During these past few months, I notice that I am a little more easily distracted than usual. Worry and stress are my two biggest detractors right now. I realize I need to boost my intentionality in helping me stay attentive to the tasks at hand throughout the day. To help regain my focus, I have been leveraging a spiritual tool from my spirituality toolbox. I keep going back to mantras and create various phrases that help me re-center on the essential. What helps you stay connected with your intention throughout the day? Meaningful mantras can help.
Meaningful Mantras Defined
Mantra comes from the Sanskrit word meaning “sacred utterance.” Mantras are usually a form of prayer or meditation. They are repetitive words or phrases that you speak aloud, chant, or pray silently. In addition to prayers, they are also repetitions for self-motivation, stress management, re-connecting with your purpose in life, or helping you clarify your focus for the day.
There is no right or wrong way to create, pray, meditate, chant, or say a mantra either aloud or in your mind. Meaningful mantras are repetitive phrases you intentionally design to help you focus on what matters most.
When to Use Mantras
Below is a list of some examples where I have used mantras to help me through these experiences and emotions with meaning and purpose.
When I am feeling:
- Stressed
- Distracted
- Discombobulated
- Worried
- Afraid
- Frantic
- Fatigued
- Agitated
- Angry
- Grumpy
- Powerless
When I need to:
- Focus on making a serious decision
- Pay closer attention to my relationships
- Prepare for a presentation or meeting
- Bring my A-game to work when I have B- energy
- Unwind at the end of the day
Mantras can help us make more reliable connections between our intentions and our experiences.
Mantras and Breathing
When I start using a mantra, I pause first and focus on my breathing – slowing it down to a metronomic rhythm that facilitates a quiet mind and spirit. Then I breathe in and say a word either aloud or silently and then exhale while speaking another word. For example, inhale, while saying the word “peace,” and then on the exhale, say the word “calm.” Slowly repeat the mantra ostinato as needed – “peace, calm, peace, calm.”
Each word or phrase of the mantra does not have to match your breathing pattern. Connecting your breath with a mantra is just a start to helping you use mantras throughout your day.
A Few Examples of Meaningful Mantras
This past week I saw a post from Chase Jarvis. His words are a great example of a mantra.
Here are a few mantras that I use when I need to connect with my inner purpose and why.
- Be patient in the process.
- Love yourself.
- I am in control of my choices.
- Release expectations.
- Do what matters.
- The solution is within.
- Slow and steady wins the race.
- All will be well. (A phrase from Julian of Norwich)
- Courage and confidence. (A phrase I used a lot when I was a nun)
- Serenity. Courage. Wisdom. (Words from the Serenity Prayer)
Your Turn
What helps you focus? Be intentional? Be purposeful?
What repetitive words or phrases, mantras, work for you?
What are the sacred utterances that keep you rooted in your inner strength?
Your insights are welcome here.
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