A beginner's guide to: Mantra

mantra repetition, sound meditation, focus meditation, mantra practice, TM

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.

In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Find a comfortable seat and get settled.

  3. Choose the word or words for your mantra.

  4. Take a couple of slower breaths to help you settle and then simply get started.

  5. When you are ready, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

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 meditation is a powerful tool for enhancing mental and emotional wellbeing. By focusing on a repeated phrase or sound, this practice reduces stress, sharpens concentration and fosters emotional balance. It's both accessible and adaptable to your daily routine. Curious about what exactly makes this meditation so beneficial for your mind and body? Read on!

Reduces stress

Emotional well-being

Improves concentration

Self well-being

Emotional balance

Accessible anytime

Self well-being

Enhances mindfulness

Self well-being

People who love mantra

Deepak Chopra

Person

Gisele Bündchen

Person

Tina Turner

Person

Eat Pray Love (Movie)

Movie

Real people's experiences

Starting mantra? Read this first

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!"

Getting started guides coming soon...

Are you ready to practice mantra?

We are busy working on detailed getting started guides and individual practice guides to follow.

What you need to know about mantra

Let's compare three different ways to start mantra meditation for the first time: self-led (using online guided sources), group (IRL) and 1:1 with an instructor (online or IRL).

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Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

Mantras don't have to be in Sanskrit – you can make up your own positive phrases.

Celebrities like Oprah Winfrey have popularized the use of mantras for meditation.

The phrase "Hakuna Matata" from The Lion King could be considered a modern, pop culture mantra.

Mantras are sometimes used in therapy to help patients focus on positive thoughts.

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3 facts

Popular memes

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8 memes

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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7 research pieces

Introduction guides from around the web

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3 introductions

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