Transcending Alternative: Guided Mantra Meditation Tone 20 Minutes (Free) for Beginners

This mantra meditation technique is a simple alternative to Transcendental Meditation (TM). It uses similar principles—a neutral, repeated sound (mantra) to allow the mind to automatically transcend active thinking. The technique is drawn directly from the practices of Mantra Yoga and Japa (recitation).

Hands-On Meditation is not affiliated with, endorsed by, or sponsored by Maharishi Foundation International, the owners of the registered trademarks Transcendental Meditation® and TM®. We are an independent educational resource offering alternative meditation techniques.

Enjoy the relaxing benefits of Mantra Meditation with this simple exercise. Just repeat your mantra along with the guiding tone and tranquil ambience.

You can sit comfortably in a chair, close your eyes and just listen. The calming directions take you through 20 minutes of mindful peace as the video fades to a neutral background that helps you stay focused.

*THIS MEDITATION PRACTICE REQUIRES A NEUTRAL MANTRA (with no meaning at all to you). Some people like to think of it as a syllable or vibration. If you do not have an appropriate mantra, you can receive one with the MEDITATION MANTRA APP: https://www.vividprana.com/meditation-mantra-app

More information about mantras is available at: https://drive.google.com/file/d/1ruwdHm-AXuLeCIUkiEMb3lIq86M_9VZw/view?usp=sharing

// MEDITATION INSTUCTIONS

1. Find a quiet place where you won't be interrupted. You don't need a Zen garden - hiding from your children in a closet works just fine.

2. Most people prefer to sit in a chair, but you can also sit on the floor or lean against a wall - whatever is comfortable for you.

3. Close your eyes and just listen. There is nothing to look at during the meditation. The video will fade to a neutral background until the meditation is over.

4. Repeat the mantra silently in your head - with no sound or lip movement. Follow the pace of the background tone. It will gradually fade away and allow you to continue repeating your mantra at a pace that comes naturally to you.

5. It's normal to become distracted at times, during the meditation. You can't just turn off your mind. Don't fight the thoughts. Just concentrate on your neutral mantra and let the distracting thoughts fade away. The goal is to spend as much time as possible in quiet relaxation.

6. Try to reserve some time to practice meditation in the morning and evening. 20 minute sessions are ideal - but probably not realistic for everyday - so just try to fit in as much time as possible.

7. Be realistic and patient. You won't notice any amazing results from your first session but the more often you practice the meditation, the easier it will be to slip into a relaxed state. Also, know that it's normal to have some rough sessions. Everyone has days when they are too stressed or distracted to peacefully meditate. Just keep going and you'll get back on track.

// MORE MANTRA MEDITATION INFORMATION: https://youtube.com/playlist?list=PLzK1U3HzIGbjHKLvhLR6Q9pUf3OY3mVdn

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I hope you enjoy this guided meditation. Please leave a comment about how it's working for you. Also, please share the video with friends and subscribe to this channel. I'll be posting additional exercises soon.

Warm Regards,
Peter

Voice-over: Matthew Hall

Meditation Demonstration: Alexandra Zetterberg

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