How to Meditate with a Mantra: A Simple Technique You Can Use Anywhere

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Even in the best of times, it’s easy to get knocked out of alignment with the energy of peace. Thankfully, we have lots of tools that can help us reconnect to stillness and joy.

One of my favorite tools is to meditate with a mantra. In the video below, I show you a simple technique you can practice almost anywhere, anytime, with your eyes open or closed.

How to meditate with a mantra

In just one minute, this beautiful practice can bring you back to a place of peace. I demonstrate it in the short video below, which is from my free Anxiety Relief Workshop.

Even if you have just one minute to spare, this easy practice will help you. The next time you feel like you’ve been shaken from a place of peace and happiness, turn to this simple technique.

How this mantra meditation works

You can practice this technique anywhere. You can be sitting, standing, walking or lying down. You can have your eyes open or closed. It’s extremely versatile!

For this practice, you combine a mantra and a mudra.

The mantra: “Peace begins with me”

A mantra is a word or phrase you repeat silently or out loud while meditating. It’s a single, pointed focus that calms your mind and shifts your vibrational frequency.

In this meditation, the mantra is: “Peace begins with me.”

The mudra for “Peace begins with me”

You repeat the mantra while using the mudra, or hand position. For this meditation, you touch your thumb to a different fingertip on each hand while repeating the words of the mantra.

  • Thumb to index finger: Peace
  • Thumb to middle finger: Begins
  • Thumb to ring finger: With
  • Thumb to pinkie finger: Me

Tweet: Peace begins with me. @gabbybernstein #spiritjunkie

Repeat the mantra-mudra combination for about one minute or longer.

You can use this practice anywhere, anytime. Use it while taking a walk, to relax in the midst of a stressful workday or to stop a spiral of negative thoughts.

Teach it to your kids, too! They’ll pick it up easily and will then have a lifelong tool they can use to self-regulate.

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In my Miracle Membership I share a new guided meditation every month. The Miracle Membership is a monthly subscription platform that helps you stay consistent on your spiritual path. There’s a lot more in addition to meditations, including a monthly podcast, full lecture videos and a private community.

Click here to learn all about the Miracle Membership.

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  1. I love this mantra because it’s a great reminder that we create our experience! It encourages me to take a beat rather than react. I did teach it to my kids (ages 3 and 6)…as well as my husband (age 36) 😉

    1. Wonderful, Jennifer! I’m so glad you shared this mantra with your family! Sending you big love. xoxo

  2. So grateful for this! Just what I needed!! I am back on track with this mantra. I will never stray far again from my peace. Thank you Gabby, you’re a doll!

  3. Thank you so much, Gabby, you are the most amazing person, woman, teacher, and babe! This changes everything I’ve just been thinking about and puts me on a higher path. It was amazing to see how fast it stopped my thoughts and showed me how fruitless they were. I just did it for my first time and look forward to transforming through regular practice. In peace. Namaste

  4. Thank you so much Gabby. Going on my first date in 1,5 years tomorrow. So nervous and excited at the same time. Until now relationships always failed because I kept looking for a confirmation that I am good enough to be loved. Have always been rejected by my father and kept falling back to old patterns since then with men. Last 1,5 year I focused on my spiritual growth with your books, SJM, carddesk, meditations… I prayed for a wonderful man. Really don’t know what will happen tomorrow but was looking for a tool to help me staying connected with myself and Universe. To hold on to my light, strength and love and knowing that I have always been good enough. This tool I will take with me when I feel I am falling back to old patterns to return back to love. PEACE BEGINS WITH ME. Love you and thank you so much!

    1. Amazing! I hope you had a beautiful date and turned to this mantra whenever you needed to chill out and enjoy the fun. xo

  5. I ❤️ This and will try it. I’m hoping to get my teen daughter to try it. I’ve been looking for something to help her cope in stressful situations. Telling her to breathe doesn’t help and at this point makes her mad. This is so simple it just might work! Thank you.

  6. I didn’t have the same reaction as others have had with the word peace. I have found that changing out the word Peace for Love, Happiness, Joy, Calm, etc. begins with me, works wonders. Thanks.

  7. Thank you Gabby, I really like it. I am new to meditation, and know nothing about it. I was wondering if I could substitute word PEACE in this meditation with something else. For example when I am sometimes tired: would it be better to use ENERGY begins with me? Thanks

    Sona

    1. Thank you Gabby! I use that mantra often and find it really helpful! When I am returning to my office from my lunch break and I get anxiety about coming back to the office, its a perfect mantra to quickly calm me down 🙂

  8. Such an amazing and easy meditation…love all your inspiration and tips on how to reconnect with our true inner self and feeling the shift in my perception is the best feeling. I choose peace happiness and LOVE

  9. thank you so much for this perfectly timed & awesome & super simple reminder…hubby & our aging parents & our tween gal/teen dude & coworkers might make it through this year ahead in one piece after all thanks to your/our peace!!

  10. Thank you so much for sharing this meditation with us, Gabby! This is a simple but powerful tool that we can use anywhere to go back to that peaceful place within us and feel better instantly. I’d love to practice it when I have those crazy moments with my beautiful and energetic toddler on a hectic day 🙂 Thank you!

