Fear worksheets
Mantra-based interventions have been linked to improvements in mental health. However, clients may desire some guidance on how to create a mantra.
This article explores the benefits of mantras and provides tips on creating a personal mantra.
We’ve also included a free downloadable how to find your mantra worksheet for therapists to use with clients or save to your electronic health record (EHR) for repeated use.
What is a mantra?
Mantras are short words, phrases, chants, or syllables that people say to themselves or repeat in meditation to focus the mind, regain a sense of inner calm, and help individuals navigate difficult times.
Understanding how to create a mantra is an essential first step in developing a personal practice.
Dating back to ancient India, mantras were used in Vedic Hinduism to pray to deities for health, success, and prosperity. Buddhists later adopted the practice, repeating mantras in meditation as part of the path toward spiritual enlightenment.
Mantras have since been used by other religions and cultures, and have been included in mainstream mindfulness techniques to promote health, well-being, and spiritual growth.
Today, mantras are used as coping statements or aspirational phrases that allow you to mindfully access your inner wisdom and respond to situations. They are also used as part of meditation or as positive affirmations throughout the day.
Knowing how to create a mantra that resonates with your specific needs can enhance its effectiveness.
Studies show a strong connection between mantra-based meditation and physical and mental health, though more research is needed.
Specifically, research shows that mantra-based meditation can be associated with:
Reduced symptoms of anxiety and depression
Increased focus on the present moment and less worry about the future
Relieving stress
Reduced rumination
Lowered respiration and heart rate during mantra meditation
States of profound relaxation
Decreased blood pressure
Improved immunity
How to make a mantra
Understanding how to find your mantra and creating one is a powerful way to provide focus, regulate, and reinforce positive beliefs.
Here is a step-by-step guide on how to create a mantra:
1. Identify your intention
Mantras require you to set an intention, like seeking a specific feeling.
To identify your intention, ask yourself what you need more of. This can be a belief you want to instill, or a feeling you want to harness.
For example: “I want to feel grounded,” “I want to feel at peace,” “I need to trust my intuition more,” or “I am working on being more compassionate toward myself and others.”
2. Use positive language in your mantra
When learning how to find your mantra, focus on what you want rather than a negative feeling or symptom you wish to avoid.
For instance, instead of saying “I will not be anxious,” you might say “I can control how calmly I respond to the situation.”
3. Keep the mantra short and simple
When determining how to create a mantra, try not to overcomplicate it.
Mantras work best when they are brief and easy to remember.
For example, make the mantra one sentence and start with:
“I am”
“I choose __”
“I have __”
“I will __”
“Remember __”
“Every day, I ___”
“These are just ___”
4. Make it personal and relevant
Mantras are personalized statements that should feel encouraging, soothing, and empowering. Oftentimes, mantras are also aspirational.
Whatever you choose, make sure your mantra resonates with you.
Example mantras
When considering how to create a mantra, choose phrases that feel personally meaningful and address your specific emotional or spiritual needs.
Here are some example mantras:
“I am calm and grounded.”
“I trust my intuition will guide me to make the right decisions.”
“I will respond when feeling centered.”
“I only need to focus on the moment right now.”
“Just for today, I will focus on my recovery.”
“I am resilient.”
“Remember who you are.”
“This too shall pass.”
“I am becoming who I want to be.”
“I am unbroken.”
“I am strong and have overcome great challenges.”
“Every day I get to choose joy.”
“I am grateful.”
“I am safe.”
“I am enough.”
“These are just thoughts.”
Using the how to create a mantra worksheet
You can download and use the how to create a mantra worksheet in several ways.
For example, print or screen share the how to find your mantra worksheet for client sessions.
You can also give the how to find your mantra worksheet to the client to remind them of what you discussed during therapy.
Ask the client to work on their mantra between sessions and report their progress at their next therapy appointment.
Lastly, you can provide the how to create a mantra worksheet in supervision as psychoeducational prompts that supervisees can use with their clients.
Sources
Burke, A., Lam, C. N., Stussman, B., & Yang, H. (2017). Prevalence and patterns of use of mantra, mindfulness, and spiritual meditation among adults in the United States. BMC complementary and alternative medicine.
Mal, A. (2016). Mantra Chanting Heals and Connects. Harvard Divinity Bulletin.
Oman, D. (2024). What is a mantra? Guidance for practitioners, researchers, and editors. American Psychologist. Advance online publication.
Tseng A. A. (2022). Scientific Evidence of Health Benefits by Practicing Mantra Meditation: Narrative Review. International journal of yoga.
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