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Mindful Monday

Good morning! Happy Mindful Monday!

By practicing mantra meditation you’ll see many benefits including, increased self-awareness, reduced stress, a greater sense of calm, increased self-compassion, and a more positive outlook. Last week I provided a list of everyday mantras to choose from. Here are some ideas of more traditional mantras to try if you wish:

· Aum or Om.

· Ham-Sah’

· So Hum

· Aham-Prema. ...

· Ho'oponopono. ...

· Om Mani Padme Hum. ...

· Buddho.

· Lumen de Lumine

· Sat, Chit, Ananda

Once you’ve got a mantra in mind, it’s time to start using it. “Here’s how:

  1. Get comfortable. Find a quiet place where you can meditate without disruption. Find a position you can hold for the length of your meditation, whether that’s sitting on the floor, in a chair, lying down, or even walking. Mudras, or hand positions, help some people enter a meditative frame of mind, but they’re not necessary.

  2. Set a timer. Decide how long you want to meditate (anywhere from 3 to 30 minutes) and set a timer. Consider using a quiet, relaxing sound, such as ocean waves or birdsong, so the alarm doesn’t jar you from a peaceful meditative state.

  3. Start with a few deep breaths. Pay attention to your breathing without doing anything to try and modify it. Just focus on the sensation of it entering your lungs and filling your body.

  4. Use your mantra. Continue breathing slowly and steadily through your nose as you begin to chant your mantra. You can say it out loud (this might help more with mantras intended to produce vibrations) or repeat it silently. It often helps to match the mantra to your breathing.

  5. Let your breath guide you. As you settle into the meditation, your mantra and breathing will eventually settle into a rhythm. Unless you’re attempting to use a specific breathing technique, following this flow may help your meditation feel more natural.

  6. Remember to gently redirect wandering thoughts. As you meditate, you’ll probably notice your attention begin to wander. When this happens, don’t try and force those unwanted thoughts away. Instead, just acknowledge them, let them go, and then pick the mantra back up.

  7. Close the meditation. When your timer goes off, don’t jump up right away. Instead, take a few moments to sit with your quiet mind. Check in with yourself. Do you feel more relaxed? More optimistic? This closing exercise lets you check in with yourself and track your progress.”

Stop by next week! We will be translating these traditional mantras, looking at their meanings and exploring methods of developing a mantra that is uniquely yours!

If you tried mantra meditation let me know how it went! If you have any questions, please contact me at


Amber Green



Works Cited

These are the 10 most exciting mantras.

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