Mantra Meditation: A guide to Inner peace and Tranquility
Positive Self Help

Mantra Meditation: A guide to Inner peace and Tranquility


In between the hustle and bustle of life, where chaos reigns and peace seems elusive, there exists a profound practice, a sanctuary for the mind- mantra meditation. At its core, a mantra is more than just a word or phrase; it is a whispered secret of the soul. Rooted in the depths of ancient traditions, the word Mantra finds its origin in Sanskrit, intertwining ‘ Man’ signifying mind, and ‘tra’ translating to instrument. In a sense, a mantra is a melodic instrument for the mind and rhythm that guides us through the labyrinth of thoughts.

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Meditation, its companion is the art of finding stillness in life’s symphony. It is about ignoring the external noise and finding internal peace. Meditation is a practice where you sit quietly, calm your mind and focus on your breath or a specific word. It’s like a mental workout that helps us relax and find inner peace, according to John Smith.

What does Mantra Meditation mean:

Mantra meditation is a contemplative practice, involving the repetition of a word, phrase, or sound to focus the mind and induce a state of Deep concentration and relaxation. It serves as a mental anchor, guiding individuals away from distracting thoughts, and fostering a sense of inner calmness, heightened awareness and emotional well-being. The continuous repetition of the mantra assists in redirecting attention from external stimuli, eating in stress, reducing, and improving concentration and promoting clarity of mind. The repeated focus helps quiet the noises in the mind, allowing the practitioner to experience a state of relaxed awareness.

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Various subtypes of Mantra Meditation:
1. Om Chanting:

“OM” is the sacred sound in Hinduism, Buddhism, and other Eastern traditions. It is considered a primordial sound symbolising the essence of the universe. Om chanting involves repetitively, vocalising or mentally, chanting the sound” Om”. It is believed to harmonise the mind and body, fostering a sense of connection with the universe and aiding in relaxation and focus during meditation.

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2. Benson’s Relaxation Response:

Developed by Dr. Herbert Benson, a Harvard medical school cardiologist in the year 1970. This technique involves repeating a word, sound, phrase, or prayer, silently, or allowing to increase a relaxation response in the body. The aim is to counter the body, stress response, promoting a state of Deep relaxation and calmness.

3. Japa yoga:

Japa, in Sanskrit, means reputation or recitation. It’s a form of meditation found in Hindu and Buddhist traditions. Japa yoga involves the repetition of a mantra, often the secret word or a phrase, either audibly or silently. The practitioner focuses on the mantra using it as a tool to calm, the mind, deep concentration and connect with spiritual or inner aspects.

4. Transcendental meditation.(TM):

Introduced by Maharishi Mahesh Yogi in the year 1950 and popularised in the West during the 1960s, TM involves the use of a specific personalised mantra assigned to a certified TM teacher. The practitioner sits comfortably, closes their eyes and silently repeats the assigned mantra. The practice aims to lead the mind into a state of rest-fullness, transcending, ordinary thought processes to assess a state of pure consciousness.

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History or basis of mantra meditation:

Mantra meditation has its roots in ancient civilisations like Vedic India, where the repetitive chanting of secret sounds of health significance. Initially prominent in Hinduism and later embraced by Buddhism, Mantra, meditation became integral to spiritual practises. With the evolution of transversed culture in the 20th century, various ritual leaders introduced Mantra, and meditation to the West, leading to its modernisation and adaptation in different forms, such as transcendental, meditation and relaxation response techniques. Today Mantra meditation continues to be a widely practised and adaptable technique, offering a pathway to inner peace, spiritual connection, and mental well-being across diverse cultures and lifestyles.

Ways to practise Mantra meditation:

  1. Choosing a mantra: To start the Mantra meditation, it is important to choose a word, phrase or sound that reflects with you. It could be a traditional Mantra like ‘Om’ or personal information like ‘ I am calm and peaceful.’
  2. Find a quiet Place: For practising meditation, it is important to find a space without any distractions or disturbances. You can lie down in a quiet place in a comfortable environment to practise meditation. The more comfortable you are the best will be the results of meditation.
  3. Relax and breathe: Close your eyes and focus on your breath. Take a few deep breaths to relax your body and mind and draw attention back to your breathing. I love the rhythm of your breath to be natural to feel comfortable and relaxed.
  4. Repeat the mantra: In the beginning, start with silently, repeating the mantra you have chosen. Focus on its words and the sound that it produces to understand what you are saying. Focus on the sound or the feeling it evokes, and repeat it gently and steadily.
  5. Stay focused: during the process, various thoughts might arise when distractions occur, gently bring your attention back to the mantra without any judgment.
  6. Set a time limit: begin with a few minutes of practice, and gradually increase the duration as you become more comfortable with the meditation.
  7. Guided Mantra meditation: utilise guided Mantra meditation recordings on apps that offer specific instructions and soothing background music to assist in your practice.

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Benefits of Mantra meditation:

Mantra meditation has been scientifically proven beneficial for individuals’ mental and physical well-being. By engaging in mantras, and meditation, individuals experience and reduced amount of stress level in their body and with everyday practice the mind adjusts to the rhythm of the chosen mantra. Along with this Mantra, meditation helps in improving concentration and mind Clarity increasing cognitive ability and helping in being mindful. Its practice helps in contributing to emotional resilience, promoting a positive mindset, and offering calmness to life. Moreover, Mantra meditation helps in reducing hypertension and symptoms of anxiety and depression.

Summing Up

By including Mantra meditation, in our daily activities like meditation, yoga or exercise, it gives meaning to the movement and breath, guiding their energy. Using simple, but meaningful repetition, Mantras smoothly become a part of everyday life. This helps to build strength, keep the mind clear and create a lasting feeling of calmness despite life’s busy nature.

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