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How to Meditate
Meditation is something everyone can do. Practicing can help improve your health and wellbeing.
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Free guided meditations for Mantra.
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What is mantra meditation?
Mantra meditation (also known as transcendental meditation) practices the repetition of a word, sound, or phrase to focus our mind on the present moment and help us achieve self-awareness. This form of meditation has been practiced for centuries and by many people, including Buddhists, Hindus, and Yogis.
The term mantra is often interpreted as “intention,” but the Sanskrit word translates to mind (man) and transport or vehicle (tra). Thus a better interpretation of the word mantra is “a vehicle for the mind.” This reflects mantra meditation’s ability to focus our mind and help us enter a deep state of meditation.
Enter deep meditation with Insight Timer’s meditation app, with thousands of mantra tracks, guided meditations, courses, and more. Try one of our free mantra meditation sessions below.
Origins of mantra meditation (Hindu vs. Buddhist traditions)
Most types of meditation originated in India — and mantra meditation is no exception. The oldest recorded mentions of mantra meditation can be found in the Vedas (sacred texts in Hinduism) and Pali Canon (Buddhist scriptures). Mantras were used in Buddhist and Hindu rituals and ceremonies to:
- attain divine power
- invoke deities
- purify the mind
- attract blessings and protection
Both Buddhism and Hinduism view mantras as powerful vehicles for self-realization and spiritual awakening.
Today, mantra meditations are used for more than just spiritual development. They’ve evolved into tools for productivity and personal growth, as the repetition helps with stress management, emotional regulation, and focus.
Best free mantra meditations
There are many different types of mantra meditations. All types, from japa to chanting, can be practiced for free on Insight Timer. We curate a diverse and extensive selection of over 200,000 tracks. Below is a list of the best mantra meditations.
Want something other than mantra meditations? Discover guided mindfulness meditations and chanting meditations to help you reduce stress, enhance focus, increase self-awareness, and more.
Japa meditation
Commonly practiced in Hindu, Buddhist, and Jain traditions, japa is a sacred form of meditation that consists of repetitive chanting or the recitation of a mantra. The word “japa” means “whispering” or “muttering” in Sanskrit.
Japa stands out for its unique meditation techniques, including:
Mala beads
Japa mala, or prayer beads, help quiet our minds and deepen our practice. They typically consist of 108 beads, each meant to symbolize one repetition. Here’s how to use them:
- Hold your japa mala in your dominant hand.
- Move one bead between your fingers as you repeat each mantra.
- Try to complete the circuit until you reach the first bead again.
Follow along with our wide selection of free japa meditation sessions.
Finger counting
No mala beads? No problem. Finger counting works just as well for focusing the mind during japa meditation. Just synchronize the repetition of each mantra with each count. Go for as long as you’d like, or set a custom timer on Insight Timer’s meditation app.
A mantra chanting meditation involves the repetitive chanting or singing of a word, phrase, sound, or prayer.
How do you choose a chant? Find one that holds personal significance to you! This can be anything from the Ave Maria to the Buddhist mantra Om Mani Padme Hum.
Sung mantras
Unlike traditional chants, sung mantras use musical elements to enhance our experience with instruments, harmonized vocals, melodies, and more. Let our sung mantra meditations guide you toward transcendence and inner peace.
Recited mantras
Recited mantras offer a simple, accessible way to incorporate the use of mantras into your meditation practice — all you need is your voice! Enhance self-awareness and mindfulness by loudly or softly chanting a mantra of your choice. Our extensive selection of recited mantra sessions lets you choose a mantra that aligns with your spiritual goals.
Visualization
Guided imagery, or visualization meditation, engages our imaginations to create vivid mental images. Meditation instructors frequently guide practitioners through these images and scenarios to promote deeper sleep, enhanced focus, better productivity, or pain relief. When layered with mantras (or music), it creates an even more powerful sensory experience.
Deity visualization
Deity visualization, common in Tibetan Buddhism and Hinduism, involves visualizing a deity or divine being that resonates with you to help embody its positive qualities. To enhance the impact of your visualization, recite the mantra associated with that deity.
Our deity visualization meditations include imagery of divine beings such as:
- Buddha
- Bodhisattva
- Shiva
- Isis
Chakra visualization
Visualizing our chakras can balance, cleanse, and activate these energy centers, improving our physical and emotional well-being. But did you know that you could recite different mantras to activate each one of the seven chakras? For example:
- The root chakra (muladhara) can be paired with the sound “Lam.”
- The sacral chakra (Svadhishthana) can be recited with the sound “Vam.”
Types of mantras
Monosyllabic mantras
Monosyllabic mantras are single-syllable sounds or words. They can be chanted aloud or repeated silently.
Om
Possibly the most well-known mantra, “Om” is the sacred sound of the universe in Hindu, Buddhist, and other spiritual traditions. This one sound is believed to symbolize all of existence, from creation to death to rebirth. Chanting the “Om” (pronounced “A-u-m”) mantra during meditation can help us:
- create mind-body harmony
- deepen spiritual awareness
- stabilize and ground ourselves
- connect with the divine
Ah
The “Ah” mantra is commonly associated with the heart chakra (known as anahata in Sanskrit) and is used for heart-centered meditation.The “Ah” sound is believed to promote feelings of love, empathy, and compassion, helping us cultivate more meaningful connections with ourselves and others.
