Does the pandemic have you stressed out? Maybe you lost your job, or must go to a job where you have contact with a lot of people. Then you may be worried not only about getting COVID-19 yourself, but bringing the virus home to your family. Maybe you are homeschooling your children. Or maybe you have COVID-19 yourself, and are dealing with the discomfort of the illness as well as the unknown.
Your rational mind tells you not to worry and relax. Instead you feel the constant energy drain of unwanted thoughts and feelings. Perhaps this includes feelings of guilt that you aren’t doing enough. Or, doing things well enough during this pandemic. Your friends tell you meditation would help decrease anxiety and be present. But what they don’t know is that when you tried, after three deep breaths you always came right back to those anxious thoughts.
I can relate. For example, in the last several years, I keep having negative chatter pop up in my head regarding past mistakes. This includes perceived errors both big and ridiculously small, and going back to childhood! I’ve never been a successful “meditator” to keep from following those unwanted thoughts down the rabbit hole. However I’ve learned of an easy method to calm my mind and reset my thinking: it’s called mantram repetition. Usually by the third one, those ruminating thoughts are gone and my mind is off on a more productive path. It’s been empowering.
What is the Difference between a Mantra and a Mantram?
Both the words mantra and mantram have the same spelling in Sanskrit, however in the West, the difference is more distinct. A mantra is generally seen as a motivational statement, slogan, or chant. Examples include, “trying times are for trying”; “onward and upward”; “less is more”; or “I am fearless”. In contrast, a mantram is a spiritual word, phrase, or brief prayer that we repeat to ourselves. This mantram repetition slows our thoughts and focuses our awareness. It calms the mind, body, and spirit.
Benefits of Mantram Repetition
Dr. Jill Bormann is a psychiatric mental health nurse scientist who has been doing research for over two decades on this topic. She developed the Mantram Repetition Program. Her research studies provide objective evidence of positive effects of mantram repetition. These effects include:
There are specific mantrams recommended for use as sacred words. Review the suggestions in the table below and choose one that is in alignment with your religious/spiritual beliefs. Carefully pick one that invokes positive feelings (e.g., strength, support), has special meaning to you, or the sound of the mantram resonates with you.
Suggested Mantrams by Faith Traditions
Christian
Jesus Prayer Lord Jesus Christ, son of God, have mercy on me
Mother of Jesus Hail Mary [or] Ave Maria
Son of God Om Yesu Christu [or] Jesus, Jesus
(ohm yay-soo kris-too)
Lord of the Heart
[or] our Lord Comes Maranatha
(mah-rah-nah-tha)
Muslim
Lord God, the One Allah, Allah
(aa-lah)
God is great Allahu Akbar
(aa-laa-hoo ak-bar)
In the name of God,
merciful, compassionate Bismillah ir-Rahman ir-Rahim
(bis-mi-lah eer-rah-maan eer-rah-eem)
Hindu
Eternal joy within Rama, Rama
(rah-mah)
Invocation to beauty
and fearlessness Om Namah Shivaya
(ohm naa-ma shi-vaa-ya)
In honor of the Divine Mother Om Bhavani
(ohm-baa-vaa-nee)
Names of God Hare Rama; Hare Krishna [Mahamantram]
(ha-ray raa-ma; ha-ray- kri-shna)
Buddhist
Jewel (self) in the
lotus of the heart Om Mane Padme Hum
(ohm mah-nee pahd-may hume)
I bow to the Buddha of
Infinite Light Namo Amida Butsu
(nah-mo boot-see-yah)
Jewish
Blessed art Thou, King
of the Universe Barukh Atah Adonai
(ree-boh-no shel o-lahm)
Lord of the Universe Ribono Shel Olam
(ree-boh-no Shel O-lahm)
Native American
Great Spirit O Wakan Tanka
(wah-kahn tahn-kah)
When do I use my Mantram?
I’m reminded to say my mantram whenever those unwanted thoughts enter in my head. However, it’s also important to do it in moments of gratitude as well. For example, my happy place is hiking in the forest near us with our German Shepard dog. At the top of a hill near a stream, I sit on a log and forest bathe. I take in all the wonderful sights and smells as I connect with my heart and repeat Maranatha in my mind. If I have the misfortune of contracting COVID-19, I already know I will make mantram repetition part of my daily routine.
Dr. Bormann encourages frequent use of mantra repetition for best results as you ” build the mental muscle of your mind”. Her recommendations for integrating mantra repetition into your life include many options:
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Your rational mind tells you not to worry and relax. Instead you feel the constant energy drain of unwanted thoughts and feelings. Perhaps this includes feelings of guilt that you aren’t doing enough. Or, doing things well enough during this pandemic. Your friends tell you meditation would help decrease anxiety and be present. But what they don’t know is that when you tried, after three deep breaths you always came right back to those anxious thoughts.
I can relate. For example, in the last several years, I keep having negative chatter pop up in my head regarding past mistakes. This includes perceived errors both big and ridiculously small, and going back to childhood! I’ve never been a successful “meditator” to keep from following those unwanted thoughts down the rabbit hole. However I’ve learned of an easy method to calm my mind and reset my thinking: it’s called mantram repetition. Usually by the third one, those ruminating thoughts are gone and my mind is off on a more productive path. It’s been empowering.
