Using a Mantra for meditation is one of the simplest and easiest-to-learn meditation techniques. It carries many wellness and stress relief benefits and can be learned quickly and easily. With mantra meditation, you may feel less stressed after one session, but with practice, you may find yourself less reactive to future stress. Practicing mantra meditation is easy. Here's how:
Step 1: Before you start using Mantra’s for stress management take the time to find several words, phrases, or lyrics that really resonate with you and center you. For example, one of my favorites that I use is: “I expand in abundance, success and love everyday as I inspire those around me to do the same”. I have also used a simple "Inhale Peace, Exhale Fear” on occasion. I have typed up several different mantras and keep them in a desktop file that I can pull up at any moment.
Step 2: When a stressful moment occurs, take a second to sit and reflect on how you are feeling. Did your shoulders tighten up, are you gritting your teeth, swearing under your breath, is your heart beating faster? Focus on what area of your body you want to release the tension, stress and anxiety from and close your eyes.
Step 3: Choose the mantra that will help you center yourself and calm you down. Set a timer on your phone or the computer for 3-5 minutes. Sit calmly and repeat the mantra slowly and with intention. Let the words play through your brain. Imagine what the letters look like in each word. Imagine you are writing them on a piece of paper or a chalkboard and only concentrate on the words and your breath. If your mind wanders to the stressful moment, know that you can bring it back to your mantra and breath.
Step 4: Check in with your body after that 3-5 minutes and see if your heart rate decreased, did your jaw relax, shoulders relax, did your mind become clear? Do you feel like you can deal with the stressful situation a little easier now?
Always know that you can start at 1 minute and expand this to 20 or even 30 minutes. Every little bit of time you can spend will increasingly help you keep calm in stressful situations. Even in the car during rush hour traffic. Give it a try this week and let me know how it worked for you.