Hum
“Hum” is a bija mantra (or seed mantra) that represents a specific deity or aspect of our consciousness. In Hinduism, “Hum” is associated with Lord Shiva and is used to invoke:
- destruction of ignorance
- transformation
- realization of the ultimate truth
Meanwhile, in Buddhism, chanting “Hum” is considered a potent way to attract spiritual protection and purification — great for repelling negative energies and obstacles!
Multisyllabic mantras
Multisyllabic mantras consist of multiple words or phrases, allowing for greater depth and meaning in spiritual practices.
The Gayatri mantra
The Gayatri mantra is an ancient Sanskrit mantra found in the Rigveda (one of the oldest Hindu scriptures). It’s considered one of the most spiritually powerful mantras in Hinduism.
This mantra is dedicated to the divine force of the sun and the illumination of our minds. Its believed to help:
- invoke divine light
- spiritual enlightenment
- protect and guide
- unify all beings
Maha Mrityunjaya mantra
Dedicated to Lord Shiva, the Maha Mrityunjaya mantra (known as the “Great Death-Conquering” mantra) can also be traced back to the Rigveda. It is believed to invoke the blessings of Shiva, protecting those who recite it from illness and disasters, promoting longevity, and liberating from the cycle of birth and death.
Avalokiteshvara mantra
Known as “Om Mani Padme Hum,” the Avalokiteshvara mantra is one of the most widely recited in Tibetan Buddhism. Each of the six syllables carries distinct meaning and represents different aspects of enlightenment:
- Om: the primordial sound of creation and all existence
- Mani: means “jewel” or “gem” and symbolizes enlightenment for the benefit of all
- Padme: translates to “lotus” and symbolizes wisdom and purity
- Hum: represents union or the unification of compassion
Chanting the Avalokiteshvara mantra is often accompanied by japa mala (prayer beads) to count the repetitions. This mantra is great for invoking boundless compassion and purifying negative karma.
Benefits of mantra meditation
Kick stress and anxiety
Stress and anxiety have become all too common — with 66% of young adults reporting moderate to severe symptoms of stress worldwide. The calming effects of mantra meditation on mental health, studies confirm, can help us nip those symptoms in the bud. By listening to and reciting mantras frequently, you can reduce mental chatter and shift away from worries about the past or future.
Enhance focus and concentration
Mantras require sustained presence and attention. Continuously returning to the mantra whenever our minds wander can strengthen our ability to focus. Simultaneously, we reduce our cognitive load, allowing for deeper levels of concentration for longer periods of time. When practiced regularly, this ability can translate to everyday tasks like studying or working.
Boost self-awareness
While the research is still catching up, many people report that mantra meditation helps them become more attuned to the fluctuations of their mind. During meditation, thoughts, emotions, and other patterns can arise. By observing them without judgment, we can develop greater self-awareness into automatic thought patterns and emotional responses.
Deepen spiritual connection
Given the sacred origins of mantra meditation, it should come as no surprise that reciting or chanting mantras can facilitate intense spiritual connections with the universe. Whether you’re repeating the Buddhist “Om Mani Padme Hum,” the Hindu Gayatri mantra, or any other phrase, you’re aligning yourself with divinity and enlightenment. If elevating consciousness is your goal, then mantras are the perfect vehicle.
Improve emotional regulation
Mantra meditations help cultivate patience and equanimity — important skills when it comes to regulating emotions in distressing situations. By regularly reciting mantras as part of your meditation practice, studies confirm, you can observe thoughts and emotions with non-attachment, allowing you to withstand emotional discomfort in daily life.
Resources and tools for mantra meditation
Insight Timer’s free meditation app
Enhance your mantra meditation practice with Insight Timer’s free meditation app. With hundreds of thousands of free tracks to choose from, there’s a guided mantra practice for everyone. Enjoy different types of meditation, including chanting and chakra balancing, to level up your wellness journey.
Online resources and communities
Find your community and gain support from people who share your spiritual interests. Explore the mantra meditation groups on Insight Timer to connect with others looking to find calm, spiritual protection, and harmony in mantra meditations.
Premium mantra meditation courses
Absorb even more benefits of mantra meditation with Insight Timer’s structured meditation courses. Get started with the courses below:
Disclaimer: This article is for information only and should not be considered as medical advice. If you have concerns about anxiety or any other conditions mentioned in this article, please seek a medical professional for help.
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References
Lynch, J., Prihodová, L., Dunne, P. J., McMahon, G., Carroll, Á., Walsh, C., & White, B. (2018). Impact of mantra meditation on health and wellbeing: A systematic review protocol. European Journal of Integrative Medicine, 18, 30–33. https://doi.org/10.1016/j.eujim.2018.01.008
Statista. (2023, November 29). Share of people worldwide with stress, depression, and anxiety in 2022, by age. https://www.statista.com/statistics/1400861/percentage-of-individuals-reporting-symptoms-of-stress-depression-anxiety-by-age-group-worldwide/
Tseng A. A. (2022). Scientific Evidence of Health Benefits by Practicing Mantra Meditation: Narrative Review. International journal of yoga, 15(2), 89–95. https://doi.org/10.4103/ijoy.ijoy_53_22
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