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Mantras for Beginners: 7 Simple Mantras to Start With

Mantras for Beginners: 7 Simple Mantras to Start With

Sahil Thakur
1 day ago
5 min read

The best mantra for a beginner is a short one you can say comfortably and that feels respectful to you, such as Om, So Hum or Om Shanti. Below are seven simple ones, what they mean, where they come from, and how to try them. First, a small story.

The kitchen at 6:10 a.m.

A short fictional story. Maya is an invented character, used here to set the scene.

Maya stands in her kitchen with a coffee that has already gone lukewarm. Her phone is buzzing against the counter. A friend gave her a tiny card last week that says So Hum, and Maya has been carrying it around like a pebble in her pocket.

She puts the phone face down. She breathes in and thinks "so." She breathes out and thinks "hum." The first time, her mind jumps to her inbox. The second time, to the dentist. The tenth time, she notices the fridge humming too, and smiles.

It wasn't a big moment. But it was a quiet one, and that's all a first mantra needs to be.

Key takeaways

  • A mantra is a sacred sound, word or phrase, spoken aloud, whispered or held in the mind (Britannica).

  • Start with something short. You can always add more later.

  • Mantras come from different traditions (Hindu, Buddhist and others), so it helps to learn where yours comes from.

  • Research on mantra practice is promising but limited, so think of it as a gentle practice, not a treatment.

  • Two minutes a day is a good start.

What is a mantra, exactly?

Britannica describes a mantra as a sacred utterance (a syllable, word or verse) that may be spoken, murmured or thought silently, and repeated over and over or sounded once. The word itself comes from a Sanskrit root meaning "to think," with a suffix suggesting a tool, so a mantra is sometimes called an "instrument of thought."

Seven simple mantras

1. Om (Aum). The sacred syllable that begins and ends many chants. Britannica calls om the greatest of the mantras in Hinduism, spoken at the start and end of Hindu prayers and chants, and notes that it is also freely used in Buddhist and Jain ritual (Britannica: om). Chant it on a long exhale: A-U-M.

2. So Hum. Often translated "I am That." Many teachers pair it with the breath: "so" as you inhale, "hum" as you exhale. The phrase so 'ham asmi ("that person am I") appears in verse 16 of the Isha Upanishad (in the numbering of this recension), where it speaks of the person in the sun (GRETIL text); using it as a breath mantra is a later yoga practice, which Yoga International links to the Gheranda Samhita. Silent repetition works well.

3. Om Shanti, Shanti, Shanti. "Om, peace, peace, peace." It's traditionally said at the end of chants and prayers, and the triple "shanti" is commonly explained as a wish for peace in body, in the world around us, and in the forces beyond our control; explanations vary (see, for example, Ved Path).

4. Om Namah Shivaya. A well-known Hindu mantra, meaning roughly "Obeisance to Shiva" (Britannica). It's a devotional mantra, so you may like to learn a little about Shiva first.

5. Om Gam Ganapataye Namaha. A mantra to Ganesha, the remover of obstacles in Hindu tradition. Britannica translates it "Obeisance to Ganesha." Many people say it when starting something new.

6. Om Mani Padme Hum. The best-known mantra of Tibetan Buddhism, an invocation of Avalokiteshvara, the bodhisattva of compassion. Britannica notes that older English versions say "homage to the jewel in the lotus," while many scholars prefer "O jewel-lotus." It's six syllables, and in Tibetan, padme is often pronounced closer to "peme."

7. Lokah Samastah Sukhino Bhavantu. Commonly translated "May all beings everywhere be happy" (often rendered "happy and free"). You'll hear it in many yoga classes. Its exact source is unclear. It does not appear in the surviving Vedic texts; it is the last line of a longer blessing verse and became widely known in the 20th century (Amrita Vishwa Vidyapeetham). We treat it as a modern, widely used chant of goodwill.

A little poem about picking one

Seven Doors (an original poem)

Seven doors stand in a row. You needn't try them all. Pick the one that fits your breath and answer when it calls. A word is just a wooden spoon. It's stirring that is real. Say it slow and say it kind and notice how you feel.

How to choose your mantra

  • Say it out loud once. Does it feel comfortable in your mouth?

  • Check the meaning. Are you at ease with what it says?

  • Respect the source. If a mantra is devotional, learn who it's addressed to. If it isn't right for you, choose another.

  • Stay with one for a while. Many people like to stay with one for a couple of weeks.

A simple 2-minute practice

  1. Sit comfortably and let your shoulders drop.

  2. Breathe naturally for three breaths.

  3. Begin your mantra, aloud or silently, in time with your breath.

  4. When your mind wanders, and it will, just start again.

  5. After two minutes, sit quietly for ten more seconds.

What does research say?

A 2022 review of controlled trials of mantra-based meditation reported small-to-moderate improvements in stress and anxiety scores, but the authors noted that the evidence is weakened by risk of bias; most trials studied meditation styles such as Transcendental Meditation (PubMed). A 2023 review found a small overall effect for mantram repetition, from a small number of studies (PubMed). So it may help some people, and it's low-risk to try, but it isn't a cure for anything.

A gentle note: who should be careful

Mantras are safe for most people, but keep the volume and the pace comfortable. If sitting quietly brings up strong feelings, it's okay to stop, open your eyes and move around. If you live with anxiety, trauma or depression, please talk with a health professional before you rely on any practice.

FAQ

Do I have to understand Sanskrit?

No. Learn the meaning in your own language and let the sound do the rest.

Aloud, whispered or silent?

All three are traditional. Start with whichever feels natural.

Which mantra is "best"?

There isn't one. The best one is the one you'll actually repeat.

Can I use a mantra if I'm not religious?

Many people do, as a focus for attention. If you do, it's kind to learn about its origin and treat it with respect.

Try it with us

If you'd like to chant with a group and a teacher, message us at breathe@theyogshala.org or call 514-575-0009. And if you'd like to study mantra and meditation more deeply, our Yogshala 200-hour Hatha Teacher Training (January 5 to April 18, 2027, in person and online) weaves them into the program. Certification is issued by Yogshala. See the details.

Message us about the January training: the Yogshala 200-hour Hatha Teacher Training starts January 5, 2027.

With warmth,

Sahil

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