“Mantras and Mindfulness: Navigating the Journey to Inner Peace”

Learning to meditate is not as easy as it sounds; finding a mantra that works for you can help. Meditation is one of the best things that we can do for our mind, body, and spirit. The challenge for many people is figuring out how to do it. Overall, the practice sounds simple: focus on your breath and clear your mind, but if that were true, why would so many people struggle?

Many people become attracted to meditation for really good reasons, but they give up because they’re not sure how to meditate or what to do to meditate in an effective way. The first step is to stop thinking about it so much. Being able to meditate does not come without effort, patience, and time. New meditators are likely to doubt themselves as they begin to practice, asking themselves if they are “getting it right." The good news is that there is no "right way" to meditate, and there is help out there. The world has limitless resources and tools out there that are just the click of a button away from apps, YouTube, blogs, and more.

I found my meditation success in the use of mantras. In meditation, you can use a mantra, which is a word or sound, to help focus your mind and evoke energy in your soul. You can use two different types of mantras, the traditional forms, or you can adopt your own personal words that can be used in shaping your life and inspiring your meditation practice. Our goal is to help you choose the right mantra for you. Your mantra in meditation will be your guiding light.

In their traditional form, mantras are ancient Sanskrit hymns and chants that have been shared and practiced for thousands of years. Individual deities hand down these mantras for their unique invocations and prayers. The repetition of these prayers' modulations aims to induce a profound meditative state. The verbal essence of traditional mantras and the character of their sounds help to still the mind and promote an unhindered space for the body and mind to dwell. Applying the use of a traditional mantra invokes an amazing feeling of peace.

If you are looking for a traditional mantra meditation practice, here are three of my favorites. These descriptors are in their simplest form; there is much deeper energy and meaning in these mantras.

Om/Aum (ohm): OM, used in many Vedic traditions, is the most common and effortless to repeat. You will also find it included at the beginning of many longer mantras. The sound is symbolic of the primal sound of the universe. It unites us with its divine vibrational energy, creating a vibration where our prayers and mantras are filled with pranic spirit. If you struggle to find a mantra for you, this is the best place to start. Om mani padme hum (Ohm-mah-nee-pahd-may-hum): This rhythmic chant literally translates to “Praise to the Jewel in the Lotus.” This may not make sense to everyone, but the essence of this mantra is strong and sacred. It liberates you from the ego and frees your mind. These words clear out vibrations that may be holding you back and send energy into the universe that supports manifesting what you desire in life. It eliminates external forces and leaves you full of awareness of your inner self. Soham (so-ham): “I am He/That.". This Sanskrit phrase is used as a mantra to find and connect our individual energy with the universe, or transcendent truth. The thought of being one with the universe offers feelings of security and trust that the universe is supporting us. When you’re seeking support, love, or protection, the Soham mantra may be a great fit for your meditation.

Your next option is much more personal. It is a mantra that you choose or create as a personal affirmation or phrase that motivates or inspires you to be your best self. You can find these everywhere! You might find them taped to your fridge or computer, pinned to your Pinterest boards, quoted on social media, read them in books, or hear them on podcasts. This gives you a place to start when finding your mantra. Essentially, the purpose of using a personal mantra in meditation is to invigorate, energize, and establish your intentions. Your mantra can be an affirmation, a word, a phrase, a quote, multiple phrases, or a sound. It can really be anything that brings peace and energy to your soul.

Positive Affirmations: Repeating positive affirmations is a purpose-filled way to nourish your subconscious mind to boost and manifest your intentions. You can either use one that calls to you or create one of your own. Start your affirmations with words like: I am ______________ (fulfilled, abundant, uplifted, happy) or May I Be ______________ (grateful, kind, loving, etc.). You might also like to use phrases like, I am in harmony with the universe. May I be filled with loving kindness.

Quotes, prayers, phrases, or sayings: This can be a passage from a religious text, an inspirational quote, or even a word that has no meaning or significance. The goal is to find a phrase or sound that resonates with your spirit. Examples might be, "Don't worry about tomorrow," Matthew 6:34; "Today, I will not stress over things that I cannot control," Anonymous; "Good thoughts, good words, good deeds," Zarathustra. You can also just choose a word that makes you feel good or at peace. It can be a simple single word, like sunshine, peace, mindfulness, etc. The key is to find something that guides you in the way that you want to live your life.

Experiment with several different mantras and types until you find one that creates a vibration in your soul and brings you a sense of calm. The key is that you be positive, present, and focused. The subconscious mind will react best to your own voice and to the guidance that it provides. It welcomes and embraces what you say, so choose a traditional or personal mantra that sincerely evokes your hopes and dreams for yourself and your life. 

Mantra and meditation teachers suggest that you begin by lying down or sitting in a comfortable position, either seated or lying down, and silently repeat the mantra, once on the inhalation and once on the exhalation. Release the muscles in your face. Don’t aim too much attention at it; just gently speak it into your mind. Chances are, if you are trying too hard, you will feel your jaw tighten or your brow furrow. That's okay; just release the tension and keep going. When thoughts or distractions enter your mind, try to merely notice them, and then return to silently reciting the mantra. You can start with just a few minutes a day, slowly working yourself up to 10 or 20 minutes. I started at 3 minutes and increased by 1 minute every couple of days. Many meditation scholars advise staying with one mantra for a few months before switching to another. This will guide and deepen your practice to nurture a sense of ease, peace, calm, and composure of mind.

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