As we begin the new year and people are preparing their new journals (ahh is there a better feeling than opening a fresh blank page in a new journal!) a lot of you are thinking about what you want to achieve in the new year.β― We often like to allocate a word or phrase to the year that gives us some focus and sets our intentions for the 12 months ahead.β― This becomes our Mantra.β―Β
What is a Mantra?
The word Mantra is derived from two Sanskrit wordsβmanasβ―(mind) andβ―traβ―(tool). Mantra literally means βa tool for the mind.ββ― Historical Mantraβs have been used during meditation to raise vibration through the repetition of the sound or phrase.Β
Your Mantra should be a word that resonates with you, an affirmation, a war cry or a go-to phrase to repeat when you are not feeling inspired.β―Β
Do you need a Mantra?
Of course not, but once I tell you the benefits of having and repeating your mantra, you may be asking yourself how you have got this far without one.Β
Has humans we are wired to seek out the negative in the world, however research has shown we are capable of creating new neural pathways in our brain.β― As a result we can change the negative default into a more positive one.β― Repeating your word or mantra continually creates new neuron pathways.β― It doesnβt happen over night but with continual practice your default could become one of βI can do anythingβ.Β
βOur brains do not contain fixed hardwiring; the neural pathways and circuits can in fact change with learning and with mental exercisesβ.Β
Repeating your mantra can also help you solidify your goals and strengthen your resolve to achieve them.β― Have your affirmation in the back of your mind when you are setting your goals can help you feel more confident and keep you focussed.Β
A recent study has shown that people who repeat their mantra on a regular basis can change how they feel about themselves and can reduce levels of stress, anger and anxiety.β― It can provide a sense of calm and well-being.β―Β
Repeating Mantras is an ancient tradition that has been practised for centuries.
How do you select a Mantra?
So, what should your word or mantra be?β― This is not something you should dwell over for too long.β― One of the oldest mantraβs used is Aum (usually pronounced OM) repeated over and over again. However, you do want it to mean something to you.Β
Spend some quiet time and check in with how you are feeling and determine what you need to hear β try not to over think it.β― We have some suggestions below, one or more may resonate with you.β― Just because you pick one now doesnβt mean you canβt change it if you need to hear something different in the future.β― You may choose to have a different mantra every month.β― I would not recommend changing it every day β remember repetition is the key, we want to build those new neurons, so this becomes our default.β―β―Β
Some people have more than one mantra or affirmation.β― Hal Elrod, author of the Miracle Morning has a list of affirmations he repeats to himself daily.β― He suggests to develop your affirmations to ask yourself these five question:Β
- What do you really want?Β
- Why do you want it?Β
- Who are you committed to being to create it?Β
- What youβre committed to doing to attain it?Β
- Add inspirational quotes and philosophies!Β
Another way to think about it, is to work backwards:Β
- Start with what you want to achieveΒ
- Then ask yourself βhow will I have to feel to achieve this?βΒ
- What thought will evoke that feeling?Β
For example, if I wanted to lose 5 kilos.β― How would I have to feel to achieve this?β― I would have to feel in control and motivated.β― What thought would evoke that feeling?β― βI can achieve anything I put my mind to.ββ― βI am strong, healthy and in control of my life.βΒ
As you can see it doesnβt have to be poetic, but it does need to be positive.β― So rather than saying βI have to stop sitting on the lounge and eatingβ you would say βI am active and enjoy getting outdoorsβ.Β
Another example, if you have always wanted to write a book but it has just never happened.β― Rather than saying βI will stop procrastinating and write my bookβ you could say βIf itβs meant to be itβs up to me!βΒ
Can you hear the difference?β― Some studies have shown that the words are not necessarily that important it is the feeling they evoke that really has the impact.Β
If you are still struggling to find your own Mantra, donβt stress there is plenty of inspiration around.β― In fact, at the end of this article there is a list of single words you may like to use as theme for this yearβs journal and a list of inspirational quotes.β― Iβm sure youβll find one that resonates with you.Β
How to use your Mantra
You have developed a mantra that rings true to you and helps bring you calm, inspiration or drive, depending on what you need right now, so now what do you do with it.Β
You write it in your journal, of course.β― Itβs always nice at the beginning of the year to see the many posts of peopleβs beautiful journals, showing their word of the year or quote of the year.β― But remember it doesnβt have to be a work of art, it just needs to written down some where you can see it when you need to.β― β―I suggest once you have written in your journal, take a photo of the page and make it the screen saver on your phone.β― Then you will see the quote every time you look at your phone.β―Β
Repeating your mantra is the key to creating new neural pathways, you may want to try:Β
- Repeating it several times to yourself in the morning when you wake up β this can have a very positive effect on your day.Β
- Sit in a quiet location and play some soft music or sit outside in nature and repeat it to yourself as a form of meditation.Β
- Write it in your journal every day. If you do a daily spread leave a space to write your Mantra.Β
- Create an Affirmation Page in your journal and make it a practise to write it down everyday morning and every evening.Β
- Write your Mantra on a post it note and stick it to the mirror in your bathroom, so itβs the first thing you see every day.Β
- Repeat it out loud to yourself while you are having a shower.Β
Remember, repetition is the key to getting this type of thinking and feeling to be your default.β― Your thinking effects your feelings and your feelings effect your actions.β― Your actions effect your results.β― If we can change ourβ―thinking, we can change our lives.β―Β
It's the repetition of affirmations that leads to belief. Once that belief becomes a deep conviction, things begin to happen.
