Mantra Meditation for Beginners [Guided Script]

In this article we will do a guided mantra meditation for beginners, with a script.

Mantras are repeated words or phrases. Sometimes they use actual words with meanings. And sometimes mantras are meaningless (Frits Staal in Rituals And Mantras: Rules Without Meaning).

The word “Mantra” is a Sanskrit term in which “Man” means mind and “Tra” means release. Therefore “mantra” means to release the mind.

Mantras as commonly used in yoga, Hinduism (in which it is called Japa), Buddhism, Christian chanting and in self improvement (although self improvement mantras are really affirmations), which are different. 

Let me show you the best mantra meditation for beginners. And you might like to refer to my list of the best mantra books

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Mantra Meditation for Beginners [Guided Script]

Simply follow these steps to practise mantra meditation.

The steps are in bold text. Below each step is further explanation and details.


1: Sit comfortably with good posture. Make sure your spine is straight but relaxed. You should feel grounded.

Posture is always important in meditation. However it is particularly important in mantra meditation. We need good posture to help support the breath so we can create a consistent sound, which we will then meditate on. You might also find it useful to use a mudra

Note that if you are following the Vedic tradition you will generally perform a ritual before the meditation. 


2: Choose a mantra to meditate on (see examples below)

There are many different mantras to meditate on, and most are in the Sanskrit language (the first language). Different mantras are used for different reasons. You can learn more about this below.

The best meditation mantra for beginners is Om (pronounced “Aum”). This is the primordial sound of the universe.

Generally it’s best not to focus on the meaning of the mantra. Mantras are more like echoes of nature. In his book Harnessed: How Language and Music Mimicked Nature and Transformed Ape to Man, neuroscientist Mark Changizi posits that the major phenomes of speech have evolved to resemble the sounds of nature. Most mantras are based on Sanskrit, which is a language that mimics the sounds of nature. So think more about the sound of the mantra rather than its literal meaning. 

For other options, see the list of mantras below.


3: Take a few mindful breaths to relax 

Before we start meditating on a mantra, we want to relax and focus the mind.

Take some deep breaths while mindfully observing the breath moving through your body. This will stimulate your parasympathetic nervous system, reducing amygdala activity, and balance cortisol, all of which will help you feel relaxed. 


4: Begin to recite the mantra you have chosen while you continue to breathe deeply. Make sure your throat, mouth, and tongue are relaxed while you make the mantra. 

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Sometimes when we speak we create tension in the various muscles and organs used in speech. When we meditate we want the whole body to be relaxed. So make sure that you are relaxed while making the sounds of the mantra. 

You should be able to feel the connection between the breath and the sound of the mantra. And your breath should begin in your abdomen. 


5: Focus on the sound of the mantra 

Focus your mind on the sound of the mantra. Notice the qualities of the sound. And notice the way the mantra creates reverberations in your body. These reverberations are actually one of the benefits of mantra meditation. The reverberations gently massage the body from the inside, helping muscles and organs to relax.

You might find it difficult to focus at first. This is normal. If you lose focus, that’s fine. Just gently return your mind to the mantra and continue to meditate. 


6: Moving the mantra inside 

In Nada Yoga and some other practises we move the mantra inside. To do this, stop making the sojnd of the mantra. Instead, think the mantra in your mind. Then let the mantra repeat in your mind without effort. Finally make your mind one with the mantra (this is a state called Samyama). 


7: Continue for 15 to 20 minutes, then gently open your eyes. 


8: About the benefits of mantra meditation 

There are many different theories on the benefits of mantra meditation. Science tells us it is good for relaxation, stress, help you sleep, anxiety and mental health [1] [2]. But beyond this we get into the skirting benefits.

For instance, in An Outline Of The Religious Literature In India, J. Farguhur states that meditation mantras are religious thoughts or prayers that have supernatural powers, for instance there are mantras for protection

And in Heinrich Robert Zimmer’s Myths and Symbols in Indian Art and Civilization, meditation mantras are defined as verbal instruments that produce certain traits in the mind. For instance we can use mantras for love and attraction. 

The exact benefits of mantra meditation are debatable and it depends on your beliefs and on the mantra you are using. 


