What is a mantra? A practical guide to meditation with the mantra

Far more than a melody or a part of your yogic art, a mantra is a sound, a word, or even a chain of words woven together to anchor our body and mind in the present moment and help us deepen our awareness. It can be considered the key to a higher power. Understanding the ancient art of the mantra can help you develop your awareness around this practice and call upon it to open the way to wisdom, intention, and connection. In this article, we will take a closer look at:

See the collection of mala

Mantra: meaning and origins

The word mantra is a Sanskrit word , and although in modern language we associate it with the sense of intention, it can actually be broken down into two words: man, meaning mind, and tra, meaning something similar to transport. This reinforces the meaning of the sounds or chants used to "transport the mind." Scholars have also traced the word mantra back to the Sanskrit word man, meaning "to think." All these interpretations have one thing in common: the seed of thought, once planted, flourishes. Research shows that the use of mantras dates back well before 1000 BCE and originated in Eastern traditions and spirituality . It has also been found that one of the earliest uses of mantras is in the Vedic scriptures of Hinduism. In addition to being used in Hinduism, mantras are also an integral part of other spiritual and religious cultures such as Buddhism, Jainism, Sikhism and some New Age religions.

The benefits of mantra meditation

When it comes to meditation, there is no single "right" method, as it is an entirely personal spiritual experience . While it draws inspiration from philosophies and practices passed down through the ages, meditation is not a one-size-fits-all approach but rather a journey, not a destination. That said, the benefits of mantra meditation, and meditation practice in general, are numerous. In addition to increasing self-awareness and reducing stress , it can also sharpen focus and provide the benefits of breathwork. Here are just a few of the positive reasons to practice mantra meditation.

1) Concentration

Finding focus in our modern world can be a challenge, but reciting mantras can help stabilize your mind and stay connected to the present moment. This can be especially helpful for those who tend to have a wandering mind when it comes to meditation. If you struggle to sit quietly and keep your mind focused, using mantras as a focus tool can help strengthen your concentration. If we think of concentration as a muscle, a mantra is the exercise that can strengthen that muscle, and the results aren't just a short-term solution but can produce a long-term habit for how our brain works.

2) Breathing control

Repeating a mantra during meditation not only helps stabilize our mind but also encourages our body to find a natural breathing rhythm. Because mantras tend to have a rhythm and flow, they draw our breath into that same flow, allowing us to feel more relaxed and in tune with our bodies. Breathing is extremely important , bringing us physically and spiritually into the present moment, while inviting us to rest, recover, and regain balance.

3) Relaxation

Chanting and mantras also have a positive impact on the mind and can greatly improve stress levels and increase mental awareness. The act of repetition , its effect on breathing, and the fact that it encourages the mind to let go of scattered feelings and focus on the here and now mean that relaxation can be very easy to achieve.

4) Stress relief

It has been scientifically proven that the ancient practice of singing reduces stress, anxiety, depression and can promote a better mood by having a positive impact on the parasympathetic nervous system and the vagus nerve (pneumogastric nerve).

The science of mantras

Mantras are simultaneously art, science, and spirituality. While there is definitely a profound spiritual element, there is also a concrete science behind how mantras work. In the simplest sense, a mantra gives the mind something to focus on and something tangible— words and sounds . A Swedish study used brain imaging to see how mantras affect the mind. The part of the brain that is active during periods when the mind wanders was known as the default mode network . Studies have shown that when the mind is in default mode, it is distracted. After the introduction of chanting and other spiritual practices, the default mode network was found to be reduced, and participants experienced a calmer state of mind.

In short, using a mantra or chanting resulted in different brain circulation patterns that helped to deactivate the part of the mind most concerned with judgment and reflection. When we invoke mantras, it occupies the brain and trains it to be calmer, quieter, and more controlled .

How to begin a mantra practice?

Once you've decided to begin a mantra practice, it's important to remember that consistency is key . It's the repetition of the practice that allows you to master this form of meditation and reap its benefits. Reshaping the mind takes time and practice if you want to enjoy the long-term benefits. Starting a mantra practice can be simple; you don't need extensive knowledge, just a committed and consistent approach . Here are a few steps to begin your mantra practice.

• Start by making yourself comfortable. You can sit in a way that makes you comfortable or lie down.
• Say your mantra silently and repeat it with each inhale and again with each exhale.
• Try not to fixate on the mantra or let yourself be overwhelmed by it.
• Set aside time each day to practice your mantra. This can range from 5 minutes to an hour, depending on your schedule and dedication. You can choose to do it at the beginning or end of your meditation practice, or at any time of day.
• You can also use the beads of a mala bracelet to help you focus during your daily meditation. Indeed, the beads of a mala bracelet facilitate mental concentration and allow you to enter a meditative state.

Choosing the right mantra

Try not to feel overwhelmed when choosing the right mantra, as you can modify and adapt it as you go. It's helpful to have some information about the different types of mantras and affirmations, because words have subconscious power and can help us achieve our intentions. Browse the different types of mantras below and see which style resonates with your own intuition.

1) Bija Mantras

The Bija mantras are represented by seven short sounds, each corresponding to one of the seven chakras and the principal Hindu deities. Bija means "seed," and when these mantras are recited, they can create harmony in the body, mind, and soul, as the chakras resonate with the vibrations of the sound.

2) Saguna Mantras

Saguna mantras invoke individual deities. The word Saguna comes from the Sanskrit word meaning "with attributes" or "qualities," and they are believed to help manifest the divine power of the deity or the deity's true form. They can be simple syllables, words, or phrases designed to stabilize and calm the mind.

3) Nirguna Mantras

Nirguna mantras are the oldest style of mantras and can be difficult to decipher. These mantras mean "formless" and are not used to invoke specific attributes, deities, or chakras. Rather, they are used in deeper or transcendental meditation , or by more advanced practitioners, as they require a higher level of concentration.

Frequently asked questions about mantras

- Example of a mantra?

A mantra can be a short phrase, a word, or even a sound , but it's always good to choose something that aligns with your intentions. For example, you could use "I am calm," "I am worthy," or "I am here" to make the mantra's meaning more personal to you.

- Mantras that correspond to the chakras?

You can choose mantras that resonate with your chakras to promote balance and healing throughout the body. These might include the following mantras: I am safe (root chakra), I am at peace (sacral chakra), I am strong (solar plexus chakra), I am love (heart chakra), I am truth (throat chakra), I am wisdom (third eye chakra), I am connected (crown chakra).

- What are the 5 best mantras?

If you want 5 of the best mantras to start your morning or day off right, you can choose to center them around these five words : I release, I find peace, I open myself to love, I welcome joy, and I rise.

- What is a personal mantra?

A personal mantra is a word, phrase, or saying that is uniquely yours. Your own mantra can be words of affirmation that inspire you , empower you, and serve as a reminder or a balm for the soul. Words have power, and when we choose the right words and repeat them over and over, they can become a truth we accept.

Conclusion

In short, mantra meditation is an amazing practice to incorporate into your life. Easily accessible to everyone and offering numerous benefits, this particular form of meditation can work wonders for your body, mind, and soul. While mantras have a long and profound spiritual history, in our modern world, we can keep things simple. By choosing a phrase, sound, or word and dedicating just five minutes a day to repeating it, you can alter the way your mind works, significantly reduce your stress levels, and cultivate deeper connections and inner peace while improving your overall well-being.