Mantra Inspiration
If you are still struggling to determine your own Mantra, there is nothing wrong with borrowing someone elseβs if it makes you feel how you want to feel.β― Below is a collection I came up with, but there is plenty more inspiration on Pinterest or Instagram.Β
Are you ready to be inspired!Β
Everything thing is figureoutable β Maria ForleoΒ
Nothing to it but to do itΒ
If it is to be, it is up to meΒ
If you think you can do a thing or think you canβt do a thing, youβre right β Henry FordΒ
You can think yourself into, or think yourself out of action β Professional CloughΒ
Expect nothing, appreciate everythingΒ
I have what I need to get through this.Β
You win some you learn someβ―Β
Be a warrior, not a worrierΒ
Every day is a second chance.Β
Give up the good and go for the greatΒ
Choose purpose over perfectΒ
Done is better than perfectΒ
Never give upβ―Β
I am the changeΒ
Find a way or make oneβ―Β
Everything I need is within meβ―Β
Feel the fear and do it anywayΒ
I can and I willΒ
Feelings are not factsΒ
I write my destinyΒ
Don’t stress aboutβ―things I canβt control or changeΒ
Positive mind positive lifeΒ
Inhale the future, exhale the pastΒ
I am enoughΒ
In me I trust.Β
Just ride this waveΒ
Life is short. Smile while I still have teethΒ
Today brings me abundant happinessΒ
I am protected in all waysΒ
I bring joy to everyone I meet and manifest positive encountersΒ
I end my day in peace and harmony.β― I release what does not serve my highest good.Β
When it rains look for rainbows. When itβs dark look for stars.Β
Ultimately I can only control myselfΒ
The less I respond to negative people, the more peaceful my life will becomeΒ
Stay humble. Work hard. Be kind.Β
Yesterday is not todayΒ
Die with memories not dreamsΒ
What consumes my mind, controls my lifeΒ
I am the greatest β Muhammad AliΒ
Everything is within your power, and your power is within you β Janice TrachtmanΒ
My Mantra
I have some big goals for the next year, projects I have been dabbling with for a while now and always finding excuses as to why I donβt do it.β― So this year my mantra is:Β
I am enough!Β
Iβve got this!Β
No excuses!Β
Lots of exclamation marks.Β
Let me know what your Mantra is going to be this year.Β
P.S.Β
If a Mantra feels too overwhelming try using one word that resonates.β― Below is a list of words that may work for you.Β
BraveΒ
StrongΒ
RiseΒ
ConfidentΒ
GrowΒ
BalanceΒ
FocusΒ
ConnectionΒ
CalmΒ
FlowΒ
ConsistencyΒ
DisciplineΒ
DreamΒ
CreateΒ
AbundanceΒ
AuthenticΒ
DaringΒ
HarmonyΒ
YesΒ
MagicΒ
SimplifyΒ
MoneyΒ
JoyΒ
WellbeingΒ
AdventureΒ
ServiceΒ
SelfΒ
PassionΒ
Resources:Β
British Medical Journal December 2001Β
https://www.bmj.com/content/323/7327/1446.fullΒ
Journal of Advanced Nursing March 2006Β
https://pubmed.ncbi.nlm.nih.gov/16499671/Β
Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety-A Modern Scientific PerspectiveΒ
