Mantra Meditation: Its Process and 6 Best Health Benefits

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


5 min read

Key Takeaways

  • Mantra meditation is one of the common meditation techniques you can try
  • Mantra-based meditation improves your mood as well as your brain health
  • Chanting ‘Om’ or ‘aum’ is one of the best mantra meditation techniques

Meditation is a practice that has been practiced for over thousands of years. The original purpose of meditation was to explore and understand the mystical and sacred forces of life. Mediation is now commonly used as a practice to help relax your mind and reduce your stress. Regular meditation practice can help reduce symptoms of irritable bowel syndrome, blood pressure, anxiety, insomnia and depression [1]. There are different ways you can practice meditation and one of them is mantra meditation.

Practicing different mantra meditation techniques is especially beneficial if you are new to meditation or have trouble concentrating. Read on to understand what is mantra meditation, its benefits and more.   

What is mantra meditation? 

Mantra meditation is a technique in which you continuously chant a phrase during the meditation practice. With this meditation, you can get better focus and eliminate your stress induced thoughts. It will also help you achieve improved emotional and physical well-being.  

Does mantra really work? 

Yes, it does. When used correctly, mantras can help relax your mind. Using mantras can help in calming you down in case you are suffering from stress and anxiety. 

Additional Read:  Meditation Benefits and Types 

Tips for practicing mantra meditation

Tips to practice Mantra Meditation

4 mantra meditation benefits 

All meditation techniques have their own benefits. Here are the 6 benefits you can enjoy with regular practice. 

Better control over your breath 

Chanting in mantra meditation will help you find your natural breathing rhythm and feel relaxed. You should keep in mind that it may take some time for you to get used to this flow. 

Improved brain health 

Chanting can help synchronize the right and left sides of your brain. This may improve your brain function and slow down cognitive decline [2]. 

Increased focus 

Mantra based meditation requires you to repeat a chant continuously. This will help you have a better control over your mind. This control will lead to an increased focus and better meditation experience. 

Turning your vision into reality 

In this meditation, you continuously repeat a mantra. Since you choose this mantra, it can be any phrase that represents your vision. This continuous repetition will increase the chances of your vision becoming a reality. 

Keep in mind that these benefits are best enjoyed when you know how to meditate step-by-step. 

How to do mantra meditation? 

Before knowing mantra meditation step-by-step process, you should know about the mantras you can choose to chant. Depending on your meditation goals, you can choose your mantra. ‘Om’ or ‘aum’ is one of the common and best meditation mantras used in this meditation. This power-packed mantra is considered to be the universe’s original sound. 

Apart from this, ‘So hum’ or ‘I am’ are also some common mantras for mantra-based meditation. If you have a specific goal in mind, you can try using chakra mantras, deity mantras, or healing mantras.  

Mantra meditation step-by-step by process 

This step-by-step process will help ensure that your techniques work the best for you. 

Step 1: Be in a comfortable position 

A quiet and comfortable place is essential for practicing it. You can even use mudras or hand positions to help you get into a meditative state. 

Step 2: Set your time limit 

Decide and set an alarm for the time period you want to practice it. Make sure that your alarm sound is relaxing and quiet. 

Step 3: Take deep breaths 

Before you start chanting your mantra, take a few deep breaths. While doing this, pay attention to each breath and its sensation in your lungs.  

Mantra Meditation -53

Step 4: Start chanting 

After you take a few deep breaths, begin chanting your mantra. Make sure that while chanting your breath is slow and steady.  

Step 5: Let your breath be the guide 

Once you settle into your chanting, you may notice that your breathing and mantra will settle into a rhythm. Follow this flow of breath and mantra to have a more natural meditation experience. 

Step 6: Gently redirect your wandering thoughts 

When you start doing it, your thoughts may distract you to something else. During such situations, do not force these thoughts out of your mind. Instead, you can acknowledge them and let them pass.  

Step 7: End your meditation 

On hearing your timer, do not stand up or move right away. Sit for a few moments and reflect on how you are feeling. This will help you be aware about yourself and know the progress of mantra meditation. 

Apart from mantra-based meditation, you can also practice yoga to gain stamina and strength. Yoga can help keep your heart healthy and tackle certain health conditions such as thyroid and sinusitis. Poses of yoga for heart health include extended triangle, half spinal twist, and bridge pose. Yoga for sinusitis relief consists of poses like camel pose, downward facing dog, or pranayama. Cat cow, plow, fish, or boat pose are some common poses of yoga for thyroid 

Additional Read: Yoga for Digestion

While practicing mantra meditation and yoga is good for your health, do not ignore any serious health issue. Contact a doctor immediately if you have any persistent symptoms. You can do so by booking an online doctor consultation on Bajaj Finserv Health. You can talk to doctors from more than 35 specialties to know what is best for you. For regular health check-ups, you can select from the wide range of test packages available on the platform. Take charge of your health with these proactive measures and lead a healthy life! 

Published on 25 Mar 2022Last updated on 13 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)


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