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Summer’s here, and with it comes a whirlwind of barbecues, vacations, and family gatherings. While these moments can be joyous, the constant activity can also leave us feeling overwhelmed and drained. In this whirlwind, carving out space for inner peace becomes even more crucial. Mantra meditation, a practice with roots in ancient India, offers a simple and effective tool to find calm amidst the chaos.
Mantra meditation is a form of meditation that uses a repeated word, sound, or phrase (the mantra) to focus the mind and achieve a state of relaxation. By giving your attention a single point of focus, the constant chatter in your head quiets down, allowing for inner peace and clarity to emerge. The beauty of mantra meditation is that it doesn’t require any special equipment or complicated techniques. All you need is a quiet space and a few minutes of your time.
SEE ALSO: Tips For Starting Your Meditation Practice, As Told By A Black Wellness Practitioner
The repetitive nature of a mantra acts as an anchor for the mind. When thoughts inevitably arise—and they will because that’s how or brains were built to function!—you simply acknowledge them and gently bring your attention back to the mantra. This constant returning to the mantra trains your mind to be more present and less reactive to the constant stream of thoughts and emotions.
Over time, and with consistent practice, the benefits of mantra meditation extend beyond the meditation session itself. You’ll find yourself approaching daily situations with greater focus, patience, and a sense of inner calm.
There are many traditional mantras used in meditation, which often in Sanskrit, the ancient language of India. A popular choice for beginners is “Om” (pronounced ohm), a sound that represents the primal vibration of the universe. However, your mantra doesn’t have to be traditional. It can be a word or phrase that resonates with you and brings you a sense of peace, like “I am enough” or “I am worthy,” or anything that helps you feel calm.
Find a Quiet Space—Look for a place where you can be free from distractions for 5-10 minutes. It can be a corner of your room, a park bench, or even your car during your lunch break.
Get Comfortable—Sit or lie down in a comfortable position. You can sit on a chair with your back straight or lie down on a yoga mat. The key is to find a position where you can be relatively still without feeling tense.
Set an Intention—Before you begin, take a moment to set an intention for your meditation. Perhaps you want to find peace amidst the summer hustle, or maybe you’re seeking clarity on a personal matter. Having an intention helps guide your focus during meditation.
Begin Your Mantra—Silently repeat your chosen mantra. You can repeat it mentally or whisper it softly. Focus on the sound and the vibration of the mantra as you say it.
Notice Your Thoughts—It’s inevitable that thoughts will arise during your meditation. Don’t judge yourself for this. Simply acknowledge the thought, and then gently bring your attention back to the mantra.
Observe Your Breath—You may find it helpful to synchronize your mantra with your breath. Inhale as you silently repeat the first part of the mantra, and exhale as you repeat the second part.
End Your Practice—After 5-10 minutes, slowly open your eyes and take a few deep breaths. Don’t rush to get up. Take a moment to integrate the experience before returning to your day.
Tips for Beginners
Start Small—Don’t try to meditate for an hour right away. Begin with 5 minutes and gradually increase the duration as you become more comfortable.
Be Kind to Yourself—It’s a common misconception that meditation is about achieving a blank mind. Don’t get discouraged if your mind wanders. That’s part of the process! Just keep gently bringing your attention back to the mantra.
Make it a Habit—The benefits of mantra meditation come with consistent practice. Aim to meditate for a few minutes most days of the week.
Mantra meditation is a simple yet powerful tool for cultivating inner peace and managing stress. This summer, amidst the barbecues and family gatherings, take a few minutes each day to connect with yourself through mantra meditation. You’ll be surprised at how this practice can help you navigate the season with greater clarity and a renewed sense of self. Be patient with yourself, and enjoy the process of cultivating a calmer, more centered you.
Steph R. Long is a Chopra-certified Ayurvedic health instructor, meditation instructor, and well-being coach. She’s also the founder of holistic wellness and coaching company SRL Well-Being and the former Deputy Director of Enterprise for Refinery29 Unbothered, where she oversaw health, wellness, and spirituality content.
MORE FROM STEPH R. LONG:
What My Anxiety Diagnosis Has Taught Me About Resilience, 6 Years Later
How Ayurveda Can Help You Elevate Your Wellness Routine
Switching Up Your Daily Routines Could Change Your Life—Here’s How
Mantra Meditation For Beginners: Finding Inner Peace During A Busy Summer was originally published on elev8.com
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