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What Is Mantra Meditation: A How-to Guide

Amber Murphy

Meditation is a practice that has long been present in human civilization. From the ancient Hindus to Buddhists to many Asian cultures, meditation has always been a practice that connects to the divine, spiritual awakening, and increased awareness levels. In modern times, meditation is being used for many different reasons, such as stress reduction and overall health and well-being. One of the most popular forms of meditation is Mantra Meditation. But what is mantra meditation?

What is Mantra Meditation?

Mantra Meditation is a form of meditation that involves the repetition of words, phrases, or syllables. Mantra comes from two Sanskrit words, which are “Man” and “Tra.” “Man” stands for “mind,” while “Tra” stands for “Release.” Mantra, therefore, is a release of thoughts, manifested through speaking, whispering, or silently repeated.

According to practitioners, mantras offer two purposes: one is used to help calm the mind, which is useful for those who have difficulty concentrating or those whose thoughts are always wandering. The other purpose of a mantra is to better connect with the divine. In Hindu and Chinese meditation practices, mantras are used to connect the mind, the body, and the spirit and use it to reach out to divine powers.

For modern practitioners, mantras are believed to boost awareness, improve concentration, prevent wandering thoughts, and improve their meditation practice.

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What are the Benefits of Mantra Meditation?

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Any form of meditation can bring about improved self-awareness, reduced stress, a greater sense of calm, and a more positive outlook in life. However, Mantra Meditation is said to provide even more benefits to the mind and body.

Let’s take a look at these benefits:

Improved Focus

As mentioned, a mantra can help you focus. It can act as an anchor as you close your eyes and focus on your breathing. When your mind starts to wander, you can go back to the mantra, start repeating it and visualize that mantra’s manifestations. A phrase, word, or syllable can occupy your mind and awareness and help prevent your mind from drifting off in different directions.

Better Breath Control

Breathing is highly essential in meditation as it sets your body up for relaxation and proper posture. It relaxes you and puts you at ease. A mantra can help you regulate your breathing better, and once you get into the zone, the mantra and your breathing can create a natural rhythm wherein both flow naturally together.

Positive Changes in the Brain

Researchers and scientists have long studied the effects of meditation on the body. One such study was conducted in 2017, and it involves the study of chanting. Scientists discovered that chanting or the repetition of mantras stimulates changes in the brain. This is partly due to chanting’s ability to synchronize the left and right sides of the cerebral hemispheres, thus promoting alpha brain waves, which bring the body into relaxation. When the brain is in a prolonged alpha stage, it helps improve brain function and potentially slow cognitive decline.

Manifesting Meditation Goals

A mantra is more than just a word or phrase that helps you relax. A mantra can also be used to help you visualize and therefore manifest your intentions. You may be practicing meditation regularly, but a mantra can take your meditation to another level by helping you internalize the intentions you set out for yourself.

For example, you are going through a very intense time at work, and you want to calm down and take the pressure off your shoulders. You can use mantra meditation to achieve this. By creating a mantra to achieve your intentions, you can integrate your visualizations into your meditation practice, reinforcing your manifestation goals.

A mantra can guide your awareness of your intentions, making mantra meditation a double-edged sword advantage to your overall mental and holistic health and well-being.

How to Practice Mantra Meditation

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Here are the steps to getting started with Mantra Meditation:

Step 1: Choose a Mantra

When you choose your mantra, you have to determine what you want it to do for your mediation practice. Do you want to use a mantra to improve your concentration? Do you want to use it to set an intention? Or do you want to use it to create a deeper spiritual connection?

Always make sure that the mantra you choose is aligned with your intentions for that specific meditation practice. There are many universal mantras in Sanskrit, but you can also make one on your own. Making a mantra for yourself means you are creating something that you need right at that moment, and that can be incredibly fulfilling and energizing.

