I wake up and fall asleep to guided meditations daily. Still, the truth is that more often than not, my restless mind takes over and my thoughts dominate the session. Though I’ve experimented with a few different types of meditation over the years, there’s one that I’ve (foolishly) been snoozing on that’s specifically beneficial to enhance focus and quiet the chatter in my mind: mantra meditation. (Note to self: Course-correct by practicing mantra meditation when I crawl under the covers tonight.)
Unfamiliar with this style of meditating? Ahead, discover what mantra meditation is exactly, what makes it unique, and its key benefits. Plus: Find expert-vetted tips to start your own mantra meditation practice.
What Is Mantra Meditation?
“Mantra meditation involves repeating a specific sound or short phrase (mantra) silently or out loud to focus and quiet the mind,” says Chiti Parikh, MD, an integrative medicine physician, assistant professor at Weill Cornell Medical College, and expert in the ancient tradition of meditation.
For many people (myself included), distracting thoughts can challenge us during our meditation sessions—or potentially even stop us from meditating at all. Sound familiar? If so, you’ll likely benefit from mantra meditation. “By using a mantra, we can narrow our focus, enhance relaxation, and facilitate a meditative state,” Dr. Parikh explains.
But what, exactly, is a mantra? “A mantra can be just a sound or a single word—or, in more modern terms, a whole affirmative sentence that can motivate us,” says Peloton instructor Nico Sarani. She breaks down the Sanskrit term, noting that “man” stems from “manas” (mind) and “tra” means tool. Thus, mantra means a tool for the mind.
“If we focus on a single (Sanskrit) sound, the vibrational quality of that sound is supposed to have a direct effect on our mind, body, and soul,” Nico adds.
What’s the Difference Between Mantras and Affirmations?
Historically, mantras are shorter and simpler than affirmations, the latter of which are targeted for self-realization or reaching your goals.
“A mantra is a sacred sound or phrase used to override repetitive thought patterns that hinder entering a restful or meditative state,” Dr. Parikh explains. On the other hand, affirmations are positive statements focused on desired outcomes, which she says are useful for reprogramming your subconscious mind and shifting your mindset.
Yet as Nico noted above, a mantra could technically be an affirmation—at least in the more modern approach to mantra meditation. Dr. Parikh adds that while they traditionally serve different purposes, mantras and affirmations may overlap in your practice. “For example, one can use a positive affirmation and repeat it as a mantra in order to help focus the mind and induce a meditative state,” she shares. Examples could look like:
I am at peace
I am whole
I am strong
P.S. You can also use workout mantras to stay motivated while breaking a sweat. They’re similar to affirmations yet tailored to empower yourself when you need some extra inspiration to finish a tough workout or fitness competition.
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Benefits of Mantra Meditation
No single type of meditation is inherently better than the next. That said, each style has its own unique strengths, which may make a specific one ideal for your needs. Here are some of the key benefits of mantra meditation:
1. It Enhances Focus
If you’re like me and wish you could press mute on your brain sometimes, mantra meditation could be a great fit. According to Dr. Parikh, repeating a mantra helps you maintain concentration and boost mental clarity. This works since you have only one thing to set your attention towards—your mantra—which can help tune out mental chatter and other distractions.
Bonus: Due to this unique benefit of mantra meditation, you may also find that it’s easier and more enjoyable to stay consistent with your practice.
2. It Can Boost Mental Health
Pretty much every form of meditation can help reduce stress and facilitate a sense of calm, and mantra meditation is no exception.
According to a 2022 systematic review and meta-analysis published in the International Journal of Environmental Research and Public Health, mantra meditation has been shown to enhance mental health and produce significant effects in the reduction of:
Stress
Anxiety
Post-traumatic stress
Depression
The researchers also observed additional benefits of mantra meditation—including favorable outcomes for burnout and insomnia—though fewer studies included in this review focused on those two parameters.
