What exactly is Mantra Meditation?

Mantra Meditation, or sometimes called Transcendental Meditation, is a form of meditation where the subject slowly repeats a Mantra to themselves, either aloud or mentally. The definition of a Mantra is actually a religious syllable or hymn. Mantras are believed to have originated in India, and were later adopted by Buddhist. The word Mantra is of the Sanskrit language, and can be broken down in to “man” meaning mind and “tra” meaning tool.

Today’s Mantra Meditation does not require you to learn any ancient religious hymns or languages. The majority of people who practice Mantra Meditation today use a word or phrase that relaxes them. Some people like to use the traditional Mantra syllables, or they will use their own sound, feeling that actual words with meaning will not allow them to fully relax.

Some of the common traditional Mantra syllables are:

Om, Aum, Gayatri, Hum, Lum, Cah, Summ, Beh, Ra, Mu

Just to name a few.

Why Mantra Meditation?

Relatively simple to do, Mantra Meditation has been the center of quite a bit of medical research. The many health benefits of Mantra Meditation, coupled with the scientific research backing these claims, may surprise you.

Mantra Meditation has been seen in studies to lower the risk of hypertension in African American adults when practiced as teenagers. A study published in the April 2004 issue of the American Journal of Hypertension followed the progress of 156 African American teenagers who practiced Mantra Meditation twice a day for fifteen minutes per session. The results were a drop in blood pressure and a reduction in daytime heart rate.

A study published in 1998 by Psychosomatic Medicine showed that people who practiced Mantra Meditation had a reduced level of lipid peroxide in comparison to those who did not practice any form of meditation. Lipid peroxide can contribute to atherosclerosis, which is the name of the process in which deposits of fatty substances, cholesterol, and other plaque cling to artery walls.

Mantra Meditation has also been found to cause physical changes in the brain. Researchers at Harvard Medical School used MRI technology to monitor brain activity on patients as they practiced Mantra Meditation. What they found is that the section of the brain that handles our automatic nervous system, controlling blood pressure, digestion, and other such unconscious behavior, is made active during Mantra Meditation.

The Maharishi School of Management in Fairfield, Iowa looked at patients who practiced meditated for four months and found a decrease in patient’s levels of cortisol, more commonly known as the “stress hormone”. With Mantra Meditation these patients actually produced less cortisol. With less cortisol in their systems the patients found that they had an easier time dealing with the everyday stresses of life.

Because Mantra Meditation is very easy to get started with, and the effects are almost immediate, many physicians and psychologist are recommending Mantra Meditation to their patients instead of or in addition to traditional medications.

How do I get started?

It is very simple to get started with Mantra Meditation. Try starting with the following steps and customizing as you practice. You will be a Mantra Meditation expert in no time.

1.) Sit is a comfortable position. You do not want to be in a position that will allow you to fall asleep, so try sitting upright.

2.) Close your eyes and take a few deep breathes. Try to relax your mind so that you are able to ease yourself in to your Mantra Meditation rather than jumping in to it with a mind full of worries.

3.) Now you must choose your Mantra, which is the phrase, word, or sound that you will slowly repeat to in your mind. (I personally like to switch my Mantra depending on what is weighing on me at the time, but I generally use “Positive in, Negative out”.)

4.) With your eyes closed slowly begin to repeat your chosen Mantra in your mind. Your Mantra should be your only thought.

5.) Repeat your Mantra in your mind for 10 to 20 minutes, slowly and softly. Don’t worry if your mind starts to drift from your Mantra, just slowly and calmly reel your thoughts back in until your Mantra is again your only thought.

6.) At the end of your 10 or 20 minutes again take a few deep breathes to help ease yourself out of your Mantra Meditation.

Where can I learn more?

A simple web search or a quick flip through your local yellow pages will give you access to your town’s Meditation Centers and resources. In Philadelphia and the surrounding areas alone we have about 15 or so centers to choose from. So, you will probably not have too much of a problem locating a center in your own area.

There is, as is the case with most things, a host of information to be found on the internet. A good website to start with is www.wildmind.org. This website offers an extensive amount of information on Meditation as well as online courses to help you develop your Meditation further.

Another good website for learning about Mantra Meditation is www.anandamarga.org. Here you can learn about Meditation practices from around the world. You can also sign up for a free news letter to stay on top of developments in the Meditation and holistic healing circles.

There is also a wealth of books available on Mantra Meditation. There are several books and audio CDs by Thomas Ashley-Farrand that you may helpful. There are also books by Pandit Usharbudh Arya and Swami Vishnu Devananda. I suggest going to a book store or library rather than purchasing a book online. Take your time, sit down, and read through some of the book. You should not rush you decision, make sure that you are choosing the right book for you.

With the amount of both physical and psychological benefits of Mantra Meditation, how can you afford not to at least give it a try? How you decide to get involved in the practice of Mantra Meditation is not important, just that you do. There are many resources on the web related to Mantra Meditation or you may want to check in your local area for a Mantra Meditation center near you.