The small practice that can change your day-to-day life

For someone walking into their first yoga class, the idea of using mantras or chanting as a group may seem a little out of their comfort zone. But there’s a reason why this practice is so engrained in yoga as both a physical and spiritual practice.

What even is a mantra?  

Mantra is a Sanskrit word meaning, “that which liberates the mind from its troubles and limitations” or “a tool for the mind.”

Traditionally, mantras are Sanskrit words repeated over and over out loud to create a hum or vibration in the air. The idea, according to ancient Ayurvedic practices, is that these vibrations carry energy that seeps into a yogi’s body and soul. Some of the most powerful mantras in traditional practice include:

Om: You may have noticed at the end of a yoga class, the instructor may ask the class to close their eyes and repeat a long, low chant of “Om.” This is thought to be a sound that carries energy throughout the universe. In speaking it aloud in a group, the harmonized sound brings the vibrations through everyone involved. Even when chanted alone, it’s thought that the sound will connect you to the universe, which is no small thing. 

Sham: This sound (pronounced shum), helps calm and clear the mind, making it a perfect mantra for a mediation practice.

Ram: This mantra brings light and protection to those who chant it. When you need extra strength or guidance in warding off negative energies, this is the call to make.

Why should we use them?

It’s not just a nice idea – the belief that mantras can dramatically shift your perspective is backed by science. There have been studies published in the Journal of Cognitive Enhancement and performed by Harvard University’s Benson-Henry Institute for Mind Body Medicine that found that the process of daily mantras actually reduces activity in the brain’s “default mode,” which is related to mind-wandering and distraction. It found that this practice makes your brain more focused, more relaxed and better able to handle stress.

While mantras are traditionally performed in Sanskrit, the idea behind using words to create specific energy goes far beyond this ancient use. In modern practice, the notion has been expanded into what we also might think of as affirmations, which is the use of repeated words or phrases to help shape the reality you want.  

When used this way, mantras help you set your intentions and give you something concrete to hold on to when your mind wants to go somewhere else. When you’re in a difficult yoga pose and your mind starts racing to get out, when you’re in mediation and all you can think about is the day’s to-do list, when you are stuck on a project at work and your anxiety starts to spike, going back to these words and phrases can help you refocus and bring you into the present.

Examples of mantras:

Whether you’re on your yoga mat or in your daily life, here are some mantras that can help you bring your mind back to your intention.

“This is just temporary”

The idea that everything will end at some point – whether it be a challenging yoga pose, a stressful presentation or even just a walk home in the cold – can help your mind focus on getting through the task at hand, not just dwelling on it.

“I am here”

When your mind is wandering – especially in moments when you need to or want to be present, like an important meeting or even just a precious moment in your kids’ life – this can help bring you back to the now.

“I am strong”

When things get hard, it never hurts to remind yourself that you are capable of getting through it, that you are capable of overcoming obstacles.

“I spread love and kindness”

No one goes out in the world intending to do harm (at least, we hope not.) But it can be easier than we think to miss opportunities to help others. Consistently reminding ourselves that we spread love and kindness will help us see opportunities to do just that – whether that means volunteering for a new organization or just going out of our way to bring a coworker a cup of coffee.

So try out a mantra for a week and see how it works. If science is any indication, you’ll feel the difference.