The power of mantras: Silencing the ego and our mind by taking control of our thoughts
(6 min read)

Helen McLucas

In the hustle and bustle of modern life, our minds are often plagued by incessant chatter, self-doubt, and anxiety. This non-stop stream of thoughts is called the monkey mind, a term derived from Buddhism that refers to a mind that is restless, unsettled, and prone to incessant chatter. This metaphorical monkey leaps from one thought to another, often driven by anxiety, fear, and distraction.

The significance of controlling the monkey mind lies in its tendency to dwell on negative thoughts, which can lead to heightened stress, anxiety, and even depression. By mastering our thoughts and cultivating mental discipline, we can reduce the influence of these negative thought patterns, fostering a more peaceful, focused, and productive state of mind. This is crucial for our overall mental well-being and for navigating life's challenges with clarity and resilience.

One powerful tool to combat our monkey mind is the use of mantras. A mantra is a word or phrase repeated during the day or in meditation, that helps to focus the mind and cultivate a sense of control and inner peace.

How mantras work

Mantras work by providing a focal point for the mind. When we repeat a mantra, we anchor our attention to the present moment, which helps to quiet our endless stream of thoughts. The rhythmic repetition of a mantra can also induce a state of relaxation, similar to the effects of deep breathing or other forms of meditation.

Mantras

Mantras are a simple, effective and zero-cost tool for silencing the mind. There are traditional mantras, such as Om or So Hum, which also produce an actual physical vibration corresponding to both a specific spiritual energy frequency and a state of consciousness.

Some of my favourite non-traditional mantras are:

• Breath and believe. Deep breathing is wonderful in calming the mind.
• I am ok with that, even when you are not. Repeating this slows the breathing and turns off stress.
• Let it out and let it go. Letting go of negative thoughts and emotions improves one's health, however, we first need to let them out by acknowledging and expressing our feelings before letting them go.
• I am enough or I am good enough just the way I am. Most of us have the opposite running on repeatL 'I am not good enough.' A similarly powerful mantra that promotes a positive, peaceful state is I have enough, I do enough, I am enough.
• I will achieve great things through daily, small steps. This keeps our focus on the present, one day at a time.

The science and spirituality of mantras

Mantras have been used for centuries in various spiritual traditions, particularly in Hinduism and Buddhism. The word 'mantra' is derived from the Sanskrit words manas (mind) and tra (tool or instrument). Thus, a mantra is essentially a tool for the mind. The repetition of a mantra can create a meditative state, allowing the mind to transcend its habitual patterns of thought.

Scientifically, the practice of using mantras, particularly in meditation, has been shown to turn on the parasympathetic nervous system or the body's rest/digest/relax response, which creates a state of deep rest that turns off the sympathetic nervous system or the body's physical and emotional stress responses.

Studies have demonstrated that repeating a mantra during the day or in meditation can reduce anxiety, lower blood pressure, and improve overall mental health. By focusing on a specific word or phrase, individuals can divert their attention from negative thoughts and create a sense of calm and stability.

From stress reduction to improved mental health and cognitive function, the evidence overwhelmingly supports the efficacy of mantra meditation in alleviating stress, enhancing emotional resilience, and fostering inner peace among practitioners … emerging neuroscientific research sheds light on the underlying neural mechanisms, illuminating how mantra meditation exerts its beneficial effects on the brain.¹

The role of the observer self

Central to the practice of repeating mantras is the concept of the observer self. The observer self is the part of our consciousness that remains aware and detached from our thoughts and emotions. It is the silent witness to our internal experiences. Practising daily mantras helps to cultivate this observer self, allowing us to watch our thoughts without becoming entangled in them.

The observer self is crucial for silencing the monkey mind. By recognising that we are not our thoughts and our thoughts are not real, we can begin to distance ourselves from negative mental patterns, reducing their power over us. This detachment creates a space where we can respond to situations with greater clarity and calmness, rather than reacting impulsively.

