Mantra MeditationMind PowerSpiritual WorldYoga and Meditation.

Getting started with Mantra Meditation


If you find yourself getting angry at the slightest little thing and crave a quiet space where you can cut the noise and stress keep watching, because in this video I’m going to teach you what mantra meditation is and how it can really help you chase those feelings of stress and frustration away. I’m Shirley Archer best-selling author of 15 books on fitness and wellness an award-winning trainer and a mindful health educator. I am so passionate about empowering you to enjoy the healthy happy energetic life that you deserve and I’m going to share tips with you like this video each week today we’re going to talk about a great type of meditation to help you relax and reduce stress and anxiety and that’s mantra meditation in this video I’m going to share with you what mantra meditation is, the types of mantra meditation, why you should do it, the benefits, how to do it, and then we’re gonna do a real quick two-minute sample meditation.


Firstly what is mantra meditation? Actually in Sanskrit mantra means tool for thinking It’s a style of focused awareness meditation and you focus your attention on a mantra, which is a sound a word or a phrase and that can have a spiritual meaning a personal meaning or it can be an abstract meaning it can be something from ancient Sanskrit like ohm or it can be modern I am peace or I am love so what are the types of mantra meditation there is Transcendental Meditation which comes from the Hindu tradition which is probably the most famous style of mantra meditation and that is one in which a teacher, a spiritual guide, assigns you your mantra and that is individual to you and you use that over the course of your life and you always continue to use the same mantra to deepen your experience and understanding. Another style of meditation the Hong Sau meditation for which I also have a video demonstration, is the use of a mantra as well as a finger mudra technique. And then after you do that introduction, you go into an open monitoring state of awareness.


So there’s different styles of how you can use mantra meditation. Why would you do it? It is the perfect style of meditation if you want to increase your feeling of calm and relaxation ,if you want to reduce stress and anxiety, or if you want to improve your ability to concentrate and pay attention. it’s a fantastic style for beginners, because the mantra really helps you to focus and still your mind It’s very very popular among celebrities—Ellen DeGeneres practices it, Oprah Winfrey practices it. it provides many many benefits. What are the benefits? If you’ve heard of the term the relaxation response this was coined by Herbert Benson who was a faculty member at Harvard University, he developed that concept by conducting Studies on people who practiced Transcendental Meditation. He observed that this type of style resulted in people having lower heart rates, lower blood pressure, slower respiration rates and less cortisol in their blood, which are all indications of reduction of the stress response.


what mantra to use for transcendental meditation
what mantra to use for transcendental meditation

So that’s where the idea of the relaxation response comes from. It’s in contrast to the stress response and Transcendental Meditation is very good at generating the relaxation response. And there’s a lot of good evidence to support that. How do you do mantra meditation? Firstly, you need to either have a mantra assigned to you by a teacher or you select a mantra. You can even meditate and to figure out what the mantra is that you want to use. Whatever comes into your mind. Today we’ll do a practice with “I am peace”. The way you do a mantra meditation is that you repeat the phrase or sound silently to yourself as you inhale and as you exhale.


So, using the example “I am peace”, we would inhale “I am” and as you exhale repeat silently to yourself” peace”. Inhaling, “I am”. Exhale, “peace”. let’s try a brief 2-minute sample. Let’s prep the body by releasing tension with a double exhale. Tighten all the muscles inhale and double exhale hah Let it all go. Let’s do that again. Ttense tense everything make a fist tight tight tight tight double exhale ah throw out all the tension and stress. One last time time. Tighten tighten tighten tighten tighten and exhale relax Lengthen the spine. Place the hands either with the palms up at the junction and hip and thigh or you can place one hand on top of the other relax and soften the shoulders with your eyes you can either close your eyes softly or lower your gaze without focusing on anything in particular draw your attention to your breath make no effort to control your breath simply observe the flow of the breath in or the flow of the breath out observe the breath as it enters the body notice how the body expands with the breath and moves observe the exhalation make no effort to control your breath simply notice breathing and as you continue to inhale and exhale with your next inhalation repeat softly to yourself I am and with the exhalation repeat peace feeling peace fill the body inhaling I am exhaling peace I am peace silently repeating with each breath I am peace as you continue to feel the sense of peace within and without filling you and surrounding you if the eyes are closed gently open the eyes or lift the gaze roll the shoulders open and close the fists gently bring your energy back up feeling the sense of peace as you had enjoyed the mantra so I’d love for you to share in comments below what your experience of mantra meditation has been do you like mantra meditation are you interested in trying it have you any questions just put them in the comments below.


I’ll be happy to answer any questions. I encourage you to please subscribe to my channel, because in my latest playlist I’m introducing all seven types of meditation that I discussed in my introduction to beneficial Styles for beginners who want to get started with meditation. Please subscribe. Watch for new editions. Enjoy the demonstrations that are relevant to what you might be interested in. Until next time, stay happy and healthy. Peace..


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