Meditation with Mindfulness Mantra: A Beginners Guide

If you are just getting started with meditation, you likely feel overwhelmed by the massive information around you. But don’t be scared – with a little knowledge and practice, you’ll soon be a pro in meditation, and enjoy all the goodness it brings with it.

Meditation is an ancient wellness practice that focuses on training attention, awareness, and compassion. In the recent past, research has shown that meditation can help reduce stress and anxiety, enhance feelings of relaxation and calm and improve concentration and focus. The best part of it all is that meditation is not limited to a specific group of people – anyone can do it and enjoy the fantastic benefits. However, as with any other good thing, it takes practice and consistency to feel the benefits. 

Since you are just getting started and are looking for a little help, here is a brief guide for meditation with mindfulness mantra to guide you through your initial phases. 

There are many reasons to do mantra – you may do it to safeguard your mind against unwelcomed emotions or distractions or to battle insomnia or any fear. Meditation can also serve deeper spiritual reasons. Mantra recitation among Christians and Hindus is used to focus mind-soul and connect with a higher power within and without. Buddhist use mantra to keep their mind focused and receptive to the present moment’s blessings. 

How to do mantra meditation 

Mantra meditation takes anywhere between 5-20 minutes or more depending on your preference. But you can start with a few minutes and increase as you proceed with practice. Here is a step by step guide on how to do mantra meditation.

Select a favorite word, prayer or phrase

Mantra is made up of a few syllables or words that can be memorized and repeated easily. So you want to select something short, but one that uplifts and inspires you and engages your heart. 

Find a comfortable sitting position 

This could be on the chair or floor. Since you are new to the concept, try finding a comfortable position, and support your posture with a cushion or blanket. The position should allow you to relax and align with the natural curves of the spine. 

Close your eyes and repeat your mantra

Once you find a comfortable sitting position, close your eyes and do some breathing practices for a while. The idea is to relax your breath and body. Then, recite and repeat your mantra slowly, focusing on its sounds. But if you are having a hard time tuning in, it might be a good idea to get mala beads for your meditation. A quick search for men’s spiritual bracelet online should provide enough options. 

Repeat the mantra

Keep in reciting the mantra for 10-20 times, then repeat it silently by moving your lips and switch to internally with your mouth shut. Be sure to return to the mantra whenever your thoughts start to wander. Continue for a while, and then come out of the meditation by taking a few deep breaths. 

Conclusion 

The most critical part is getting into a routine. 5-10 minutes every day is an excellent place to start. In fact, experts and advocates believe that consistency is more important than the amount of time you meditate. And once you are comfortable, you can always increase the length of time.