The Power of a Mantra

Mantra - one simple word, sound, or phrase to focus on in any moment you need it.

It is so accessible and has the potential to be transformative. By bringing one mantra into your mind throughout your day, you are heightening your own awareness of that intention. You start to find that mantra in the world around you and within yourself.

I first encountered mantras when I was in high school. My life had felt chaotic in many ways and I was constantly searching for ways to feel grounded and in control. I had started to attend a women's healing circle with my sister and the leader of the group talked about mantras in her guided meditations. It was there that I started to use the mantra "I am whole." It was simple. It carried me through some of the darkest moments of my Depression when I felt incomplete. I kept it with me through most of college for the moments I felt lost.

I encountered my next mantra when I was in a planet fitness yoga class in graduate school. I was at a time in my life where I felt fairly sure of who I was but was having a lot of trouble opening up fully and honestly to those around me. This affected both friendships and romantic relationships. A yoga teacher offered a mantra during savasana. It was "I give and receive love effortlessly and unconditionally." I cried. In a single sentence he had opened up what I most wanted and was most afraid of. I used to lay in bed and synchronize the phrase with my breath as I fell asleep. (Inhale) I give and receive love, (exhale) effortlessly and unconditionally. I actually still do that sometimes when I'm feeling anxiety or having trouble sleeping. The mantra brought about the intention of connection with others into the forefront of my life. It helped me focus on the positive of love versus the negative of being hurt. It also helped me cultivate self-love, realizing I can give and receive love within myself.

Recently, working in an amazing yet exhausting job and living in a politically polarizing time, I have found myself often jumping to conclusions and being more reactive with others. Because of this, I have started to use the words empathy and compassion as a mantra for my daily life and interactions. Each morning I set an intention to have empathy and compassion in every interaction with others. In many moments throughout my day I check in with myself to find the empathy in my response. It's easy to burn out as a healthcare provider after you have the same conversation for the 50th time, possibly with the same client or family member. If I focus on the empathy behind the interaction, it maintains authenticity. It has been challenging but powerful. I found myself more patient, less frustrated, and happier in my relationships with others and with myself.

So how can you find a mantra for you in this moment?

Here are some questions to ask yourself that may hold the answer.

• What is one concept or feeling you want to cultivate in your life?

• If you were speaking to a friend in your situation, what words of advice would you give?

• What brings you feelings of peace? Joy? Wholeness?

• Do you have a favorite short quote that resonates with you?

Here are some mantra examples I am happy to share with you:

• Everything I need is within me

• I am capable

• I am enough

• Breathe in love, breathe out doubt

• Every moment is a second chance

• I am free from sadness (or doubt, worry, anxiety, anger, etc)

• "This too shall pass"

• I can only control my own reaction

• Live simply so others may simply live

If you still can't think of one, try journaling. If you start writing you may be surprised what comes about! It happens to me all the time.

I leave you with one of my favorite Sanskrit mantras I learned in my yoga practice:

Lokah Samastah Sukhino Bhavantu

(Translation: “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all”)

Love and Gratitude,

Samantha