Mantra meditation involves repeating a word, phrase or sound to focus the mind, reduce stress and improve concentration. It’s an easy practice to help quiet mental distractions.
A beginner's guide to: Mantra
mantra repetition, sound meditation, focus meditation, mantra practice, TM
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What is mantra meditation?
Mantra meditation is a simple yet powerful practice where you repeat a word, phrase or sound to help anchor your mind. This technique helps calm mental chatter, ease stress and bring your attention back to the present moment. The mantra can be anything that resonates with you – whether it’s a traditional sound like "Om" or a word that feels personally meaningful, such as "calm" or "clarity".
For beginners, the practice is easy to start: find a comfortable seat, close your eyes and gently repeat the mantra in your mind or out loud. Over time, this repetition creates a sense of balance and stillness, helping you feel more focused and relaxed. Ready to start? All you need is a few minutes and a mantra that feels right for you!
Why mantra is good for you
Mantra practice steadies emotions and sharpens focus. Regular repetition improves sleep quality, reduces negative thoughts and enhances self-control.
Stronger attention
Focus area: Focus (Impact rating: High)
Sharper emotional insight
Focus area: Emotional awareness (Impact rating: High)
Reduced report stress, supports stress coping
Focus area: Resilience (Impact rating: Medium)
Reduced fatigue
Focus area: Vitality (Impact rating: Medium)
More positive mood
Focus area: Lightheartedness (Impact rating: Medium)
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Want a closer look at mantra?
Ways to try it, what to expect, and how to stay safe. Read on!
Ready for a meditation technique that can pack a punch? Before you choose your mantra and settle in, there are some important considerations to explore. Take a look through the essential information on this meditation technique so that you can fully enjoy this excellent activity.
Safety
⚠️
Opt for a space where you can give your full attention to the practice.
What you might experience
🤔
"Why can’t I get comfortable?"
😅
"My breath feels tight – is it always like this?"
😊
"Okay, things are starting to settle."
😴
"Why am I feeling so sleepy and slouchy?"
🙂
"That’s the bell – I made it through!"
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Unexpected advantages
Ancestry, history, facts and other trivia
Scientific studies suggest that chanting mantras can slow down brain wave activity, leading to relaxation.
The phrase "Hakuna Matata" from The Lion King could be considered a modern, pop culture mantra.
Celebrities like Oprah Winfrey have popularized the use of mantras for meditation.
Mantras are sometimes used in therapy to help patients focus on positive thoughts.
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Academic research we rate
Stress reduction programs in patients with elevated blood pressure: A systematic review and meta-analysis
Rainforth, M. V., Schneider, R. H., Nidich, S. I., Gaylord-King, C., Salerno, J. W., & Anderson, J. W. (2007). Stress reduction programs in patients with elevated blood pressure: A systematic review and meta-analysis. Current Hypertension Reports, 9(6), 520–528. https://doi.org/10.1007/s11906-007-0094-3
Mantram Repetition and Psychological Distress: A Systematic Review and Meta-Analysis
Schneider, J. K., Abdullahi, S. G., Easton, S. D., & Willis, D. G. (2022). Mantram repetition and psychological distress: A systematic review and <scp>meta‐analysis</scp>. Journal of Psychiatric and Mental Health Nursing, 30(3), 389–397. Portico. https://doi.org/10.1111/jpm.12886
Transcendental meditation for lowering blood pressure: An overview of systematic reviews and meta-analyses.
Ooi, S. L., Giovino, M., & Pak, S. C. (2017). Transcendental meditation for lowering blood pressure: An overview of systematic reviews and meta-analyses. Complementary Therapies in Medicine, 34, 26–34. https://doi.org/10.1016/j.ctim.2017.07.008
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