What is Mantra Meditation and How to do It
“Meditation is the only royal road to the attainment of Freedom. It is a mysterious ladder which reaches from earth to heaven, from error to truth, from darkness to light, from pain to bliss, from restlessness to abiding peace, from ignorance to knowledge, from mortality to immortality.”
– Swami Sivananda in “Bliss Divine”
Mantra Meditation is an ancient practice meant to enlighten oneself. To find the true nature of reality, to merge into the infinite, and find supreme bliss. That is of course the end result that we wish to achieve from it.
Mantra Meditation simply put is the repetition of a mantra during meditation. They go together harmoniously, you repeat the mantra as your object of concentration.
Mantra Meditation is an extremely powerful practice but an extremely in-depth topic. It is not simply thinking of what sounds good to us and repeating it while we close our eyes.
The Definition of a Mantra
Let’s begin by addressing the definition of a mantra first. If you just google mantra for its definition, here is what we get.
man·tra
noun
1.
(originally in Hinduism and Buddhism) a word or sound repeated to aid concentration in meditation.
"a mantra is given to a trainee meditator when his teacher initiates him"2.
a statement or slogan repeated frequently.
"the environmental mantra that energy has for too long been too cheap"
So it’s important to note that it is indeed an ancient word of Sanskrit origination.
But let’s further clarify the definition. Today’s modern definition of mantra is repeating something positive in our own native tongue. We just repeat this word or set of words over and over which is an affirmation, not a mantra.
Obviously, this modern definition evolved from its original Sanskrit founder.
Swami Shivananda of The Divine Life Society explains mantras as such:
“Sanskrit is also known as Devanagari, or the language of the Gods. Sanskrit is not a foreign Indian language but an ancient universal language. The 50 letters of Sanskrit alphabet are based on the pure vibrations of our chakras.
By using the mantras, we create a certain pure vibration in our astral body and mind, and we purify ourselves of all of our impurities and negativities. It is like washing the mind with soap made of sound.
A mantra can not be created or tailored for an individual. It is a sound formula given to us by Rishis, or Seers, of the mantra, who have used the mantra and attain the highest realization.
Every mantra has a seed, a Shakti (or power), a presiding deity, a specific meter, a specific wavelength, and a plug or lock. It is an exact science and needs to be studied properly under a teacher.”
https://sivanandayogafarm.org/teachings/mantras/
Noting the Difference Between a Mantra and Affirmation
But why is important to note this difference? There are many so-called meditation experts who recommend mantras and they are not sacred syllables or sounds.
This is key then that we remember the formation of a mantra is a sacred science and is formed intentionally. Not something that someone makes up on a whim that may not serve a higher purpose.
Bij Mantras or Seed Syllables
In these sacred syllables are bij mantras or seed syllables, these contain the essence of the meaning and transformative power of the mantra. Therefore an English affirmation such as “I am light”, ”I am love”, etc are not mantras, those are affirmations.
And yes, of course, telling yourself these things is very positive and powerful, but for purposes of studying the word Mantra and studying the efficacy of Mantra Mediation and how to do it, I am only referring to mantras in their true form in Sanskrit origination.
For purposes of this post, we will refer to a mantra as a sacred combination of Sanskrit syllables used for thousands of years.
Details on Mantras
The Anatomy of a Mantra
Mantras combined in very particular manner are extremely potent as mentioned above. Mantras from the Vedas in their Sanksrit founding language are ancient. They have been handed down for thousands of years.
The composition and order of the mantra should not be changed. These have been created by the ancient sages and rishis and vibrate in a very particular manner meant for a specific purpose.
Most mantras are made with a bij (seed syllable), the syllable or syllables that reference the deity, and a closing or opening syllable such as Om at the beginning of the mantra and/or Namah at the close of the mantra.
For example: Om Namah Shivaya
There are also one word mantras such as Om. Om represents the entirety of sound in this Universe so it is complete as it is.
The Power of Mantras
Mantras for Meditation are a very powerful form of meditation. One that has been recommended as far back as the Vedic times.
The first recorded references for mantras were in Vedic literature around 1500 BC. (KMC San Francisco)
Why is this such a powerful form?
Because this gives the mind something to focus on. Yes, other techniques give the mind something to focus on as well but the mantra is special in that it allows us to connect the breath, the mind, and our whole being on this mantra.
