Meditation Techniques For Beginners

Welcome to this weeks Meditation Techniques for Beginners: Mantra Meditation. This is part 2 of our Meditation for Beginners series. In case you missed part one check it out here

"The soul loves to meditate, for in contact with the Spirit lies its greatest joy. If, then, you experience mental resistance during meditation, remember that reluctance to meditate comes from the ego it doesn't belong to the soul."
                                                                                                                 - Paramhansa Yogananada

"The soul loves to meditate, for in contact with the Spirit lies its greatest joy..." #Yogananda 

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There are many meditation techniques that you can use when you are first starting out that can really help you establish a strong foundation.

In the first post I discussed how to use breath. Today we are going to get into the powerful benefits of using mantras and how they can help you out as a beginner. But first...

What Is A Mantra?

A mantra is a word or sound that is continuously chanted during meditation. In Tibetan it translate as "mind training". Because ultimately this repetition words or sound is training your mind to be focused on a single point.

The most commonly know mantras used for meditation or yoga are usually derived from sanskrit. But mantras really come from all traditions.

These ancient words are timeless and simple tools that today can still train your mind and give you a feeling of peace and calmness.

In English for instance a very powerful and simple mantra is "I am, I am". Which helps create a connection with the little I (you) to the big I (the divine source).

Mantras are great for you to use because they help break up your mental patterns. While at the same time establishing a calm focused mind.

The ultimate goal of meditation is not to totally quite your mind. But to be able to train it so that it serves you. Rather than you serve it.

(Imagine Donald Trump for sec, no mind control what so ever. And we have all witnessed what comes out of that horse's mouth)

So ultimately meditation helps you be less of a Donald Trump ūüėČ

One thing that people sometimes wonder when meditating is if its a religious thing. It's not. You can make it if you wish, but it really is just a time for you to find the connection between your mind, body and spirit. 

No matter what words or sounds you chant its the intention behind it that helps guide it. So if you chant to feel peace, you will feel peace. If you chant to connect to the name of your god then you will feel that connection.

I will say that some mantras have been chosen because of a certain vibration they carry and a quality that they attract..

How To Use A Mantra‚Äč?

There are also many ways to use mantras. But since my background in ‚Äčmeditation comes from a Kundalini Yoga, Naam Yoga, Kabbalah, and Tibetan traditions I will only teach you from these sources.

Ways to use mantra during meditation are to repeat them silently, whisper them, or chant out loud. They can also be incorporated with mudras (hand gestures) and breath exercises (pranayam). 

Today I am going to teach you very basic but powerful mantra. Its definitely one of the most common ones as well. If you have ever been to a yoga class chances are  you've heard this mantra.

OM Meditation‚Äč

‚ÄčThat mantra is OM. Unfortunately it is usually miss pronounced. The correct way to say it is A U M. (AHHH-OOO-MMM)

You pronounce each letter when you chant. The mantra is believed to be connected to one of the original sounds of mankind. And in many traditions it's seen as a root mantra. Meaning you'll here it at the beginning of a longer mantra or set of mantras.

If you take a deep breath through your mouth and listen. Your body naturally makes that sound.

Try it and experience it for yourself...  

In the beginning of the breath when you first open your mouth you'll feel the AHHHH in the front of your throat...

Then as you swallow that breath you will hear the OOOHHH in the middle of your throat and chest. Lastly as your mouth is closing you feel the slight MMMM on your lips...

This mantra AUM (Om) also has a connection to what is know as the 3 primordial elements. Air, Water, and Fire. Which also correspond to areas in the body such as the head, chest, and belly.

It is chanted in many different traditions like in buddhism, hinduism, and Kabbala to name a few.

The A also represents the masculine active energies. While the M represents the feminine receptive energy and the U represents the union.

This powerful mantra also corresponds to the conscious, unconscious and subconscious.

I am a big believer in practical spirituality where experience is the greatest teacher. Let's move on so that you can practice and discover what this mantra does for you.

How To Use A Mantra To Meditate

To Begin: Find a comfortable place to sit.

Take a few deep inhales to center yourself to get ready to meditate.

When you are ready take a deep inhale, hold for a moment. 
Chant at loud AUM. Pronouncing each letter for a few seconds.
Continue at a comfortable pace for 3 - 11 minutes.

To End: Take a deep inhale, hold for 10 seconds and exhale. Repeat two more times.

Below is a Naam Yoga - Kabbala way of chanting AUM. Enjoy!


Using meditation techniques for beginners such as mantras will quickly help you focus your mind and enjoy meditation when starting out. While there are many of mantras you can use. There is no need to get fancy at this point...

Starting out with the powerful AUM mantra meditation will help you build a strong foundation for you to build on. Plus there really is a lot of magic behind those three little words...

But don't take my word for it. Give it a try and find out for yourself. And when you do, leave me a comment and below and let me know how was your experience.

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Sebstian Muenda

I have dedicated the last 16 years of my life to health, fitness, and spirituality. I have taught classes, have a private practice and have opened up past businesses to support the community in reaching their highest potential within health, fitness, and spirituality.

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