Below is a brief explanation of the rationale behind the difference in usage.

1) All research on “mantram” repetition originates from the work of Eknath Easwaran who founded the Blue Mountain Center of Meditation in Tomales, CA. The guidelines for how to use a mantram in the West were first introduced by Easwaran in the 1960’s. He was raised in south India in Kerala and learned mantram repetition from his grandmother.

2) Easwaran explains that the word “mantra” and “mantram” are the same in Sanskrit. However, “mantram” is the neuter form as taught in India for thousands of years. “Mantra” is the masculine form used in modern linguistics. Today, the term “mantra” is commonly used to repeat anything — a slogan, motto, affirmation, or self-talk — so we use the word “mantram” to embrace the spiritual roots of the word.

3) When Sanskrit words are spoken without being embedded in a Sanskrit sentence, they are often left in their “stem” form; that is, they are not declined and they end in “a”, as in “yoga”, “deva”, “mantra,” etc. When speaking in Sanskrit, an unembedded word is often declined in either nominative (mantra) or accusative (mantram). Thus, “mantram” is the accusative case of the masculine word “mantra,” and declining it in this way is one way of using the word outside of a sentence when in a formal Sanskrit context.

The Mantram Repetition Program (MRP) consists of three skills that can be practiced daily: (1) mantram repetition; (2) slowing down, and (3) one-pointed attention. “Mantram repetition” is the practice of repeating a short, self-selected sacred word or phrase representing the highest power we can conceive, whether we call it God, the ultimate reality, or the Self within. The concept comes from the Sanskrit term “mantra” (which is commonly used mistakenly in the West to mean anything that’s repeated). Repeating words or prayers can be found in nearly every culture and tradition. As a mantram is repeated silently in the mind at any time or any place, over and over throughout the day or night, it serves to train attention for slowing down thoughts and improving concentration. Slowing down and one-pointed attention support the practice of mantram repetition and together, all three tools assist in raising one’s awareness of being in a hurry and multi-tasking. All three tools work together synergistically to bring us into the present moment.

Choose a mantram word or phrase with care. You can find a recommended list here on our site. Don’t make up your own mantram. Take into account your personal religious interests (or lack of them), your personal reactions to the words, and the practical significance of the words. Choose a mantram that comes from a traditional source. Such words carry a kind of transforming “charge” from having been repeated by millions of people over the centuries. The meaning can help transform your thinking as it helps to refocus it. Its “charge” can help bring stability even in the face of difficult times. Don’t make up your own.

Choose a mantram and try it for a few days or weeks. Then decide whether it is a tool that speaks to your own condition. When repeating a mantram, it isn’t necessary to think of the meaning. In fact, sometimes thinking about the meaning can lead you away from focusing on the words and become a distraction. By concentrating on the words, they will eventually penetrate into your subconscious and transform your thinking. You may have heard of the saying, “We are what we think.” Well, that’s the point of filling your mind with something inspirational, comforting, and positive. We will be able to calm ourselves and find a peaceful mental space with mantram repetition.

“Peace, peace” in English can have lots of associations for us (i.e., the Vietnam war, a peace sign, the peace dove, etc.), so repeating it in English may make it more difficult to achieve one pointed focus while repeating the words and therefore, makes you more susceptible to distractions. The final choice is always yours.

Mantrams are words that have an effect on the person who is repeating it. The more concentration you give to your mantram when repeating it, the greater the benefit. Any associations with mantram words are considered a distraction, even if pleasant. So when you repeat your mantram and you notice your mind drifting away, return your focused concentration completely on the mantram. You aren’t drawing energy from the word itself, but by repeating the mantram, your mind becomes calm and allows you to connect to the inner resources and energy already within you.

In the initial stages of mantram repetition, your mind (and yourself) will find all sorts of reasons to resist repeating it: “this is too silly, too easy, it won’t work, etc.” You are learning to train attention, much like training a puppy, and therefore, will need gentle persistence and patience in repeating the mantram as much as possible throughout the day, whenever you are relaxed or before going to sleep in order to experience results.

The best way to tell if it is “working” for you is to evaluate your reactivity to people and events that normally upset you. The changes are very subtle. After awhile, you’ll begin to notice an ability to “pause” before reacting, giving you more time to make choices about how to respond to annoying situations.

KEY POINTS

At first, repeat a mantram during non-stressful moments so your mantram will calm you in stressful times.

Silently repeat a mantram as often as possible throughout the day.

Always repeat a mantram while falling to sleep every night.

Use while waiting or when dealing with “annoying things”:

• For people who are late

• Standing in lines

• While “on hold” on telephone

• When getting cut off in traffic on freeway

• During arguments or disagreements with others

• Waiting for the elevator

• Prior to a job interview or public speaking

• Before answering the phone

• Before entering a patient’s room

• When sick and dealing with pain, illness, or surgery

• Before meals, to eat slowly

• For little compulsions or addictions

• For going to sleep or dealing with insomnia

• To deal with likes and dislikes to overcome rigidity

• In the presence of a dying patient or loved one when you want to “do” something and don’t know what to do

Use for daily tasks (while doing mechanical tasks that don’t require one’s full attention):

• Washing dishes, sweeping, vacuuming, dusting

• Raking, gardening, watering plants

• Brushing teeth, combing hair, bathing or showering

• While exercising such as walking, jogging, swimming, bike riding, or any repeated exercise where no special equipment is needed.

