Mantras have been known for centuries, especially in India, where they are very important. However, it is only now that psychology and neuroscience have begun to take an interest in them and rediscover their power.
Strengthened by breathing and concentration, the benefits of mantras are not limited to emotional health, but can extend to the body, making them a meditative practice that we can include in our routine. And above all, we don't need to spend a lot of time: 10 or 15 minutes a day is enough.
What is a mantra?
The word "mantra" comes from Sanskrit and can be translated as "mental tool" or "thinking tool". But if we pay attention to its etymology, it reveals a deeper meaning. The root "man" means "mind" and "between" "liberation", so the literal meaning of mantra would be "that which frees the mind".
Therefore, mantras are a combination of transcendental sounds to free the mind from the anxieties of everyday life. They are a sentence, a word or a syllable that is repeated continuously and rhythmically. Because they keep the mind busy, they have the power to stop the habitual flow of thoughts and worries to clarify our vision and facilitate relaxation.
What types of mantras are there?
There are several types of mantras. Traditional mantras usually come from Sanskrit as many have their roots in Hinduism. In fact, each mantra is thought to vibrate in a unique way and affect our mind and body in different ways.
In a general sense, we can refer to two main types of mantras:
1. Tantric mantras. These mantras are derived from the Tantras and are practiced for specific purposes, such as promoting longevity, maintaining health or healing an illness. They are often more difficult to practice and, according to Hindu tradition, must be learned from a guru.
2. Puranic mantras. They are relatively simple and easy to learn, so anyone can recite them. They are used to calm emotions and find a state of relaxation and concentration.
One of the most popular mantras among Tibetan Buddhists is "Om mani padme hum", which focuses on developing compassion. "Om gam ganapataye namaha" is another mantra widely used to find the strength to help us face life's challenges and come out strengthened.
However, there are other simpler mantras, such as the universal and famous "Om". In Hindu culture, "Om" it is the original and primal tone of the universe as it is believed that the whole universe is always pulsating and vibrant. It is the sound of creation. In fact, it is curious that when this mantra is recited, it vibrates at the frequency of 136,1 Hz, which is the same that has been found in everything in nature, according to a study conducted at the Amity University.
Sanskrit, which is the language of most mantras, is said to have a profound impact on the body and mind. It could be because it is the mother of all languages, as most modern languages evolved from Sanskrit. In fact, Jung suggested that Sanskrit mantras act on our unconscious mind by activating ancient archetypes. In any case, Sanskrit is also a very rhythmic language and, to some extent, it mimics the sounds of nature, which can reinforce its mental impact.
How do mantras affect the brain?
Language has a profound impact on our brains and emotions. When we hear certain sounds, we experience particularly strong visceral reactions. A scream can generate an instant reaction of tension and fear. Hearing a wolf howling in the middle of the night can make us feel irrational fear. The sound of a traffic accident triggers the adrenaline. A cat's purr soothes and relaxes us. A song can give us goosebumps. A child's laughter makes us smile. Hateful words generate hate, while kind words generate compassion and love.
Therefore, it is reasonable to assume that mantras also have an effect on an emotional and physical level. In fact, several studies conducted with functional magnetic resonance imaging while people chanted mantras have shown that major changes in brain function occur.
Research conducted at the University of Hong Kong found that mantras can generate an increase in alpha and theta waves in the brain. The alpha and theta waves are those that facilitate a state of relaxation, creativity and visualization.
Mantras have also been found to "deactivate" cortical areas of the brain related to reasoning and logic while activating the default neural network, which has been associated with mental activities such as creative problem solving, artistic talent, ethics and introspection. In this way the brain effortlessly enters a state of full concentration.
At the same time, mantras activate areas of the brain such as the thalamus, which is related to sensory perception, and the hippocampus, which is related to memory and learning, which could help us improve our cognitive performance. Furthermore, they facilitate the interconnection between the two cerebral hemispheres, allowing our brain to function as a perfectly integrated whole.
The benefits of mantras for the mind and body
New research is published every year on the benefits of listening to mantras. A meta-analysis of over 2.000 studies over the past 40 years concluded that "Mantras can improve mental health and negative affect in people", acting specifically on anxiety, stress, depression, exhaustion, anger and distress.
One of the keys is that mantras generate a relaxation response that not only calms the mind and drives away thoughts and worries, but also synchronizes breathing and heart rate, generating a state of inner peace.
Another small-scale study conducted with children from the Amity University found that chanting mantras for as little as 15 minutes has a beneficial effect on IQ. Children who chanted mantras had better cognitive performance on school tests.
