Focusing technique #3 – Using a Mantra

Using a mantra is an excellent way to calm the mind while meditating. The mantra may be a phrase or word with personal or spiritual significance, or may be a word, sound, or syllable that has no meaning and therefore provides no mental associations. The choice is entirely up to the meditator.

Begin by selecting a word, phrase, or sound to use as your mantra. It is often helpful to use the same mantra for a period of time, such as a month or longer. If you do not have a word or sound that holds special meaning for you, a simple mantra such as "Peace" or "Om" (or "Aum") can be very effective.

You may speak your mantra out loud, or you may say it to yourself mentally instead. Keep your mind calm and relaxed, and say your mantra slowly as you exhale. You may also chant the mantra.

We recommend that this technique be used in conjunction with the Insight CD for relaxation, stress reduction, deep meditation, and many other benefits.

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