Best Meditation Mantras for Beginners 

I have created additional guides for the following: 

Beauty

For a Child

Good luck mantra

Sahaj Samadhi Meditation

Hari Om Meditation

Vashikaran Mantra For Friendship

How To Teach Kids Mantras

Any of the 108 Primordial Sounds 

You can use any of the following 108 primordial sounds for mantra meditation. I’ve put the spelling and the pronunciation below. Note that the literal meaning of these sounds does not matter. They are used to verbally recreate the sounds of nature, which are perfect for mantra meditation.

aa = a as in father ee = ee as in sheep

oo = oo as in shoot e = cave

o = home

cūṁ – (choom)

ceṁ – (chaym)

coṁ – (chom)

lāṁ – (laam)

līṁ – (leem)

lūṁ – (loom)

leṁ – (laym)

loṁ – (lom)

āṁ – (aam)

īṁ – (eem)

ūṁ – (oom)

eṁ – (aym)

oṁ – (om)

vāṁ – (vaam)

vīṁ – (veem)

vūṁ – (voom)

veṁ – (vaym)

voṁ – (vom)

kāṁ – (kaam)

kīṁ – (keem)

kūṁ – (koom)

khāṁ – (khaam)

kh as in blockhead

ṅāṁ – (ngaam)

ng as in sing

chāṁ – (tchaam)

keṁ – (kaym)

koṁ – (kom)

hāṁ – (haam)

hīṁ – (heem)

hūṁ – (hoom)

heṁ – (haym)

hoṁ – (hom)

ḍāṁ – (daam)

ḍīṁ – (deem)

ḍūṁ – (doom)

ḍeṁ – (daym)

ḍoṁ – (dom)

māṁ – (maam)

mīṁ – (meem)

mūṁ – (moom)

meṁ – (maym)

moṁ – (mom)

ṭāṁ – (taam)

ṭīṁ – (teem)

ṭūṁ – (toom)

ṭeṁ – (taym)

ṭoṁ – (tom)

pāṁ – (paam)

pīṁ – (peem)

pūṁ – (poom)

ṣāṁ – (shaam) 

ṇāṁ – (naam)

n as in niche

tḥāṁ – (thaam)

th as in arthouse

peṁ – (paym)

poṁ – (pom)

rāṁ – (raam)

rīṁ – (reem)

rūṁ – (room)

reṁ – (raym)

roṁ – (rom)

tāṁ – (taam)

tīṁ – (teem)

tūṁ – (toom)

teṁ – (taym)

toṁ – (tom)

nāṁ – (naam)

nīṁ – (neem)

nūṁ – (noom)

neṁ – (naym)

noṁ – (nom)

yāṁ – (yaam)

yīṁ – (yeem)

yūṁ – (yoom)

yeṁ – (yaym)

yoṁ – (yom)

bāṁ – (baam)

bīṁ – (beem)

būṁ – (boom)

dhāṁ – (dhaam)

dh as in adhoc

bhāṁ – (bhaam)

bh as in clubhouse

dḥāṁ – (dhaam)

dh as in hardhat

beṁ – (baym)

boṁ – (bom)

jāṁ – (jaam)

jīṁ – (jeem)

jūṁ – (joom)

jeṁ – (jaym)

joṁ – (jom)

ghāṁ – (ghaam)

gh as in doghouse

gāṁ – (gaam)

gīṁ – (geem)

gūṁ – (goom)

geṁ – (gaym)

goṁ – (gom)

sāṁ – (saam)

sīṁ – (seem)

sūṁ – (soom)

seṁ – (saym)

soṁ – (som)

dāṁ – (daam)

dīṁ – (deem)

dūṁ – (doom)

śāṁ – (shaam)

ñāṁ – (nyaam)

thāṁ – (thaam)

th as in hothouse

deṁ – (daym)

doṁ – (dom)

cāṁ – (chaam)

cīṁ – (cheem)

 OM

One of the e absolute best meditation mantras for beginners is “Om”, which is pronounced “Aum”. This is the primordial sound of the universe.

Visualising Om Ah Hung

“Om ah hung” is a Buddhist mantra for mental health. Qe recite OM, AH, and HUNG while visualising those syllables at the head, throat and heart. 

Om Mani Padme Hum

Om Mani Padme Hum is a mantra that is used to invoke the blessings of Chenrezig, the embodiment of compassion.

Shakyamuni  

Oṃ muni muni mahāmuni śākyamuni svāhā Om muni muni mahamuni shakyamuni svaha

OR

Om muni muni mahamuni shakyamuniye svaha

 The meaning of this Buddhist meditation mantra is “Om wise one, wise one, greatly wise one, wise one of the Shakyans, Hail!

Sources

An Outline Of The Religious Literature In India, J. Farguhur.

Myths and Symbols in Indian Art and Civilization, Heinrich Robert Zimmer.

Rituals And Mantras: Rules Without Meaning, Frits .Staal. 

Other sources have been stated, with links, in the article.

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By Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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