The repetition of a syllable or a group of selected syllables known as a mantra in a specific pattern is called mantra meditation. Mantra meditation like the Om meditation has great significance in improving mental strength. Not only this, but it can also produce psychosomatic benefits for the physical body.
Traditionally, a spiritual mantra of ‘Om’ or ‘Om Namah Shivaya’ can help alleviate mental distress, increase vitality, and boost spiritual practices. Mantra is made of two parts ‘manah’ and ‘trana.’ Manah means the mind or antahakarana, while ‘trana’ means yoking the mind. Mantra helps to empower the mind. When done correctly, the mantra enhances positive energy and improves self-confidence. Mantra meditation is usually done using a mala and one of three tones of voice.
Ways to Do Mantra Meditation
- Vachik: This is the way to mantra meditation or repetition of mantra loudly so much so that it becomes audible to the people around. When you do mantra in a loud tone or when mantra recitation is done in a havan yagya.
- Upanshu: In this methodology of mantra recitation, the sound of the mantra is spoken softly so that only the person reciting the mantra can hear it. It is like a soft whispering note of mantra recitation.
- Mansik: This kind of mantra recitation is done within the mind without uttering a sound. It requires a high level of concentration and focus. This is like a meditation practice.
Maala (Rosary Bead) Use in Mantra Meditation
The mala can be made from beads can be of various kinds, including:
- Sandalwood
- Tulsi
- Rudraksha beads
- Lotus seeds
- Rosewood
- Crystal
- And pearls.
A mala can also be made up of crystals with healing powers.
How is Mantra Meditation Done?
The right way to use the mala or rosary bead for mantra meditation is to hold it with the ring finger and the thumb, which supports and stabilizes the bead. The middle finger is used to move the beads. One naam sumiran or recitation is done to move one bead. This is done for 108 beads. The 109th bead is known as the Guru bead. The counting of beads begins with a bead adjacent to the sumeru or Guru bead.
During the recitation of multiple malas, it is essential never to cross the Guru bead. Instead, one should turn back on counting the last bead taking it as the first bead to chant for the next mala. The index finger is not touched with mala because it represents ego. When not in use, the meditation rosary should be stored appropriately in a silken or natural fiber cloth. Avoid using it for other tasks or wearing it frequently.
Helpful Tips To Do Mantra Meditation
- Do pranayama before mantra meditation. Doing Nadi Shodhana or alternate breathing before the meditation helps to calm the mind. Doing 15-20 minutes of pranayama or yogic breathing can help to do mantra meditation more effectively.
- Keep your eyes closed or open with a soft gaze during mantra meditation.
- The right time to do the meditation is early morning in Brahma Muhuratam.
- Determine a well-aligned and comfortable position for mantra meditation recitation.
- 40-day anushthana helps in creating discipline in the mind.
Benefits of Mantra Meditation
Everyone can do mantra meditation – from the elderly to young people to kids. Mantra meditation can benefit everyone. Very young kids, 5-10, can start by reciting a simple mantra like ‘Rama.’ Teaching kids mantras like ‘Gayatri’ recitation can have a marked positive impact on brain power.
Research proves that mantra chanting can lead to improved concentration and a higher ability to focus. Experiments also show that mantra chanting can produce better nitric oxide and colony-stimulating factors. It can also increase alpha activity in the brain.
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Conclusion
Mantra meditation is one of the most beneficial spiritual practices that can help you achieve several physiological and psychological benefits. ‘Om’ mantra and ‘Om Namah Shivaya’ mantra are some of the simple and powerful mantra recitations. A rosary made from rudraksha, red sandal, or tulsi beads is a highly helpful tool for japa meditation. Additionally, regulation of breath before mantra chanting can give you more benefits of chanting and bring more calmness and strength in the mind.