10 Mindful Mantras to Boost Your Holiday Mood in 30 Seconds

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If there's one thing I've learned in years of my own mindfulness and meditation practice, as well as working with clients struggling with rumination and anxiety, it is this: A little can go a long way.

What I mean is that a little meditative practice, a little change in behavior, or a small improvement in attitude can make a big change in one's life over time.

True, you may not see the changes immediately, but I like to compare it to working out at the gym. A few days or weeks of training won't produce any visible changes. But after a couple of months or longer? You'll start to see the difference.

The same goes for seeding your thoughts with mantras, or positive affirmations.

Mantras, the precursor of positive affirmations, are thousands of years old. The Sanskrit word mantra is often translated as meaning "tools of thought" or a "sacred or spiritual formula." These are words or sounds with the power to transform consciousness. Actually, when you think about it, aren't the thoughts and words that populate our consciousness like tools that shape how and what we think and feel?

Research has shown the effectiveness of using a mantra. A study of a simple mantra-based meditation technique found that "even a brief instruction in a simple meditation technique can improve negative mood and perceived stress in healthy adults, which could yield long-terms health benefits."

In workshops and working with clients, I've often heard people describe their thoughts as running amok, much like an undisciplined puppy. How true. I've experienced this myself time and again. What's more, I've learned that if you don't pay attention, that wild puppy will pull you in all kinds of unwanted directions—toward anxiety, depression and other less than beneficial mood states.

Fortunately, there's an answer. One thing you can do is to train the puppy dog to pay attention to what's really important to you—right here and in this moment. That's where an affirmation, or mantra, comes in. While a mantra doesn't necessarily have to be an affirmation, I think that a purposeful affirmation makes sense to help defuse negative thinking and move you in a desired direction.

Create Affirmations (Mantras) to Tame Your Wild Puppy Mind

Affirmations are effective because they focus your attention on a purposefully chosen word, sound, or phrase. This process gently trains your puppy dog mind to quiet down and be less distracted so that it can focus on your deeper desires. Again, mantras can be any kind of sound or word, but I suggest you think of them as affirmations that can benefit you.

I'll provide you with a list of 10 affirmation-style mantras. If these don't resonate with you, just use these as a springboard for creating your own. The idea here is to sit for 30 seconds to one minute when you notice that your puppy dog mind is pulling you in the wrong direction.

Imagine yourself taking the puppy dog by the leash and sitting him down. You might even send the message, "sit, be calm" to your "puppy dog" as you prepare to focus on your affirmation.

You may think of your affirmation as a way to counter challenges or difficulties you face right now, such as stress, anger, constriction, confusion, anxiety, insecurity, and so on.

10 Affirmations to Boost Your Mood at the Holidays or Anytime

1. I am calm and tolerant.
2. I am peaceful and patient.
3. I am flexible and spontaneous.
4. I am inspiring, energizing, and activating.
5. I am empowered and confident.
6. I am compassionate and sympathetic.
7. I am intelligent, generous, and caring.
8. I am happy and optimistic.
9. I am grateful and thankful.
10. I am loving and accepting.

Use your affirmation with your breath. For example, inhale as you breathe in the feeling of calm, peace, love, or whatever your affirmation expresses. You might feel your heart center growing warm and open. Here are a few other tips for using your mantra affirmation:

• Set the intention to repeat your affirmation throughout the day, for up to a minute or longer.
• Write your affirmations on sticky notes and post them on your mirror, the wall, the refrigerator, etc.
• Note how using your affirmation makes you feel. You can journal and experiment with different affirmations.
• If you have a spiritual path, try using a mantra from that tradition.
• Bring to mind someone who exemplifies your affirmation, such as a spiritual teacher or mentor. Imagine them as you say your affirmation.

Mindfulness Essential Reads

Living Slowly

Three Keys to Mindfulness: Awareness, Attitude, and Values

Conclusion

There are no right or wrong ways to use your mantras/affirmations. But they can be especially helpful during times of stress and challenge. The books Simply Mindful and Clearing Emotional Clutter offer research and additional strategies for using mantras on a daily basis.

Above all, don't give up. Remember that puppy dogs are filled with boundless energy and aren't trained instantly. Repetition works best. Try doing your mantra practice at specific times during the day, such as in the morning, during lunch, and at night before bedtime. Best of all, by doing this, you are helping yourself today and in the future.