MANTRA Meditation
A mantra is a word or phrase you repeat when meditating. Mantra meditations are helpful if you have trouble concentrating or slowing down your mind.
Research has also shown that repeating a mantra, causes a major shift in brain activity — specifically in the part responsible for internal evaluation, rumination, and mind-wandering. Participants that utilized a mantra were able to reach a more advanced state of psychological calm – which will help decrease your stress and anxiety.
The great thing about mantras is that you can use them anytime, anywhere. You can choose one to repeat all day, or you can choose a different one for your mornings and evenings.
The important thing is that the mantra resonates with you and feels good when you repeat it. There are so many mantras to choose from.
Here are some to get you started or you can come up with one of your own:
- I choose love
- I am calm
- Inhale, exhale
- I am at peace
- Things are always working out for me
- I am responsible for how I feel
- It is safe for me to fall asleep
- I am enough
- I deserve
- I forgive
- I trust
- I accept myself
- All is well
- My life is good
- Today is a good day
- I surround myself with loving people
- I love my life
- My body is healthy
- I release all drama from my life
Start by repeating each of these phrases a couple of times. Tune into how the phrase makes you feel when you repeat it out loud. Does it feel good? Do the words resonate with how you want to feel? Does your body expand or contract?
Once you’ve selected your mantra:
- Find a quiet space and begin in a comfortable, seated position.
- Set a timer for 5-10 minutes.
- If you prefer to have background music. Below I’ve included 5 minutes of some awesome relaxing meditation music to get you started.
- Close your eyes or keep a soft gaze looking down.
- Draw your awareness inward and allow your breath to deepen into a slow and steady rhythm.
- When you are ready – repeat your mantra, either out loud or silently to yourself. Whatever feels best to you.
- If your mind begins to drift, simply draw your focus back to your mantra. Each time you redirect your focus back to your mantra, know that your increasing your ability to concentrate. Be patient and gentle with yourself.
- When your timer is complete, close your practice by allowing yourself to sit in silence for a few more moments. Then slowly open your eyes and reconnect with your surroundings.
You do not need to sit in silence to receive the benefits of repeating your mantra. You can also repeat it throughout your day.
It can be first thing in the morning, while brushing your teeth, while having your morning coffee/tea, driving, before you go to sleep, etc. Whenever you are needing to slow down your mind, relax, and bring more peace and calm into your day – simply repeat your mantra.
Here’s 5 minutes of relaxing music you can play while repeating your mantra:
Meditation Background Music
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Monica Owsichek
These days I have found my peace. I live with my husband of 17+ years, Dave, and our dogs Waylon and Willie. I am co-creating my life with the Divine, God, Source, Spirit, which provides me the freedom and flexibility to live the life I desire, not a life I “should” be living.
But it wasn’t always this way.