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.

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  • • Identify focus areas for growth
  • • Discover activities for improvement
  • • Track and reflect on progress
  • • Adjust your wellness routine

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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.

Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.

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 practice steadies emotions and sharpens focus. Regular repetition improves sleep quality, reduces negative thoughts and enhances self-control.

Stronger attention

Focus area: Focus (Impact rating: High)

Sharper emotional insight

Focus area: Emotional awareness (Impact rating: High)

Reduced report stress, supports stress coping

Focus area: Resilience (Impact rating: Medium)

Reduced fatigue

Focus area: Vitality (Impact rating: Medium)

More positive mood

Focus area: Lightheartedness (Impact rating: Medium)

People who love mantra

Deepak Chopra

Person

Gisele Bündchen

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Tina Turner

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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!"

Try mantra today
  • • Identify focus areas for growth
  • • Discover activities for improvement
  • • Track and reflect on progress
  • • Adjust your wellness routine

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

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Average cost per session

Special equipment required

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Unexpected advantages

Ancestry, history, facts and other trivia

The word "mantra" comes from the ancient Sanskrit language, meaning “mind tool.”

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

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

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

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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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