Mantra is from two Sanskrit words: ‘man’ meaning mind and ‘tra’ meaning tool. Mantra medication is used to protect users from an onslaught of unhealthy and repetitive thoughts. This practice has been used for thousands of years in some cultures.
Studies show that around 60,000 thoughts go through our minds every 24 hours! Bouncing from one thought to another can cause anxiety. We can not control a thought from arising, but how we treat or react to it is something we can control. Many of us live in an outward focused world. We worry too much about how others think of us or how we think we appear to the world.
Using a mantra can take us back to our roots and away from the swarm of thoughts. Sounds are an integral part of human existence. Spoken words are only sounds emanating from the mouth. A mind can be like a flower and bloom or it can wilt and become listless. The mantra can help protect your mind from strong emotions. Today’s information flow and our emotions can benefit us or sometimes overwhelm us. We can have negative mantras too… ‘I’m not good enough, I can’t do this, It won’t work, Never, Always’…
When we think about the future, we activate a part of the brain called the Default Mode Network (DFM). While it also works on problem solving, it can get caught in depressive rumination, self judgement, and self-reflective thoughts. You are not present when this is going on and from a memory perspective, how can you recall it later? It seems to be churning in the background.
One study used female subjects who recited silent mantras while in a scanner which monitored brain activity. The purpose was to see if there was a decrease in DFM nodes. As a result, the Attention Network in the subjects brains turned on while the DFM began to quieten. The subjects reported reduced judgment and negative rumination. A contributor to this video, Om Swami, has devoted over 15,000 hours to meditation and studies show he has an uncanny ability to maintain stillness and calm in his mind. While most of us cannot devote such time, we can begin to see if this tool might help calm our minds.
How can one begin practicing mantra meditation? A mantra can be just one letter, a few words, or include thousands of words. The mantra can create a new neural pathway in our brains. The words and how we say them is important. It includes both, sound (mantra) and silence combined. With silence comes awareness. Any mantra, in any language will work. Repetition of mantra meditations over a period of six weeks will create new pathways. One of the more popular mantras a one letter from Sanskrit, Om (🕉️) or sometimes appearing at Aum. Say it or another mantra over and over to yourself in your practice. Some suggest that it is the cosmic sound in the universe. I like one – Om Mani Padmi Hum. You can find videos on YouTube with monks chanting it over and over. It’s easy to say and to get into the rhythm of it and find it calming.
You can remind yourself that things are ok, using a subtle double tap on your shoulder. When you feel good, do this so in repetition and after a few days days when things are not going well you can give yourself a tap which sends a signal to the brain which says “it’s all okay”. This tool of thought is governed by our intention and what idea you have in your mind. A thought could be of something that you care about like a friend or a pet. It matters what it means to you and that’s really all the matters. This can free us from our own expectations and bring us back to reality.
The Buddha taught that we have so many expectations of ourselves that it leaves us frustrated and even angry We are essentially asleep and are plagued by our desires and needs tied to millions of thoughts/expectations that we may not be able to fulfill or accomplish. Ultimately, what we think becomes who we are. Careful what you focus your attention on because you are encouraging neuron firing to create pathways that might need to be undone. In serious cases, it might take a long time on a therapist’s couch or other work to correct that state of mind.
Using mantra meditation may help to bring calm and peace to us. All that is required to begin is a few minutes time in a quiet place where you won’t be interrupted. Leave your eyes open or close them. Sit in a chair, sit on the floor or lie down. Say your mantra over and over to yourself. Short practice sessions of five minutes is a good starting place for beginners. Change won’t happen over might but keep at it to begin to experience more calm. Studies show the it can reduce stress an even lower blood pressure.
From a video on BBC August 12, 2022
https://www.bbc.com/reel/video/p0cqt0yc/mantra-meditation-the-ancient-practice-to-heal-our-minds