Appointments, news and work demands often leave little room to catch your breath. One way to consciously take a mental break is through mantras. This involves speaking, singing or meditatively repeating short syllables, words or phrases in your mind. Research into mantras shows that they can aid relaxation and stress management.
The Origin of Mantras
The word ‘mantra’ comes from Sanskrit: ‘man’ means ‘mind’, and ‘tra’ means ‘tool’ or ‘liberation’. A mantra can therefore be understood as a kind of tool for the mind. It is a syllable, a word or a sequence of words that is spoken, chanted or repeated in the mind. Their roots go back to Vedic teachings, which originated in India several millennia ago. Well-known mantras include the primordial mantra ‘Om’, ‘So Hum’ (‘I am that’) and the Buddhist mantra ‘Om Mani Padme Hum’.
Mantras also have an established place in Ayurveda, the traditional Indian system of medicine. Among other things, they are used to promote concentration and inner calm. Ayurveda is based on the belief that sounds and their repetition can influence personal well-being. Mantras are therefore used to complement diet, exercise and physical therapies.
The benefits of mantras
- A break from the whirlwind of thoughts
A mantra can help you gain some distance from your ruminations. The thoughts don’t disappear automatically, but your attention is given a new point of reference. - Relaxation without much effort
A mantra requires no equipment, no space and no prior knowledge. - Consciously directing your attention
Instead of doing several things at once, you focus on a single task. - Easy to incorporate into your daily routine
A short exercise in the morning or evening can become a regular ritual. - Fully customisable
The length, tempo and sound can be tailored to any situation, from gentle and warm to clear and invigorating.
Recommendations for getting started
- Start with a short mantra
‘Om’ or ‘So Hum’ are good ways to begin, as fewer syllables mean fewer obstacles and greater focus on the essentials. Repeat the mantra quietly or in your mind. - Breathe naturally
Repeat the mantra at a comfortable pace. You can synchronise the syllables with your inhalation and exhalation, without forcing your breathing. - Sitting comfortably and upright
A relaxed, upright posture makes it easier to breathe and improves the quality of your voice. - Start small and keep at it
Five minutes a day at a set time is more effective in the long run than one long session a week. - Stay patient
It’s perfectly normal for your thoughts to wander. Simply return to the mantra. See if the exercise does you any good – without expecting yourself to relax completely straight away.