Last week I asked you to simply sit. To begin meditating no matter what, just start, it doesn’t matter for how long or how you sit, just start. Start with 5 minutes but just start. Focus on your breath coming in and out and JUST SIT!! If you missed my first weekly meditation blog you can find it here.
This week I want to give you some simple steps to beginning a mantra meditation. Scientific studies show that this kind of meditation is highly effective in promoting health and well-being. Plus it is so easy!!
Like the first week, I simply can’t stress enough to just do it. You can only and will only get better at meditating by making the choice and the commitment to find time for it every day. If you miss a day that is okay, just come back to it the next day. Trust me with practice you will begin to love the silence and the stillness that develops when you take the time to commit to and deepen your practice.
What is Mantra Meditation?
In a very short description, Mantra meditation is the repeating of a phrase or word for either a certain length of time or a certain number of repetitions by either counting or using a mala or a rosary. Yes using your rosary in prayer can be considered a form of mantra meditation.
In fact, many people believe that mantra meditation is something that is practiced only in religious terms and nothing could be further from the truth. Your mantra can be absolutely anything that you want it to be. I suggest choosing a quality you love about yourself or one that you want to enhance if you’re using a word. Use a word or phrase that resonates with you and its best to use a positive word
- I let go
- I let go of…..worry, sadness, stress..etc
I tend to stick with words or phrases until I can feel that they “become” a part of me, but feel free to switch up your mantra word or phrase every day. As I have said before, too many rules or barriers and people tend to quit and give up.
Some religious mantras that may resonate with you
Catholic: Hail Mary full of grace
Christian: with God all things are possible
Buddist: Om Mani Pade Hum
For those who are interested in H’oponopono
- I love you
- I’m sorry
- Please forgive me
- Thank you
Tips on How to meditate using a Mantra
- Find a quiet place where you won’t be disturbed
- Either set a timer or get your mala ready
- Sit and close your eyes
- Look into the back of your eye lids it helps to stay focused
- Breath In and Breath out
- Once you are calmed and your breathing feels focused
- Add your mantra
I find it easiest to put my mantra on my breath, either just on the in breath or on the in and the out breath. Again, your mind will wander off, it is okay and it is to be expected, when you realize this then bring it back to the focus of your mantra
There is never a “goal” but when you do let go and give yourself into the mantra it will become a part of you, instead of you saying the mantra the mantra is expressing itself through you.
Mantra meditation can become a very rich and deep practice for you that you may wish to explore further. This is only a beginning and a taste.
We have amazing Mala’s for sale that help to employ some women in Nepal.
This week’s meditation:
OM done 108 times
(see below for the description of the significance of 108)
“Significance of Number 108
Malas, or garlands of prayer beads, come as a string of 108 beads (plus one for the “guru bead,” around which the other 108 beads turn like the planets around the sun)
Renowned mathematicians of Vedic culture viewed 108 as a number of the wholeness of existence. This number also connects the Sun, Moon, and Earth: The average distance of the Sun and the Moon to Earth is 108 times their respective diameters. Such phenomena have given rise to many examples of ritual significance.
The chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines converging to form the heart chakra. One of them, Sushumna leads to the crown chakra, and is said to be the path to Self-realization.
So anything if repeated 108 times, has a transformational effect. That’s the law of nature. Its like magic.
♡OM Chanting and its vibrations when repeated for 108, becomes significantly more powerful, and can help open the Crown Chakra and thus your path to Self-Realization.”
Much Love and Many Blessings