Use Mantra Meditation for Stress Relief

Hope is a good mantra for stress relief.

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Mantra meditation is one of the simplest and easiest-to-learn meditation techniques. Like other forms of meditation, it can change your stress levels at the moment with a single session or can change the way you manage stress from now on with repeated practice. And it has the benefit of being simple to learn and customize to meet your specific needs for stress management.

Benefits of Mantra Meditation

If you are reading this, you have probably already heard that meditation is a powerhouse of a stress reliever because of all of the ways it can improve your outlook and overall health. 

Meditation has been linked to a reduction of chronic stress as well as decreases in heart rate and blood pressure, an increase in immune system functionality, and many other benefits.

Mantra meditation, in particular transcendental meditation, has also been linked with a decrease in intrusive thoughts, and an increase in meaning and quality of life in HIV patients. It has been linked to reduced stress, anxiety and anger and increases in quality of life in nurses. Another study on veterans found that mantra meditation reduces the occurrence of intrusive thoughts and minimizes stress as well. Many people find that mantra meditation is simpler to master when they are starting out because it provides an empowering focal point; many people find it difficult to keep redirecting their thoughts to the present moment and instead feel that it is easier to have something more specific to grasp onto.

The bottom line is, with mantra meditation, you may feel less stressed after one session. With repeated practice, you may find yourself less reactive to future stress. Practicing mantra meditation is easy. Here's how:

  1. Set Aside a Few Minutes and Get Into a Comfortable Position
    1. At first, it's best to have a quiet room, free of distractions. With repeated practice, you may find yourself able to practice mantra meditation anywhere and under more chaotic circumstances.
  2. Choose a Mantra for Meditation
    1. A mantra is a word or phrase that you repeat to yourself out loud or silently. It can be a more classically significant spiritual word like the Hindu, 'Aum,' (aka Om) or it can be a word or phrase like, 'Calm' or 'I am at peace.' The words or sounds you choose aren't important as long as they are simple and comfortable for you to repeat.
  3. Close Your Eyes and Repeat Your Mantra to Yourself
    1. As you do so, try to focus only on the sound and feel of your mantra and nothing else. If you find other thoughts creeping into your head, thank yourself for noticing, and gently redirect your attention to your mantra.
  4. Continue for Several Minutes
    1. That's it. Just continue to repeat your mantra and focus on the sound and the way it feels to make the sound. Redirect your attention away from distractions, and back to your mantra. You can start with 5- or 10-minute sessions and work up to 20 or 30; with mantra meditation, any practice time is better than none.


  1. Try to practice mantra meditation anywhere from several times per week to twice a day. Many people find it easiest to try for a quick session once a day so it becomes a regular habit but doesn't take excessive amounts of time.
  2. You can repeat the sound silently in your head if you're more comfortable with that. Some people find this to be easier and it makes them less self-conscious if they live with others.
  3. You can also do mantra meditation while walking to combine exercise with meditation. Just use your mantra rhythmically as you step.
2 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. David Lynch Foundation. Reducing stress and anxiety and brightening the outlook of people living with HIV/AIDS.

  2. Nidich S, Mills P, Rainforth M, Heppner P, et al. Non-trauma-focused meditation versus exposure therapy in veterans with post-traumatic stress disorder: a randomised controlled trial. The Lancet Psychiatry. 2018; 5:12: 975-986. doi:10.1016/S2215-0366(18)30384-5

By Elizabeth Scott, PhD
Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.