Use to manage unwanted emotions, such as:

• Depression, impatience, ruminating thoughts

• Fear, frustration, intrusive thoughts

• Anger or rage, guilt

• Greed, resentment

• Worry or embarrassment

• Anxiety, envy or jealousy

Use your mantram to focus, quiet oneself, and bring attention into the present moment.

Personal experiences illustrating the benefits of mantram repetition.

Veterans with with Post-traumatic Stress Disorder:

“I’m glad I learned the mantram. I don’t stay mad. I’m not angry. I’m not all stressed out. So I try and use the mantram the best I can to relieve the pressure, you know, cause we’re like . . . steam, you know, once you turn the fire up . . . you got to get rid of it, you know, and the mantram really works well.”

“. . . if I find myself getting into a bad mood or depressed…how can I say it…when I have no patience with myself and I find myself going back and beat myself up over issues or whatever, I have to…I do my mantram at that point in time….I get more relaxed where I can start thinking other thoughts.”

Family caregivers of patients with dementia:

“I used to do everything with either a radio or T.V. on. Now, I don’t even need any radio or T.V. when doing tasks. Thus, it’s easy to say my mantram.”

“Using my mantram has helped me to ward off any possible stressful situations, but when I do get stressed out over something, I concentrate on repeating my mantram numerous times. I also make sure to get up in the morning 20 minutes earlier so I can say my mantram. At night before dinner, I say it another 20 minutes. I am immediately relaxed when I do that.”

“I try to leave home earlier, so I can arrive at appointments a little early. For that reason I don’t have to rush or drive fast anymore. This allows me to be more relaxed when I arrive at my destination.”

One veteran came to class in a wheelchair and when it was time to choose his mantram he said right away:

“I know what my mantram is going to be.” And I said, “Well, how do you know?” He took out his billfold and showed me: He carries the Prayer of St. Francis with him. So his mantram was ‘My God and My All.’ He used it every day and at Christmas he wrote me a card, “Because of the mantram, I have reduced the amount of pain medication that I need, I have reduced the amount of sleeping medication that I need, and it really works!”

Participants living with HIV/AIDS:

“When I was trying to sleep, I couldn’t go to sleep, so I would just keep repeating it (mantram), and the next thing you know, it is the next morning.”

“When I get up in the middle of the night, I repeat my mantram instead of thinking about past events that bother me.”

“Sometimes when I would get stressed out or other things, like if I was having a really, really bad day. I learned how to deal with the anxiety and stress by using the mantram.”

“When I am really frustrated or in a line or something, I don’t let that bother me. I just say my mantram, and before you know it, I am right up at the front of the line. It has really worked for me. I liked it. I really, really liked it.”

Healthcare employees:

“The times I think of it (repeating mantram) most often is when I find things personally annoying—a particular person that I want to ring his neck. Then I step back, repeat it.”

“I have had a very serious situation with a disturbed teenager who is mentally ill. My own mind tends to obsessive thoughts and I use the mantram to interrupt those thoughts. It happens hundreds and hundreds of times. I often use it in the middle of night to help me get back to sleep. Sometimes I stay with the mantram, sometimes I return to the obsessive thoughts, and sometimes I get distracted with other things afterwards.”

“Well, right off the top of my head, just saying my word or phrase is helpful, refreshing, innovative. It also pulled us together in the class as a mini-community . . . getting others together to help us realize our personal growth.”

“Oh, yeah, I use it (mantram repetition) when my daughter makes me angry. I walk away and use it before I say something that I don’t want to say.”

In the beginning stage of choosing a mantram, it is okay to experiment with different words and phrases. However, after experimenting awhile, it is important to choose and stick with one mantram for the rest of your life. Unlike some teachings that recommend a different mantram for different situations, we recommend using only one mantram for everything. It is easier to remember making it easier to practice. With greater practice

there is a greater benefit.

Actually it is the opposite. Have you ever had a commercial jingle run through your mind even when you didn’t “think” about it, and yet you couldn’t stop it? The mantram is a tool that can only be repeated with your full attention. You will find that practicing mantram repetition helps you have more control over what you think. You learn to shift your thoughts when you choose.

You don’t have the ability to think what you want now! You’ve already been brainwashed by years of conditioning and you don’t have the choices you want. Mantram repetition is “brain cleansing” or “clearing” so that you DO have a choice to think about what is most beneficial for your welfare.

Mantram repetition is a form of “self-regulation” and “attention training.” Each time you bring your attention back to repeating the mantram, you strengthen your ability to focus. This is similar to lifting weight, where each repetition strengthens the muscle. Strengthening your ability to focus on your mantram can later be transferred to other situations, such as focusing on a boring task or bringing your full attention to listening to others.