It gives the mind something to do that is “more entertaining”. Watching the breath is also a common meditation technique but our minds tend to get bored of it more easily.
Many long-time meditators I have known eventually try other methods and end with mantra meditation as their main technique.
My own journey was that way as well.
Quick Summary of Why Mantras Work
Because it's easy to meditate when we have a clear and focused goal such as repeating this set of sacred words.
There are no pieces and parts to a meditation routine. You simply repeat this mantra.
This technique has been going on for thousands of years, it is a proven technique.
Oftentimes, they are handed down for generations and generations which helps the potency and efficacy of mantras.
It can be done anywhere. You can repeat mentally while doing anything.
Makes you feel like you are a part of some ancient tradition. It is not something that some guru salesman came up with.
The Efficacy of Mantras
My dear friend and teacher, Sthaneshwar Tamilsina is the Professor of Religious Studies at UCSD. He has written many papers and books on these topics but one of my favorite quotes that stood out is how explains what happens to the spiritual aspirant after intense mantra meditation practice and reaching the goal of spiritual life:
“The subject wakes up with his altered personality: He no longer experiences himself as fragmented and separate from the rest of reality but as one and woven within the system that constitutes his being in the world, identical to the recurring and concurring events. In this transformed experience, the world is not “out there,” but within himself, with the phenomenal subject discovering his identity with the absolute subjectivity, the supreme Śiva.”
Professor Sthaneswar Tamilsinga
There is a systematic process for making your mantra effective. This includes hearing, contemplating the mantra’s meaning, practice, assimilation, and finally the last stage of enlightenment.
Repeating a mantra isn’t just repeating the word over and over without concentration or an aim. To get the most transformation possible out of mantra meditation practice, we must uncover levels of practice and understanding.
Layers to Working with the Mantra
There are several layers to the mantra that are important to understand to ensure it is as potent as can be for our spiritual evolution.
Hearing our mantra is the outer process, the first layer of evolving a relationship with our mantra.
Next, we need to contemplate its meaning. Really did deep into what it means and how this can help us grow.
Then of course the repeated practice of the mantra over and over. As much as we can every day. There are many accounts of saints repeating their mantra over and over for minimum 10,000 times per day!
And next is assimilation, where it really goes down deep and we become one with it so to speak.
Many advanced practitioners have said that it goes on auto-repeat in the background at all times.
They have a constant recollection of their mantra. This is of course the goal, we want to fully assimilate it in all of our being.
The last and final stage is of course enlightenment, where the aspirant becomes one with the Infinite.
This is not a mere tossing around of the word enlightenment that is commonly misused but the actually effacing of the ego and the Lover and Beloved become one.
This is our goal and the mantra is the vehicle to help us get there.
My Own Personal Practice
Mantra meditation is my personal pick for meditation. This does not mean that I feel it is the only way to meditate, because that is absolutely not the case, but is definitely the one that has worked for me.
I wrote an entire post on my practice and how I developed a 20 year, 9,000 hour meditation practice and counting. You can read the post here.
My mind needed something more to focus on during meditation and I wanted to develop a deeper relationship with the Divine, thus mantra meditation is my main practice.
How Does Mantra Meditation Work?
Mantra meditation works by helping you focus your thoughts on one thing at a time—in this case, the mantra itself. This helps clear your mind of any other worries or anxieties that may be present, which allows you to relax and improve your meditation sessions.
This improvement is what will drive you to sit every day with a consistent habit of meditation.
By repeating the same mantra over and over again, it becomes easier for your brain to access deeper states of relaxation and clarity. This helps unlock the transformative power of meditation and allows us to create a consistent practice that brings results.
Repeating a mantra is two-fold: Mantra is name and form both.
So when a person visualizes the form that relates to the mantra while at the same time repeating the name, this allows for the most help.
Benefits of Mantra Meditation
The benefits of practicing mantra meditation are numerous! Not only does it help clear your mind and reduce stress levels, but it also helps increase mindfulness, improve concentration, and even reduces symptoms of depression and anxiety.
It also encourages spiritual growth as you become more aware of yourself and the world around you.
View my chart below about the various benefits meditation and specifically, mantra meditation can bring you.
