Table of ContentsView AllTable of ContentsWhat Exactly Is a Mantra?How Is Mantra Meditation Practiced?Benefits of Mantra MeditationChallenges and InsightsHow to Begin Mantra Meditation

Table of ContentsView All

View All

Table of Contents

What Exactly Is a Mantra?

How Is Mantra Meditation Practiced?

Benefits of Mantra Meditation

Challenges and Insights

How to Begin Mantra Meditation

Close

Most of us like the idea ofmeditating, but the concept of actually taking some moments to pause and sit with our thoughts often seems impossible. We get it!

Part of the reason that meditating can feel undoable is that it’s so easy to start thinking about other things while you meditate—your daily to-do list, your worries and fears, or other thoughts you might ruminate on. If this is you, you might find that it can be helpful to use a mantra while you meditate.

A mantra can help quiet your mind and ground you in the present moment. Not sure what a mantra is and how to use one? We’ve got you covered. Here, we’ll go over everything you need to know about mantra meditation, its benefits, and what to do if you run into challenges.

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Many people think of a mantra of something strange and otherworldly—something only superspiritualpeople understand or use. But a mantra is actually a fairly simple and straightforward concept, saysGayle Weill, LCSW, clinical social worker with expertise in Mindfulness-Based Therapy.

“There is so much mystery surrounding the word ‘mantra,’ but it just refers to any word or syllable that you repeat during a meditation session,” Weill says. “Some mantras come from specific spiritual traditions (for example, ‘om; is a common mantra that’s considered a sacred syllable in Hinduism), while others are simply words that are meaningful to you as an individual.”

When you use a mantra while meditating, it can help focus your mind and lead you into a deeper meditative state, Weill describes.

There are many different types of meditation, including mindfulness meditation, meditation connected with yoga, tai chi, andqi gong, and more spiritual types of meditation.Mantra-based meditation is when you use a mantra while meditating.

Sometimes your mantra is said out loud and sometimes you say it silently to yourself. Whatever the case, the purpose of the mantra is to quiet the never-ending chatter that may be taking place in your mind, and keep you focused.

There are several different meditation types that use a mantra. Some of the meditation types that may employ mantra include:

Keep in mind, too, that you don’t have to be doing one of these formal types of meditation to use a mantra. Anyone can use a mantra while meditating.

Besides being uncertain about what a mantra is exactly, many people feel unsure how you would go about practicing mantra meditation. Again, it’s pretty simple to practice mantra meditation—that’s the beauty of it.

Choosing Your Mantra

“Some of the most commonly used mantras, such as the Gayatri Mantra, are from the Rig Veda, the So Hum Mantra (I am That) is from the Upanishads, and Om Namah Shivaya is from the Yajur Veda,” says Lorenzo.

There are other ancient Sanskrit texts where you may be able to find a mantra that speaks to you. If you are working with a meditation teacher, they may be able to give you guidance. Sometimes, they will assign a mantra to you that feels fitting based on personality or spiritual path.But you can also come up with a mantra yourself, and it can be really anything you want it to be.

My number one suggestion would be to choose a mantra that you feel really good about.—GAYLE WEILL, LCSW

My number one suggestion would be to choose a mantra that you feel really good about.

—GAYLE WEILL, LCSW

Sometimes mantras can double asself-affirmations, she says. “For example, you might use a mantra like, ‘I am calm,’ or ‘I am in the here and now,’” Weill describes. “Choosing a mantra that actually means something to you can make it easier to incorporate it into your meditation routine.”

Meditating With Your Mantra

Once you’ve chosen your mantra, it’s time to get started incorporating it into your mediation. Here’s a simple mantra meditation technique Weill recommends:

And if your mind starts to dart off in a million different directions? “If you find yourself getting lost in your thoughts, that’s okay,” Weill assures. “Just return to your mantra and your breath. Practice returning.”

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One of the main benefits of using a mantra while meditating is that it can ground you and bring you back to the present moment.

Weill has seen this benefit up close among the clients she works with. “I use mindfulness-based interventions in my practice, and so many of my clients struggle with staying with the present moment—especially when the present moment is painful,” she says.

A mantra can serve as an anchor for your mind; when you find yourself ruminating or spiraling, it’s something to hold on to.—GAYLE WEILL, LCSW

A mantra can serve as an anchor for your mind; when you find yourself ruminating or spiraling, it’s something to hold on to.

But it turns out that there are some other benefits of mantra-based meditation—many backed to actual research:

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Here’s the thing: if you’re experiencing challenges while embarking on a mantra meditation journey, you are far from alone. Meditation is hard for lots of us, and it’s totally normal to feel that way.

“Some challenges of using a mantra for meditation include difficulty focusing, selecting the appropriate mantra, and maintaining the rhythm of recitation,” Lorenzo says. “This is particularly common for beginners, as their minds tend to wander, and they might feel unsure or self-conscious about choosing or pronouncing a mantra, especially if it’s in a language they’re not familiar with.”

Her advice is to focus on the rhythm of your mantra, and try to synchronize the mantra with your best. But also? Just be easy on yourself. “It’s crucial to acknowledge that these difficulties are common and part of the learning journey in mantra meditation,” Lorenzo describes.

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Okay, are you ready to get started? Lorenzo share her top tips for establishing a mantra meditation practice that will work for you:

The Bottom Line

Whether you’re just getting started with meditation or have been practicing it for quite some time, embracing the concept of a mantra can be helpful. The key is not to overthink it all (we know—easier said than done). Pick a mantra that speaks to you, and then incorporate it into your meditation routine in a way that works for you. You can do this!

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5 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Dudeja JP.Scientific Analysis of Mantra-Based Meditation and Its Beneficial Effects: An Overview.IJA STEMS. 2017;3(6):21-26

Álvarez-Pérez Y, Rivero-Santana A, Perestelo-Pérez L, et al.Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis.Int J Environ Res Public Health. 2022;19(6):3380. doi:10.3390/ijerph19063380

Pettus M, Netter B, Perlmutter L, et al.The effects of mantra-based AMI Meditation on burnout, secondary traumatic stress, and compassion satisfaction levels in healthcare providers.Lifestyle Med.2023;4:e72. doi:10.1002/lim2.72

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