Categories >> Treatments >> Relaxation Response (Still & Internal) >> Traditional Mantra Meditation
Traditional mantra meditation is based on spiritual principles that involves repeating a sacred word, phrase, or sound to help you relax and focus your mind. The word “mantra” comes from Sanskrit, where “man” means “mind” and “tra” means “release”. [1, 2] The Hindu or Buddhist traditions are the most common, but there are also similar practices within Sufism, Christianity, Taoism, and Shamanism. Based on the spiritual tradition, the goals of the meditation may vary, but there are common elements of the practices.
How to practice mantra meditation [3, 4]
1. Choose a mantra
2. Find a comfortable seated position
3. Inhale and exhale steadily
4. Repeat your mantra with each breath
5. If your mind wanders, gently bring it back to your mantra
Some examples of Hindu or Buddhist mantras [5, 6]
• Om: A sacred syllable that is the basis of many mantras [5, 6]
• Om Mani Padme Hum: A Buddhist mantra that symbolizes the transformation of the mundane into the divine [7, 8]
• Om Gan Ganapataye Namaha: A mantra that honors Ganesha, the remover of obstacles [7]
• Ram: A simple mantra that invokes the strength and courage of Lord Ram [7]
• SO HAM: A mantra that means “I am (that)” and can be linked to inhalation and exhalation [5]
• Lokah Samasthah Sukhino Bhavanthu: A mantra that emphasizes the importance of mindfulness and compassion [5]
You can also try using a mala, or prayer beads, to help you keep track of your repetitions. [9]
[1] https://www.calm.com/blog/mantra-meditation
[2] https://www.healthline.com/health/mantra-meditation
[3] https://www.youtube.com/watch?v=vbVh43mTHF4
[4] https://www.verywellmind.com/how-to-self-soothe-with-mantra-meditation-8609281
[5] https://www.lotuscrafts.com/en/blogs/blog/learning-mantra-meditation-a-guide
[6] https://en.wikipedia.org/wiki/Mantra
[7] https://indivyoga.com/7-mantras-for-meditation/
[8] https://mindworks.org/blog/what-is-mantra-meditation/
[9] https://asivanayoga.com/blogs/yoga-blog/mantra-meditation-guide