Mantra Meditation – A Complete How to Guide

Mantra meditations have incredible benefits which increase mental and physical health. Some studies have even shown improved benefits when compared to other types of meditation.

person doing a mantra meditation
Mantra meditations can be done anywhere – source

Learn everything you need to know, including the benefits and how to do a mantra meditation today with this complete guide! Meditation can change the brain for the better, and this specific kind will surely provide the wellbeing we all deserve.

What is a Mantra Meditation

Mantra meditations are similar to focused attention meditations, having similar benefits such as increased concentration, creativity, impulse control, and emotional regulation.

Just like in a focused attention meditation, in this type of meditation, you focus on something. During it, you repeat a mantra, a word, or a phrase, using it as a way to concentrate the mind and guide you.

The word mantra in Sanskrit (a classical language in south Asia) means mind release.

Benefits of a Mantra Meditation

There are many benefits of a mantra meditation. It can reduce stress and other negative emotions while increasing wellbeing and inner peace. 

Studies also report that people who practice this kind of meditation have an increased positive outlook on life, increased self-compassion, and increased self-awareness. They also tend to experience more calm and relaxation in their day-to-day lives.

How to Do a Mantra Meditation

In a mantra meditation, you have a phrase or word that helps you to release the mind, which can help raise concentration, awareness, and benefits from meditation.

The focus you experience while concentrating on a mantra can help reduce wandering thoughts, reinforce meditation benefits, calm the mind, and increase breathing benefits.

Here is the basic guide on how to perform a mantra meditation:

1. Find a Comfortable Place to Meditate

Find or create a good environment for meditation. This should be an area that has little to no noise, no distractions, and is comfortable. Make sure you feel safe enough to relax fully for your meditation. 

2. Breathe Deeply

While sitting or lying down in a comfortable position, take a few deep breaths in and out. This will help calm the body and mind, preparing you for the next step in your meditation.

3. Pick out a Mantra

Now, pick out a mantra that you can use throughout this meditation. It will be something repeated, so make sure it is positive. Here are some examples of mantras, but they can be anything you want. It can even be a positive affirmation. Some individuals choose to focus on a sound (such as om) while others say an I am affirmation. 

You can also choose a mantra with a specific goal in mind, such as healing, relaxing, or inspiring joy. Examples of common mantras include:

  • I am happy
  • I am calm
  • My life is joyous
  • All is right with my body
  • I love and accept myself

4. Let Words and Breath Guide You

Breathe deeply in time with your phrase, focusing on the breath and words. Say them out loud or in your head, whichever feels more natural. Just remember to do what feels comfortable to you. Match the words with your breaths.

Don’t worry if your attention wanders. Allow it, and make sure to return to your breaths and mantra.

5. Awaken

Come out of the meditation feeling refreshed and relaxed. Think about how you feel now and try to carry these feelings throughout the day.

Meditations Tips

Here are some tips to help you get the most out of your meditation time

  • Choose the right place – make sure your environment is relaxing and free of distractions
  • Use the breath – deep breathes provide physical benefits that relax the mind and body, allowing you to meditate better
  • Add some music – calming music can also help the mind concentrate more, allowing you to focus on your mantra
  • Make it a habit – everything is a habit. The more you meditate, the easier it will be and the more benefits you will gain
  • Don’t meditate where you sleep – sleeping is not meditating. Try not to meditate where you sleep as you associate your bed with rest and not meditation.
  • Allow yourself leeway – it’s ok for you to remind to wander, just try to bring back 

The Takeaway

Mantra meditations provide amazing benefits and are a great technique for someone who wants to start meditating. It allows you to define goals, concentrate, and control your thoughts. Try one out and watch how mental and physical health improves drastically. 

Health starts from within. Provide your body with the building blocks it needs to repair, heal and grow. Eat nutritious, well-balanced food full of healthy fats, carbs, and high-quality protein, work out in a way that feels good, and watch how wellbeing flourishes!

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