This is part four of a five-part series on Mantra Meditation.
If you’re new to meditation and haven’t read What is Meditation, What is Mantra Meditation and Getting Started with Your Mantra Meditation Practice, it would be helpful to read these posts before going further as they provide the foundation of all of my meditation posts.
Choose Your Mantra
The first thing you’ll need to do is choose your mantra:
For this meditation, we choose a mantra that is meaningless, thus, allowing the mantra to settle our mind and allowing our mind to be drawn inward.
You could use just about any made up word or sound for this meditation, and this is fine, but many who practice this form of meditation prefer choosing a word that is meaningless in the English language, yet may hold a powerful meaning and/or vibration in Eastern Philosophy.
The mantra I use is the Soham mantra, pronounced ‘so-hum’. Soham is considered a natural mantra as it is a reflection of the sound of the breath and the Soham vibration is already a part of our breath. If you observe your breathing, you’ll notice that, on the inhale, the sound of the breath is “so”, and on the exhale, the sound of the breath is “hum”.
Some other powerful mantras that you may wish to use are:
Om, or Aum, pronounced ‘awe-oo-mmm’: AUM is said to be the sound of the universe itself. The AUM sound vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature.
Ram, pronounced ‘Rum’: Russell Simmons, who regularly shares how powerful meditation has been in his life, shares this mantra. I’ve tried it and it’s a nice feeling sound… and it’s certainly worked well for Russell!
You may wish to experiment with several mantras as you get started, but once you find one that feels right for you, use this as your regular mantra for this meditation.
Mantra Meditation (Main Meditation) Instructions:
Set your timer for the 20 minutes. This is the time you are allotting for your meditation.
Get into your meditation sitting position. Rest your hands gently and comfortably on your lap, palms facing upward.
Close your eyes and just sit comfortably for a minute, taking in a few deep breaths. Run a quick scan of your body, relaxing it from head to toe as you do.
And then, quietly begin repeating your mantra within your mind. You can also think of it as hearing your mantra repeating in your mind. Don’t think about your mantra, just say it. Use the sound rather than the word. You can say it slow or you can say it fast, whatever feels right for you.
As thoughts and feelings arise, and it’s natural that they do, you can notice them, but don’t add anything to them, just notice that they’re there, and then just return to your mantra.
This can be a very relaxing state, a very creative state, or you may find those days when your thoughts and feelings seem quite agitated… whatever shows up is just fine, just go with whatever is there and when you notice your thoughts and feelings have drifted, return to your mantra.
Don’t expect anything to happen and don’t go trying to notice something happening. Most of the time nothing will seem to happen, and that’s okay…that’s meditation.
And then… somewhere along the way in your meditation journey, your mantra, your breath, and your thoughts will grow more quiet, almost as if they’ve disappeared, and you will find yourself in that state I mentioned in an earlier post, enlightenment, higher consciousness, pure consciousness, an indescribable place you’ll want to go back to again and again. These moments may start off as just a glimpse and they most likely will not happen every time you meditate, but they will grow lengthier and show up more often as you continue your meditation practice.
When your meditation time is up, gently come back to present time, notice how you feel. You may want to do a quick visualization while you’re in this state, or perhaps express the feeling of gratitude that you’ve had during this time. You may also want to keep a journal nearby so you can jot down some notes and, when you’re ready, slowly rise up out of your seated position… and go about the rest of your day, feeling so good that you’ve made this time for yourself.
That is it, folks! That is everything you need to know to begin your mantra meditation practice. I told you that it’s simple and easy to learn, that there are very few rules you’ll have to follow.
But Krystal… how can something that is so easy to do be of any benefit to me? Ah… I knew you might ask about that, and I’ve created Part Five of my five-part meditation series to answer that question. Check out Meditation – Part Five: Benefits of Mantra Meditation
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