Meditation Mantras to Try This Week

By: Chelsey Spano

Meditation has been growing in popularity in recent years. We are all becoming increasingly self-aware and informed, thanks in part to social media. Discussions on mental health and mindfulness are coming to the forefront and we are embracing it with open arms – finally! Meditation mantras are words or phrases that you repeat and focus your attention to while meditating. You can say them out loud, or speak them silently in your mind. Do what feels right for you. Having a word or phrase to focus on helps to calm the mind. I am by no means an expert in meditation, let’s make that very clear. I have however, found a way to bring a very basic meditation practice into my busy life. And trust me, I always feel the impact afterwards.

Find a comfortable, calming environment where you can feel relaxed. Lay down on your back, or sit with your legs crossed and hands resting on your legs with your palms facing up. This is a position of openness, where your body can connect with your mind to accept the thoughts you are focusing on. You can light a candle or play some soothing spa-like music. And if you don’t want to make it too complicated, then keep it simple and just sit quietly for a moment. Choose your mantra and close your eyes. Focus on your breath by inhaling and exhaling slowly, and go for it! I recommend repeating the mantra 3-5 times. Connect positive thoughts or experiences that can relate to your mantra, and continually bring your mind back to the word or phrase.

photo: Kevin Bluer

photo: Kevin Bluer

Here are some meditation mantras to try this week:


I am grateful. With this one you can list things in your life that you are truly grateful for; maybe your health, your family, your home, your career, etc.


I give love, I receive love, I am love. All you need is love, cliché but true.


I am confident in myself & my abilities. No need to doubt yourself, you are the one and only you, find your confidence and share that truth.


I am patient and at peace. Waiting for certain things to happen in our life can be challenging. Impatience can deprive you of enjoying the present time & space. Slow down and find the good in the waiting.


I am worthy, because I am enough. You are deserving of good things just as you are.

Meditation can be quite powerful, and practicing it daily can help to keep you focused on goals, determine your mood, and help with stress management. You don’t have to be intimidated or think that it’s not for you, because in truth meditation is for everyone. And most of us probably already do some form of it whether we realize it or not. If you have those inner conversations in your mind to pump yourself up for a meeting, or get through your day, or your workout then you have the tools. Just pick your mantra, and clear your mind. Focus on it, feel it, and live it.

Dr. Chelsey Spano is a chiropractor & medical acupuncture provider from Hamilton, Ontario, Canada. She is a mom of two, a writer, an athlete, & fitness enthusiast who is passionate about health, wellness, and nutrition. Her mission is to share her knowledge and care for patients. She is excited to be a part of the Seek Minimal community to expand her reach and empower others to live a healthy lifestyle full of love, positivity and happiness.