Simple Mantra-Based Meditation Practice

In a mantra-based meditation, rather than primarily focusing our attention on the breath or sensations in our body, we use the repetition of a word or phrase in our mind as the anchor or focal point. It’s a simple practice and for me one of the most effective and enjoyable meditation styles for focus and relaxation.

Transcript

In a mantra based meditation practice, Rather than primarily focusing our attention on the breath or sensations in the body, We use the repetition of a word or a phrase in our mind as the anchor or the focal point. It's a very simple practice and for me, One of the most effective and enjoyable meditation styles for focus and relaxation. So let's start by settling into a comfortable resting position. You can close your eyes or relax your gaze down. Feel the weight of your body being supported by the ground beneath you. Let's take a quick scan through the body, Seeing if you can let go of any unnecessary tension that you might be holding, Allowing the muscles in the face and around the jaw to relax. Perhaps the shoulders could sink away from the ears a little bit. Let's take a few intentional calming breaths, Feeling the sensation of the breath coming in and filling the torso and then releasing on the exhale. Let's bring to mind a mantra that you're going to silently repeat in your mind throughout the rest of the meditation. You could go for the commonly used Sanskrit word aham or om, Maybe just the word calm or a longer phrase such as may I be calm, Healthy, Strong and free. The exact wording or phrase isn't as important as the process, So just pick something that feels right for you. Hear this phrase in your mind now, Almost as if you're listening to a faint whisper, Repeating it in a slow, Steady rhythm. If your mind wanders off and you get distracted, It's completely normal to gently guide your attention back to the mantra without judgment and without force. I'll leave you in quiet for the next 10 minutes or so. Remember to be patient with yourself and gently releasing any focus on the mantra now, Letting your mind do whatever it wants to do. If it wants to think you can let it think, If it wants to be still, Enjoy the stillness. Let's take a couple of slow conscious breaths, Feeling the sensation of the breath coming in and going out, Feeling the torso and letting go. Feel the way to your body, The contact with the ground beneath you and when you're ready you can start to flutter the eyelids open. Just like with a breath based meditation, We can use the skills practiced in the mantra meditation during our everyday life, To take in a pause, To step back and slow down and even repeat that phrase in your mind whenever you feel the need throughout the day. I'll catch you soon, Take care.