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!!

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