Use Mantra Meditation for Stress Relief

Use Mantra Meditation for Stress Relief Meditation Print Use Mantra Meditation for Stress Relief By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Updated on January 27, 2020 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living Wendy Connett / Moment / Getty Images Mantra meditation is one of the simplest and easiest-to-learn meditation techniques. Like other forms of meditation, it can change your stress levels at the moment with a single session or can change the way you manage stress from now on with repeated practice.  And it has the benefit of being simple to learn and customize to meet your specific needs for stress management. Benefits of Mantra Meditation If you are reading this, you have probably already heard that meditation is a powerhouse of a stress reliever because of all of the ways it can improve your outlook and overall health.  Meditation has been linked to a reduction of chronic stress as well as decreases in heart rate and blood pressure, an increase in immune system functionality, and many other benefits. Mantra meditation, in particular, has also been linked with a decrease in intrusive thoughts, an increase in meaning and quality of life in HIV patients.  It has been linked to reduced stress, anxiety and anger and increases in quality of life in nurses.  Another study on veterans found that mantra meditation reduces the occurrence of intrusive thoughts and minimizes stress as well.  Many people find that mantra meditation is simpler to master when they are starting out because it provides an empowering focal point; many people find it difficult to keep redirecting their thoughts to the present moment and instead feel that it is easier to have something more specific to grasp onto. The bottom line is, with mantra meditation, you may feel less stressed after one session. With repeated practice, you may find yourself less reactive to future stress. Practicing mantra meditation is easy. Heres how: Set Aside a Few Minutes and Get Into a Comfortable PositionAt first, its best to have a quiet room, free of distractions. With repeated practice, you may find yourself able to practice mantra meditation anywhere and under more chaotic circumstances.Choose a Mantra for MeditationA mantra is a word or phrase that you repeat to yourself. It can be a more classically significant spiritual word like the Hindu, Aum, (aka Om) or it can be a word or phrase like, Calm or I am at peace. The words or sounds you choose arent important as long as they are simple and comfortable for you to repeat.Close Your Eyes and Repeat Your Mantra to YourselfAs you do so, try to focus only on the sound and feel of your mantra and nothing else. If you find other thoughts creeping into your head, thank yourself for noticing, and gently redirect your attention to your mantra.Continue for Several MinutesThats it. Just continue to repeat your mantra and focus on the sound and the way it feels to make the sound. Red irect your attention away from distractions, and back to your mantra. You can start with 5- or 10-minute sessions and work up to 20 or 30; with mantra meditation, any practice time is better than none. Tips Try to practice mantra meditation anywhere from several times per week to twice a day. Many people find it easiest to try for a quick session once a day so it becomes a regular habit but doesnt take excessive amounts of time.You can repeat the sound silently in your head if youre more comfortable with that. Some people find this to be easier and it makes them less self-conscious if they live with others.You can also do mantra meditation while walking to combine exercise with meditation. Just use your mantra rhythmically as you step.