Reciting a mantra or chanting meditation is a traditional form of meditation that involves repeating a specific word, phrase, or sound rhythmically. This method has been used in various spiritual traditions, including Hinduism, Buddhism, and Christianity. The purpose of this practice is to help focus the mind, reduce distracting thoughts, and induce a state of calm or transcendence.
Here's how you can practice reciting a mantra or chanting meditation:
- Choose a mantra: The first step is to choose a mantra. This could be a word or phrase in any language that resonates with you. It could be something like 'Om', or something simple like 'peace' or 'love'. The key is to choose something that feels meaningful to you. I’ve listed a few ideas at the end of this lesson. (Scroll down to see them)
- Find a comfortable and quiet place: Choose a calm and quiet place where you won't be disturbed. Sit comfortably, either on a chair or on the floor, with your spine upright but not tense.
- Close your eyes and relax your body: Start by closing your eyes and taking a few deep breaths to relax your body and mind.
- Begin chanting your mantra: Start to repeat your chosen mantra slowly and rhythmically. You can do this out loud or silently in your mind. Try to synchronize the chanting with your breath if possible.
- Focus on the sound and vibration: As you chant, focus your attention on the sound and vibration of the mantra. If your mind wanders, gently bring it back to the mantra.
- Let go of thoughts: If thoughts arise, simply acknowledge them and let them go, bringing your focus back to the mantra.
- End your meditation: After a set amount of time, or when you feel ready, gently bring your meditation to an end. You can do this by slowing down the chanting, then stopping, and sitting quietly for a few moments before opening your eyes.
Reciting a mantra or chanting meditation can have a calming effect on the mind, reduce stress, improve concentration, and promote a sense of inner peace. It's a simple but powerful technique that can be practiced by anyone, regardless of religious or spiritual beliefs.
Examples of Mantras
"I am loved, I am loving, I am lovable": This mantra is often used in loving kindness or metta meditation.
"I am enough": This is a useful mantra for self-compassion, helping to quiet negative self-talk.
"I am present": This mantra is often repeated in mindfulness meditation, bringing the practitioner back into the present moment.
"Om Mani Padme Hum": This mantra in Tibetan Buddhism is often translated to mean "The jewel is in the lotus" and is a reminder of the Bodhisattva vow to have compassion for all beings. Here is what it sounds like as a chant: https://youtu.be/mvBLSJWk6HE
"So Hum" or "Ham Sa": These Sanskrit words translate to "I am that," and the mantra is a reflection of the connectivity of all beings. Here is what it sounds like as a chant: https://youtu.be/qA4XX15xatk
"Om Shanti Shanti Shanti": "Shanti" means peace, and the repeated mantra is often translated as "Peace, Peace, Peace.” Here is what it sounds like as a chant: https://youtu.be/SkJBYIpjZz4
"Om": This is one of the most important mantras in tradition and is often used as the starting and ending sound in many mantras. Here is what it sounds like as a chant: https://youtu.be/8sYK7lm3UKg
“Nam Myoho Renge Kyo”: is a chant or mantra that is central to the practice of Nichiren Buddhism. Practitioners often recite “Nam Myoho Renge Kyo” as a means of deepening their practice and fostering personal growth. Here is what it sounds like as a chant (by none other than Tina Turner): https://youtu.be/isXLBHCDo4Y
Vajrasattva 100 Syllable Mantra: is a sacred mantra in Tibetan Buddhism. This is what it sounds like as a chant: https://youtu.be/sjKbwelO3Lg?si=35Ewj52fzknwl2xv