3. It May Improve Sleep Quality
Dr. Parikh says that a regular mantra meditation practice promotes better sleep—and a 2023 randomized control trial published in the journal Applied Psychophysiology and Biofeedback appears to back up this benefit. Over six weeks, male participants with insomnia underwent treatment with traditional cognitive behavioral therapy (CBT) techniques and either:
Performed Hare Krishna mantra-based cognitive therapy for 45 minutes six evenings per week
Were in a control group that substituted mantra meditation with relaxing music
By the end of the study, participants in the mantra meditation group had significant improvements in sleep quality scores—including a 61 percent reduction in a sleepiness assessment and an 80 percent reduction in an insomnia severity test. The researchers concluded that mantra meditation may be a worthy complement to CBT for those with chronic sleep issues.
4. It’s Good for Cardiovascular Health
Cardio workouts and a heart-healthy diet aren’t the sole staples to boost cardiovascular health. It turns out that mantra meditation may complement these lifestyle behaviors, too: The practice can lower blood pressure and reduce risk factors for cardiovascular diseases, according to Dr. Parikh.
5. It Supports Overall Well-Being
“Mantra meditation supports holistic wellness by reducing stress, enhancing emotional resilience, and fostering a sense of inner peace,” Dr. Parikh says. And when using a traditional mantra, the sound alone is enough to promote a sense of well-being.
“The vibrational quality of the syllables are said to have a powerful influence on our mental and physical state of being,” Nico says. In this case, it may be less important what meaning the syllables have and more influential on how they vibrate. “This also avoids getting the mind entangled into analyzing the meaning of the sounds,” she adds. (Again, another perk for those of us whose minds run a mile a minute.)
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How to Practice Mantra Meditation
Getting started with mantra meditation won’t differ much from beginning any other type of mediation. The same general meditation tips apply, which include but aren’t limited to:
Establishing a calm and quiet setting with minimal distractions
Finding a comfortable meditation position
Starting with shorter sessions and working your way up
Staying consistent
Giving yourself grace if and when thoughts or distractions arise
If you’re practicing on your own (rather than with a guided mantra meditation, which you can find on the Peloton App), you’ll need to decide which mantra to use and repeat it throughout the entirety of your session. But before we cover how to make your own mantra, Nico offers some preliminary FYIs regarding breath and sound.
“Usually, starting with a few moments of simple breath awareness before practicing a mantra can help your mind and body to settle, and help you get into a relaxed breathing rhythm,” she shares. Then, depending on the mantra, your breaths may be more specific. For instance, if you opt for the sacred mantra of “om” (or “aum”), you can silently inhale and chant “om” on the exhale.
“Tune into the vibration after the sound,” Nico advises. “How does it feel in your body? Do you feel the vibrations of the sound moving through your system?” If you tap into the sounds and sensations that follow, you know you’re on the right path.
She adds that you don’t need to repeat your mantra loudly. You can even switch off between soft and silent chants. “I recommend doing the mantra for a few rounds with sound, then internally without,” Nico says. “Over time, the mantra becomes an internal vibration, and the sound itself kind of blurs into the background.”
Try a Mantra Meditation
How to Make Your Own Mantras for Meditation
While it can be helpful to listen to a guided meditation in which the instructor suggests a mantra, you can also make your own.
According to Nico, a few common Sanskrit mantras include:
So hum (“I am that,” which points to the realization of oneness with all beings)
Shanti (which invokes peace)
Om (the sound of the universe)
Om mani padme hum (for happiness and contentment)
Nico adds that you can also take a modern approach and repeat a personal mantra that feels particularly encouraging or motivating to you, such as “I am complete.”
As Nico explained in a previous article for The Output, you might also want to switch things up depending on your present mood or circ*mstances. Some days might call for specific support, so you can choose your mantra based on what you need then and there. Maybe it’s inner quiet and focus to drown out rumination, which could call for a simple yet powerful vibration from a Sanskrit mantra. The next day, you might find that you need something more direct and personal, like “I am enough” or “I can do it.”
“We can choose a given mantra depending on the feeling or realization we want to cultivate,” Nico says. “Or, we can see which mantra we feel drawn to. Our inner compass will guide the way.”
The Takeaway
Mantra meditation is a powerful tool for physical, mental, and emotional well-being. With this practice, you’ll not only reap the general health benefits of meditation but also keep your mind from wandering—the latter of which may seem an impossible feat but can be entirely doable with this ancient modality.
“If you don’t do well with imagery or get easily distracted when focusing on your breath, try a mantra instead to calm the mind,” Nico concludes.
Try a Mantra Meditation on the Peloton App
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
