How a Mantra Can Improve Your Mental Health

 A mantra is the continuous repetition of a particular word or phrase. Adding mantras to your meditation practice may help to improve your mental health.

Examples of Mantras

The most effective mantras will be specific and individual to you based on personal significance and the energetic essence it uniquely carries for you.

Below are example mantras:

• Om
• I am that I am
• I am safe
• I am consciousness
• I am protected
• I am healthy 
• I am worthy
• I am capable
• I am wisdom
• Fear does not control me
• Perfection is a myth
• I am guided and held
• My mind is calm and clear 
• I love and forgive myself
• I honor my emotions 
• I refuse to give up
• I am good enough
• I am strong
• I am at peace
• I am love
• I am whole and complete
• I determine my happiness
• I value myself
• I fill my heart with joy 
• This, too, shall pass
• My life is a miracle
• Every step I take is right in my journey
• I surrender to the flow of the universe
• I love you, and I’m sorry; please forgive me; thank you

Why Mantras Can Benefit Your Meditation Practice

This practice can help increase calm and reduce anxiety. Studies suggested chanting mantras such as "Om" can quiet the amygdala and stimulate the vagus nerve to enable better emotional processing and help neutralize the flight-or-fight response.

From a physical well-being perspective, other researchers in 20226 found mantra meditation shows promising benefits for stress, anxiety, hypertension, and the immune system.

The benefits of mantras will vary depending on the choice of mantra as each word and phrase will help you focus your practice and pursue your intention. “For example, the mantra 'Om' can lead to a deeper sense of connection with humanity and the universe. A mantra of 'love and kindness' may help you to set your intention during meditation and live out these values throughout the day,”

Adding mantras into your mental well-being practice allows deeper truths to move past the usual defenses and doubts and settle deep into the psyche. By repeating words that harmonize with your mind-body-spirit, you can decrease input from the logical pre-frontal cortex of the brain and allow greater access into the limbic, instinctual regions.

Mantras May Help Alleviate Distress

Studies note how mantra meditation can be considered a useful intervention to reduce psychological distress in certain populations, although more research is needed.7

“They’re meant to focus the mind, body, and breath in unison toward a certain thought, goal, intention, purpose, or manifestation,” Amodio says. “Mantras can benefit things like stress management, a positive outlook, radical acceptance, and increased self-awareness.”

How to Incorporate Mantras Into Your Life

There isn’t a right or wrong way to use a mantra. Choose the words that resonate deeply with you, whether they’re traditional mantras or ones you create.

Keep Your Mantras Positive

"To create your own affirmation mantra, draw upon your strengths and those you wish to further develop. Word them in the present tense and using positive language—'I am' versus 'I am not',”

Write Your Mantras Down

Mantras don’t always have to occur in a yoga studio or in silence on a cushion, either. For ease, Vinall suggests writing mantras on notes in places you see often and repeating them as you walk or drive. 

For extra emphasis, she recommends connecting with your body as you reflect on your mantra. If you feel tension or anxiety anywhere, place your hand perhaps over your heart, head, neck, or belly, and repeat the words of reassurance and grounding that you need to hear. 

Close Your Eyes When Reciting Mantras

“Close your eyes in moments of stress and repeat your mantra with deep, slow breathing, and notice how your mindset shifts,” Vinall says. “Be mindful in observing internal and interpersonal changes that occur as you repeat your truths.” 

Say Your Mantras Throughout the Day

You can start off small by adding mantras into your day whenever you can. “Daily mantras such as affirmation cards or a positive thought of the day can help set an intention,” Amodio advises. 

Use Journals

Amodio uses intention journals, positive thoughts of the day, phone apps, or mantra beads in her practice with her clients. Whatever suits you best. Amodio says, “The most important thing to remember when setting a mantra is to make it personal and applicable to you.”

Summary

Mantras are simple yet impactful ways to promote more spiritual presence and universal connection in your life. Not only does it connect you to the immediate moment, it helps slow down your mind with intention.

Taking on a mantra practice can set you off on a journey to meet and re-meet all parts of yourself with awareness, compassion, and healing.

https://www.verywellmind.com/mantras-mental-health-benefits-7112640