A Step-by-Step Guide for Using a Mantra during Meditation:
Let’s first define Japa. Japa is the repetition of a sacred word or sound…the mantra. So the practice of repeating the mantra over and over typically with a mala for 108 times each is called Japa. You can read all about how to use a mala step by step here.
Again, Japa is repeating the mantra in a set of 108 times each typically on a mala.
Now that we have clarified that, let’s outline a step-by-step process for repeating your mantra.
Meditation Space: Start by sitting in your meditation or sacred space. I have a detailed guide here if you need help creating your space.
Distraction-Free Time: Do away with all other distractions. Make sure your phone is turned off.
Mediation Aids: If you like aids for meditation such as incense or crystals, read the full post here for ideas on what to use. I highly recommend using some of these because they really aid in helping quiet the mind.
Posture: Make sure your spine is straight at all times. If you prefer a meditation cushion and sitting on the floor, please do so. If you cannot sit undisturbed on the floor though, don’t push it, do what is most compatible with your body and keeps your mind off of your body, so you should sit in a chair.
Again, ensure you sit up straight with a straight spine, chin parallel to the floor at all times.
Breathwork: Start your breathwork. Ensure you read the full post here for step by step directions on breathwork.
Visualize: Think of your chosen deity or Ishta connected to the Mantra if your mantra is connected to one.
Complete one round: Start with 108 repetitions, 108 repetitions of your mantra is one round.
For example, if your mantra is Om Namah Shivaya
Repeat this silently in your mind. You can repeat out loud occasionally but it is best to repeat in your mind. We do not want to draw attention if there are others nearby as this is a sacred and personal practice.
8. Continue as many rounds of 108 as you can.
9. Once you are done with your rounds of 108 you can let the counting go. At this point, I like to just focus on the heart center and visualize my Istha who of course is connected with the mantra.
10. You can entirely drop the mantra and just focus on the heart center or continue repeating it while focusing on the heart center. Sometimes I connect the mantra to the breath at this point while focusing on the Istha in the heart center.
11. Start small if you are not used to this technique and eventually work your way up to 10 rounds of 108 followed by dropping the counting of mantras.
12. Feel free from worry or stress and allow yourself to relax fully into the moment. When it's time for you wrap up, slowly come back into consciousness by taking another few deep breaths before opening your eyes again.
13. Sit for just a few minutes before you go off to your duties. Reflect for just a minute with eyes open and breathe easy.
Powerful and Effective Mantras any Meditator can use
I have curated a list for you of my favorite and popular mantras along with their meanings. It is important to know the meanings and reflect upon this for your practice.
Additionally, you can go through the list and try different ones. See which ones resonate with you and which ones move you towards a habit of meditation and cultivating peace.
Taking Formal Initiation Into a Mantra
It is always better to receive initiation from a lineage where the mantra has been handed down from generation to generation as this secures the potency of the mantra.
However, when you are first starting out and you are not sure where to find a place in person to receive this initiation, you can certainly choose one on your own until that opportunity for in-person initiation arises.
Popular Hindu Mantras Followed by Their Translations
Om: The sound of the universe
Om Namah Shivaya: I honor the divine within myself
Om Mani Padme Hum: Hail to the jewel in the lotus
Om Gam Ganapataye Namah: Hail to Ganesha, the lord of armies
Om Shanti: Peaceful energy
Om Namo Narayanaya: I bow to the divine one, Narayana
Om Tat Sat: That is the truth
Om Bhur Bhuva Swaha: The three worlds (earth, atmosphere, heaven) are one
Kali Mantras Followed by Their Translations
Om Kali Ma: Hail to Kali, the dark mother
Om Hrim Kali: Hail to Kali, the destroyer of illusion
Om Krim Kali: Hail to Kali, the giver of knowledge
Om Krim Kalika: Hail to Kali, the destroyer of ego
Om Hrim Kalike: Hail to Kali, the one who bestows liberation.
Read all about Kali here to learn more!
Popular Ganesh Mantras Followed by Their Translations
Om Gam Ganapataye Namah: Hail to Ganesha, the lord of armies
Om Gum Ganapataye Namah: Hail to Ganesha, the remover of obstacles
Om Vakratunda Mahakaya: Hail to Ganesha, the curved-trunked lord
Om Ekadantaya Vidmahe: Hail to Ganesha, the one-tusked lord
Om Ganaptaye Namah: Hail to Ganesha, the leader of the ganas (attendants of Shiva)
Read all About Ganesha here if you want to learn more.
