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You don’t need a mantra to meditate
- Let’s get one thing straight: you don’t need a mantra to meditate. If repeating a mantra doesn’t sound like your thing, that’s fine. “The best way to meditate is the one you will actually do, so it can help to experiment with different methods until you find one that resonates,” Dahl says.
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Jan 12, 2024 · Learn what mantra meditation is and examples of how to do it yourself. Plus, the purpose and benefits of using mantra during your meditation practice.
Mar 28, 2024 · Mantra-based meditation is when you use a mantra while meditating. Sometimes your mantra is said out loud and sometimes you say it silently to yourself. Whatever the case, the purpose of the mantra is to quiet the never-ending chatter that may be taking place in your mind, and keep you focused.
- Overview
- Potential benefits
- Choosing a mantra
- How to do it
- Tips and tricks
- The bottom line
Mantra is a Sanskrit term, with “man” meaning “mind” and “tra” meaning “release.”
Think of a mantra — a word or phrase you repeat during meditation — as a tool to help release your mind. It can make a lot of difference, especially if you have trouble concentrating or getting in the right frame of mind.
You can meditate in many ways, and there’s no single “correct” approach.
Whether you practice mantra meditation or another style, you’ll often see many of the same benefits, including:
•increased self-awareness
•reduced stress
•a greater sense of calm
•increased self-compassion
When it comes to finding a mantra, there’s really no wrong way to go about it.
Some simple mantras are syllables or vowel sounds, such as the common “om” or “aum.” This short sound packs a lot of power, though. Many consider this syllable the original sound of the universe.
Another common meditation mantra is the Sanskrit “So Hum,” or “I am.”
Other types of mantras associated with more specific goals include:
•deity mantras
•healing mantras
Once you’ve got a mantra in mind, it’s time to start using it.
Here’s how:
1.Get comfortable. Find a quiet place where you can meditate without disruptions. Find a position you can hold for the length of your meditation, whether that’s sitting on the floor, in a chair, lying down, or even walking. Mudras, or hand positions, help some people enter a meditative frame of mind, but they’re not necessary.
2.Set a timer. Decide how long you want to meditate (anywhere from 3 to 30 minutes) and set a timer. Consider using a quiet, relaxing sound, such as ocean waves or birdsong, so the alarm doesn’t jar you from a peaceful meditative state.
3.Start with a few deep breaths. Pay attention to your breathing without doing anything to try and modify it. Just focus on the sensation of it entering your lungs and filling your body.
4.Use your mantra. Continue breathing slowly and steadily through your nose as you begin to chant your mantra. You can say it out loud (this might help more with mantras intended to produce vibrations) or repeat it silently. It often helps to match the mantra to your breathing.
Focus on intentions
When you meditate with a specific goal in mind, such as reducing anxiety or unwanted emotions, it might seem natural to focus on the things you don’t want to feel. But you may see better results when you meditate on positives, or the mindset you want: •“I am calm.” •“I am present.” This generally proves more helpful than meditating on negatives, or the mindset you have right now, such as: •“I’m not anxious.” •“I’m not angry. “ You are anxious or angry. That’s why you’re meditating. It’s easy to get hung up on your existing frame of mind, but this can detract from meditation’s benefits. Meditating with your desired outcome in mind, on the other hand, can help you visualize your success and transform this image into reality.
Try mala beads
Mala beads, or a japa mala, can help promote mindfulness in meditation and yoga practices. They’re intended to help you with mantra repetition — “japa” means “mutter” in Sanskrit. A mala, or string of 108 beads, can help you maintain a steady breathing rhythm during meditation. You can also use a mala to focus on your mantra by using each bead to mark one repetition. Curious to give it a try? Here’s how to get started with mala beads.
Feel free to change your mantra
If you don’t have much success with the first mantra, it may help to find one that resonates more with your current frame of mind and meditation goals. There’s no harm in changing it as necessary. You don’t need to use the same mantra every time you meditate, either. Perhaps in the morning, you want to focus on strength and compassion for the day ahead, and in the evening, you’d like to achieve a sense of restful internal peace. The key to mantra meditation is finding one that works for you.
Most people who meditate do it for a reason, whether it’s relaxation, cultivating compassion, or self-care.
Choosing a mantra that reflects your goals can help you focus on what you want to get out of meditation. This can strengthen your commitment to the practice and maximize the benefits of meditation.
What are some potential mantra meditation benefits? • The rhythm & sound is thought to move energy throughout the body. • Helps release feel good chemicals (like endorphins ).
Feb 6, 2024 · Meditation mantras are a powerful way to increase your mindfulness during meditation. They serve as a focal point for your attention, the same way you might use a candle, a photo, or a statue. There are quite a few meditation mantras you can access for free.
Jun 11, 2024 · Research shows the sound of a mantra being used within meditation has been “suggested to act as an effective vehicle to override [automatic] mental speech, which is the predominant form of conscious [ness] for most people. A Beginner's Guide to Chakra Meditation. Mantras vs. Affirmations vs. Intentions.
Oct 27, 2021 · There is something uniquely calming about using chants or mantras in meditation. In fact, science has shown that mantra meditation can help silence the racing thoughts in your mind and calm your nervous system. It can also reduce distractions, increase attention span, and improve your mood and mental state.
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