Should I meditate on a mantra or on my breath?

both are traditional; mantra suits devotional temperaments, breath suits those who prefer simple awareness — many combine them.

Mantra meditation gives the mind something to hold — a sacred sound like “Om Namaḥ Śivāya”, “Om Namo Nārāyaṇāya”, “Rāma” or the name of your iṣṭa-devatā — and it naturally brings feeling and devotion. Breath meditation, watching the natural in-and-out flow, is quieter and needs no particular belief, which is why many beginners find it easy.

They combine well. A common method is to sit, settle with a few slow breaths, and then let the mantra ride on the breath — for example “So” on the in-breath and “Ham” on the out-breath, or one repetition of your mantra with each exhalation.

If you have received a mantra from a guru or family tradition, use that. If not, choose a name of God that moves you and stay with it; changing methods every week keeps you at the surface.

Source: japa and dhyāna traditions; Yoga Sūtra

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