Popular Buddhist Mantras Followed by Their Translations
Om Mani Padme Hum: Hail to the jewel in the lotus
Om Muni Muni Maha Muni Soha: Hail to the great sages
Om Tare Tuttare Ture Soha: Hail to the liberator, Tara
Om Namo Buddhaya: Hail to the awakened one, the Buddha
Popular Peace Mantras Followed by Their Translations
Om Sarvesham Swastir Bhavatu: May there be well-being for all
Om Sahana Vavatu: May we all be protected
Om Sahanau Bhunaktu: May we all enjoy prosperity
Om Sam Gacchadhvam Sam Vasudhaiva Kutumbakam: May we all move together towards unity and the common good
Om Shanti Shanti Shanti: Peace, peace, peace
Popular Shiva Mantras Followed by Their Translations
Om Namah Shivaya: I honor the divine within myself
Om Namo Bhagavate Rudraya: I bow to the divine one, Rudra
Om Namo Bhagavate Vasudevaya: I bow to the divine one, Vasudeva
Om Tryambakam Yajamahe: We meditate on the three-eyed lord
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Wrapping Mantra Meditation Up!
Mantra Meditation is one of the oldest forms of meditation practices available today with many benefits such as inner peace and clarity on personal goals & aspirations.
Its true definition lies within its ancient Sanskrit origination and this is the most effective tool to help us deepen our meditation practice and stick to the habit for good.
The mantra will help us gain insight & awareness into our daily lives through calming our minds & bodies when needed most!
With correct implementation & understanding - mantra meditation can become an extremely powerful tool in aiding you on your journey towards self-awareness & enlightenment! Regardless if done through guided meditations or individual practice - mantras can act both inside & outside our mediation sessions providing us with moments of solace & insight when needed most!
FAQ For Mantra Meditation
Q: What is mantra meditation?
A: Mantra meditation is a type of meditation that involves the repetition of a sacred word or phrase, known as a mantra. The repetition of the mantra is meant to help still the mind and bring a sense of calm and clarity.
Q: How do I choose a mantra for meditation?
A: There are many mantras to choose from, and the best one for you will depend on your personal preferences and spiritual traditions. You may choose a mantra that has a specific meaning or significance to you, or you may simply choose a mantra that resonates with you on a deeper level.
Q: How do I practice mantra meditation?
A: To practice mantra meditation, find a quiet, comfortable place to sit or lie down. Take a few deep breaths to relax your body and mind. Then, begin repeating your chosen mantra to yourself, either in your mind or out loud. As you repeat the mantra, focus your attention on the sound and meaning of the words. If your mind wanders, gently redirect your attention back to the mantra. You can continue repeating the mantra for as long as you like, allowing it to become a soothing and centering presence in your mind.
Q: How long should I meditate for?
A: There is no set length of time that you should meditate for. However, if you are new, I suggest 5-10 minutes to start and then work your way up to 20 minutes -30 minutes minimum each day.
Q: Can I use any word as a mantra?
A: In principle, you can use any word as a mantra. However, some words may be more effective at stilling the mind and bringing a sense of inner peace than others. Traditionally, mantras are believed to have special spiritual and psychological power in their original Sanskrit form, and they are often chosen for their meaning or the vibrational energy they are thought to possess.
Q: How often should I practice mantra meditation?
A: There is no set rule for how often you should practice mantra meditation. Some people find it helpful to meditate daily, while others may prefer to meditate a few times a week. However, as a meditation teacher and practitioner, I only recommend that my students meditate daily otherwise you will not get the desired effects.
Q: Can I use visualization as part of my mantra meditation practice?
A: Yes, you can use visualization as part of your mantra meditation practice. For example, you could visualize a peaceful scene or a deity associated with your mantra as you repeat it to yourself. Visualization can be a powerful way to enhance the effects of mantra meditation and bring a sense of focus and clarity to your practice.
Wow, that was a lot of info! If you want personal guidance with private meditation sessions, check out my offerings here.
Looking for more resources? Visit my most read blogs and get tons of good info and tips
Much Love! Much Light!
I’m cheering you on in your spiritual quest!
Heather Hathaway, M.Ed.
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