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This article was co-written by Soken Graf. Soken Graf is a meditation coach, monk, Rpfing expert and the operator of Bodhi Heart Rpfing and Meditation, a spiritual life coaching business in New York City, New York. Soken has over 25 years of experience training Buddhists, advising startups, business owners, designers and professionals. He has worked with organizations like the American Management Association as a consultant for training courses on topics such as mindful leadership, cognitive development, and learning about wisdom: Principles of work-life balance. In addition to his primary work as a monk, Soken holds a certificate in Advanced Rpfing from the Rpf Institute in Structural Integration, Visceral Massage, Craniosacral Therapy, SourcePoint Therapy, and Cryotherapy.
This article has been viewed 10,889 times.
Mantra meditation has become increasingly popular in recent years. This method of meditation consists of two parts – mantra and meditation – which serves a variety of purposes for everyone. Although it requires consistent and regular practice, mantra meditation is quite simple and can bring you many positive changes in your life.
Steps
Find the mantra and define your purpose
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Think about why you want to practice mantra meditation. Everyone who comes to meditation has a purpose, from improving health to connecting spiritually. Understanding what drives you to mantra meditation will help you choose the best mantras and times to spend in meditation.
- Mantra meditation brings many health benefits to everyone. It helps you lower blood pressure, reduce anxiety and depression, relieve stress, bring a feeling of relaxation, health and happiness. [1] X Research Source
- Mantra meditation is also beneficial for our mental health; it helps you to free your mind and dispel the things that are out of your control that you are still entangled in your heart. [2] X Research Source
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Find one or more spells for your purpose. One of the goals of chanting is to feel the subtle vibrations emanating from the spells. This feeling can help you make positive changes and enter a meditative state. Each spell creates different vibrations, and you need to find one that corresponds to the purpose.
- Repeated mantras can help you get rid of the thoughts that come up during meditation and focus on your purpose.
- There are many effective spells that you can choose from, such as:
- “Om” or “aum” is the most basic and powerful mantra. This popular mantra creates positive and powerful vibrations in the lower abdomen. It is often combined with the mantra “Shaanti”, which means “peace” in Sanskrit. [3] X Research Source You can chant “aum” as many times as you want.
- The Maha mantra, also known as the great mantra or Hare Krishna mantra, can help you find salvation and inner peace. You can chant this mantra as many times as you like with the words: Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.
- Lokah samastah sukhino bhavantu is the mantra of cooperation and compassion. The meaning of this mantra is: “May happiness and freedom come to all sentient beings, may every thought, word, and action in my life play a part in the happiness and freedom of all. .” Recite this mantra at least three times. [4] X Research Sources
- Om namah shivaya is a mantra that reminds us of the divinity in every human being, encouraging self-confidence and compassion. The meaning of this mantra is “I bow to Shiva, the supreme god of transformation, the symbol of the truest and highest self.” Recite this mantra at least three times. [5] X Research Sources
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Set a purpose. No one meditates without a purpose completely. With a few seconds of focusing on something, you can focus more deliberately and reach a deeper meditative state.
- The two hands are gently pressed together, starting from the bottom of the palm, to the palm, and finally the fingers to join the hands in prayer. You can leave an opening between your palms for the energy to flow through. He slightly lowered his head.
- If you don’t know what your intentions are, you can think of something as simple as “let go”.
Practice chanting and meditation
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Find a comfortable place to meditate. You should meditate in a comfortable and quiet space. This place can be your home or places like a yoga studio or church. [6] X Research Source
- Choose a place with dim lighting so you don’t overstimulate the light.
- The space to meditate must be quiet so that you won’t be disturbed or disrupted by anyone.
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Sit in a comfortable cross-legged position, hips elevated and eyes closed. Before you begin to practice mantra meditation, sit comfortably cross-legged, hips higher than your knees, and close your eyes. This way, you can keep your spine straight, the best position to feel the vibrations of the mantra and focus on your intention. [7] X Research Sources
- If you can’t raise your hips above your knees, sit on a yoga pillow or a folded blanket until you get into this pose.
- Gently place your hands on your thighs. If you wish, you can place your hands in the wisdom seal position, which symbolizes universal consciousness. The wisdom seal and rosary poses can help you to move deeper into the meditative state. [8] X Research Sources
- Recite the rosary to help yourself focus. [9] X Research Source
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Focus on the breath but do not control the breath. Focus on your breath and how you feel as you inhale and exhale, and avoid controlling your breath. This method will help you focus on meditation and reach a deeper state of relaxation. [10] X Research Source
- It may be difficult for you not to control your breath, but learning to relax your breath will benefit the entire meditation process. The more you practice, the easier it will be.
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Recite the spell you have chosen. It’s time to cast your spell! There is no set method or time for chanting, so just do what you feel is best. A few mantras can also be of great benefit.
- You can start chanting with the “aum” sound, the most basic sound.
- You will feel vibrations in your lower abdomen while chanting. If you don’t feel this vibration, try sitting more upright.
- There are different opinions on what is the correct pronunciation, but you just need to try to follow the Sanskrit sounds. You’re meditating and chanting for your own well-being, not perfection, and that’s what meditation is all about.
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Consider whether you should continue chanting or meditate in silence. Mantra chanting is itself a form of meditation, but you can switch from mantra meditation to quiet meditation. Whatever form you choose, you will reap many benefits from practicing mantra meditation.
- Allow your body the freedom to do whatever makes you comfortable in the moment. There are times when you want to continue chanting, and other times you want to meditate in silence. It is crucial that you do not force your body or mind.
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Meditate for as long as you like. Once you’ve finished chanting, switch to silent meditation by continuing to sit in the same position and feel everything going on in your body. You can meditate in silence for as long as you want. This allows you to focus on your purpose and reach a deeper state of relaxation.
- Continue to focus on the breath and the resonance of the vibrations emanating from the mantra. [11] X Research Source
- Allow thoughts to come to your mind whenever they arise. In this way, you will learn to focus and let go of anything that you cannot control.
- When you need to refocus, you can repeat the word “let go” with each inhale and the word “discharge” with each exhale.
- Meditation requires perseverance. There will be times when you are lucky or unlucky, and accepting this is part of the journey of meditation.
Advice
- Regular practice will help you to reap the many benefits of meditation and gradually reach a deeper state of meditation.
- Don’t expect immediate results. You need to spend a lot of time practicing to achieve your meditation goals.
Things you need
- Rosary
- A quiet and dimly lit place
- The right mantra or instruction
- Yoga pillow or blanket
- Comfortable clothes
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This article was co-written by Soken Graf. Soken Graf is a meditation coach, monk, Rpfing expert and the operator of Bodhi Heart Rpfing and Meditation, a spiritual life coaching business in New York City, New York. Soken has over 25 years of experience training Buddhists, advising startups, business owners, designers and professionals. He has worked with organizations like the American Management Association as a consultant for training courses on topics such as mindful leadership, cognitive development, and learning about wisdom: Principles of work-life balance. In addition to his primary work as a monk, Soken holds a certificate in Advanced Rpfing from the Rpf Institute in Structural Integration, Visceral Massage, Craniosacral Therapy, SourcePoint Therapy, and Cryotherapy.
This article has been viewed 10,889 times.
Mantra meditation has become increasingly popular in recent years. This method of meditation consists of two parts – mantra and meditation – which serves a variety of purposes for everyone. Although it requires consistent and regular practice, mantra meditation is quite simple and can bring you many positive changes in your life.
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