Mantra meditation is a branch of meditation where practitioners repeat words and phrases to embrace their meanings. For centuries, yogis have used this ancient practice to ease their minds, manifest positive things in life, and more.

From easy, uplifting mantra meditations to mantras you can take anywhere, mantra meditation is a vast practice that can help yogis achieve a number of goals. If you are new to this practice and want to give it a try, here are a few simple steps to help you get started.

Why Mantra Meditation?

Mantra meditation is an ancient practice that offers many benefits. It is an effective tool for easing your mind and it helps practitioners work toward their goals, feel grounded, and more. Whether you’re hoping to meditate to relax or to put your intentions into action, a few reasons to practice meditation include:

  • Increasing attention span and bringing awareness to a single point of focus.
  • Preserving brain function and countering brain degeneration that comes with age.
  • Reducing stress and anxiety through creating space to be quiet and still during the day.
  • Improving sleep by helping people fall asleep faster and stay asleep longer.
  • Fostering better body image and satisfaction when practicing self-compassion meditation.

Harnessing Mantra Meditation in 4 Easy Steps

If you are ready to reap the benefits of meditation, getting started is easy! Try the following simple steps to begin your practice.  

1. Explore Your Intention

The first step in mantra meditation is determining your intention. In mantra meditation, an intention is the motivation behind your practice and what you’re hoping to get through practicing this exercise.

Because one can use mantra meditation for many reasons, having a clear idea of what you’re hoping to get out of your practice will help govern what you choose. Some examples of intentions in meditation include:

  • Easing your mind or relaxing after a stressful day.
  • Setting your mind on a goal you would like to achieve.
  • Manifesting love and happiness.
  • Being mindful in your present moment.

2. Select Your Mantra

Once you’ve explored your intention, selecting your mantra is the next step. Some yogis prefer exploring historic Sanskrit mantras to embrace inner peace, while others will repeat phrases that have important meaning to them. The most important thing is that the words you’re saying mean something to you and help you achieve what you’re looking for. Some popular mantras to explore include:

Sanskrit Mantras

Many people who practice mindfulness meditation choose to start with ancient Sanskrit mantras. These words have helped generations of yogis feel centered and connected. Some essential Sanskrit mantras to help you get started include:

  • Om or Aum, the sound of the universe that helps you connect with the world around you and quiet your mind.
  • So Ham, which translates to “I am that.” This mantra meditation can help you feel grounded and connected to yourself.
  • Sat Nam, meaning “true identity” or “truth is my identity.” This mantra can help you find truth and manifest honesty in your life.
  • Om Gum Ganapatayei Namaha, which means “salutations to the remover of obstacles!” This mantra can help you move past things in your life that are bringing you down and embrace positive change.

English Mantras

If you would rather start your meditation practice with some English words, there are many options to choose from. 

For Relaxing:

  • “Expect nothing and appreciate everything” to move away from desire and embrace the positive things in your life.
  • “I am free from sadness” to let go of somber feelings that bring you down.
  • “I am fully present in this moment” to practice mindfulness.
  • “I nurture my spirit and my spirit nourishes me” to practice self-love and self-care.

For Positivity:

  • “I shine my light and follow my bliss” to embrace positivity in your life
  • “I am passionate, I am purposeful” if you are hoping to bring your energy to a certain task or accomplishment.
  • “May my heart be kind, my mind fierce, and my spirit brave” to embrace your inner strength and possibility.
  • “I love my life” to channel positive energy into the life you have and everyday positivity.

3. Get Comfortable

Once you’ve set your intention and have chosen your mantra, it is time to set up your space. Meditating in a quiet, comfortable space usually leads to the best results. Many people will either meditate in a seated position or in savasana. The most important thing is to have your body in a comfortable position so your mind can wander without being distracted by your body’s orientation.

Making an effort to reduce distractions in your space is also key to making the most out of this practice. If your environment is loud or busy, using some calming music may help. Trying a preset meditation playlist from Youtube or Spotify can be highly effective, or consider making your own meditation playlist that inspires you!

4. Meditate

Once you’ve set your intention, chosen your mantra, and prepared your space, it’s time to get started. Start quietly repeating your mantra to yourself and thinking about the word’s meaning. You may choose to envision each word in your head, visualize a beautiful image these words evoke, or simply let your mind rest. Don’t worry if it feels odd or uncomfortable at first. Simply settle into your mantra and focus on your breath. Practicing for 10 to 15 minutes to start should be plenty to start your practice. Feel free to continue as long as you wish.

Want to begin or enrich your meditation practice? Check out our most popular guided meditation videos on Alo Moves.

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