Personal mantra. Sounds cool. What is it and how do I get/create/make one?
I decided to do a little research to share during a mindfulness session I am hosting at work, and I was inspired to write a blog in hopes to motivate you to create one too :)
So first things first.... What is a mantra?
By definition:
mantra: noun.
a word or phrase that is repeated often or that expresses someone’s basic beliefs
What is a personal mantra?
A personal mantra is an affirmation to motivate and inspire you to be your best self. It is typically a positive phrase or statement that you use to affirm the way you want to live your life. The true value of a mantra comes when it is audible, visible, and/or in your thoughts.
A mantra can be a lot of things: it could be a power phrase, favorite quote, an affirmation. It just needs to be something that resonates with you.
Intrigued? Keep reading....
Why create a personal mantra?
People use personal mantras to help them retrain their thoughts to focus on positive outcomes in order to reach their goals or transform the way they want to live their lives. Personal mantras can inspire you to achieve your greatest potential. A mantra is intended to use your thoughts as a guide.
Studies have shown the importance of repetition on changing our beliefs and mindset. The act of repeated focus on a state, or an outcome that you desire, that will allow you to create positive changes in your life. This is why it’s important for your personal mantra to be something that truly resonates with you and is top of mind for you.
Your mantra is based on personal experience, and holds power to you based on what you most desire to do or become. Whether it be aimed at manifesting security, increasing self-confidence, a release from suffering, or achieving a goal, the only requirement is that the mantra must be authentic and real for you.
What goes into creating a mantra? Some things to keep in mind....
Simple enough to remember
Begin with"I" - this makes it personal and also holds you accountable to it!
Include words that remove boundaries such as "anything" and "everything." Or words that inspire you such as "limitless" "abundance."
Is there something you are struggling with? Body image, being brave, achieving a goal, running a race? If so, include that in your mantra so you are calling it out.
Still struggling on what you want your personal mantra to be?
Question to ask yourself:
How would you define "Your best self?"
Your mantra should motivate and inspire you to be your best self.
What adjectives come to mind when you think about who and what you want to be?
Even better, one of my favorite questions to ponder -
"What do you want to be said about you, in a room that you are not in?"
Yep - read that one again. If you are being discussed by others in a room, what would you want them to say about you?
And so the first step is just to brainstorm these words and phrases. Write them down. Best time to do it is in the morning when your mind is fresh. Start journaling words. Maybe spend a few days doing this so you can capture everything you want. Don't over-analyze. Feel free to edit as you go. Cross words out, add more. Just let them flow freely from your brain to the paper as you capture what is important and top of mind for you.
And what words make you feel good? Your mantra should invoke a physical response from your body. You should feel an energy when you say it.
Your mantra can be general or specific, depending on your goals and what you want to manifest. For example, if you are training for a marathon or trying to lose weight, you may want to focus your mantra on that particular goal.
Decide which idea or goal that you want to focus on. Now, turn it into a declarative statement by using "I" in the front of it. Imagine you already have what you are looking to attract as part of your reality.
For example, if you are running, "I am a runner and can run as far as I want." If you are trying to lose weight, "I am in control of my body and my health" If you are manifesting financial security, something along the lines of “I have everything I need to live abundantly.” Looking for love? Try using something like “I am ready and vulnerable to receive and give love"
Again, your personal mantra is an authentic, individualized expression. It is an intentional effort to help you find peace and ultimately aid you in achieving a goal or manifesting your dreams and desires. Whatever that is for you at this moment, is right.
As a side note, you can create and use multiple mantras, however when meditating with the mantra, it is important to repeat only one at a time. This allows you to pour all of your energy and focus into this one goal or mission at a time. Better to focus on one thing and achieve it, and then start working on something new.
How do you keep it top of mind?
Here are some recommendations on when/where to recite your mantra so you are staying connected to it.
First thing in the morning. Whether you are praying, meditating, in the shower, or even brushing your teeth. Recite your personal mantra in your head - or even better out-loud. Say it a few times until you believe it. This is a great way to start the day in a positive mindset and focused on whatever goal you are working on.
Recite your personal mantra when you are involved in a task that is pertinent to your mantra. I.e. if you need to psych yourself up to go for a run, make a difficult phone call, take on a challenging task. Whenever you find yourself struggling or doubting yourself, pull it out and say it!
When you are feeling stressed out - long day at work, challenging day of parenting, just a bad day all around – find a place where you can take 5 and do some meditating or mindfulness work. Re-frame your mindset by repeating your mantra a few times and taking 3-5 deep breaths. Inhale the positive vibes and exhale the tension and worry.
At the end of the day, create a ritual where you are doing something to prepare yourself to fall asleep and recite your mantra. Even if it is less than 10 minutes! Maybe you journal for a bit, read a few pages in a book, pray, or go through a visualization meditation. Recite your mantra a few time to end your day. As you are drifting off to sleep, let this be one of the last things that you ponder. Visualize yourself achieving this.
Remember - YOU have always held the power to be and do whatever your heart desires. Use your personal mantra to help you manifest the best version of yourself.
I would love to hear your mantra! Drop me a line and let me know what you come up with :)
Xo,
Holly B.