In today’s world, people feel overwhelmed due to work pressure, relationship problems, or constant challenges. They don’t know how to deal with it. Though communication and efforts are helpful however, due to mental stress and anxiety, people lose their focus.

In this case, certain ancient mantras can be chanted for inner strength. It is believed that the vibration of mantras affects the body, mind and soul, reduces anxiety, and restores inner balance.

1. Om (Aum) For Stress Relief

Om is considered the primordial sound of the universe from which the universe is said to emerge. In practical terms, Om symbolises universal consciousness and connection to all things.

Each word of Om(Aum) is said to contain different vibrational energy that affects different parts of the body.

  • ‘A’ (ah): Vibrates in your abdomen and chest, which grounds you
  • ‘U’ (oo): Vibrates in your throat, which opens communication
  • ‘M’ (mm): Vibrates in your head, which calms the mind

Best For: Chanting Om during meditation practice, before important meetings or stressful events, when feeling overwhelmed.

How To Practice It:

  • Sit comfortably in a noise-free environment with your back straight.
  • Start chanting Om slowly and try to stretch it as much as you can.
  • Feel the vibration of Om moving from your belly up through your head
  • Pause, breathe in, and repeat 5 to 10 times to get its benefit.

Om is considered the primordial sound of the universe from which the universe is said to emerge (Image: Pexels)

2. Om Shanti Shanti Shanti- For Peace

This mantra is mentioned in the Upanishads and is widely used for peace. The word Shanti in the mantra means peace. It is believed that by chanting this mantra, one attains peace on three different levels.

  • When chanted the first time, it brings peace to your physical body.
  • When chanted the second time, it brings peace to the mind.
  • When chanted the third time, it brings you into harmony with your surroundings.

Best For: This mantra can be chanted after a stressful day at work, when you can't sleep or when your mind is racing with thoughts.

How To Practice It:

  • Sit in a comfortable position 
  • Start chanting the mantra with each exhale.
  • Feel the tensions and stress in your body releasing and bringing peace
  • Repeat this mantra 3 to 9 times.

3. Gayatri Mantra - For Mental Clarity And Focus

Om Bhur Bhuvaḥ Swaḥ
Tat Savitur Vareñyaṃ
Bhargo Devasya Dhīmahi
Dhiyo Yo Naḥ Prachodayāt

Meaning: ‘We meditate on the divine light of the Sun, which illuminates all realms. May that supreme light inspire and guide our intellect.’

It is one of the oldest and holiest Vedic mantras that calms the mind and brings clarity. When chanted, it activates the prefrontal cortex (decision-making centre), purifies the thoughts, and enhances problem-solving capabilities.

Best For: When overwhelmed, before important exams or meetings, or during the morning to bring positive energy.

How To Practice It:

  • Sit facing east if possible
  • Chant the mantra 3, 9, or 27 times for maximum results
  • Make sure to pronounce every syllable clearly and correctly
  • When chanting, visualise that your thoughts are getting aligned, providing you with mental clarity.

Pro Tip: Best practised in the morning (traditionally at sunrise)

ALSO READ: Why Is ‘Swaha’ Said During Havan? The Hindu Tradition Behind Every Ahuti

4. Om Namah Shivaya - Reduces Stress And Provides Inner Strength

This mantra literally translates to "I bow to Shiva. Each syllable, Na, Ma, Shi, Va, Ya, is said to represent the five elements: earth, water, fire, air, and space. Chanting this mantra, you can align yourself with these elements that are within you.

Best For: Chant this mantra when facing major life challenges or transitions, as it releases past trauma and provides inner strength to fight it.

How to Practice

  • Sit or lie down comfortably
  • Breathe naturally and begin chanting rhythmically
  • You can chant aloud, whisper, or mentally repeat it
  • Use a mala (prayer beads) if you have one and chant it at least 108 times.
  • Without a mala, aim for 5-10 minutes of continuous chanting

Chant 'Om Namah Shivaya' when facing major life challenges or transitions (Image: Pexels)

5. So Hum- Reduces Overthinking

The So Hum mantra has special meaning in Vedic philosophy and is found in one of the earliest yogic scriptures, the Isha Upanishad. The Sanskrit words 'So Hum' mean “I am that. in which “that” refers to Atman, the true self or universal consciousness that resides within each individual.

So Hum has many benefits, including reduced stress and anxiety, enhanced focus and concentration, improved emotional well-being, and increased self-awareness.

Best For: This mantra is ideal for beginners and those dealing with restlessness or overthinking.

How To Practice

  • Sit or lie down comfortably
  • Close your eyes, then focus on relaxing your body and mind by taking a few slow, deep breaths.
  • When you are relaxed, begin chanting the mantra 'So Hum', allowing your breathing to follow the rhythm of the mantra.
  • With each breath, repeat the mantra, allowing it to become a natural rhythm
  • While chanting, visualise the infinite space around you and feel your consciousness merging with it.

ALSO READ: Why Do Hindus Practise Surya Namaskar? Know Its Spiritual Significance

These are the five mantras that you chant to anchor your inner strength.

FAQs

1. What is a mantra and how does it work?

Mantras are sacred sounds, words, or phrases used for meditation and focusing the mind.

2. Do I need to be spiritual or religious to use mantras?

While mantras have spiritual origins, their benefits for focus and stress reduction are accessible to everyone, regardless of belief system.