7 Mantras for Meditation: What They Mean and How to Use Them
A mantra is a sacred sound or utterance that has specific spiritual, religious, and mythological associations. Mantras have been used for thousands of years by yogis to help still the mind during meditation and devotional worship. Mantras aren’t inherently religious; some of the most popular mantras, such as Om and Soham, are representative of big concepts (like Existence and Creation) that are hard to encapsulate with words. Other mantras, however, like Om Namah Sivaya and Om Ganapataye Namaha, are tied to specific deities in the Hindu belief system. In the yogic line of thought, these mantras are still used by yogis—whether or not the yogi in question believes in the associated deity as physically ‘real’—for their efficiency; mantras like Om Namah Sivaya and Om Gam Ganapataye Namaha are said to have certain flavorings that lend them for better use to specific purposes. For example, Om Gam Ganapataye Namaha is the mantra of Ganesha, the elephant god of wisdom and the remover of obstacles; therefore, his mantra is often used by yogis wishing to erase blockages and clear the way for the imparting of knowledge.
The word mantra comes from man, derived from the root manas meaning mind or to think, and tra, meaning freeing, release, tool, or instrument. The literal translation of the word mantra is that which frees the mind or that which is an instrument for the mind. This aptly describes how mantras are best used, and for what purposes. A mantra is a tool that protects the mind from external and internal stimulus. The repetition and use of a mantra helps by releasing the mind from its conditioning (of jumping from thought to thought). The objective of meditation and devotional surrender, or Bhakti, is one and the same: to experience absolute stillness. A mantra can help because it gives the mind something tangible to focus on. Mantra can be spoken aloud or repeated internally and it can be accompanied by a visual that corresponds to its meaning.
The Choice of Mantra: Why Mantra Is Like Having Your Therapist on Speed Dial… in Your Head
Do you have to use only one mantra? The short answer is no; however, for the purposes of meditation, it is highly recommended to stick to the use of one mantra. This is because regularity does something to the brain. When you spend a large amount of time repeating the same mantra, you mold your mind to inhabit a certain space any time that mantra is uttered. After two years of daily repetition, I find that one or two repetitions of my mantra will immediately start to calm down my mind. For this reason, I’ve found the use of mantra very useful outside of meditation practice. While meditation is the foundation of the establishment of my mantra as my tool, my mantra has proven itself most useful during times of emotional upheaval—when I find myself either purposefully or automatically starting to repeat my mantra. In these instances, the repetition of the sacred sound acts like a wall that immediately creates much needed distance between the conflict and my awareness. It’s like having a therapist on speed dial—in your head.
So, and for the sake of consistency in meditation, you should choose one mantra and use it for a prolonged period of time (hopefully, forever). But how do you choose one? The idea of picking one phrase or sound to use during meditation, forever, can feel like a lot of pressure. Thankfully, choosing a mantra doesn’t necessarily have to be like choosing a life partner. But. A mantra should be chosen with the same amount of care as a therapist. And, like with a therapist, it’s normal to try a mantra on for size… before deciding whether or not you’re going to stick with it.
When you’re deciding on which mantra to try on for size, pay attention to:
The sound
The meaning
The deity
Any one of these 3 factors (or a combination of 2 or all 3 of them) can influence you to pick a mantra as your own. Once you’ve selected a mantra (to try on for size), it’s good to set a time period aside for a trial run. During this trial period, persevere to use the mantra regularly—preferably daily. Decide to withhold judgment until the end of your trial period; allow the efficiency (or lack thereof) of the mantra to run its natural course, with as little interference as possible from your judgement-mind. If you have your mind set on something not working out for you, chances are that this will be the case. (This is a good rule of thumb for most things in life—belief and the power of thought often takes you half of the way to your destination).
I would like to note here that while I have a single mantra that I use for meditation, I periodically use other mantras for specific purposes. Choosing one mantra for meditation doesn’t disqualify you from using others, especially if your intuition calls you to do so. Ultimately, the journey to choosing and using your mantra (and other mantras) is extremely personal, and the only one who can know the right thing to do for you is only and truly, undoubtedly, you.
How to Use a Mantra: Different Methods for Japa (Repetition)
Once you’ve decided on a mantra, you have many methods available for you to hone its use as a tool. In general, mantra is repeated; this method is called japa (literally, repetition). That is why rosary beads in the yogic tradition are called japa mala or repetition beads; they’re usually used for the repetition of mantra. There are many ways to repeat a mantra; we will cover four ways in which you can start using your mantra today. In all cases of japa, I find it useful to set a timer for the practice. I recommend starting with a manageable time; 5 or 10 minutes, and then incrementally increasing from there… until you reach an hour or beyond.
Say your mantra aloud. Vaikhari Japa (also known as Vachika Japa) is the act of saying the mantra aloud, loud enough for you and others to hear it. It’s best to do this with your eyes closed, while in a meditative posture—either cross-legged, sitting on your heels, or on the edge of a chair or seat. In all three cases, your back should be erect without the use of excessive force. If your eyes are not closed, it is good to have something for you to focus on visually—whether a geometric form (like a yantra), a visual that evokes the meaning of the mantra, or a candle flame.
Repeat your mantra mentally. Manasic Japa refers to the repetition of the mantra mentally or quietly, as in the form of a hum or whisper, so that no one else can hear. Like Vaikhari, this type of japa is best practiced in a meditative posture, with or without eyes closed. If you do not have your eyes closed, it helps to have a visual to focus on.
