Mantra. Personal declaration. Affirmation. Intention. Positive statements go by many names. But what are they for? And do they really have benefits?
Merriam-Webster defines mantra as: 1. a sound, word, or phrase that is repeated by someone who is praying or meditating 2. a word or phrase that is repeated often or that expresses someone's basic beliefs. Mantras are often short statements written in the present tense that can be posted in areas that are frequently seen, like the front door or a mirror. I like to think of a mantra as a tool to help create awareness of values. By choosing a mantra that supports a positive value, it allows you to focus on that value when things become stressful or feel overwhelming. In other words, they can help center our attention back to the things that matter most to us.
Aside from serving as a reminder of your values, mantras have a variety of brain benefits. A research team at Carnegie Mellon University found that focusing on something important can facilitate better problem-solving and creativity for those under high stress. Another study scanned the brains of 67 participants and found that self-affirmations activate the reward center of the brain and that affirmations that target future behavior are associated with greater self-focused brain activity.
Are they foolproof?! Unfortunately, no. What's important to remember is that they serve as a portable, easily-accessible reminder of what's important to you. If the monthly mantra doesn't feel genuine to you, please feel free to create your own. A mantra should feel honest and accurately reflect your values. Keep it real! A mantra of 'I treat my body with love and respect' might feel like a lie after a binge eating episode. That mantra can be reworded to something along the lines of, 'I am sometimes discouraged by my eating habits. I am learning to do better and treat my body with respect'. This is not an excuse to eat whatever you want, but simply a gentle reminder that everyone strays from their goals from time to time.
Feel free to print out this mantra and post it somewhere you will see if often. Or take a few minutes to create and write out a mantra that highlights your current goals and values. Try to say your mantra out loud daily and/or whenever you need a reminder of your values. Remember to be gentle with yourself. You may not notice or feel a difference at first, but practice makes better!
For more information, check out the following articles and sites:
NEUROBIOLOGICAL CHANGES EXPLAIN HOW MINDFULNESS MEDITATION IMPROVES HEALTH
Do Affirmations Work? Yes, If You Know the Rules!
HEADSPACE
Merriam-Webster defines mantra as: 1. a sound, word, or phrase that is repeated by someone who is praying or meditating 2. a word or phrase that is repeated often or that expresses someone's basic beliefs. Mantras are often short statements written in the present tense that can be posted in areas that are frequently seen, like the front door or a mirror. I like to think of a mantra as a tool to help create awareness of values. By choosing a mantra that supports a positive value, it allows you to focus on that value when things become stressful or feel overwhelming. In other words, they can help center our attention back to the things that matter most to us.
Aside from serving as a reminder of your values, mantras have a variety of brain benefits. A research team at Carnegie Mellon University found that focusing on something important can facilitate better problem-solving and creativity for those under high stress. Another study scanned the brains of 67 participants and found that self-affirmations activate the reward center of the brain and that affirmations that target future behavior are associated with greater self-focused brain activity.
Are they foolproof?! Unfortunately, no. What's important to remember is that they serve as a portable, easily-accessible reminder of what's important to you. If the monthly mantra doesn't feel genuine to you, please feel free to create your own. A mantra should feel honest and accurately reflect your values. Keep it real! A mantra of 'I treat my body with love and respect' might feel like a lie after a binge eating episode. That mantra can be reworded to something along the lines of, 'I am sometimes discouraged by my eating habits. I am learning to do better and treat my body with respect'. This is not an excuse to eat whatever you want, but simply a gentle reminder that everyone strays from their goals from time to time.
Feel free to print out this mantra and post it somewhere you will see if often. Or take a few minutes to create and write out a mantra that highlights your current goals and values. Try to say your mantra out loud daily and/or whenever you need a reminder of your values. Remember to be gentle with yourself. You may not notice or feel a difference at first, but practice makes better!
For more information, check out the following articles and sites:
NEUROBIOLOGICAL CHANGES EXPLAIN HOW MINDFULNESS MEDITATION IMPROVES HEALTH
Do Affirmations Work? Yes, If You Know the Rules!
HEADSPACE
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