A mantra is a word or a short phrase, which is repeated over and again. It may be repeated aloud or silently. The aim of the mantra is to focus the mind on one word or phrase, and in this way, to reduce the restlessness of the mind and calm down its constant chatter.
Repeating a mantra is both meditation and a concentration exercise.
Almost every spiritual path teaches some sort of mantra meditation.
1) Choose your mantra. This could be any word, preferably an inspiring word, or a short phrase. Here are a few examples:
The sound OM, which is often used in the East.
The words “I AM”.
The words “I exist”.
The word “light”.
Any word or inspiring sentence can be used. However, choose something short, and which you feel comfortable to repeat. A mantra composed of a single word is to be preferred, since it is easier to remember and to focus on.
2) Find a place to be alone and undisturbed.
3) Sit down on a chair or on the floor on a pillow, whatever is more comfortable. Take care to keep your back straight.
4) Take a few, deep and slow breaths.
5) Clear your mind of everything, and start repeating your mantra, aloud or silently, not too fast, and not too slow.
6) Focus calmly, with complete attention on the mantra, doing your best to ignore any thoughts, sensations or noises.
7) Don’t tense your body.
8) No matter how many times your mind wanders away, always bring it back to the mantra.
Duration: about 10 minutes.
Benefits of mantra meditation:
This meditation improves your concentration, calms the mind and its chatter, and brings a sense of inner peace.
Do you allow other people to transfer their stress and lack of peace to you? Do you allow negative thoughts, emotions and memories to make you stressed and unhappy? Learn how to let go and be free and happy.