Mantra meditation

There is a misconception that meditation must involve extended periods in seated stillness within a temple for it to be effective. And while that setup is one (rather ideal) option, meditative moments can be called upon anytime, anywhere.

One form of meditation I find accessible and helpful for people of all ages and backgrounds is mantra meditation, which entails concentrating on a specific phrase, affirmation, or personal statement that resonates with you.

You can practice mantra meditation while driving, waiting in line, anywhere—the sky’s the limit.

When things feel like they are spinning out, one mantra I bring to mind is You live on a planet, largely surrounded by water, that is slowly turning. Straightforward, succinct, descriptive. Repeating this mantra to myself while using the breath as an anchor helps me cultivate calm when I am beginning to feel swept away.

Most recently, I called upon this mantra when traveling in Tunisia—a vibrant tapestry of a country but one that also comes with a fair share of swirling chaos.

Whatever your mantra may be, clarify it in your mind’s eye, and repeat it slowly and intentionally to yourself for 5-8 cycles of breath—or for however long you need—and afterwards, notice how you feel.