The ego versus the observer self

Importantly, the observer self plays a crucial role in managing the ego, allowing us to gain more control over our reactions and behaviours. When we invoke the observer self, we essentially create a mental space that separates our true self from the ego-driven responses that often dominate our thinking. This process involves stepping back and witnessing our thoughts and emotions without attachment or judgment. By doing so, we reduce the power of the ego, which thrives on reactive, negative patterns.

When the ego is switched off or quietened, we are less likely to be driven by fear, pride or other self-centred motivations. This heightened state of awareness enables us to respond to situations more thoughtfully and calmly. Instead of being swept away by automatic reactions, we can choose our actions based on a clearer, more balanced perspective. This not only enhances our emotional regulation but also fosters a sense of inner peace and resilience. By regularly practising this mindful observation, we can cultivate a more stable, controlled, and positive approach to life.

Turning on the observer self

Invoking the observer self in a stressful situation involves taking a step back from the situation and observing your thoughts and emotions without becoming overwhelmed by them. Here are some steps to help you achieve this:

1. Pause. Take a few moments to pause and focus on your breathing. Deep, slow breaths can help calm your mind and create a space for observation.
2. Acknowledge your feelings. Recognise and accept your emotions without judgment. Acknowledge that it's okay to feel stressed or anxious.
3. Shift perspective. Imagine stepping outside yourself and viewing the situation as an impartial observer. Notice your thoughts, emotions, and physical sensations as if you were watching someone else experience them.
4. Naming your thoughts and emotions. Mentally naming what you are experiencing creates a deep awareness and permission to accept your true feelings, for example, saying to yourself: 'I am feeling anxious,' or 'I am having a stressful thought.' This can create a sense of separation between you, your feeling and your immediate reactions.
5. Practise self-compassion. Be kind to yourself. Recognise that everyone experiences stress and that it's a natural part of life. Offer yourself the same compassion you would offer a friend in a similar situation.
6. Reflect and respond. After observing your thoughts and emotions, consider how you want to respond. Choose actions that align with your values and long-term well-being rather than reacting impulsively.

By being aware of the role of the observer self and regularly practising these steps, you can strengthen your ability to invoke the observer self, leading to better personal emotional regulation and a greater sense of calm in stressful situations.

The sound vibrations of mantras can have a profound impact on our mental state. For instance, the mantra OM is believed to resonate with the frequency of the universe, promoting a sense of unity and harmony. Another mantra is So Hum, which means 'I am that.'

Other therapeutic tools for silencing the mind

While mantras are powerful, they are not the only tools available for quieting the monkey mind. Tools such as mindfulness meditation, spiritual meditation, Yoga, Tai Chi, Qigong, journaling, and others are excellent in helping calm the monkey mind.

In a world where our minds are constantly bombarded with information and distractions, mantras offer a sanctuary of peace and clarity by empowering us to take control of our thoughts and foster mental well-being. Importantly, mantras reinforce a sense of connectedness with the larger reality, helping to dissolve the ego and its incessant demands.

Embracing these practices can lead to a more balanced, centred, and fulfilling life, unlocking a wealth of benefits for their mental and emotional well-being.

¹ Exploring the Multifaceted Benefits of Mantra Meditation for Enhancing Wellbeing in Young Adult Females: A Comprehensive Review.

Further reading

Scientific Evidence of Health Benefits by Practicing Mantra Meditation: Narrative Review (2022). Int J Yoga. NIH National Library of Medicine. This review discovers evidence that mantra meditation can provide various degrees of beneficial effects on stress, anxiety, hypertension, and immunity.

Dopamine Primer: How dopamine makes us human. Psychology Today.

Helen McLucas (JP, MBA, Dip Counselling, Dip Hypnotherapy and Psychotherapy, ASCH Board Member, Counselling Psychotherapist, Clinical Hypnotherapist | Community Leader | Mental Health & Disability Advocate), is passionate about unlocking the potential within individuals through the transformative power of a range of therapy tools, especially hypnotherapy. As a community leader and advocate, Helen actively engages in initiatives that promote community health and wellbeing and inclusivity. Helen's advocacy extends to championing the rights of individuals with disabilities and mental health issues ensuring their voices are heard and respected.