Using mantra for meditation can be a wonderful tool to not only train the mind and learn the practice of meditation but also to help encourage and promote positive thinking. The word ‘mantra’ means ‘instrument of thought’ and when repeated it can literally change the way we think by changing our cognitive function… Pretty cool, right?

Natasha Moutran

This particular mantra meditation is one of my absolute favourites and is really easy to learn, so here are a few guidelines for you to give it a go. The key, as always, is practice. The more you practise this, the more you will see and feel the benefits taking form in your life and creating positive change.

  • Find a comfortable seat, making sure your spine is straight and supported if necessary. You can either be sat on the floor, or if it is more comfortable for your body to sit on a chair, make sure your feet are flat on the ground.
  • Close your eyes and take a few very long and slow inhalations and exhalations, each time extending the breath and letting go of any tension in your body.
  • Now begin observing your breath, inhaling slowly and exhaling slowly. Continue this for a few moments until you feel you are starting to become more aware and centred in your body.
  • Now you can begin your mantra. Make a positive personal statement beginning with ‘I am…’. For example, ‘I am courageous’, ‘I am exactly where I need to be’, or ‘I am calm and peaceful’.

Incense sticks

  • Whatever mantra you choose, let it come to you naturally. I find that the first one you think of is often the one you really need, before the mind comes in and starts to question it. So don’t over-think it, just go with what comes naturally.
  • As you inhale, repeat your mantra in your mind with true conviction. As you exhale, let go of any doubts or fears that it isn’t true.
  • Continue repeating your mantra with every inhalation. Each time let it be soft and natural, allowing yourself to really hear, believe and absorb every word of it.
  • Practise this meditation for as long as you feel is possible, building up its duration each time until you can eventually practise it for 20 minutes.
  • Once you have finished, release the mantra and just sit with the breath in silence for a few moments. Notice how you feel in your body and when you are ready, slowly open your eyes to your bright, positive new outlook.

I hope you enjoy this practice and if you are interested in learning more meditations, keep in touch. If you have any questions or would like to take this meditation further, then email me at [email protected]. I always love hearing how you are getting on. Be happy!

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