Did you know that the word "mantra" means mind tool? It is simply a word or short phrase on which you can focus your attention. Before you begin this practice, take a few moments to create your own personal mantra. Use one to three words, and avoid using any negative words or a person's name. Here are some ideas:
Once you come up with your mantra, stick with it for this practice. You can always change it later, but you don't want to spend the whole time thinking!
Just like other focusing practices, when you lose track of your word, start again with the next breath, and don't beat yourself up for getting lost! The victory lies in coming back.
The following meditation tracks are identical, except that the second track has a longer period of silence.