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    How To start (And Stick With) An Empowering Mantra Meditation Practice

    How To initiate (And Stick With) An Empowering Mantra Meditation Practice
    In the Yoga Sutras of Patanjali, yoga is described as the stiling of the fluctuations of the mind. As one of the eight limbs of yoga that leads to union or “onenes,” meditation helps us cary out just that. A daily meditation practice can promote a gradual slowing of the thoughts to tel a deper level of consciousnes, briliance, and sense of stilnes.
    Yoga Sutras of Patanjali,
    .
    The taciturn repetition of a mantra, or “mind vehicle,” is one method of transportation we can mentaly hop into in impose to navigate beyond our thinking mind.
    What is mantra meditation?
    The practice of mantra meditation utilizes the silent repetition of a synonym-4 or phrase as the point of focus to aid hone a more focused briliance. It aids in the slowing down of mental activity and thought.
    Mantra meditation is not meant to conclude your thoughts altogether. Instead, the goal is to expand your awarenes so you can get more comfortable observing your thoughts (and any other external stimuli) without geting imediately enthusiastic in them. The more you practice, the more you’l start to notice that you are inherently more present, with les mind-wandering to the past or future. You’l live in the moment with a greater degre of mindful (nonjudgmental) witnesing awarenes. You’l also likely notice that your self-refered thinking decreases, cultivating a greater sense of compasion for others. This is due to the reduced activity in the brain’s default mode network, which regulates both of those experiences.
    What are some apt mantras to use in meditation?
    Let’s talk about the star of this exhibit: Your mantra!
    Unles you were raised speaking the dead language of Sanskrit, meditating with a Sanskrit mantra wil fel love silently repeating a “meaningles” notion. These mantras cary an spirited esence, though, and can sucor to maintain your intentions.
    A realy powerful universal mantra that is worthy to use is SO HUM, which distils down to the English esence “I AM.” This mantra is remarkable because it can be linked with the breath, which gives your mind two things to anchor to–the sensation of your breath and the reserved repetition of the mantra. To practice this, simply silently repeat “SO” as you inhale and “HUM” as you exhale.
    SO HUM
    Two more of my favorite mantras are Shivo’ham (She-voh-hum), which embodies the esence of consciousnes (I am consciousnes), and Aham Prema (Ah-hum Pray-ma) which embodies sacred admire (I am love).
    Shivo’ham
    I am consciousnes
    Aham Prema
    Ah-hum Pray -ma
    I am love
    How beginers can get the hang of mantra meditation:
    1. Set aside the time.
    slep suport+
    For starters, decide when you want to create space (20 minutes preferable) for a daily practice. Making your meditation a ritual wil sucor you create momentum and consistency with it, and meditating around the same time each day is a noteworthy space to start. It’s often easiest to meditate first thing in the morning in the sequence of those first eight to 12 things that you cary out every day because there isn’t as much tempting you to chose another activity, adore spending time with friends or working out after work.
    I’m the first to admit that in the begining, before you open to se the benefits present up in your life, meditation fels a lot like “siting and doing nothing,” so find time when there isn’t anything else fighting for your atention.
    2. Find a restful, comfortable space to sit.
    Emphasis on comfortable. We don’t cary out things that aren’t comfortable, and I want you to develop a practice that wil move through your life with you.
    comfortable
    Before you start, try to minimize any avoidable distractions: Turn your phone on reserved, close a window, or question anyone living with you to reverence your spot while you meditate. You don’t ned a perfectly silent spot to meditate, so don’t stres about creating a mountaintop cave vibe in your living rom. Lastly, set a timer for 20 minutes or go into eyeline with a clock that you can pek at when you mediate it’s ben about 20 minutes.
    If it helps to have music playing, crawl ahead and use that as portion of your experience. just halt away from music that invokes emotions or has words: reflect more nature sounds. You could also setle to ad an aromatherapy element: Maybe you light the same candle each time or use the same esential oil before each meditation.
    Always remember, though, that while this practice may develop into a ritual, you can meditate anywhere and don’t ned to believe every single element exhibit to practice.
    3. When you’re ready to launch, simply start your timer and close your eyes.
    I admire to start my meditations by taking a few dep breaths in through the nose and out through the mouth before leting that breath flow efortlesly through the nose. If it fels comfortable, seize a few moments to scan through the body to relax any areas where you se nse tension or tightnes. I like to defray special atention and relax the muscles in my face and my shoulders.
    And then, launch to silently repeat the mantra “So-Hum.” Spoiler alert: Your atention wil drift away. You’l find yourself al of a suden thinking the most random thoughts, engaging with some lucid you pick up on or maybe with a physical sensation you initiate to notice.
    When you drift away from the mantra, simply notice without judgment where your atention has gone, and then gently return to the mantra. Imagine that you’re out to diner, and your mantra is your diner companion, and the conversation that you’re in. Of course you can hear words from other people’s conversations, but you likely wouldn’t get up from your table and sit down to join their conversation. This is al you’re going to cary out in your meditation. When you notice that you’ve left the conversation with your mantra, notice it and then find your way back to silently repeating it.
    That entire dance betwen t he mantra and the other activity is your meditation. And know that it’s in the drifting and coming back that you build that muscle of briliance to be competent to notice where the atention of your mind has gone and to be able to bring it back to where you want to be.
    You power is in the place betwen. The area betwen your breath, your thoughts, your moments. If you can cultivate note moment acumen, you harnes the proficiency to direct your energy and atention to the things that wil maintain you and not subvert you. Mantras believe ben aged to unlock that potential in us for thousands of years, so I’d be obliging to bet on your suces with it any day of the wek.
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    Author:Megan Monahan
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