The Sunday Scaries. Monkey Brain. Imposter Syndrome. False Narratives. Nervous Insomnia.
These terms have become part of our modern vernacular, and for good reason. We’ve all experienced them from time to time, and some of us experience them constantly.
At best, self-inflicted conditions like these can negatively impact our happiness and overall sense of well-being. At worst, they can be debilitating!
Of course, breaking free of destructive thought patterns is tricky business, and there’s no shortage of advice out there on how to accomplish this. But the most demonstrably effective for me, and maybe the simplest and easiest to adopt for most, has been with mantras.
The practice of mantras dates back thousands of years, and there’s been volumes written on the subject. More recently, scientific studies have confirmed what those ancient writings prophesized, that the repeated utterance of a phrase or sentiment can change the way our brain and body function.
What exactly is a mantra?
When most people think of mantras they envision a full-on yoga experience, sitting lotus-style in a candlelit, incense-filled room. Zen music and water sounds fill the air. And there is chanting. Lots of chanting. And in some incoherent ancient Sanskrit dialect.
Nope. That’s not what we’re talking about here. I can’t even get myself into lotus pose, and probably never will. And I hate the smell of incense. Makes me feel faint.
What we’re talking about here is a simple, practical version that can be learned quickly, adopted easily, and practiced daily by regular people like you and me (no offense to my yogis and yoginis out there).
For our purposes, a mantra is nothing more than a short phrase, or series of short phrases, that means something to us. It could be a reminder of something important, a motivational statement, or simply some words that reinforce our basic beliefs.
Believe it or not, you’ve probably already used mantras unknowingly. At some point, you’ve faced a challenging situation and whispered to yourself, “You got this.” Or maybe you dealt with a stressful predicament with a gentle self-reminder, “Deep breath.”
Those are mantras! And isn’t it amazing how impactful the utterance of a few simple words can be?
How to choose a mantra
The idea is to choose a mantra that reflects what you are trying to accomplish. You may be looking to calm your mind, achieve clarity of thought, find motivation, regain self-confidence, or reinforce something important.
Once you decide what you’d like to get out of it, you basically have two choices. You can adopt a mantra you find in books, articles or online, or you can come up with one yourself. A quick Google search will provide plenty of options, some of which might resonate with you. If not, you can easily create one yourself using the following guidelines.
- Try to start your mantra with the word “I”. Make no mistake, this is YOUR mantra.
- Specifically mention the quality you want to work on or goal you want to attain. Make it clear to your brain that it should focus directly on the task at hand.
- Don’t be afraid to use superlatives. You should not limit yourself or give in to feelings of inadequacy.
- Keep it short enough that you can easily recite it without having to read it.
For reference, here are some examples of useful mantras:
Overcome Obstacles: I am powerful. I can do hard things. I am worth the effort.
Manage Change: I am worthy. I enjoy the journey of life. I am loved.
Competition: I am physically and mentally strong. I am devoted. I can win.
Self-Confidence: I am good. I am kind. I am smart. I am capable.
Inadequacy: I love the life I have.
Stress Reduction: Inhale. Exhale.
Responsibility: It will get done.
How and when to use mantras
The key to getting results with mantras is to use them consistently. Ideally, that means devoting a bit of time each day to your mantra work.
I have found that setting aside a few minutes when I wake up (generally still lying in bed) and a few minutes before going to sleep (also lying in bed) to be the opportune times. This allows me to begin and end my day on a positive note and bookend my day with a sense of calm and clarity. It also helps me sleep better.
Additionally, during days when I feel things spiraling a bit out of control, I’ll find a quiet place to close my eyes and do some mantra work. That isn’t something I need to do daily, but it is an approach I can take on an as-needed basis to keep my head in the game.
I think everyone is different, so my advice to you is to just get started by setting aside the same few minutes each day to practice your mantras. Again, consistency is the key, just like most anything in life.
Practicing your mantra is super easy. Find a quiet place, close your eyes, breath deeply, and say your mantra repeatedly. Do it slowly, and with purpose. Ideally, you’d say it out loud, as there’s something about hearing your own voice that heightens the impact. But we all know that isn’t always possible, so do what you can.
Yes, it’s that simple.
Your call to action
- Get over any pre-conceived notion you may have that mantras are for weirdos.
- Decide what about yourself you want (need?) help with.
- Find or create a mantra that resonates with you.
- Set aside a convenient time each day to practice, even if just for a few minutes.
- Give your practice a solid month, then assess whether you want to expand it.
- Keep in mind the most important mantra of all, Self-Care is NEVER Selfish.
Keep an eye on my blog for additional content on this topic and reach out to me with any questions or feedback. As always, if you ever need help planning for the care of an elderly loved one, know that One Life Consulting will be there for you.
