In traditional practice, mantras are secret, received from teachers in ritual initiation. TM charges hundreds of dollars for a mantra. Tibetan Buddhism requires empowerment for certain mantras. This mystique suggests mantra meditation is inaccessible without a guru.
But the core practice—repeating a sound to settle the mind—is simpler than the traditions surrounding it. You can practice mantra meditation effectively on your own.
What Mantra Meditation Is
The Basic Idea
You repeat a word, phrase, or sound—silently or aloud—as the focus of attention. When the mind wanders, you notice and return to the mantra. The repetition settles the mind and can produce deep states of concentration.
Why It Works
Occupies the mind: The thinking mind has something to do. Instead of random thoughts, it repeats a chosen sound.
Rhythm creates settling: Repetition is naturally calming. The rhythmic quality of mantra quiets mental agitation.
Sound has resonance: The vibratory quality of certain sounds affects the mind-body system. This is claimed in tradition and has some scientific support.
Meaning shapes attention: Mantras with meaning orient the mind toward particular qualities (peace, compassion, presence).
Mantra vs. Other Meditation
Compared to breath: Mantra gives the mind more to do. Some find it easier to stay with than subtle breath sensations.
Compared to visualization: Simpler than complex imagery. More accessible for those who don't visualize easily.
Compared to open awareness: More structured. Provides clear anchor rather than open receptivity.
Types of Mantras
Meaningless Sounds
The approach: Sanskrit syllables without semantic meaning—just sounds.
Examples: - Om - So-ham - Ram - Shrim
The theory: The vibration matters more than meaning. These sounds produce effects through their quality, not their content.
TM uses this approach: Meaningless Sanskrit syllables, repeated effortlessly.
Meaningful Phrases
The approach: Words or phrases with meaning that you understand.
Examples: - "Peace" or "Calm" - "Let go" - "I am present" - "Be here now"
The theory: Meaning reinforces intention. Repeating "peace" inclines the mind toward peace.
Traditional Sacred Mantras
The approach: Phrases from spiritual traditions with accumulated significance.
Examples: - "Om mani padme hum" (Tibetan Buddhist) - "Om namah shivaya" (Hindu) - "Gate gate paragate parasamgate bodhi svaha" (Buddhist Heart Sutra) - "Hare Krishna..." (Vaishnava Hindu)
The significance: These mantras carry meaning within their traditions. Some believe they have power through accumulated use by millions of practitioners.
Breath Mantras
The approach: Coordinating mantra with breath.
Example: "So" on inhale, "ham" on exhale (meaning "I am that" in Sanskrit).
The integration: Combines breath awareness with mantra repetition.
Choosing Your Mantra
If You Want Meaningless Sound
Options: - Om: The classic. Universal sound of consciousness. - So-ham: "I am that." Natural breath mantra. - Ram: Seed syllable. Heart-centered. - Shrim: Abundance, creativity.
The selection: Try several. Notice which feels natural, which resonates. There's no wrong choice.
If You Want Meaning
The principle: Choose something that matters to you. Something you want to cultivate or remember.
Options: - A quality: peace, love, calm, present - An aspiration: let go, be here, open heart - A truth: this too shall pass, I am enough - Something personal that resonates
The length: Short is generally better. Long phrases are harder to repeat fluidly.
If You Want Traditional
Options: - Research mantras from traditions that interest you - Consider what meaning they carry - Recognize that some traditions believe proper initiation matters
The respect: Traditional mantras developed in spiritual contexts. Using them can be meaningful, but understand what you're engaging with.
The Technique
Silent vs. Aloud
Aloud (japa): Speaking the mantra produces physical vibration. More engaging but less portable.
Whispering: Softer than aloud, still has physical component.
Silent (mental): The mantra sounds in the mind only. Most common for seated meditation. Portable.
Progression: Some traditions start aloud, gradually internalize to silent. But silent from the beginning is also valid.
Pace
Slow and deliberate: Each repetition distinct. Time for the sound to resonate.
Continuous: Repetitions flow into each other, creating a stream of sound.
With breath: Paced to match breathing rhythm.
Experiment: Find what feels natural. Pace can vary by session.
Effort Level
Concentrated: Active focus on the mantra. Deliberate, effortful.
Effortless: The TM approach. Mantra happens on its own, attention rests with it loosely.
The guidance: Most traditions recommend some middle path. Attention is with the mantra, but relaxed rather than straining.
When You Lose the Mantra
The instruction: Notice that you've wandered. Gently return to the mantra.
No judgment: Wandering is normal. The return is the practice.
The mantra fading: If the mantra becomes very subtle or seems to disappear, that's fine. Rest in that stillness. When it breaks, return to the mantra.
The Practice Session
Setup
Duration: Start with 10-20 minutes. Traditional TM prescribes 20 minutes twice daily.
Posture: Comfortable seated position. Can be chair or cushion.
Environment: Quiet enough to not be disturbed. Nothing special required.
The Session
- Settle into posture
- Take a few natural breaths
- Begin the mantra—silently or aloud
- Repeat in whatever rhythm feels natural
- When attention wanders, notice and return
- Continue until time ends
- Release the mantra, sit quietly for a moment before opening eyes
After the Session
Transition: Don't jump immediately into activity. Take a moment to transition.
Notice: How do you feel? What quality does the mind have? This isn't about judging the session but noticing effects.
Common Questions
"Does the mantra really matter?"
Various views: - Traditional: Very much. Specific mantras have specific effects. - Practical: Somewhat. Different sounds have different qualities. - Secular: Probably not. Any anchor serves the basic purpose.
The honest answer: Research is limited. Tradition emphasizes mantra selection. What's clear is that consistent practice with any mantra produces benefits.
"How do I know if it's working?"
Session quality: Does the mind settle? Are there periods of calm? Does concentration develop?
Over time: More important than any session. Are you calmer? More focused? Less reactive?
"Can I change mantras?"
Generally: Pick one and stay with it for extended periods. Mantra shopping prevents depth.
Exceptions: If a mantra truly doesn't resonate after genuine effort, changing is reasonable.
"Is this cultural appropriation?"
The consideration: Sanskrit mantras come from Hindu and Buddhist traditions. Using them casually could be disrespectful.
The approach: Use with understanding and respect. Know what the mantra means in its tradition. Or use secular alternatives if this concerns you.
"Without a teacher, how do I know I'm doing it right?"
The guidance: The technique is simple. If you're repeating the mantra and returning when you wander, you're doing it.
The development: Teachers help with subtleties and obstacles. Books like The Meditation Bible or resources from traditions you're interested in can provide deeper guidance.
Developing the Practice
Consistency
The foundation: Daily practice. Same time if possible. The habit matters more than session length.
Duration
Gradual extension: If 10 minutes is your current practice, don't immediately jump to 40. Add 5 minutes at a time.
Depth
What develops: With practice, concentration deepens. The mantra may become very subtle. Stillness may become more accessible.
The patience: This takes months and years, not days.
Tradition
Optional but enriching: Learning more about a tradition—Buddhism, Hinduism, contemplative Christianity—can deepen understanding and provide community.
The Bottom Line
You don't need a guru to practice mantra meditation. You need a mantra and consistent practice. Choose something that resonates, repeat it during your sitting, return when you wander.
The traditions add richness and specificity. But the core practice is accessible to anyone willing to sit and repeat.
Return is a meditation timer for practitioners using any technique—mantra, breath, or open awareness. Set your session, repeat your mantra, and let the minimal interface stay out of your way. Download Return on the App Store.