Make Your Mantra

Simply put, a mantra is a word or phrase that you repeat. Mantras can be a powerful instrument in aiding concentration and calm during meditation, as well as provide a calming and grounding tool that you can utilize whenever you need it.

“Turning off” your thoughts to meditate does not come easily or naturally to everyone. If you have a hard time clearing your mind or think that you’re “bad” at meditating, it’s time to try a mantra! The repeated word or phrase gives you something to focus on. Rather than worrying about clearing your mind of all thoughts, you have a single, intentional phrase to hone in on.

Your mantra can be very simple. The most important thing is that it feels authentic to you and keeps you present. Blackberry Mountain Wellness Manager Meghan Henley often shares a mantra in practices that is a reminder that you don’t need to be worried about your to-do list: “There is nowhere else you need to be. There is nothing else you need to be doing.”

A helpful tip is to think about being words instead of doing words. You aren’t trying to focus on something you need to accomplish but rather something you want to live or be – peaceful, genuine, present.

But mantras aren’t reserved for traditional meditation practice. Plenty of people have trouble sitting still and meditating. A great place to start is coming up with your personal mantra and repeating it while you’re on a walk. Any time you focus on your mantra, you’re setting the tone for your day and giving yourself something to return to throughout the day to slow and relax your mind.

Mantras are personal, and you do not have to say them out loud for them to work. The entire goal is making the experience better for yourself, not uncomfortable. You pick a phrase, a word or even a sound or vibration that resonates with you and allow it be a powerful personal tool.

Meghan maintains that mantras are probably one of the most helpful tools in all aspects of life. You can use your mantra in meditation, yoga, journaling, setting intention – it shouldn’t be something on your to-do list but rather a daily ritual you look forward to. Meghan’s advice is to “use your mantra until it no longer serves you”. Then, you can pick a new one.

As you explore mantras in practice, you may catch your mind wandering. It takes practice to guide ourselves into focus, but the mantra gives you something to come back to. Rather than punishing yourself for losing your concentration in your meditation, celebrate that you came back to it. What will your mantra be?

Mantras from our Wellness team
Use these examples as a guide to explore what you want your mantra to be.

From Meghan Henley
I like to use “peace begins with me” with children because it’s something they understand.
(Read Meghan’s anti-stress breathing and meditating techniques for kids HERE.)

For adults, I often like to share this mantra in practice, “There is nowhere else I need to be. There is nothing else I need to be doing.” We are often focused on so many things, and this mantra serves as a reminder to be present and peaceful.

From Dr. Jill Beasley
One of my favorite grounding mantras is by Thich Nhat Hanh:
(inhale) Breathing in, I calm my body. (exhale) Breathing out, I smile.
(inhale) Dwelling in the present moment, (exhale) I know this is a wonderful moment.