I personally love how mantras restore my inner peace and free my mind of thoughts. Indeed, t he word “Mantra” is a Sanskrit term in which “Man” means Mind and “Tra” means Release. But certainly we can say that they help us to relax and focus the mind. The exact benefits of mantra meditation are debatable and it depends on your beliefs and on the mantra you are using. Farguhur states that meditation mantras are religious thoughts or prayers that have supernatural powers.Īnd in Heinrich Robert Zimmer’s Myths and Symbols in Indian Art and Civilization, meditation mantras are defined as verbal instruments that produce certain traits in the mind. But beyond this we get into the spiritual benefits.įor instance, in An Outline Of The Religious Literature In India, J. Science tells us it is good for relaxation, stress, sleep, anxiety and mental health. There are many different theories on the benefits of mantra meditation. Finally, make your mind one with the mantra (this is a state called Samyama).ħ: Continue for 15 to 20 minutes, then gently open your eyes. Then let the mantra repeat in your mind without effort. To do this, stop making the sound of the mantra. In Nada Yoga and some other practises we move the mantra inside. If you lose focus, just gently return your mind to the mantra and continue to meditate. Goodness knows, when I started, I had the attention span of a fish. You might find it difficult to focus at first. The reverberations gently massage the body from the inside, helping muscles and organs to relax. These reverberations are actually one of the benefits of mantra meditation. And notice the way the mantra creates reverberations in your body. And your breath should begin in your abdomen.įocus your mind on the sound of the mantra. You should be able to feel the connection between the breath and the sound of the mantra. So make sure that you are relaxed while making the sound of the mantra. When we meditate we want the whole body to be relaxed. Sometimes when we speak we create tension in the various muscles and organs used in speech. Make sure your throat, mouth, and tongue are relaxed while you vocalise the mantra. This will stimulate your parasympathetic nervous system, reduce amygdala activity, and balance cortisol, all of which will help you feel relaxed.Ĥ: Begin to recite the mantra you have chosen while you continue to breathe deeply. Take some deep breaths while mindfully observing the breath moving through your body. So, think more about the sound of the mantra rather than its literal meaning.īefore we start meditating on a mantra, we want to relax and focus the mind. In his book Harnessed: How Language and Music Mimicked Nature and Transformed Ape to Man, neuroscientist Mark Changizi posits that the major phenomes of speech have evolved to resemble the sounds of nature. Think of mantras not as words with meanings but as sounds that represent nature (Frits Staal in Rituals And Mantras: Rules Without Meaning). And I still meditate on Aum today.ĭon’t worry too much about the meaning of the mantra. It’s the first mantra I myself learned as a teenager. You can learn more about this below.įor this beginners mantra meditation we will meditate on “Om” (pronounced “Aum”), which is the primordial sound of the universe. Different mantras are used for different reasons. There are many different mantras to meditate on, and most are in the Sanskrit language (the first language). Note that if you are following the Vedic tradition you will generally perform a ritual before the meditation.Ģ: Choose a mantra to meditate on (see examples below) We need good posture to help support the breath so we can create a consistent sound, which we will then meditate on.
However it is particularly important in mantra meditation. Posture is always important in meditation. Make sure your spine is straight but relaxed.
Mantra Meditation for Beginners 1: Sit comfortably with good posture. And you might like to refer to my list of the best mantra books.
JOOM BEEM GOOD HOW TO
So let me show you how to do mantra meditation. Either way, they are used for the same purpose: to train the mind. You might have heard of the mantras used in yoga, Hinduism (in which it is called Japa), Buddhism, Christian chanting and in self improvement. In this article we will do a guided mantra meditation for beginners, with a script.
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