#12: Quick guide to mantra meditation (MM)
Discover the benefits of Mantra Meditation with this quick guide. Learn how to choose the right mantra, prepare for meditation, overcome common challenges, and make it a daily habit.
To experience more joy in life and become more resilient, starting a meditation practice is essential.
Mantra meditation (MM) is the most accessible form of meditation to learn and practice. This quick guide will help you get started.
What’s Mantra Meditation?
Mantra meditation is a type of meditation where you repeat a sound or phrase, either silently to yourself or aloud, helping you to focus on the present, rest your mind, and access more profound levels of concentration.
Other forms of meditation include:
Mindfulness meditation involves focusing on the present moment and becoming aware of your thoughts and emotions without judgment.
Loving-kindness meditation involves directing positive feelings toward yourself and others.
Yoga and movement-based meditation involve combining physical movements with meditation.
The Why Behind Meditation: Key Benefits
Meditation has numerous excellent benefits, such as:
Improved mental clarity
Enhanced concentration
Greater resilience to stress
Increased peace of mind
Increased sense of wellbeing
Improved creativity
Improved focus
Heightened feelings of joy
Choosing Your Mantra
The mantra is an integral part of MM, as it helps you to stay focused.
Choosing a mantra that resonates with you is essential, as this will help you access a deeper meditation level. Ideally, your mantra should only have one or two syllables so you can repeat it silently without much effort. The purpose of the mantra is to help the mind settle into a state of deep relaxation and inner peace.
Here are some sample mantras to choose from:
Om
Ah
Shh
Dum
Vam
Yam
Shrim
Ma-om
So-hum
Ra-ma
Preparing for Meditation
The first step in doing MM is to find a quiet, comfortable space. Choose somewhere where you won’t be disturbed. For example, you may want to light a candle or play some calming music to help create a peaceful atmosphere.
Once you’ve chosen a spot, you’re ready to begin.
Start by taking a few breaths to focus your mind and relax your body. Make sure to breathe deeply.
Doing the Meditation
When you’re ready, begin repeating your mantra silently.
Continue the mantra for 10-30 minutes. Then, focus your attention on the mantra and breathe naturally and deeply.
If your mind wanders, come back to the mantra. Don’t judge yourself or be hard on yourself. Just gently come back and continue.
How Often to Meditate
Practice MM twice a day to reap the practice's benefits. Ideally, it would be best if you practiced once in the morning and once in the evening, as it can help to reduce stress and increase mindfulness throughout the day.
Common Challenges and How to Overcome Them
Meditation can be challenging, especially if you’re starting. Here are some common meditation challenges and how to overcome them:
Difficulty staying focused: One of the biggest challenges of meditation is staying focused. It's common for your mind to wander and thoughts to come and go. To overcome this challenge, you can just focus on your mantra whenever your mind wanders. Don't judge yourself or get frustrated; observe your thoughts and let them go.
Physical discomfort: Sitting still for an extended period can be uncomfortable, especially if you're not used to it. To overcome physical pain, try adjusting your posture or using props like pillows or blankets to make yourself more comfortable. For example, if you're sitting on the floor, try sitting on a cushion or folded blanket to elevate your hips and take pressure off your knees.
Lack of time: Many people need help finding the time to meditate regularly. To overcome this challenge, try setting aside a specific time each day for meditation, even if it's just for a few minutes.
Impatience: It's common to want to see results quickly when meditating. However, meditation is a practice that requires patience and consistency. To overcome impatience, focus on the meditation process rather than the outcome. Set realistic expectations and be patient with yourself as you develop your practice.
Lack of motivation: Having days when you don't feel motivated to meditate is natural. To overcome this challenge, try to remind yourself of the benefits of meditation, like reduced stress and increased focus. You can also try meditating with a group or finding a meditation buddy to help keep you accountable and motivated.
Conclusion
Meditation is an excellent way to reduce stress and increase mindfulness.
With regular practice, you can make meditation a part of your daily routine and reap the rewards of a calmer mind.
Have fun, and don’t be afraid to experiment with different mantras and techniques to find the one that works best for you.
Too long didn’t read? (TLDR)
Each session should last between 10-30 minutes.
Practice twice a day: morning and evening.
You can choose a mantra that resonates with you.
You can find a quiet, peaceful location free of distractions.
Set a timer
Track progress over time in a journal.
I encourage you to commit to daily practice.
Make it an essential part of your life.