Future Uncertainty Stress

Meditation

Mantra Meditation

Purpose:

Mantra meditation involves repeating a specific word, phrase, or sound (mantra) to focus your mind and create a sense of calm. This practice helps you clear your thoughts, reduce stress, and create mental clarity, especially in the face of future uncertainties.

Science:

  • Activates Brain Regions for Calm: Repeating a mantra activates the areas of the brain associated with relaxation, helping to reduce the overactivity of the stress response system.

  • Reduces Cortisol Levels: The focused repetition of a mantra has been shown to lower cortisol, the body’s stress hormone, leading to reduced anxiety about future uncertainties.

  • Enhances Emotional Regulation: By promoting a calm and focused mind, mantra meditation improves your ability to regulate emotions and respond thoughtfully to stress.

  • Improves Focus and Clarity: The practice strengthens attention and mental clarity, allowing you to better navigate feelings of uncertainty and future-related stress.

When to Use:

  • Before stressful events or situations

(ie. when you are anxious about upcoming college applications or decisions, uncertain of life plans or life changes when you need grounding or a reminder of who you are and your inner strength)

  • During moments of future worry

(ie. when you are in a “what-ifs” spiral, when you feel overwhelmed or underwhelmed about your future)

  • After events of stress that impact your future

(ie. when seeking clarity or a reminder of who you are, when feeling worry or uncertain about future-impacting decisions)

How to Use:

  1. Choose Your Mantra: Select a calming word, phrase, or sound (e.g., "peace," "I am capable," or "so hum").

  2. Find a Comfortable Position: Sit in a quiet place, ensuring you're comfortable and free from distractions.

  3. Focus on Your Breath: Take deep, slow breaths to relax your body and mind.

  4. Repeat the Mantra: Begin repeating your mantra silently or aloud with each breath. Focus solely on the mantra and let go of any other thoughts.

  5. Refocus as Needed: If your mind starts to wander, gently bring it back to the mantra without judgment. Continue for 5–10 minutes or until you feel more relaxed.

Tools:

To practice Mantra Meditation try our:

  • Personal Mantra Creation Guide

  • Mantra & Affirmation Card Deck