My Mantra Meditation
A mantra is simply a word or short phrase on which you can focus your attention.
The meditation tracks are identical, except that the second track has a longer period of silence. Press the play button to stream this audio recording. To download for keeps, click on the three dots to the right of the volume button to download.
You may have already created a Self-Kindness Mantra in the Roadmaps section. In this mantra meditation, you will be pairing your words with your breath, so words of one to three syllables are best. Here are some ideas:
Your mantra can be positive thoughts and aspirations, such as peace, freedom, relax, or let go.
Your spiritual tradition may have some mantras you can use: shalom, salaam, amen, or namaste, for example.
Neutral words work as well, such as one (as in the number) or a color, like blue.
Avoid mantras that will make you think. Names of loved ones can be especially tricky when we are grieving. The point of a mantra, after all, is to trick your mind into NOT thinking!
Once you come up with your mantra, stick with it for this practice. You can always change it later, but you don't want to spend your meditation practice running through the dictionary.
As with all focus meditation techniques, when you lose track of your word and breath, don't beat yourself up for getting lost! Just start again, and remember that the victory lies in coming back and beginning again.