Do you have a personal mantra?

You should.

Research shows that thinking of a word or phrase that affirms our values—and repeating it over and over—produces powerful physiological changes. It can lower our cortisol levels, enhance endurance and reduce perception of effort during physical exertion. Perhaps even more compelling, a mantra can quiet the mind…This isn’t a bad thing—as long as we’re thinking thoughts that are beneficial. But too many of us beat ourselves up, ruminating on the same negative beliefs.  Mantras can create and strengthen new neural pathways that are positive and not toxic. And that can make our brain much calmer and happier…

The earliest mantras appeared 3,500 years ago and were repetitive prayers or hymns. By the time meditative yoga developed, in the last few centuries B.C.E., mantras were being used to calm and control the mind. Modern mantras are still a sort of a prayer—for what we wish to be. They’re effective because they’re repetitive and simple, making them easy to turn into a habit. We don’t have to search for the positive thought to call up; we already have it.

People invoke mantras during times of stress…Some are just one word: “Breathe.” “Shine.” “Love.” Others are phrases: “This will pass.” “You’ve come this far, now push to go further.” How can you choose the best mantra for you? Not just any clichéd motto—“Just do it!”—will do. [Read more…]