If you’re anything like me, you have a running mental to-do list that seems to grow with each day. From work demands to dealing with emotional labor — all of this noisy chatter can make it hard to find your inner calm. That’s why creating a personal mantra can come in handy.
The word mantra is derived from Sanskrit and is often used in meditation to quiet the loud thoughts. The gist of the practice involves evoking these sounds to defeat negative self-talk and create a deeper meditative state that brings peace to both body and mind. But we don’t have to spend all our time in the lotus position to reap the benefits of positive affirmation.
Maybe you have a beloved phrase you’d like to adopt or would like to discover your own. Here are a few steps for identifying and applying a personal mantra:
Write Down Your Biggest Accomplishments
Take a moment to think back to your three greatest achievements this past year — what stands out? You can include your proudest career moments or personal successes (like starting a budget and sticking with it). What are the feelings and thoughts that come to mind?
Jot Down Key Words
During your brainstorming, think of the values you associate with each accomplishment and write down a word that represents each feeling. Try to keep these short and sweet, for example, words like: persistence, joy, or inspiration.
Put it All Together
After finding and condensing your keywords, you can begin crafting your mantra. Remember: you don’t have to share it with anyone else, so it can be as uplifting and earnest as you like. One test to know that it’s the right phrase is that it will give you instant comfort when saying it aloud.
Use Your Mantra Daily
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