Mantra meditation: what it is, benefits, and how to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what mantra meditation is and examples of how to do it yourself. Plus, the purpose and benefits of using mantra during your meditation practice.
It can be easy to get so caught up in your own thoughts, worries, and external distractions, that finding moments of stillness and inner peace seems difficult. But this doesn’t have to be the case. There are many tools available to help you calm your inner dialogue and find those moments of ease. Mantra meditation is one of those tools; it’s a simple yet powerful practice that’s been used for centuries to cultivate mindfulness, reduce stress, and enhance self-awareness.
What is a mantra?
A mantra is a sound, word, or phrase that’s repeated during meditation. It can serve as a focal point for your mind, helping to anchor you in the present moment and quiet the chatter of thoughts. Mantras are sometimes derived from spiritual traditions, such as Hinduism, Buddhism, and yoga, but they can also be simple, even nonsensical, sounds or phrases that resonate with you.
Types of mantras
To get the most out of mantra meditation, it’s important to find a mantra that works for you. Whether it's from a spiritual tradition or a personal affirmation you created, look for a word or phrase that brings you a sense of peace and focus. There are three main types of mantras to choose from.
Loving-kindness mantra: Phrases of good wishes sent to yourself of others, such as “May I be happy”, “May you be healthy”, or “May we all be at peace”.
Focused mantra: Speaking or thinking words like, "in" and "out" as you follow the breath.
Spiritual mantras: Deity mantras invoke the name or essence of a divine being, such as "Om Namah Shivaya" (I bow to Shiva) or "Om Mani Padme Hum" (The jewel in the lotus).
Chakra mantras: Each chakra, thought to be the energy centers of the body, has its own corresponding mantra, such as "Lam" for the root chakra and "Om" for the crown chakra.
Affirmations: Any sort of phrase that feels affirming such as, “I am strong” or “I am safe”.
Healing mantras: These mantras are believed to have physical and emotional healing powers. An example is the mantra "So Hum," which is said to harmonize the body's energy flow.
Word mantras: You might visualize or speak soothing or meaningful words like, “peace”, “surrender”, or “love”.
What are the best mantras for meditation?
There’s no one-size-fits-all answer when it comes to choosing a mantra. The best mantra is one that resonates with you personally, bringing you a sense of peace, focus, and connection that extends beyond your meditation practice. There are a lot of factors that can influence your choice, so experiment with different mantras and find one that feels right for you.
Personal connection: Choose a mantra that resonates with your personal beliefs, values, or aspirations. Whether it's from a spiritual tradition, or a personal affirmation that reflects your goals and dreams, select a mantra that speaks to your heart.
Sound and vibration: Pay attention to the sound and vibration of the mantra. Does it feel soothing and calming to you? Does it evoke a sense of power, energy, or compassion? Experiment with different mantras and notice how they affect your mood and energy levels.
Meaning and significance: Explore the meanings of mantras to discover one that represents something to you. Perhaps it holds spiritual significance for you or reminds you of a goal or aspiration. Understanding the meaning behind the mantra can deepen your connection to it.
Ease of repetition: Choose a mantra that’s easy to repeat silently or aloud. The length and complexity of the mantra can affect whether it's comfortable to integrate into your meditation practice.
Experimentation: Try out various traditional mantras, affirmations, or even nonsensical sounds to find one that resonates with you.
Potential benefits of mantra meditation
As you practice mantra meditation, you might discover that the benefits extend far beyond the initial moments of tranquility. Some people report that mantra meditation has transformative effects on their overall wellbeing.
Enhanced self-awareness
Mantra meditation can cultivate a deeper understanding of your thoughts, emotions, and physical sensations. By observing your mind without judgment, you can gain valuable insights into your inner workings and foster self-acceptance and personal growth.
Reduced stress and anxiety
The repetitive nature of mantra meditation can help calm your mind and body, promoting relaxation and stress reduction. As you focus on the mantra and your breath, the constant chatter of worries and anxieties can be replaced by a sense of inner peace.
Increased sense of calm and peace
Mantra meditation may cultivate a deep sense of inner peace and tranquility, even when it feels like there’s chaos all around you. The repetitive practice can help you detach from the rush of daily life, so you can find moments of stillness and serenity amidst the hustle and bustle.
