Behind the Word: Mantra

You may have heard the word “mantra” in yoga or meditation circles, often in reference to repeated words or sounds that help bring focus and calm. But what exactly is a mantra, and why do we use it in yoga?

A mantra is a sacred sound, word, or phrase that is repeated either aloud or silently to aid concentration and cultivate a specific state of mind. In Sanskrit, “mantra” comes from “manas” (mind) and “tra” (tool or instrument), meaning it is essentially a tool for the mind. Mantras have been used for centuries in spiritual traditions, including Hinduism and Buddhism, to deepen meditation and connect with higher states of awareness.

Why Are Mantras Useful?

Mantras work by creating a vibration that can soothe the mind, increase focus, and foster inner peace. The repetition of a mantra provides an anchor for the wandering mind, helping to quiet mental chatter and bring awareness into the present moment. Scientific studies suggest that mantra meditation can reduce stress, enhance emotional regulation, and improve overall well-being.

In yoga, mantras are often used to set an intention (Sankalpa) or as part of a chanting practice to align with a particular energy or deity. They are also a powerful way to deepen breathwork and cultivate mindfulness.

Why Yogis Use Mala Beads

A meditation mala is a great way to deepen your mantra practice. Mala beads are the traditional tool for mantra repetition. A mala is a string of beads, often made from wood, seeds, or gemstones, with 108 beads being the most common number. Each bead is touched as a mantra is repeated, helping to maintain focus and rhythm during meditation. Using a mala can enhance your practice by providing a physical connection to your mantra, reinforcing mindfulness and presence.

Mantras for Daily Life

While traditional Sanskrit mantras such as “Om” (the universal sound) or “So Hum” (I am that) remain widely used, modern practitioners often incorporate mantras into their daily lives for personal growth and mindfulness. Here are a few mantras you can try, along with when and how to use them:

• Morning Affirmation: “Today, I choose peace and clarity.” Repeat this upon waking to set a positive tone for the day.
• Stressful Moments: “I am calm, I am present.” Use this to ground yourself when facing anxiety or tension.
• Before Sleep: “I release the day with ease.” Whisper this as you lie in bed to encourage restful sleep.
• During Meditation: “Om Shanti Shanti Shanti” (Peace, peace, peace).” Chant this to cultivate inner and outer peace.

If you’re curious to learn more about mantras and their significance, the book Little Bit of Mantras: An Introduction to Sacred Sounds by Lily Cushman is not only lovely written, but also a great starting point for exploring this ancient practice.