Whether or not you meditate (and you should!), mantras, or “sound tools," can be extremely helpful in infusing your days with mindfulness and focus. According to the Cambridge English Dictionary, a mantra is “a word or sound that is repeated as a prayer” OR “any word or expression used repeatedly.” Thus, you can use mantras in prayers to yourself, prayers to religious figures, or as gentle reminders to yourself to calmly ground your mental state throughout the day.
Mantras are backed by realms of scientific reasoning; many scientists postulate that the repetition of certain sounds activates one’s nervous system, which in turn affects one’s emotional and physical energies (where we feel/see the results). It has been found that silent mantras (those repeated mentally) and vocal mantras are both closely connected to the nervous system. If you are interested in the science of mantras, you can read more here. Here is a challenge for the next week: experience the power of mantras for yourself by making a goal each morning to incorporate a new mantra into your thoughts. Post this mantra somewhere visible: for instance, as a sticky note on your bathroom mirror, as a background on your cell phone or desktop, or as a note on a white board. Repeat this mantra to yourself when you are greeted by stress and joy alike, and let it be your first and last thoughts of the day. Day 1: “Om.” Pronounced, “A-U-M,” this classic sound that resonates through yoga rooms across the world is said to have been the first sound heard upon the universe’s creation. Some believe uttering this syllable unblocks the throat chakra (a center of spiritual power) to improve communication. Whether you buy into this or not, it can have a very soothing effect. Day 2: “Om śāntiḥ śāntiḥ śāntiḥ.” Pronounced, “A-U-M Shanti Shanti Shanti,” this mantra means “Om Peace Peace Peace” and sends positive energy into the universe to create well-being, wholeness, happiness, and peace for others. Day 3: “Be the change you wish to see in the world.” (Mahatma Gandhi) Yes, mantras can be spoken in English as well. Use this empowering mantra to inspire you to lead by example and spark change. I have a bracelet I wear every day that has this quote inscribed upon it. Day 4: “Sat Nam.” Pronounced, “Saaaaaaaat Nam,” where “Sat” is eight times as long as “Nam.” This mantra means “Truth is my name,” and it helps those who utter it trust their intuition and honesty. Day 5: “I change my thoughts, I change my world.” (Norman Vincent Peale). How true. Use this mantra to emphasize the power our projections and perceptions hold over our reality. If we change the lens through which we see the world, our reality will change as well. Day 6: “Neti-Neti.” Pronounced, “Neti Neti,” and meaning “Not this, not this,” this mantra will help you peacefully turn away from toxic situations and interactions. Day 7: DIY, meaning formulate your own mantra! Choose a quote, a sound, or a word that is especially meaningful to you and repeat it throughout the day.
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