The meaning of the word mantra is “protect the mind” and derives from the roots manas (spirit, conscience or mind) and tram (protection) of the Sanskrit language, the language in which most mantras are pronounced. Mantra-based meditation is often also known as meditation japa.

What is mantra meditation?

As with any form of meditation, mantra meditation focuses attention on a specific object, in this case a mantra, which can be a syllable, a word, or even an entire phrase. Whispering, speaking, singing or even silently in your mind, you repeat it over and over.

The goal of the practice is to create a clear and focused mind by paying full attention to the mantra. Since the mind is occupied with the mantra in this way, there is no room for negative thoughts. Two properties of the mantra play a special role:

• He sound of the mantra is usually in the foreground. The vibration when speaking or singing creates a certain frequency with a positive influence on the body and mind
• He meaning of the repeated word or phrase is also part of mantra meditation. In this way, a mantra works similarly to a positive affirmation (self-affirmative prayer).

Popular powerful mantras for meditation

a mantra can vary from a simple syllable to a complex phrase, using any language. The most well-known mantras use the ancient Indian language Sanskrit and are mainly used in Hinduism and Buddhism:

• The most famous mantra is OM or AUM, which is considered the original syllable-sound of the universe. It is the first vibration from the supreme deity that originates everything and in turn describes the supreme «spiritual reality.» There are many other monosyllabic mantras, the so-called bija mantras, such as “ram”, “lam” or “haum”, which are also used for chakra meditation.
• «Lokah samastah sukhino bhavantu» is a common mantra that some Western yogis also know. It means something like «may all beings be free and happy.»
• Another mantra known worldwide is the «gayatri mantra», which, in reality, is much longer: «om / bur buváj suáj / tat savitúr váreniam / bargo devásia dímaji / díio io naj prachodáiat». The simple translation could be: «Om / Earth, sky and paradise / that adorable sun god / in his godly light I meditate / meditating on him, we become enthusiastic.»
• Om mani padme hum, It is one of the most famous mantras in Buddhist traditions. It refers to the compassion felt towards all living beings.

You can also use Spanish or English terms for mantra meditation by repeating them. For example, you can meditate on the concepts of “love” or “light”«. The mantra is also often used «I am».

Of course, You can also choose affirmations that you would like to implement specifically with mantra meditation. To do this, you can use phrases like “I am up to any challenge,” “I love the world and the world loves me,” or “I am grateful for my health.”

instructions for beginners on how to use mantras

Reciting mantras is a simple form of meditation suitable for beginners. The possible forms of mantra meditation are very diverse and variable. To start and learn to meditate, you can use the following method:

1. Choose a place where you feel comfortable and can relax easily. You can also set up your own meditation corner at home for this purpose.
2. Get into a sitting position that is comfortable for you to stay in for a few minutes with your back straight.
3. Place your hands loosely on your knees or in your lap.
4. Close your eyes and take a few deep breaths in preparation.
5. Now start saying out loud the mantra you have chosen.
6. Inhale, with the next exhalation, repeat the mantra again
7. During meditation, focus on the sound of the mantra and the vibration that arises in your body
8. Throughout the session, repeat the same mantra over and over until you reach the desired number of repetitions or time. Five to 15 minutes is a good time to start.
9. When you are done, sit with your eyes closed for about 30 seconds and feel the effect of the meditation.

More tips for mantra meditation

• Don’t think of mantra meditation as a strictly regulated technique. Rather, this form of meditation gives you space to find your personal version.
• You can also chant a mantra instead of saying it.
• Especially if accompanied by a musical instrument, mantra meditation can become a joyful practice. which you can also do together with other people.
• You don’t have to sit down to meditate with mantras. You can also repeat your mantra while standing, walking, or during any physical activity.
• Remember that you can use any syllable, word or phrase as a mantra. If you don’t like any of the mentioned mantras, you can also search or create your own mantra. But make sure you choose a mantra that has good energy for you.
• Repetitions are often counted, this helps to focus the mind even more. You can also use a mala or a rosary. It usually has 108 accounts.
• A mantra can be a useful companion in everyday life. For example, in stressful situations, you can repeat your mantra to calm your mind and control stress.

The effectiveness of mantras

The effectiveness of mantra meditation has been scientifically proven. A study showed that After just five minutes of chanting OM, the test subjects’ stress levels demonstrably decreased.

Scientific references: