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background image with text Meditate with tea Episode 3

Wellness | March 18, 2021 | C. Yu

Meditate With Tea Podcast (Episode 3): How to Meditate with Mantra

Ghanta mantra meditation is a breathing technique where you silently repeat a phrase—such as "When I breathe in, I feel energized; when I breathe out, I feel relaxed"—in rhythm with each inhale and exhale. Pairing this practice with tea creates a sensory anchor that deepens focus and turns an everyday ritual into a mindful reset.

This is Episode 3 of the Meditate With Tea podcast series from Senbird Tea. In this episode, we guide you through a complete ghanta mantra meditation session that you can follow along with at home. If you haven’t listened yet, start with Episode 1: Belly Breathing and Episode 2: Tea Meditation.

What Is Ghanta Mantra Meditation?

Ghanta (also spelled "mantra") meditation is the practice of linking your breath to a repeated phrase. Think of your mind as a puppy—thoughts run in every direction with excitement. A mantra acts like a leash, giving the mind something specific to return to whenever it wanders. This is one of the most accessible meditation techniques because the phrase occupies the thinking mind, making it easier to stay present than silent meditation alone. Research published in the Journal of Cognitive Enhancement found that mantra-based meditation can reduce mind-wandering and improve sustained attention after just a few sessions.

Why Meditate with Tea?

Tea and meditation share a long history in Japanese culture. The act of preparing and drinking tea engages all five senses—the warmth of the cup in your hands, the aroma rising from the surface, the quiet ritual of steeping. This multi-sensory engagement creates a natural transition from a busy mind into a more present state. At Senbird Tea, we believe that a daily cup of tea is already a form of mindfulness; adding a guided meditation simply deepens the experience. Read more in our full guide on how to meditate with tea.

How to Practice the Ghanta Mantra Meditation

Follow these steps along with the Spotify audio above, or practice on your own at any time.

Before You Begin

Brew a fresh cup of your favorite Senbird Tea and place it beside you.
Find a quiet, comfortable place to sit. You can sit on a cushion, chair, or anywhere you feel supported.
Close your eyes or soften your gaze toward the floor.

The Mantra

The ghanta phrase for this session is:

"When I breathe in, I feel energized. When I breathe out, I feel relaxed."

Repeat this phrase silently in your mind, timing each half to your natural inhale and exhale. There is no need to force the breath—let it flow naturally while the words follow along.

Step-by-Step Guide

Set your intention. Take three deep breaths to arrive in the present moment. With each exhale, let go of any tension you are carrying.
Begin the mantra. On your next inhale, silently say "When I breathe in, I feel energized." On your exhale, silently say "When I breathe out, I feel relaxed." Repeat continuously.
Stay with the rhythm. If your mind wanders—and it will—gently return to the mantra without judgment. Each return to the phrase is the practice itself.
Continue for 5–10 minutes. When you feel ready, let the mantra fade and sit quietly for a few breaths. Slowly open your eyes.
Enjoy your tea. Take your first sip of tea mindfully. Notice the temperature, the aroma, and the taste. Carry this awareness into the rest of your day.

Key Takeaways from Episode 3

A mantra gives your mind a job. Instead of trying to think about nothing (which is very hard), you give the mind a specific phrase to focus on. This makes meditation more accessible for beginners.
Wandering is normal. The goal is not to eliminate thoughts but to notice when your mind drifts and gently bring it back. Every return to the mantra strengthens your attention.
Tea is a built-in mindfulness tool. The warmth, aroma, and taste of tea engage your senses and naturally bring you into the present moment—making it an ideal companion for meditation.
Consistency matters more than length. Five minutes of daily mantra meditation is more beneficial than one long session per week.

Mantra Meditation vs. Other Meditation Styles

	Mantra Meditation	Breath-Focused	Body Scan
Focus Point	Repeated phrase	Sensation of breathing	Physical sensations
Difficulty	Beginner-friendly	Moderate	Moderate
Best For	Calming a busy mind	Stress relief	Tension release
Duration	5–20 minutes	5–30 minutes	10–45 minutes
Tea Pairing	Any calming tea	Gyokuro or sencha	Hojicha or herbal

Frequently Asked Questions

What mantra should I use for meditation?

Any phrase that feels calming and positive works. In this episode, we use "When I breathe in, I feel energized; when I breathe out, I feel relaxed." You can also try simple phrases like "I am here" or "peace" on each exhale. The key is that the phrase is short enough to match your breath rhythm.

How long should I meditate with a mantra?

Start with 5 minutes and gradually extend to 10–20 minutes as the practice becomes comfortable. Even short sessions offer measurable benefits for focus and stress reduction.

Can I drink tea during meditation?

Yes. In the Senbird Tea meditation practice, we recommend brewing tea beforehand and sipping mindfully after the meditation ends. Some practitioners also take a sip between meditation rounds as a sensory reset.

What tea is best for meditation?

Teas with L-theanine, such as gyokuro and sencha, promote calm alertness that supports meditation. Hojicha and herbal teas like sobacha are also excellent choices for evening meditation due to their low caffeine content.

Is mantra meditation religious?

Not necessarily. While mantras have roots in Hindu and Buddhist traditions, the technique of repeating a calming phrase is secular and used widely in therapeutic settings. You can choose any phrase that resonates with you personally.