Healthy Happy Loving Life: Mantra Meditation Quickstart in 9 Steps

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Divine, Healthy Happy Loving Life, Kebba Buckley Button, Mantra Meditation, meditation, Prayer, Sacred Meditation, Spirit, spiritual stress management, UpBeat Living, Upbeat Spiritual Living

© 2022 Kebba Buckley Button, MS, OM.  World Rights Reserved. http://www.kebba.com

Today, we continue a series on meditation, based on excerpts from my latest book, Sacred Meditation:  Embracing the Divine.  Mantra Meditation is a powerful yet simple controlled practice of opening the mind.  It takes the meditator to a deeper brain state, increasing awareness, insight, and relaxation.  It then allows release of stress:  negative thoughts and feelings a person has been holding.  Emotional attachments and judgements will tend to soften and disperse. The beneficial medical effects of true meditation have been documented since the 1970’s.

Here is a quickstart in 9 steps, to try this amazing method on your own:

1. Select a harmonious word, or mantra, to repeat. To start, try “Om” or “Spirit” or “Love”.  For a deep treatment of the subject of mantras, refer to the work of Herbert Benson, M.D.
2. Sit in a quiet, undisturbed area, in a comfortable chair. Uncross your legs and place your feet on the floor.  Sit up fairly straight. You may want to be barefoot.
3. Select some quiet music or turn on a humming room fan if something is needed to screen background noise. To use music or not is up to personal preference.
4. Exhale and drop your shoulders. Find a comfortable balance in your posture.
5. Close your eyes and repeat your selected harmonious word or mantra. Notice your shoulders releasing tension and dropping pleasantly.
6. Set a pleasant-sounding timer and continue your meditation for 15-20 minutes. Notice how your different body/mind/heart/spirit systems are responding. You may find your eyes are pleasantly streaming tears and your entire system has a deep sense of relaxation.  Your breathing may be much more comfortable.
7. After your selected time, gently open your eyes. If you have trouble opening your eyes, rub your hands together until they are warm, then hold them to your eyes for a half minute.
8. Gently allow your system to come back into consciousness. Take your time.
9. Journal your observations and realizations for a few minutes. Notice any change in your body, your spiritual perspective or sense of connection.

Change the mantra you try from time to time, and find out which takes you deeper or relaxes you faster.  Try meditating like this twice a day for two weeks, and notice your unpleasant emotions dissolving.  Make notes on what you experience. Consider making this a long-term part of your spiritual practice.  Remember that you attained this new level of BE-ing absolutely free, in exchange for simply choosing to try it out.  Celebrate!

And that’s Upbeat Spiritual Living^sm!

Now journal out your feelings.  Has your sense of stress already shifted?  Observe any change in your relationships over the next day and week.  Email us at kebba@kebba.com with any questions you have on meditation.  And now you are in Upbeat Spiritual Living^sm!

And that would also be you, increasingly Healthy Happy and Loving Life^sm!

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Kebba Buckley Button is a stress management expert, holistic healer, and award-winning author who celebrates life.  She has a longtime natural healing practice and is an ordained minister. Among her books are: Discover The Secret Energized You (http://tinyurl.com/b44v3br), Inspirations for Peace Within:  Quotes and Images to Uplift and Inspire, and Sacred Meditation: Embracing the Divine.  The books are available on Amazon and through Kebba’s office.   They are also available in Scottsdale, Arizona, at the Franciscan Renewal Center bookstore and at the bookstore at St. Barnabas on the Desert Episcopal Church. Or simply email us to order:  kebba@kebba.com .  Thank you!

Books by Kebba Buckley Button