Step 2: Create Space

If you don’t have a designated meditation room or spot in your home, it’s time you create one. It doesn’t have to be elaborate with decorations or symbols or pillows. It merely has to be a clean space with no clutter or any objects that might distract you. It must be clear of loud noises from external elements such as cars on the highway, people talking, dogs barking, or any sound that can disturb.

You can also use certain sounds or music, such as running water, soft instrumental music, or the sound of a singing bowl. Some practitioners also use scented candles, a diffuser for essential oils for aromatherapy, or incense sticks. Create a relaxing, welcoming, and harmonious space for you.

Step 3: Start Breathing Slowly and Bring Your Body Into a Relaxed Posture

Sit on the floor, on a chair, or lie down. Choose the best posture that relaxes you. Start breathing slowly and relax.

Step 4: Start Chanting Your Mantra

You can start chanting your mantra loudly, in a whisper, or your thoughts. Repeat the mantra until you are fully relaxed. Some practitioners repeat their mantras at least 20 times before they get into the state of awareness they want to achieve. Some only say the mantra when they realize their thoughts have wandered, while some repeat their mantra entirely for the whole duration of their meditation practice.

When you speak your mantra, imagine the words flowing around you. Visualize your cells connecting with the terms through an invisible field of energy, and let the words flow through your body. When you realize your thoughts have wandered, speak the mantra again and repeat energy fields’ visualization flowing throughout your body.

There is no time limit to your meditation practice. You can meditate for 10 minutes, 20 minutes, or two hours. The duration of your mantra meditation is always up to you.

Mantras that You Can Use

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There are many mantras that you can use for your meditation. You can use universal mantras in Sanskrit, or you can also make one of your own. Here are some mantras that you can use to get started on your mantra mediation journey:

Sanskrit Mantras

Aum or Ohm

Ohm is one of the most popular mantras in the world. It is the Sanskrit word for “It is,” or “To Become,” or “Will be.” It is the most universal of all mantras as it is believed to be the sound of the universe, The primal cry, Ohm, is said to be the original vibration of the cycle of life: birth and death and reincarnation.

It is believed that Ohm is thought to match the natural frequency of the universe, which is at 432 Hertz. When you chant “Ohm,” it is said that you are blending yourself harmoniously with the cosmos of the universe.

As compared to modern music of today, with is at 444 Hertz, Ohm is in the lower frequency of sound, and therefore, calms you down.

So Hum

So Hum means “I am” in Sanskrit, and it is a powerful universal mantra. It is linked to breathing, and you can use the two words to regulate your inhalation and exhalation. You can say “SO” as you inhale and “HUM” as you exhale as part of your mantra meditation.


Pronounced as “Aah-ham-preemah,” this mantra means “I am Divine Love” in Sanskrit. When you use this mantra, you align yourself with the Divine, creating a deeper spiritual connection and bringing together your mind, body, and soul. It also keeps you connected to concepts of acceptance, purity, compliance, adoration, gratitude, affection, forgiveness, and positive attributes related to divine love.

Personal Mantras or Bija

Bija is considered to be your very personal mantra that resonates with your soul. To find this, you must talk to yourself, ask what is the most important thing to you right now, and use that as the basis to create your very own mantra.

Some examples would be:

  • I am light.
  • I am peaceful.
  • I am healthy.
  • Abundance and Prosperity.
  • Love and Peace.

Your mantra could be anything, as long as it’s stated positively. Do not use any negative words in your mantra, such as “I am not worried” or “I am not angry.” Make sure you only use positive words and concepts.


Meditation has long been used to reduce anxiety, improve mood, reduce stress, and bring the mind and body into a higher awareness. It’s also an essential element of spirituality and practiced for overall health and well-being.

On the other hand, Mantra Meditation is a form of mediation that uses mantras, which are words, phrases, or syllables to help you concentrate and focus, as well as help to manifest your intentions.

Mantras are amazing to integrate into your meditation practice, and there are no limits to what you can chant. Let your inner self guide you, and let the universe manifest your heart’s deepest desires with Mantra Meditation.

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