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Sacred sound -

A mantra is a sacred sound, originating in the Sanskrit language. A mantra can be a collection of sounds, or it can have a specific meaning.

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Sacred sound -

These sounds are believed to contain distillations of spiritual wisdom, which can induce a trancelike state, bringing the person who practices to a higher level of spiritual awareness.

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Sacred sound -

To this day, mantras are an important feature of Hindu religious rites and domestic ceremonies. They ratify and solemnize rituals.

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Om -

One of the most widely known of the mantras is the "Om." According to Hindu scriptures, the creation of the cosmos and the universe originated from a vibrational sound.

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Om -

The primal tones of this creation sound are represented by the A-U-M vocalization (commonly written as "Om"). The syllable's significance was recorded in texts as far back as 1500-2000 BCE.

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Entering the subconscious -

It's believed by yogis that when you chant a mantra with intention, the idea and power behind the mantra permeates your subconscious. This brings you closer to understanding the unified whole of existence.

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Mantra meditation -

Mantras can be chanted, spoken, or whispered repeatedly, aloud or in the mind. In Buddhist and Hindu religious texts, spiritual powers are attributed to mantras.

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Mantra meditation -

Using mantras to relax the mind and help it focus is a technique known as mantra meditation. Meditation has been shown to produce a relaxation response in the body.

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The physiology of meditation -

The physiological changes experienced in the body during meditation are the result of nerve relaxation. The nerves control the slowing of the heart and respiratory rates.

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The physiology of meditation -

This has the knock-on effect of lowering blood pressure. In order for the relaxation response to be activated, four components must be present.

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Producing the relaxation response -

A silent environment, a comfortable posture, an object of focus, and repeated attention on the object of focus are essential for relaxation.

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Producing the relaxation response -

In mantra meditation, the object of focus for producing a relaxation response is a repeated word or phrase called a mantra.

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An anchor -

Many people find it difficult to meditate, as it takes time and repetition to maintain focus. Mantra can make this easier, acting as an anchor that can reduce wandering thoughts.

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An anchor -

Many mantras don't have an apparent verbal meaning. However, the sound of the mantra is more important than any perceived meaning.

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Research -

A small study in 2012 looked at the benefits of mantra meditation on brain health. Subjects were observed over eight weeks of completing Kriya Kirtan meditation, a type of meditation that involves mantra.

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Research -

Brain changes in participants included increased cerebral blood flow and cognitive function. These brain changes were associated with improved mood and well-being, reduced anxiety, less fatigue, and improved visuospatial and verbal memory.

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Brain changes -

Research from 2017 suggested that chanting certain mantras can help synchronize the left and right sides of the brain. Relaxing alpha brain waves were promoted.

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Brain changes -

Synchronization of both sides of the brain could lead to better cognitive function over time and the slowing of cognitive decline.

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Benefits of mantra meditation -

Mantra meditation encourages a relaxation response, to give a sense of calm. They can help to distract your mind from thoughts that induce fear and anxiety.

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Breathing rhythm -

Breathing rhythm is something that can be hard to master when you begin meditating. Mantra meditations can help with this, if you match your breath to the mantra to make the process easier.

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Spiritual connection -

Mantra meditation can help you feel more connected spiritually. Feelings of calm and peace are generated from this state.

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Mantra and the chakras -

Some mantra are believed to target specific chakras, activating the body's healing system. Yogis believe mantra chanting open the nadis, or channels, through which prana, or life force energy, flows.

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Choosing a mantra -

You don't have to use the same mantra every time you meditate. There are many to choose from, and you can pick one that matches the intention you have for your meditation.

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Mala beads -

Mala beads can help with mantra meditation. The string contains 108 beads, which you can use to maintain focus on your mantra and to keep your breathing steady.

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How to begin: get comfortable -

Look for a suitable place to meditate, where you won't be disturbed. Choose a place where outside noise won't be a problem. Hand positions might be helpful for some people, but they're not necessary.

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Set a timer -

Decide the length of time you'd like to meditate for, then set a timer. Depending on your experience level, three minutes might be the most you can manage. Begin small, and lengthen the duration as you see fit.

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Take deep breaths -

Recenter yourself by taking some deep breaths, focusing on the sensations inside the body as you breathe in and out.

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Use your mantra -

Continue breathing as you say your mantra, either out loud or in your mind. Your breath should settle into a rhythm with the mantra after a few minutes.

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Close your meditation -

Gently redirect your thoughts if they begin to wander. When your timer goes off, give yourself some moments to check in with yourself and how your body feels before returning to your day.

Sources: (Britannica) (Healthline) (WebMD) (Ekhart Yoga) (Himalayan Yoga Institute)

See also: Understanding the different types of yoga, and their benefits

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