Sing your mantra with or without musical accompaniment. While this type of repetition would technically speaking fall under Vaikhari Japa, or the act of saying the mantra aloud, I felt it relevant to put it in its own category as singing a mantra to a tune is very different from chanting it monotone. If you are musical, it can be of great benefit of accompany your singing with an instrument. You can also look up the repetition of mantras on Youtube and sing alongside the recordings.
Write mantra out. Likhita Japa is the act of writing out the mantra repeatedly. If going by this method, it’s a good idea to have a dedicated journal for your practice. You can use different colored pens (or pencils) to keep your brain engaged, alternating colors with each line (or repetition). You can write the mantra in English or in Sanskrit; it’s good to give both a try.
7 Mantras: Their Meanings, Pronunciations, Suggested Visuals, and Usages
Here are 7 popular mantras for you to try on for size. I recommend experimenting with all of them; all of these mantras have their uses. Even if you end up finding your meditation mantra (or already have one), there is still times when you the repetition of auxiliary mantras can be of great benefit to you. And if none of these mantras resonate? No worries and stay tuned to the Mantra Guide tag on the 7YGH blog; there are thousands of mantras to explore and we will be exploring new mantras here on the blog regularly.
Om — The universal mantra Om is pronounced AhOooh-Mmm (AUM). It is a bija or seed mantra and is the root of many deity mantras. It activates the crown and third eye chakras. It represents the totality of Creation and is said to be the first sound of the Universe from which all else sprang forth. For this reason, visuals of pretty much anything can be used in conjunction with the utterance of Om; however, I find images of the Universe, outer space, and the Big Bang to be particularly resonant and useful. Use Om when you want to activate your intuition; to see what you cannot see; gain clarity or insight into a situation; and make the mind one-pointed.
Soham — The Vedantic mantra Soham is pronounced so-HUM. It mimics the breath; so sounds like the inhale while HUM sounds like the exhale. Try it! This is an excellent mantra for syncing to the breath during meditation. It is said that it is a natural mantra, one that we use constantly without awareness (whenever we take a breath). Soham is a combination of the words Sah, meaning That, and Aham, meaning I am; Soham means ‘I Am That’. It is a Vedantic or philosophical mantra that is used by the practioner to identify with the Universe. Soham is found in the Isha Upanishad, which suggests that the root of sorrow and suffering is the notion of separation, or the idea of seeing One’s Self as distinct from the Self of others. For this reason, the mantra Soham is used to answer the question at the core of the Vedanta philosophy, the question Who am I? Use Soham when you want to see the bigger picture; when you want to feel connected to the Consciousness or Existence pervading all things and beings; when you want to feel Unity.
Om Namah Sivaya — Om Namah Sivaya is pronounced AUM NA-mah SHI-vah-ya. It is a deity mantra attributed to Shiva, the personification of transformation and destruction. Om is the Universal Sound of Creation; Namah means Prostrations; and Siva (or Shiva) is often synonymous to the Innermost Self; in my lineage, this mantra is used as a greeting to say, “I prostrate to the Innermost Self in You and Me”. In direct translation, this mantra is often said to mean “I prostrate to Shiva”. Because of its thematic meanings, you should use this mantra to remove all negative energies and influences from your life whilst simultaneously imbuing your life with positivity and possibility.
Om Gam Ganapataye Namaha — Om Gam Ganapataye Namaha is pronounced AUM GAM Gah-nah-pah-ta-ye Na-ma-HA. It can be directly translated to mean ‘prostrations to Ganesha, the remover of obstacles’. Ganesha is the elephant-headed god, the son of Siva and Parvati. His name is often invoked to impart wisdom and destroy roadblocks and obstacles—of all sorts. This a good mantra to use when you sense blockages in your life. It targets these obstacles that are both perceived and hidden, encompassing setbacks of every variety—physical, emotional, mental, intuitive, spiritual, financial, familial, and so on.
Om Namo Narayanaya — Om Namo Narayanaya is pronounced AUM Nah-MO Nah-RA-ya-na-ya. It can be directly translated to mean ‘prostrations to Narayanaya’. Narayana is a form of Vishnu, a popular Hindu deity associated with abundance, happiness, and peace. Vishnu is the sustainer in The Hindu triad of male deities (with Brahma as the Creator and Siva as the Transformed or Destroyer). Specifically, the word Narayana comes from Narah, meaning waters, and Ayana, meaning the first residence. Therefore Narayana means “the first inhabitant of the waters”. Water conjures the symbolism of flow, gentle purification, and calmness. In my lineage, we chant this mantra for world peace. You can use this mantra to calm the nervous system and provide an all-encompassing sense of peace throughout the body, mind, and spirit.
Lokah Samastah Sukhino Bhavantu — Lokah Samastah Sukhino Bhavantu is pronounced Lo-KAH Sah-mahstah SU-khi-no Bha-VAN-tu. It is generally translated to mean “may all beings be free from suffering” or “may all beings everywhere be happy and free”. Use this mantra as a way to wish well for those in your life as well as the entirety of humanity. This is a great mantra to use when you’re noticing that you’re closed off and prone to judgment. Wishing for the wellbeing of others is a great way to open the heart.
Sat Nam — This popular mantra is a staple in the Kundalini lineage. Sat means truth; nam means name. Therefore Sat Nam means “I am Truth” and “Truth is my Essence”. It is often used in Kundalini classes as a closing mantra; it is also used in Kundalini communities as a greeting. Use this mantra in a similar fashion to Soham; when you want to see the bigger picture, feel at one with all things and beings, and when you’re feeling lost or disconnected.