Another quite common meditative practice across multiple traditions worldwide is the repetition of a word or short phrase. In the yogic traditions this referred to as a mantra based meditation. In the Christian versions, it is called contemplative prayer. This is the form of meditation practiced in Transcendental Meditation, with the mantra in this case given in the course of training.

The practice consists of choosing a word or phrase, and then allowing it to flow gently through your mind in a repetitive manner. When other thoughts enter awareness, and they will, gently bring back awareness to the word or phrase. Sounds simple! Hardly. Once the practice starts, the mind begins to bombard you with random impressions which form distractions. This is normal, though. No reason to become upset or feel that you’re failing, just gently bring focus back to the word or phrase. Try for twenty minutes once or twice daily. Monitor your results over weeks or months.

Although the contemplative prayer version of this meditation uses some form of phrase in your native language that has a religious connotation, most people find the practice more effective if they choose sounds without immediate meaning attached. Sounds that end with …..MMMMMM are more relaxing for many. Hence OMMM or AAUUUMMM can be excellent choices, or a brief phrase such as OM MANI PADME HUM is quite popular. Use any phrase you like, but try different sounds and see which work best for you.