But perhaps the most interesting fact is that the benefits of mantras extend to the physical level. A study developed at the University of West Virginia analyzed the effects of mantra meditation on telomere length (on which our aging depends), telomerase activity (the enzyme that stretches telomeres) and plasma amyloid levels. β (a peptide that has been linked to neurodegenerative diseases).
After 12 weeks, practicing 12 minutes a day, people who followed the mantra meditation program showed improvement in these plasma markers. They presented "Improvements in cognitive function, sleep, mood and quality of life, suggesting possible functional relationships", according to these scientists.
In fact, there is evidence that the health benefits of mantras do not depend on our belief in them, but on concentration. As George Leonard wrote: “In the heart of each of us, whatever our imperfections, there is a silent pulse with a perfect rhythm, composed of waves and resonances, which is absolutely individual and unique, but still connects us with the whole universe”.
Although science still has a long way to go to understand the effects of mantras on our mind and body, the truth is that this practice helps us regain essential psychological balance which can become a solid foundation on which to build a style of life that takes care of our physical health.
How to choose a personal mantra?
It is not essential that you learn Sanskrit mantras. The most important thing in choosing a personal mantra is that it has a special meaning that resonates in you. The mantra you choose should direct your energy and intention to achieve that relaxed state. So you can choose a classic mantra or use a short word or phrase and make it your own mantra.
How to know if the mantra works?
If you recite a mantra for 10 minutes every day, you will know in no time if you have chosen the right sounds for you. The first sign is that it should fully grab your attention, bringing you to the here and now, since the main goal is to calm the mind and banish that constant stream of thoughts. The second sign that you have chosen the right personal mantra is that it makes you feel good, calm and empowered.
As a general rule, when you recite a mantra you have to go through different states of consciousness, which will tell you if the mantra is beneficial for you:
• Relaxed and concentrated state of mind. Since the mantra must replace habitual thoughts, distractions and worries, the mind is able to relax and focus, without anything disturbing it.
• Rotation of consciousness around the mantra. Gradually you will notice that your mind begins to "spin" around the mantra, accumulating thatemotional energy that you were wasting on worries and distractions.
• State of Sakshi Bhava. It is a particular state, also known as "witness consciousness", where you become an impartial observer of your mind. You can observe the psychological phenomena that are happening without clinging to thoughts, feelings and sensations, so that they do not generate aversion or attachment.
• Loss of consciousness of the external world. When you use the appropriate meditation mantras, it is likely that at some point you lose the connection with your environment and your consciousness transforms into a state of introspection.
• Awareness of the mantra. When you practice a lot, you can lose the consciousness of "I" as you completely unite with the mantra. It is a state where you forget yourself in order to dedicate yourself body and soul to meditation.
How to recite a mantra?
If you want to recite a personal mantra, you can do it in three different ways:
1. Baikhari (audible). It involves reciting the mantra aloud, a practice recommended for those who are taking their first steps in meditation as it facilitates concentration.
2. Upanshu (whisper). In this case it is not necessary to raise the voice, the mantra is recited in a low voice, so it is a technique suitable for those who already have some practice with mantra meditation.
3. Manasik (mental). To recite a mantra it is not necessary to speak or whisper, you can even repeat it mentally. It is a more complex practice, as it requires greater concentration so that thoughts and worries do not interfere with the chanting of the mantra, but it usually leads to higher states of consciousness.
Sources:
Gao, J. et. Al. (2019) The neurophysiological correlates of religious chanting. Nature; 9:4262.
Innes, KE et. Al. (2018) Effects of Meditation and Music-Listening on Blood Biomarkers of Cellular Aging and Alzheimer's Disease in Adults with Subjective Cognitive Decline: An Exploratory Randomized Clinical Trial. J Alzheimers Dis; 66 (3) 947-970.
Lynch, J. et. Al. (2018) Mantra meditation for mental health in the general population: A systematic review. European Journal of Integrative Medicine; 23:101-108.
Chamoli, D. et. Al. (2017) The Effect of Mantra Chanting On the Performance IQ of Children. In: ResearchGate.
Dudeja, J. (2017) Scientific Analysis of Mantra-Based Meditation and its Beneficial Effects: An Overview. International Journal of Advanced Scientific Technologies in Engineering and Management Sciences; 3 (6): 21.
Simon, R. et. Al. (2017) Mantra Meditation Suppression of Default Mode Beyond an Active Task: a Pilot Study. ; 1: 219–227.
Berkovich, A. et. Al. (2015) Repetitive speech elicits widespread deactivation in the human cortex: the “Mantra” effect? Brains and Behavior; 5 (7): e00346.
Admission What is a personal mantra? Take advantage of its advantages by choosing yours was published first in Corner of Psychology.
