The first time someone suggested I try mantra meditation, I pictured monks in robes chanting “Om” in a temple.
That wasn’t me. I’m not especially spiritual. Sanskrit feels foreign. The whole thing seemed a bit… much.
Then I actually tried it.
Turns out, repeating a simple word silently — any word — gives my hyperactive brain something to do. Instead of racing through endless thoughts, it has a task. A place to return.
It’s become one of my most-used techniques, and I don’t chant anything sacred. I just repeat “calm” a lot.
What mantra meditation actually is
Strip away the mysticism and it’s surprisingly simple: you silently repeat a word, phrase, or sound while meditating.
The repetition gives your mind an anchor. Instead of fighting thoughts (which never works), you occupy the verbal part of your brain with something neutral.
When you notice you’ve drifted into thinking about other things — and you will — you just come back to the mantra. Like breath meditation, but with a word instead of breathing as your focus point.
The word “mantra” comes from Sanskrit, meaning something like “instrument of thought.” Which is exactly what it is: a tool.
Why it works (for me)
My mind never shuts up. Racing thoughts, planning, replaying conversations, worrying. Breath meditation helps, but sometimes my internal monologue just talks over the breath.
Mantra meditation occupies the talker.
It’s like giving a toddler crayons so they stop grabbing dangerous things. The talking part of my brain is busy repeating “calm,” so it can’t simultaneously spin anxious narratives.
There’s also something rhythmic about it. The repetition naturally falls into a pattern, like a heartbeat. My nervous system seems to settle into that rhythm.
I don’t know if there’s anything mystical happening. I don’t feel energy centres activating or cosmic vibrations aligning. I just feel… steadier.
Choosing your mantra
This is where things get surprisingly contentious.
Traditional approach: You receive a mantra from a teacher. It might be Sanskrit, it might be “meaningless” (no conceptual content), and it might be tailored to your personality. Transcendental Meditation (TM) does this, charging substantial fees (often £500-1000+) for the initiation.
DIY approach: Pick something yourself. Any word that feels calming. “Peace.” “Calm.” “Here.” “Love.” Even just a neutral syllable like “one” or “om.”
My approach: I’ve experimented with various mantras and settled on simple English words. Currently “calm” or sometimes “ease.” No Sanskrit, no ceremony, and it works fine.
Does the specific mantra matter? TM practitioners insist it does. Research is less clear — studies on “Relaxation Response” (a secular technique based on TM principles) found that any repeated word produced similar effects.
My suggestion: start with something simple and see how it feels. If you’re drawn to traditional mantras, explore them. If plain English feels more natural, go with that.
How to actually do it
Sit comfortably. Same as any meditation — chair, cushion, wherever.
Close your eyes. Though eyes-open works too.
Start repeating your mantra silently. Not out loud, not whispered. Just thinking the word.
Let it find its own rhythm. Some people sync with breath (word on exhale), others let it flow independently. Don’t force a pattern — let it settle naturally.
When you notice you’ve stopped the mantra and drifted into thoughts, return. Gentle, no frustration.
Continue for 10-20 minutes. Or whatever your practice length is.
That’s genuinely all there is to it.
Common adjustments
Pace: The mantra might start relatively clear and rhythmic, then slow down and become fainter. That’s fine. Let it evolve. Some sessions it almost disappears into a kind of feeling rather than a word.
Clarity: Sometimes the mantra is crisp in your mind; sometimes it’s vague. Both are okay. Don’t struggle for clarity.
Sync with breath: Many people naturally fall into word-on-exhale or word-on-inhale-and-exhale. If it happens, let it. If not, don’t force it.
Volume: Mental volume might vary. Sometimes loud and clear, sometimes a whisper. Don’t control this.
The key is effortlessness. Mantra meditation should feel gentle, not strained. You’re not shouting the word in your mind — you’re almost just remembering it continuously.
When it’s useful
I reach for mantra meditation when:
My mind is especially chaotic. Breath meditation requires noticing something subtle. Mantra gives my attention something more defined to hold.
I’m anxious and verbal. When anxiety manifests as racing internal dialogue, occupying that verbal channel helps.
I want something different. Variety keeps practice fresh. Some days breath, some days mantra.
I’m struggling to focus. The active nature of repeating gives more to work with than passive observation.
When other techniques work better
Mantra isn’t always my choice:
Before sleep. Body scan or breath focus feel more conducive to drifting off.
When I’m already calm. Open awareness lets me rest in that calm rather than doing something.
When I want to process emotions. Mantra can feel like avoidance — occupying the mind rather than feeling what’s there.
Walking. The rhythm of steps works better than a mental word.
The TM question
Transcendental Meditation is probably the most famous mantra technique. It comes with personal instruction, specific mantras chosen for you, and support from trained teachers.
Is it worth the considerable cost?
Pros of TM: Structured instruction, personal attention, decades of research, community support, a clear tradition behind it.
Cons of TM: Expensive, some critics call it cultish, the specific mantras are kept secret (which feels unnecessary), and research hasn’t definitively proven TM is superior to other mantra techniques.
My take: if the cost is manageable and you want the structure and support, TM isn’t a scam. But you can absolutely learn effective mantra meditation without paying anyone.
Mantras I’ve tried
For what it’s worth:
“Calm”: My current default. Simple, meaningful, no baggage.
“Om”: Classic. I actually like this one — it has a resonant quality. But I sometimes feel self-conscious using it, which isn’t helpful.
“Peace”: Too long for me. The two syllables felt clunky.
“One”: Recommended in Relaxation Response protocol. Works fine, feels neutral.
“So Hum”: Sanskrit for “I am that.” Nice with breath — “So” on inhale, “Hum” on exhale. But I kept forgetting which was which.
“Let go”: Good when specifically working on releasing tension.
No mantra has felt magical. All of them work about the same — providing an anchor for attention.
With AI meditation
At InTheMoment, you can request mantra-style guidance.
Tell the AI you want to explore mantra meditation, and the session can introduce the technique, suggest a word to work with, and guide you through the practice with appropriate spacing and reminders.
If you’re experienced with mantras, you can let the AI know, and it’ll provide minimal guidance — just occasional markers without over-explaining.
Two free sessions daily, no subscription required.
Getting started
Here’s my suggestion for your first mantra session:
- Choose a word. “Calm,” “peace,” or “one” are all fine starting points.
- Set a timer for 10 minutes.
- Sit, close your eyes.
- Start silently repeating the word at whatever pace feels natural.
- When you drift into thoughts, notice that, and return to the word.
- When the timer ends, sit for a moment before opening your eyes.
That’s a complete mantra meditation. Try it for a week before evaluating. The first few sessions often feel awkward — the rhythm takes time to settle.
If it helps, it helps. If not, try something else. Meditation has many doors.
Curious about guided mantra meditation? Get started with two free sessions per day — tell the AI what you want to explore.