Content

• To step
• Part 1 of 2: Find a mantra and identify your intentions
• Part 2 of 2: Reciting and meditating
• Tips
• Necessities

Mantra meditation has become more and more popular in recent years. This practice consists of two separate components - chanting mantras and meditation - and each person has their own purpose. Mantra meditation requires regular practice, but it is simple and can bring about many positive changes in your life.

To step

Part 1 of 2: Find a mantra and identify your intentions

1. Consider why you want to meditate with mantras. Every person has a different reason to meditate, from health benefits to spiritual connection. By knowing why you want to use mantra meditation, you can better recognize which mantras you need and when it is best to meditate.
   • There are many different health benefits of mantra meditation, including lower blood pressure and heart rate, less nervousness and depression, less stress, and more relaxation and general well-being.
   • Mantra meditation can also provide spiritual benefits such as freeing your mind and letting go of all attachments to things beyond your control.
2. Find an appropriate mantra or mantras for your intentions. One of the purposes of chanting mantras is to feel their subtle vibrations. This feeling can help you activate positive changes and move into a deeper meditative state. Each mantra has different vibrations and the goal is to find one that matches your intentions.
   • Repetition of mantras can help you to disconnect from thoughts that arise during meditation and also help you stay focused on your intentions.
   • There are many different mantras to choose from. Here are some examples of powerful mantras you can sing.
   • Om or aum is the most simple and powerful mantra you can chant. This universal mantra creates powerful, positive vibrations in your abdomen. It is often combined with the mantra "Shanti", which means peace in Sanskrit. You can repeat aum as many times as you want while reciting.
   • Maha mantra, also called the great mantra or the Hare Krishna mantra, can help you achieve salvation and peace of mind. Repeat the entire mantra as many times as you need to. 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 cooperation and compassion and means "May all beings everywhere be happy and free, and may the thoughts, words and actions of my own life contribute in some way to that happiness and freedom for everyone." Repeat this mantra three or more times.
   • Om namah shivaya is a mantra that reminds everyone of their own divinity and stimulates self-confidence and compassion. It means "I bow to Shiva, the supreme deity of transformation, who represents the true, supreme self." Repeat the mantra three or more times.
3. Set an intention for yourself. No mantra meditation practice is complete without first establishing an intention. By taking a moment to dedicate your meditation to something, you will be able to focus with more attention and reach a deeper state of meditation.
   • Lightly bring the bases of your palms together, then the palms and finally your fingers, to form prayer hands. If you want to generate an energy flow, you can leave a small space between your palms. Slightly bend your chin towards your chest.
   • If you have no idea which intention to choose, consider something as simple as "letting go."

Part 2 of 2: Reciting and meditating

1. Find a comfortable place to practice. Mantra meditation is done in a pleasant and quiet space. This could be somewhere in your home or even a yoga studio or church.
   • Make sure the room where you are going to meditate is a bit darker, so that you are not activated by the light.
   • Make sure that the place where you are going to meditate is quiet so that no one will disturb you or break your concentration.
2. Sit in a comfortable cross-legged position, with your hips raised and your eyes closed. Before starting your mantra meditation, sit in a comfortable cross-legged position, with your hips raised above your knees and your eyes closed. This helps keep your back straight, which is the best position for your body to absorb the vibrations of the mantras and focus on your intentions.
   • If you can't get your hips above your knees, sit on as many blocks or folded blankets as needed until you reach this position.
   • Place your hands lightly on your thighs. If you wish, you can place your hand in "chin" or gyan mudra, which represents universal consciousness. Chin mudra and prayer beads can help you get into a deeper meditation.
   • Use prayer beads or mala beads to help you focus.
3. Focus on your breathing, but don't try to control it. Focus on your breath and the feeling of each inhalation and exhalation, while not giving in to the urge to control your breath. This helps to focus on the meditation and achieve greater relaxation.
   • It can be difficult not to try to control your breath, but being able to let it go will aid in the overall meditation practice. The more you practice, the easier this will become.
4. Recite your chosen mantra. It's time to recite your chosen mantra! There are no prescribed times or ways to recite your mantra, so do whatever feels best for you. Even chanting a little bit of a mantra can provide significant benefits.
   • Start your chant with an aum, the most basic sound.
   • When you recite, you should feel the vibrations of the mantras in your abdomen. If you don't feel this, try to sit up more straight.
   • There are different perspectives on the correct pronunciation, but just do your best with Sanskrit. You sing and meditate for your own well-being and not perfection, which can undermine why you are meditating.
5. Decide whether to continue to recite or to continue to meditate in silence. Recitation itself can be a form of meditation, but you can also choose to move from recitation to silent meditation. Whatever choice you make, you will reap the benefits of mantra meditation.
   • Let your body flow with what it wants and what is working for you in the moment. There are times when you may want to keep singing or meditate in silence. The point is not to force your body or thoughts.
6. Meditate for as long as you want. When you have finished reciting the mantra, transition to a silent meditation by remaining in the same position and feeling any sensations that arise in your body. Continue to meditate in silence for as long as you want. This allows you to focus on your intention and relax further.
   • Keep focusing on your breath and sustained vibrations of your mantra.
   • Let your thoughts come and go as they arise. This will teach you to focus and let go of anything out of your control.
   • When it is necessary to refocus your mind, you can say "let" with each breath in and "let go" with each out breath.
   • Meditation requires consistent practice. You have good days and bad days, so try to accept that this is part of the meditative journey.

Tips

• Consistent meditation will help you reap the benefits of the practice and reach deeper and deeper meditative states.
• Don't expect immediate results.Achieving your meditation goals takes a lot of time and practice.

Necessities

• Prayer beads
• A quiet, dimly lit environment.
• A good mantra or instruction
• Yoga blocks or blankets.
• Comfortable clothing.