Self-Care Mantras You Can Adopt Today (Plus Some Fun Extras)
En este artículo:
- What Are Mantras?
- How to Create Mantras
- How and When to Use Mantras
- Some Fun Self-Care Mantra Extras
- Your Self-Care Mantra Practice
“I am worthy. I am loved,” are words that I say to myself every morning to start my day. As I go through my daily routine of brushing my teeth, I repeat these words to myself in the mirror. When I’m in the shower, I will sing these praises at the top of my lungs. Even while I’m dabbing on my eye cream or using my gua sha, I’m still saying those words. These phrases are part of my daily affirmations. They help me get through the tough times and celebrate the joyous ones, too.
We are accustomed to hearing affirmations formed by using different conjugations of the verb to be like “I am” or “you are.” You can also use the same technique to create a mantra. Okay, before we go there you may be asking yourself what is a mantra?
Originating from Hinduism and Buddhism, a mantra is defined as a word or sound that’s repeated to help with concentration in meditation. A mantra can also simply be a positive phrase that you repeat, an affirmation. Now is this starting to make sense? When you say it over and over again, the affirmation becomes a mantra. The mantra becomes your truth and your way of life.
This is one of the reasons filtering out negative self-talk is important. Think about it, how many times have you said something unkind about yourself while looking in the mirror? When you’ve repeated those unkind words over and over, your brain associates that memorization as fact. Unknowingly, when we repeat negative talk to ourselves and even out loud, we are giving power to these words. In return, these words can become our mantras. What we focus on is what we amplify, so let’s make sure what we amplify is healthy for our well-being.
Part of what makes a mantra so magical is that a mantra is your truth, and you can speak that truth into existence. Hello, manifestation. Helping you get to the core of what you want to say to yourself means tapping into the energy of your seven chakras: crown, third eye, throat, heart, solar plexus, sacral, and root. Each chakra represents a different state of being. Here’s a cheat sheet:
- Root Chakra: Trust, I am/I have
- Sacral Chakra: Sexuality, creativity, I feel
- Solar Plexus Chakra: Wisdom, power, I do/I can
- Heart Chakra: Love, healing, I feel
- Throat Chakra: Communication, I speak
- Third Eye Chakra: Awareness, I see
- Crown Chakra: Spirituality, I know
If there’s a particular obstacle that I am dealing with in life and I need reassurance, this is when mantras come into play. I tune in to my body and notice what my body is feeling. I breathe into that space and listen to what it’s saying. When there is doubt, I note what that doubt is. Then I turn it into a positive.
"I don’t have the confidence to complete this task” becomes "I can do whatever I put my mind to.” That’s the affirmation. Now repeat it. “I can do whatever I put my mind to. I can do whatever I put my mind to. I can do whatever I put my mind to.” There’s your mantra!
When you are repeating this mantra, you feel it in the part of your body that needs the love. Saying “I can” goes right to my gut, my solar plexus, where my wisdom and power lie. The energy is swirling at my core and I feel the shift.
Other examples of mantras:
- I am enough. I am enough. I am enough. I am enough. I am enough.
- I see the light at the end of the tunnel. I see the light at the end of the tunnel. I see the light at the end of the tunnel. And I believe I can get there. And I believe I can get there. And I believe I can get there.
- You are worthy of love. You are worthy of love. You are worthy of love. You are worthy of love. You are worthy of love.
- It’s okay to take a break when you need it. It’s okay to take a break when you need it. It’s okay to take a break when you need it.
Notice that in every mantra you are assuring yourself of something. Forming that mantra can take the shape of addressing yourself as you or I. What you want to avoid is including any negative like no, none, not or including a comparison like better than. While there are exceptions to this rule, try to start off your mantra practice by embracing the positive.
This is where the fun begins. How you use your mantras is up to your imagination. You can use it when you really need to power through a difficult task or even when you need to relax your mind. I like to use mantras while I’m looking in the mirror. I will repeat the same phrase over and over again until I begin to embody the words of my mantra.
It’s the same thing as an athlete staring at themselves in the mirror at the gym while they’re lifting weights and saying something powerful to themselves under their breath. You can do this! You can do this! You can do this!
Borrowing from yoga traditions, I will often say a mantra when I am trying to calm myself. Maybe I’ve hit a stressful moment in my day and my anxiety is starting to get the best of me. I will simply close my eyes, focus on my breath, and speak my mantra. It may take a few seconds or it may take 20 minutes, but saying my mantra allows that negative story that’s been on repeat in my head to be replaced by something more affirming.
Make your mantra practice your own. You can go as deep as you want to here or keep it light. There are times that I’ve written my mantra on a sticky note and stuck it to my laptop or the wall above my desk. When I look up, it reminds me to stay on task and keep believing in myself.
Maybe creating a special self-care area in your home is more your speed. Get your altar in order with candles, an oil diffuser, or white sage so that the aromatherapy helps you lock into that zen state.
You can also incorporate your mantra into your more luxurious self-care rituals. When you’re relaxing in the tub reclining against your bath pillow, say your mantra. After a long day when you’re massaging your feet with a sugar scrub, you can repeat that mantra in your head. Yes, you do deserve this relaxation and abundance.
The key to mantras is genuinely believing the underlying truth behind your words. Perhaps at first you are uncertain, but deep down inside you can be honest with yourself. You can affirm yourself with words. Allow this practice of creating and saying mantras to become part of your everyday self-care rituals.
And, for some fun, here are some mantra-related items I love to use in my self-care practice:
So will you start incorporating mantras into your self-care practice? I hope you find it as grounding and affirming as I do.
Repeat after me: I am worthy and I am loved. I am worthy and I am loved. I am worthy and I am loved.
You are worthy and you are loved.