Many people try meditation but struggle with “too many thoughts.” A mantra can help. A mantra is a word or phrase you gently repeat to focus your mind and settle your breath. You don’t need to belong to any religion to use mantras. Think of them as friendly tools that bring calm, clarity, and a warm, steady feeling inside.
Below are ten time-honored mantras from Hindu and Buddhist traditions. For each, you’ll find: the mantra (with pronunciation), a simple meaning, why it works, and how to practice it in daily life. Use a conversational pace. Be kind to yourself. Even 3–5 minutes a day can make a difference.
1) Om
Pronunciation: “AUM” (stretch it: A-U-M)
Meaning (simple): The universal sound; the vibration of everything.
Why it helps: The long, humming sound settles restless thoughts and relaxes your nervous system. It’s like pressing a natural “reset” button.
How to practice: Sit comfortably. Inhale gently; on the exhale, chant “Ooooo…mmm.” Feel the “O” in the chest and the “M” buzzing in the head. Repeat 3-9 times at the start or end of meditation or any time you need instant centering.
2) Gayatri Mantra
Pronunciation: “Om bhur bhuvah swaha, tat savitur varenyam, bhargo devasya dheemahi, dhiyo yo nah prachodayat.”
Meaning (simple): A prayer to the divine light to brighten our mind and guide our actions.
Why it helps: It fills the mind with a clear, “morning-sun” feeling hopeful, bright, and focused.
How to practice: Best at sunrise or sunset, but any quiet time works. Repeat 3, 9, or 108 times. Don’t worry about perfect Sanskrit; sincerity matters more. Let each line feel like light entering your heart and mind.
3) Mahamrityunjaya Mantra
Pronunciation: “Om Tryambakam Yajamahe, Sugandhim Pushti Vardhanam, Urvarukamiva Bandhanan, Mrityor Mukshi Yamamritaat.”
Meaning (simple): A healing prayer to Shiva Please free me from fear and harm; bless me with health, strength, and long life.”
Why it helps: The rhythm is steady and reassuring. It’s wonderful when you feel anxious, unwell, or emotionally heavy.
How to practice: Repeat 11, 21, or 108 times. You can dedicate the chant to yourself or someone who needs support. Breathe slowly; imagine calm strength filling your body.
4) Om Namah Shivaya
Pronunciation: “Om nah-mah shi-vah-yah”
Meaning (simple): “I bow to the divine within (Shiva).”
Why it helps: It softens the ego, grounds emotions, and reminds you that there is peace and wisdom inside you already.
How to practice: Repeat aloud or silently for 5–10 minutes. You can sync it with your breath: inhale “Om namah,” exhale “Shivaya.” Use it anytime in the morning, during a stressful moment, or before sleep.
5) So Hum
Pronunciation: “So Hum” (inhale “So,” exhale “Hum”)
Meaning (simple): “I am that” I am one with the larger reality; I am pure awareness.
Why it helps: It naturally follows your breath, so your mind focuses without strain. It creates a quiet, spacious feeling inside.
How to practice: Close your eyes. Notice the breath. Silently think “So” on the inhale, “Hum” on the exhale. If the mind wanders, gently return to breath + mantra. Perfect before sleep or as a midday reset.
6) Om Shanti Shanti Shanti
Pronunciation: “Om shan-tee shan-tee shan-tee”
Meaning (simple): “Peace, peace, peace” in me, around me, and in all beings.
Why it helps: Saying “peace” repeatedly softens tension, anger, and mental noise.
How to practice: Use as a closing mantra after meditation or yoga, or whenever emotions feel stirred. Say it slowly, with a long exhale. Repeat 3 times.
7) Om Mani Padme Hum
Pronunciation: “Om mah-nee pud-may hoom”
Meaning (simple): “Hail the jewel in the lotus,” awakening compassion and wisdom in the heart.
Why it helps: It melts tightness in the chest and invites kindness toward yourself and others. Great when you feel impatient or self-critical.
How to practice: Chant gently for 5–15 minutes. You can bring to mind someone who needs love, or radiate goodwill to everyone. Let the sound be smooth and steady.
8) Om Tare Tuttare Ture Soha
Pronunciation: “Om tah-ray too-tah-ray too-ray swaha”
Meaning (simple): Calling on Green Tara, the swift, compassionate protector to remove fears and obstacles.
Why it helps: It brings a brave, supported feeling, especially in uncertain times.
How to practice: Repeat 21 or 108 times. Imagine a soft green light around you, like protection and courage wrapping your heart.
9) Nam Myoho Renge Kyo
Pronunciation: “Nahm myo-ho ren-gay kyo”
Meaning (simple): “I devote myself to the Mystic Law of the Lotus Sutra.” I commit to awakening my highest potential.
Why it helps: The lively rhythm clears mental fog and builds confidence, determination, and compassion.
How to practice: Sit upright and chant out loud with a steady pace for a set time (start with 5–10 minutes). Focus on a positive intention or simply on the sound.
10) Lokah Samastah Sukhino Bhavantu
Pronunciation: “Lo-kah sa-mas-tah su-khee-no bha-van-too”
Meaning (simple): “May all beings everywhere be happy and free.”
Why it helps: It lifts you out of small worries and fills the heart with kindness, connection, and purpose.
How to practice: A beautiful closing mantra. Repeat 3–9 times at the end of meditation. As you chant, wish happiness for yourself, loved ones, strangers, and even difficult people.
How to Choose “Your” Mantra (and stick with it)
- Follow what feels good. Read the list once, then pick the mantra that makes your body relax a little or your heart feel warm. That’s your starting point.
- Keep it short and sweet. Begin with 3–5 minutes daily. Consistency beats intensity.
- Pair it with breath. Mantra + slow breathing is a powerful combo.
- Be gentle. Minds wander. That’s okay. Notice it, return to the mantra.
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Make it yours. Morning centering, midday pause, or bedtime wind-down use a mantra where it naturally fits your day.
A Simple 10-Minute Daily Routine
- Sit comfortably (chair or floor), spine relaxed and tall.
- Close your eyes. Take 3 slow breaths.
- Choose one mantra (for example, So Hum or Om).
- Repeat with the breath or softly out loud for 7–8 minutes.
- Close with peace: Say “Om Shanti Shanti Shanti” or “Lokah Samastah Sukhino Bhavantu.”
- Open your eyes and carry the feeling into your next action.
Gentle Troubleshooting
- “My pronunciation isn’t perfect.” No problem. Intention is more important than perfection.
- “I get restless.” Shorten the session, slow your exhale, or switch to “So Hum.”
- “I feel sleepy.” Sit a bit more upright and try a livelier chant like “Nam Myoho Renge Kyo.”
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“I feel emotional.” Totally normal. Let the feelings pass through while you keep the mantra soft and steady.
Closing Note
There’s no single “best” mantra for everyone. The best mantra is the one you’ll actually use, the one that helps you feel calm, clear, kind, and present. Start small, be consistent, and let the practice grow naturally.
May your meditation be peaceful, your heart light, and your day a little softer.
Om Shanti, Shanti, Shanti.
