The mantra derives from two Sanskrit words – manas (mind) and tra (liberation) – and is a practice of singing, whispering, or reciting (aloud or in silence) a sound, a word, or a phrase.
Vocalizing a mantra and feeling the resulting subtle vibration, calm your thinking mind, so that you enter a more relaxed state.
Neurologists and researchers have found that practicing mantra meditation can help calm the nervous system and to induce deep relaxation. Studies also suggest that you will reap benefits, regardless of the mantra chosen.
Many people believe that using a mantra can increase awareness and improve concentration. Because it helps you focus better, it can even lead to improved results in meditation.
Think of a mantra (word or phrase) to repeat during meditation – as a tool to help free your mind. It can make a big difference, especially if you have trouble concentrating or getting into the right mood. Meditation is not easy for everyone to practice, and many people find that it takes time and practice to stay focused. A mantra, however, can ease this by reducing wandering thoughts.
You can choose to chant the OM Mantra or the Sat Nam Mantra (meaning “I am the truth”). Also, you can choose to chant chakra-activating vibrations or positive statements such as “I am enough,” “I am calm,” “My life is full of joy,” or whatever word or phrase, as long as you repeat with focused attention.
Once you have chosen a mantra, it is time to start using it. Lying down or sitting comfortably, you will repeat the chosen mantra, in silence or aloud, and you will feel the vibration that accompanies it. When you notice that your mind is wandering, simply return carefully to the mantra.
Find a comfortable position, set a stopwatch (between 5-20 minutes), pay attention to your breathing, and focus on the mantra. As you sit in meditation, your mantra and breathing will settle into a common rhythm. At the end of the meditation, try do not suddenly come out of the state of relaxation and awareness you have reached. But try to notice how you feel, calmer, more optimistic, maybe more confident. This exercise helps you track your progress through this type of meditation.
