Mantra meditation is one of the simplest and easiest-to-learn meditation techniques
. Like other forms of meditation
, it carries many wellness and stress relief benefits, but can be learned quickly and easily. With mantra meditation, you may feel less stressed after one session. With repeated practice, you may find yourself less reactive to future stress. Practicing mantra meditation is easy. Here's how:
Time Required: 5 to 30 Minutes
- Set aside a few minutes and get into a comfortable position.
At first, it's best to have a quiet room, free of distractions. With repeated practice, you may find yourself able to practice mantra meditation anywhere and under more chaotic circumstances.
- Choose a mantra for meditation.
A mantra is a word or phrase that you repeat to yourself. It can be a non-sensical sound like 'Om,' or it can be a word or phrase like, 'Calm' or 'I'm at peace.' The words or sounds you choose aren't important as long as they are simple and comfortable for you to repeat.
- Close your eyes and repeat your mantra to yourself.
As you do so, try to focus only on the sound and feel of your mantra and nothing else. If you find other thoughts creeping into your head, thank yourself for noticing, and gently redirect your attention to your mantra.
- Continue for several minutes.
That's it. Just continue to repeat your mantra and focus on the sound and the way it feels to make the sound. Redirect your attention away from distractions, and back to your mantra. You can start with 5- or 10-minute sessions and work up to 20 or 30; with mantra meditation, any practice time is better than none.
- Try to practice mantra meditation anywhere from several times per week to twice a day.
- You can repeat the sound silently in your head if you're more comfortable with that.
- You can also do mantra meditation while walking to combine exercise with meditation. Just use your mantra rhythmically as you step.