How to use Positive Mantras
As the pandemic continues, it can be harder to adhere to rules as feelings of restlessness can become stronger. I’ve noticed that in order to deal, I’ve been time traveling more often - either visiting the past (aka ruminating) or thinking about the future (...in a not so positive way). And it’s not that these two things are inherently bad. Positive reminiscing can be a powerful way to connect with fond memories and positive daydreaming can help you look forward to the future. But too much of it can lead to feeling disconnected with the present. And, when doing too much unintentional time traveling, I am often left feeling even more restless with the present situation. So I’ve turned to positive mantras to help bring myself back to the moment. Mantras can be used anytime you want to bring yourself back to the present, into your body or as a soothing mechanism.
Wait, what is a mantra?
A manta is a rhythmic phrase, word, syllable or sound that is repeated to help us feel more grounded or present in meditation. It doesn’t have to be any specific phrase, and you can make up your own phrase. One that means something to you. One that brings comfort to you. But even if you were just repeating a random word like “cheeseburger” while concentrating in meditation. Doing this helps occupy our brain and stop the train of thoughts, switching us from thinking mode to a different mode of being; perhaps a more in tune, present mode.
And how do I chant?
If you can exhale, you can chant. There is no mystery or mystic around chanting, though it can sometimes feel that way. So take in a deep breath and when you exhale, make a “hmmmm” sound. You can part your lips a little or keep them relaxed but closed. Feel the vibrations in your body as you do this. Take another breath, and as you exhale make an “hmmmm” sound. There! You’ve done two rounds of chanting already.
Chanting is simply making sound or sounds in a consistent singsong like way. I feel it’s different from what we might consider singing because unlike most songs, even lullabies, chanting has much shorter, simpler “melody” that is repeated over and over again.
So how do I pick a mantra to say or to chant?
Simply choose a syllable, word or phrase that feels good to you. Could be as simple as “ooooo” or “aaaa” or the traditional “aaumm” / “ooomm.” Something that brings you comfort or support in the area of your life that you are needing it most. You can simply say a mantra or chant a mantra. Whichever you choose, allow your attention to rest on the rhythm, the words or the vibrations you feel in your body.
Below are some of my personal mantras and how I like to use them.
Start with a few deep breaths. Feeling the rising and falling of your breath. Your body expanding on the inhale, and softening on the exhale. As you touch your thumb to each of the other fingers, one at a time, say “I am here and now.”
After each time you say the phrase, notice something about your surroundings (like what’s hanging on the wall, or a sound, etc.) Then repeat, resting your attention on the mantra.
This is a great one when I’m getting lost in my thoughts or my negative daydreams. It helps me re-establish the present moment and bring me out of my head and back into the physical space I am in. I’ve found that adding a physical component to my mantras (like the thumb touch) furthers the benefits of this practice. Adding other sensations, like listening for the sounds I hear or the colors and objects around me, support bringing myself back into the present moment. As you touch your thumb to each of the other fingers, one at a time, in a singsong tone chant “I am strong and full of grace.”
With each repetition, allow yourself to rest in the words and the singsong like pattern you’ve created. Rest in the vibrations of your chant.
I use this phrase whenever I’m feeling perfectionist, helpless, or hopeless. It reminds me that my core is strong and that it’s not about moving through life perfectly or without mistakes, but with grace. Even if I don’t feel like I am full of grace, I remind myself that grace is accessible to me to tap into and fill myself with it. As I chant the phrase, I rest in the vibrations and let the vibrations expand and fill my body. This sort of thing doesn’t just work in people. Did you know cats purr (send vibrations into their bodies) not just when they are happy but also when they are stressed? Feels like something to learn here from our feline friends’ healing mechanisms. Take an inhale and on a long exhale, allow yourself to start breathing out and as you continue to breathe out, chant “All is well.”
Now, this chant is not to be used to gaslight yourself into believing or thinking all is well when things are not all that well. I use this phrase carefully, when I need to connect to the part of me (which I refer to as my inner-inner landscape) that is untouched by tragedy, pain, suffering and chaos of my personal world or the world at large. I remind myself that in this place, regardless of the outside, All is well. That in this place, I can sense and feel completely safe.
There’s also humming.
Sometimes you may not feel like concentrating on a mantra but you still need something to help you feel a bit more centered. This is when I like to hum. No particular tune, just make some humming sounds. This helps me interrupt any negative or stressful thinking, putting something between me and those thoughts.
Or you could try audible breathing.
We’ve talked about cats and their purring already but did you know that dogs yawn when they are stressed? So why not take a cue from a humans best friend and let yourself yawn or audibly sigh when you need a mental break. I know it doesn’t sound cultured to make these kinds of sounds. Even when I’m making these yawing or audible breathing out sounds on my own, I can sometimes feel “rude,” so I just remind myself of why I’m doing it and that tends to help.
Making sounds is a natural thing humans do. It is not reserved for the people with perfect pitch, opera training or “singing” voices. And these approaches to sound making can actually help you through difficult times, like the pandemic. Feeling restless or irritated is okay; it’s how we react to these feelings that change how much it affects us. Luckily there are many methods out there - including mantras and chanting - that can help. Don’t forget that kids also have difficult emotions that they need help with coping with. Try doing a mantra together, or look for more tools in our Online Mindfulness for Kids program.
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