What is the Difference between a Mantra and a Mantram?
Both the words mantra and mantram have the same spelling in Sanskrit, however in the West, the difference is more distinct. A mantra is generally seen as a motivational statement, slogan, or chant. Examples include, “trying times are for trying”; “onward and upward”; “less is more”; or “I am fearless”. In contrast, a mantram is a spiritual word, phrase, or brief prayer that we repeat to ourselves. This mantram repetition slows our thoughts and focuses our awareness. It calms the mind, body, and spirit.
Benefits of Mantram Repetition
Dr. Jill Bormann is a psychiatric mental health nurse scientist who has been doing research for over two decades on this topic. She developed the Mantram Repetition Program. Her research studies provide objective evidence of positive effects of mantram repetition. These effects include:
- Improvement in:
- Ability to be present
- Depression
- PTSD symptoms
- Mental health quality of life
- Spiritual well-being
- Reduced levels of:
- Perceived stress
- Anxiety
- Anger
- Insomnia
There are specific mantrams recommended for use as sacred words. Review the suggestions in the table below and choose one that is in alignment with your religious/spiritual beliefs. Carefully pick one that invokes positive feelings (e.g., strength, support), has special meaning to you, or the sound of the mantram resonates with you.
Suggested Mantrams by Faith Traditions
Christian
Jesus Prayer Lord Jesus Christ, son of God, have mercy on me
Mother of Jesus Hail Mary [or] Ave Maria
Son of God Om Yesu Christu [or] Jesus, Jesus
(ohm yay-soo kris-too)
Lord of the Heart
[or] our Lord Comes Maranatha
(mah-rah-nah-tha)
Muslim
Lord God, the One Allah, Allah
(aa-lah)
God is great Allahu Akbar
(aa-laa-hoo ak-bar)
In the name of God,
merciful, compassionate Bismillah ir-Rahman ir-Rahim
(bis-mi-lah eer-rah-maan eer-rah-eem)
Hindu
Eternal joy within Rama, Rama
(rah-mah)
Invocation to beauty
and fearlessness Om Namah Shivaya
(ohm naa-ma shi-vaa-ya)
In honor of the Divine Mother Om Bhavani
(ohm-baa-vaa-nee)
Names of God Hare Rama; Hare Krishna [Mahamantram]
(ha-ray raa-ma; ha-ray- kri-shna)
Buddhist
Jewel (self) in the
lotus of the heart Om Mane Padme Hum
(ohm mah-nee pahd-may hume)
I bow to the Buddha of
Infinite Light Namo Amida Butsu
(nah-mo boot-see-yah)
Jewish
Blessed art Thou, King
of the Universe Barukh Atah Adonai
(ree-boh-no shel o-lahm)
Lord of the Universe Ribono Shel Olam
(ree-boh-no Shel O-lahm)
Native American
Great Spirit O Wakan Tanka
(wah-kahn tahn-kah)
When do I use my Mantram?
I’m reminded to say my mantram whenever those unwanted thoughts enter in my head. However, it’s also important to do it in moments of gratitude as well. For example, my happy place is hiking in the forest near us with our German Shepard dog. At the top of a hill near a stream, I sit on a log and forest bathe. I take in all the wonderful sights and smells as I connect with my heart and repeat Maranatha in my mind. If I have the misfortune of contracting COVID-19, I already know I will make mantram repetition part of my daily routine.
Dr. Bormann encourages frequent use of mantra repetition for best results as you ” build the mental muscle of your mind”. Her recommendations for integrating mantra repetition into your life include many options:
- While waiting
- For a job interview, or in a grocery or ticket line
- For the bus, plane, train, taxi, or other transportation
- For a doctor’s appointment or lab tests
- For people who are late
- While doing mechanical tasks that don’t require one’s full attention
- Washing dishes, sweeping, vacuuming, dusting
- Lawn mowing, raking, gardening, watering plants
- Brushing teeth, combing hair, bathing or showering
- Sawing, digging, hauling, painting
- While exercising
- Walking or jogging, swimming or bike riding
- Doing any repeated exercise
- When dealing with annoying situations
- Getting cut off in traffic
- Tackling an unpleasant job
- Struggling with insomnia or nightmares
- Dealing with difficult people
- While on hold on the telephone
- When bored
- Other times
- Before meals or going to sleep
- While in the presence of a dying person
- While dealing with pain, illness, or surgery
- When dealing with likes or dislikes
- For ruminating thoughts, compulsions and/or addictions
- To manage unwanted emotions
- Depression
- Fear
- Resentment
- Greed
- Frustration
- Anxiety
- Impatience
- Jealousy
- Anger
- Guilt
- Irritability
- Over-excitement
- Video:
- Peer-reviewed articles:
- Mantram Repetition: a Portable Practice for Being Mindful
- Practice Intentionality & Presence with Mantram Repetition
- Mantram Repetition as a Portable Mindfulness Practice: Applications During the COVID-19 Pandemic
- Individual Treatment of Posttraumatic Stress Disorder Using Mantram Repetition: A Randomized Clinical Trial
- Relationship of Frequent Mantram Repetition to Emotional and Spiritual Well-Being in Healthcare Workers
- Responses to Mantram Repetition Program from Veterans with posttraumatic stress disorder: A qualitative analysis
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