practicing chanting and meditation
Step 1. Find yourself a comfortable place to practice your meditation
You should practice your mantra meditation in a quiet and comfortable place. It could be in a room in your house or in places like a yoga temple or a church.
- Find a slightly dark place to practice meditation so you don't get excited by the light.
- Make sure that the place where you are doing the mantra meditation exercise is quiet so that no one can break your concentration or disturb you.
Step 2. Sit comfortably cross-legged with hips raised and eyes closed
Before starting your mantra meditation, sit cross-legged with your hips above knee level and your eyes closed. This will help you to sit with your spine straight, which is the best position for your body to absorb the vibrations of the mantra and for you to focus on your intention.
- If you cannot lift your hips above your knees, sit on as many cushions as you need to successfully get yourself into this position.
- Gently place your hands on your thighs. If you want, you can place one of your hands in a "chin mudra" or "gyan mudra" position which represents universal consciousness (and thus achieve the famous lotus position). Chin mudra and rosaries can help you enter a deeper state of meditation.
- Use a rosary to help you focus.
Step 3. Concentrate on your breathing, without controlling it
Concentrate on your breathing and the feeling of each inhale and exhale while avoiding the temptation to control your breathing rate. This will help you focus on your meditation practice and achieve greater relaxation.
Not controlling your breathing can be difficult, but learning to let go will help you with meditation in general. The more you practice, the easier it will be
Step 4. Sing your chosen mantra
Now is the time for you to chant your chosen mantra! There are no particular ways or times to chant your mantra, so do it however you see fit. Even a little bit of mantra chanting can go a long way.
- Consider starting your song with “om” which is the most basic sound.
- As you sing, you should feel the vibrations of the mantra in your lower abdomen. If you cannot detect this sensation, try sitting up more upright.
- There are several interpretations as to the correct pronunciation of Sanskrit, but do what feels best to you. You sing and you meditate for your well-being and not for perfection, indeed this could skew the reasons why you do mantra meditation.
Step 5. Decide whether you want to continue singing or meditate silently
Singing can be a form of meditation in itself, but you can also choose to switch from chanting meditation to silent meditation. Whichever you choose, you will have all the benefits of mantra meditation.
Let your body be carried away by what it wants and what seems to be working for you at the moment. There may be times when you want to continue singing and others when you want to meditate silently. The goal is not to strain your body or your mind
Step 6. Meditate for as long as you want
Once you have finished chanting your mantra, move on to a silent meditation while remaining in the same sitting position and trying to feel any sensations that arise in your body. Continue the meditation in silence for as long as you want. This will allow you to focus on your intention and achieve a greater level of relaxation.
- Continue to focus on your inhales, your exhales, and the lingering vibrations you feel as you chant the mantra.
- When they arise, let your thoughts come. It will teach you to focus and let go of anything you can't control.
- Whenever you need to refocus your mind, you can say “let” on the inhale and “go” on the exhale.
- Meditation requires regular practice. You will have good days and bad, accepting this is part of the road to meditation.
- Meditating regularly will help you take full advantage of the benefits of this practice and gradually reach deeper and deeper states of meditation.
- Don't expect immediate results. Achieving your meditation goals can take a lot of practice over a long period of time.