Mantra meditation (word or sound repetition)

What it is and where it comes from

Silently or quietly repeating a word, sound, or short phrase is one of the oldest contemplative techniques and appears across many traditions. Cardiologist Herbert Benson (Harvard Medical School) clinically studied this kind of practice in the 1970s and coined the term 'relaxation response': a physiological state opposite to the stress response, characterized by reduced heart rate, blood pressure, and oxygen consumption, obtained through silent repetition of a neutral word (not necessarily religious) combined with a passive attitude toward arising thoughts.

• Herbert Benson, Miriam Z. Klipper, The Relaxation Response (1975) — Estudio clínico pionero en Harvard sobre la respuesta fisiológica de relajación inducida por repetición mental de una palabra o frase.

How to practice it

1. 1.Choose a short, neutral word or sound (it can be 'one', 'peace', or any word you find comfortable to repeat).
2. 2.Sit in a comfortable position, close your eyes, and consciously relax your muscles.
3. 3.Repeat the word mentally at the pace of your natural breathing, without forcing the rhythm.
4. 4.When the mind wanders (it inevitably will), gently return to the word, with a passive attitude, without frustration.
5. 5.Practice for 10-20 minutes; the physiological effects accumulate with regularity, not from a single session.