In this form of meditation, a word, phrase, or even a poem is used as a mental focus during meditation. The mantra may have special significance for you, or it may be a nonsense syllable. A variety of possible mantras are listed below - you may notice that repetitive prayer can be a form of mantra meditation, though secular phrases also are frequently used. I am particularly fond of using an affirmation as a mantra.
Sit. Close your eyes, relax for a moment and breath deeply. When it feels right, begin thinking your mantra or focus phrase silently to yourself. Coordinate with your breathing or let the pace, volume, and intonation of the mantra vary in whatever way feels most comfortable for you. Whenever your mind wanders, gently return to your focus, without criticizing yourself for the lapse.
Don’t try for a particular spiritual effect when you meditate. Meditation is about being, not doing; letting, not willing. Put aside your tendency to judge; the only “bad” meditation is the one you didn’t do.
Some suggested mantras:
General:
Breathing in I smile, breathing out I relax.
In 1 out 1, in 2 out 2, in 3 out 3, etc. - counting the breath
I am breathing in and feeling joyful. I am breathing out and feeling joyful.
Breathing in, I am making my whole body calm and at peace. Breathing out, I am making my whole body calm and at peace.
I am breathing in and am aware of my feelings. I am breathing out and am aware of my feelings.
One
Oh Well (another Connie favorite)
Let go
Love
Ocean
Calm
My time
Peace
Let it be
Relax
In, out, deep, slow
In, out
Deep, slow
Calm, ease
Smile, release
Present moment, wonderful moment.
Christian:
Come, Lord
Lord, have mercy
Our Father
Hallowed be thy name
God is Love
Lord Jesus Christ, have mercy on me
Hail Mary
The Lord is my Shepherd
Our Father, who art in heaven
Jewish:
Shalom (”Peace”)
Echod (”One”)
Sh’ma Israel (Hear, O Israel)
Hashem (”The name”)
Om (the universal sound) Eastern:
Shantih (”Peace”)
Hamsah (”I am that”)
Aramaic:
Maranatha (”Come Lord”)
Abba (”Father”)
La ilaha illa llah (”There is no God but God”)
Islamic: Allah
Spiritual, other:
Mother
Blessed be
Gaia
Sky Father
Bless us
Earth Mother