  11. Thank you so much for sharing this, Gabby! Knowing that we have this tool that we can use anywhere, brings me peace. For instance, I’d love to practice it when I have those crazy moments with my beautiful and energetic toddler daughter on a busy day 🙂

  12. Thank you Gabby! I love this beautiful and simple meditation accessible to everyone. I will practice it with my trhee teenagers boys! 🙂
    A special thanks for the french translation, I will gladly share the video among my french speaking friends!

  13. Thank you so much Gabby- I woke up this morning feeling overwhelmed and disappointed in myself and anxious about many things, but this brought me back to my center and I feel so much better now. I have the strength now to move forward and do my best and I can’t thank you enough for this and for everything you share with us!! Thank you!!

  14. Hey, Gabby! I’m from Brazil and I also work with energy, spirituality… Thanks for this wonderful tip. I’ll share it with my followers. ????????????

  15. Thank you Gabby for all your tools. I am listening and watching your videos a lot lately. I going through a rough patch and when I see you or hear you I feel empowered and full of faith in your presence. Thank you for bringing that energy .Kiss

  16. I started feeling anxiety creeping in as I was falling asleep last night then remembered this! Not only did it calm me, it reminded me that I have to be with my uncomfortability. Wow.

  17. Gabby i tried this yesterday after a stressful day at work and just after some minutes i could feel my shoulders relaxing again … Thank you SO much for sharing ! Xoxo

  18. Could not have come at a better time for me. One of my core desired feelings is “peaceful”. Thank you for this tool to get there!

  19. Hola. Como me gustaría que pudieras ser traducido tus videos. Me imagino que así podrías ayudar a más personas. Un abrazo.

  20. Gabby, thank you soooo much, our lives have become so hectic & crazy at times & you’ve hit the nail on the head, so simple, we can all do this, I can do this!! Peace begins with me, yeah love it ???????????? please come back to Melbourne Australia I missed your last tour & would love to see you live. Sending love

  21. thankyou Gabby. what a precious little gem that mantra with mudra will be. Just finished reading your “Miracles Now” from the library and plan to source a copy for each of my daughters. Thankyou for your guidance xx

  22. Oh my god, this was just the right time for me to hear this mantra.
    It is so simple and powerful at the same time.
    I felt my heart opening and peace coming in.
    Thanks so much for sharing it with us.

  23. Thank you so much, it’s just great !! I love it. And a huge thank you because this time I had a french translation.
    Thank you, thank you, thank you, and love

  24. This is one of my favorite mantras/mudras, especially because it helps my 9 year old daughter calm down her anxiety and panic attacks after I taught it to her.

  25. I taught this meditation to my 4-6 years old children. Now, they practice it by themselves to calm down. #truemagic #littlemiracles Thank you Gabby for sharing your light.

  26. totally needed to see this today! Thank you so much, Gabby, for sharing. This will help me and the little guy get through the next few days, after finding out that his Daddy’s work weekend got extended an extra 4 days. We’re having a bit of “missing Daddy” and separation anxiety complete with meltdowns <3 This has already helped!!!

  27. I learned this from you years ago and I LOVE it! I recently taught my 10 year old nephew this and he uses it also. It’s an effective tool to use anytime. Thank you for all that you do Gabby. I appreciate you.

  28. Thank you so much…
    Two years ago I lost my husband and with him my house… He was the love of my life. You give me support, courage and faith… I’m from Belgium, I’m an editor and journalist and for the magazine ‘Change’ (the dream-came-true of my friend Gina) it is my dearest wish to interview you next time you come to Europe. I hope you read this and I hope I get a possibility to contact you…
    Sending you love, Cathérine
    Namaste

  29. Thank you, Gabby. I’m a fan of yours in Belgium.

    Thank you ????
    Two years ago I lost my husband and with him my house… He was the love of my life. You give me support, courage and faith… I’m from Belgium, I’m an editor and journalist and for the magazine ‘Change’ (the dream-came-true of my friend Gina) it is my dearest wish to interview you next time you come to Europe. I hope you read this and I hope I get a possibility to contact you…
    Sending you love, Cathérine
    Namaste

  30. As usual, something I need shows up at the exact right time. Somehow I keep getting these negative stories in my head that haven’t happened and probably never will so I don’t where they come from. I have tried dismissing them and stopping them from happening but nothing ever worked. In fact, it happened JUST before I watched your video. I have used your phrase from your Miracles book “I choose to see love instead of this” and it usually works but this little mantra meditation may just make them stop. I will also be using it in other areas. As always, you hit the nail on the head for me. Thanks Gabby!

  31. Thank you, Gabby. I’m a fan of yours in Belgium.

    Thank you ????
    Two years ago I lost my husband and with him my house… He was the love of my life. You give me support, courage and faith… I’m from Belgium, I’m an editor and journalist and for the magazine ‘Change’ (the dream-came-true of my friend Gina) it is my dearest wish to interview you next time you come to Europe. I hope you read this and I hope I get a possibility to contact you…
    Sending you love, Cathérine
    Namaste

  32. Thank you so much, Gabby. I’ve been feeling panicky today and on the cusp of an anxiety attack so this was just what I needed. I’ve just done it along with you and feel so much better.

  33. Thank you so much for this Gabby..I was doing so well.. But have had a couple days where I have lost my center..am anxious a bit of a mess and have been judging myself for it.. It helps to hear it happens to you too.. I will for sure will use this .. Thanks and love!!!

  34. Thank you Gabby!! This is such a beautiful and simple meditation…it almost brought tears to my eyes. It is just what I need to re-Center myself during the day. You are awesome!

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