Strengthened self-compassion
By helping you become more aware of your thoughts and emotions, mantra meditation can open up more self-acceptance and compassion. You may learn to observe your inner world with kindness, understanding and accepting your limitations whilst celebrating your strengths.
Improved focus and concentration
Focusing on a single mantra during meditation can bring improved focus and concentration in other areas of life. As you train your mind to stay present with the mantra, you can enhance your ability to stay on task and avoid distractions.
Enhanced sleep quality
The calming effects of mantra meditation can significantly improve your sleep quality. By reducing stress and anxiety, mantra meditation can help you relax the mind and body, potentially making it easier to fall asleep—and stay asleep—throughout the night.
Deepened intuition and creativity
Mantra meditation can strengthen your connection to your intuition and creativity. As you quiet the mind and connect with your inner self, you may find new ideas and insights flow more freely.
How to practice mantra meditation
While you might have practiced guided meditation before, matra meditation could be new to you. Here are some ways to start this practice.
1. Find a quiet space
Choose a quiet and comfortable place where you won't be disturbed, like your bedroom or even a comfy place outside. Sit cross-legged or lie down in a relaxed position and place your palms face up and relaxed on your legs. You can also place one hand on your heart and the other on your stomach to feel your breath.
💙 A little calming music can make meditation a bit more relaxing. Try out our Midday Relaxation Break playlist for a selection of soothing sounds to meditate to.
2. Set a timer
If you're new to meditation, start slow with a few minutes. Once you feel comfortable meditating, you can gradually increase the duration to ten minutes, twenty minutes, and so on.
3. Begin breathing
Close your eyes and focus on your breath. Notice the natural rhythm of your body as you inhale and exhale. For maximum relaxation and an ease into meditation, try box breathing, where you inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat.
💙 Take three minutes to Breathe into Relaxation before you begin your practice and settle into your body in preparation for meditation.
4. Introduce the mantra
With each inhalation, silently repeat your chosen mantra. On each exhalation, allow the mantra to release, and fade away. Notice how you feel during each breath cycle. Perhaps the stress is melting away. Maybe you feel invigorated or confident or calm.
5. Gently return to the mantra
Don't be concerned if your mind wanders. It’s common, especially if you’re new to meditation. Every time you notice your attention has wandered away (maybe to a thought or sound around you), gently redirect your attention back to your mantra. You may have to do this 100 times during your meditation, that’s okay! Just keep coming back.
💙 If you find yourself getting lost in the distractions of your mind during meditation, try out the practice of Noting to help you come back to the present, and your mantra.
6. Close the meditation
When your timer goes off, gently open your eyes. Take a few deep breaths and allow yourself to feel the stillness within you. Wake up your body in a gentle way, and rise to stand, but take your time.
Mantra meditation FAQs
What is mantra meditation?
Mantra meditation is a form of meditation that involves repeating a sacred sound, word, or phrase to focus the mind and promote relaxation. In giving your mind a simple task to focus on, you allow your thoughts and worries to fade away.
What is the 5-word mantra meditation?
One popular mantra is "Om Mani Padme Hum," which is believed to bring compassion, wisdom and peace. It means "The jewel in the lotus."
What are the 3 mantras?
There are many mantras to choose from. Try out three common mantras to aid your meditation.
Om: Said to represent the primordial sound of the universe, this is a sacred sound in many spiritual traditions. It’s often chanted to begin and end meditation sessions.
So hum: This mantra is believed to harmonize the body's energy flow, promoting wellbeing and vitality. It means "I am that."
Lokah samastah sukhino bhavantu: This mantra translates to "May all beings be happy and free from suffering." It's a powerful expression of compassion and well-wishing for all living things.
Is there a right or wrong way to do mantra meditation?
The beauty of mantra meditation lies in its simplicity and flexibility—there's no right or wrong way to do it. You can chant a mantra aloud, whisper it softly, or repeat it silently in your mind. The important thing is to find what feels comfortable and natural for you.
How often should I do mantra meditation?
Even a few minutes of mantra meditation each day can make a big difference. Start with a short amount of time and gradually increase it as you become more comfortable. The most important thing is to be consistent and make mantra meditation a regular part of your routine.
What should I do if my mind wanders during mantra meditation?
It's perfectly normal for your mind to wander during meditation. Just gently redirect your attention back to your breath and the mantra. Don't worry about it when it happens, just keep bringing your awareness back to the present moment.
Calm your mind. Change your life.
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