More recently, scientists at several universities and institutes have applied modern brain-imaging tools to reach roughly the same conclusions as Benson. See also: Intro to Chanting, Mantra, and Japa. In understanding how mantra works, it can be helpful to look at its translation. The word mantra is derived from two Sanskrit words— manas mind and tra tool. Over time, that vibration sinks deeper and deeper into your consciousness, helping you to eventually feel its presence as shakti —a powerful, if subtle, force working inside each of us that carries us into deeper states of awareness, says Sally Kempton, a meditation teacher and author of Meditation for the Love of It: Enjoying Your Own Deepest Experience.
One of the most universally recited mantras is the sacred Hindu syllable Aum —considered to be the sound of the creation of the universe. Aum usually spelled Om is believed to contain every vibration that has ever existed—or will exist in the future. These popular Hindu mantras are in Sanskrit , but mantra has deep roots in every major spiritual tradition and can be found in many languages, including Hindi, Hebrew, Latin, and English.
For example, a popular mantra for Christians is simply the name Jesus , while Catholics commonly repeat the Hail Mary prayer or Ave Maria. So, how do you get started finding a mantra? In some practices, such as Transcendental Meditation , students hire and study with a trained mantra and meditation leader to learn and receive specific, personalized mantras. But there are plenty of ways to practice mantra independently and free of charge. Consistency is key, says Kempton, regardless of your chosen mantra.
Mantra and meditation teachers recommend to begin by lying down or sitting in a comfortable position and silently repeat the mantra, once on the inhalation, once on the exhalation. When thoughts or feelings enter your mind, try to simply notice them, and then return to silently reciting the mantra.
Some people choose mantras that double as affirmations , such as:. Choosing affirming phrases also guides your awareness to your intentions. According to a small study from , mantra meditation could help improve brain health. After 8 weeks of Kriya Kirtan meditation , a type of kundalini meditation that involves mantra, 15 older adults experiencing memory problems showed increases in cerebral blood flow and cognitive function.
According to research , chanting certain mantras may stimulate these changes, since chanting can help synchronize the left and right sides of the brain and promote relaxing alpha brain waves. This synchronization may help improve brain function over time and possibly slow cognitive decline. It can take some time to get accustomed to meditative breathing exercises. Matching your breath to your mantra can make this process easier and help you feel more relaxed at the same time.
Many consider this syllable the original sound of the universe. Other types of mantras associated with more specific goals include:. It often takes time to see significant results, but most people who stick with the practice find it well worth it. This generally proves more helpful than meditating on negatives, or the mindset you have right now, such as:.
You are anxious or angry. Meditating with your desired outcome in mind, on the other hand, can help you visualize your success and transform this image into reality. Mala beads, or a japa mala, can help promote mindfulness in meditation and yoga practices. A mala, or string of beads, can help you maintain a steady breathing rhythm during meditation. You can also use a mala to focus on your mantra by using each bead to mark one repetition. Curious to give it a try? Try not to worry about how long you meditate at first.
Mantras are sacred utterances in Hinduism. Mantras can be spoken aloud or one can recite internally in their thoughts. Mantras are used in spiritual and ritual practice in Hinduism. A mantra creates the sense of an armor around your body. Mantras use varies according to the philosophy associated with the mantra. Some mantras recite to seek protection against enemies, some are used to invoke god.
In ancient India, mantras were widely used. Vedic mantras derived from the Vedas. Several other civilizations around the world had used mantras in the past. So the tradition of using Mantras is not unique to Hinduism.
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