Create Your Family’s Mantra

My family is in the process of selling our home in Chicago and relocating to San Antonio Texas. Moving can be incredibly stressful and without coping skills to handle the unfamiliar territory, our families will struggle. However, with change comes growth. Creating a mantra helped us to understand how we can work together and grow as a family.

The beginning of  a new year is a great time to reframe your resolutions  by focusing on an intention that offers up abundance and joy from within. A mantra meditation is a type of meditation practice that helps you find relaxation and lower your levels of stress. We live in a time of chronic stress which our bodies aren’t equipped to handle. With chronic stress, our bodies’ immune system is weakened and our emotional well-being is compromised. However, utilizing coping skills such as meditation, yoga, mindfulness and breathing exercises, your family can resist and reduce daily stressors.

Historically, families used symbols and figures to represent their ancestory on crests and coats of arms. The family crest and coat of arms served as a family’s logo, and flags were sewn that flew above their castles and manors. Family crests and coats of arms were passed down through generations, even down to the present day.

What is a Mantra?

The word mantra is derived from two Sanskrit words: manas (mind) and tra (tool). Mantra literally means “a tool for the mind” that is believed to have psychological and spiritual powers. By repeating a mantra, the meditator can calm his/her mind and allow deeper levels of relaxation and awareness. It’s a motto that creates focus. Mantras help to quiet your mind and clear it of all that habitual negative thinking. With repetition and practice, mantras manifest and positively impact your life.

Mantras are thought to be older than 1000 BCE. Historically, mantras were kept top secret and only handed down to a student from a teacher once the yogi had proven their worthiness and commitment.

Mantras that build self-esteem and instill positive values:
  • I am smart, I am strong, I am enough
  • I love myself even when I make mistakes
  • I can become whatever I want to be
  • “Be the change you wish to see in the world” – Gandhi
Mantras that reinforce your strengths:
  • I love helping others
  • I am a great friend to all I meet
  • I am perfect just the way I am
  • Whatever I do, I give my best
Mantras that reduce stinking thinking (anxiety)
  • Worry is prayer for chaos
  • I am stronger than my circumstances
  • Fear is excitement without breath
  • “Every day in every way I’m getting better and better” – Laura Silva
  • “I change my thoughts, I change my world” –  Norman Vincent Peal
Sanskrit Mantras

These traditional mantras are perfect to teach to your younger yogis. Singing or chanting together creates a powerful bond with your family.

  • Om means “It Is” or “to become” – considered a sacred mantra – the vibration of the entire universe
  • Lokah Samastah Sukino Bhavantu – May all beings be happy and free, and may the thoughts, words and actions of my own life contribute in some way to that happiness and freedom for all
  • Sa Ta Na Ma – Truth is my name
  • Om Shanti Shanti Shanti Om – Om followed by peace of mind, peace of body, and peace of speech

Choosing your Family’s Mantra

STEP 1: Sit down as a family and these answer open-ended questions
  • What do we stand for as a family?
  • What are our family’s strengths?
  • What kind of feeling do we have in our home?
  • How do you hope others describe our family?
  • How do we give back as a family?
STEP 2: Maximize your surroundings
  1. Get comfy and ground yourself
  2. Practice breath awareness
    1. Create an even paced inhalation and exhalation with pauses at the beginning and the end of each breath
    2. When your thoughts drift away from your meditation, focus back on each breath
  3. Integrate your senses
    1. Diffuse calming essential oils
    2. Sing or chant your mantra – sound vibration naturally focuses thoughts and feelings
    3. Instead of practicing with your eyes closed, find a focal point or drishti
  4. Practice consistently to cultivate peace and presence of mind
STEP 3: Schedule time to practice as a family
  • First thing in the morning
    • Repeat mantras together while getting ready for the day
    • Post your Mantras for all to see!
  • Stuck in traffic
  • Waiting in line
  • Walking around town
  • Making dinner
  • Doing your chores
  • Transitioning from school to home
  • Before Bed
STEP 4: Practice and Repeat

Most often, kids aren’t listening to what you say, but how you react and respond. Practicing meditation with your family creates profound connections. Integrate into your families’ everyday routine and reset your “busy” mind.

As our family works through the eventual change we face relocating, we chose our mantra to be “Family Over Everything”. Our mantra is simple to remember, easy to repeat and speaks volumes to how our family values the bonds we have cultivated. Practicing a mantra meditation with your family will certainly bring everyone closer together, alleviate stress and anxiety as well as support each person’s journey through life.

Adrienne started practicing yoga when she was working in the corporate world. She traveled constantly and always looked for ways to keep healthy and active while on the road. After completing her RYT-200 Power Yoga Teacher Training she was hooked! She completed her RCYT-95 as well as her RYT-500 Advanced Yoga Teacher Training. A mother of two girls, Adrienne has dedicated her time to deepening her practice and connecting with her students (especially families & kids!) on ways to allow their yoga experience to ripple into all aspects of their lives. Throughout Adrienne’s trainings, her passion has led her to co-found FamilyFlow Yoga®️. FamilyFlow Yoga®️is one of four accredited schools in Illinois to offer a 95 Hour Registered Yoga Alliance Children’s Yoga Teacher Training program. Adrienne teaches in yoga studios, fitness clubs, boutique studios, as well as in school and after school yoga programs. FamilyFlow Yoga®️ has become an expert in offering continuing education programs and workshop for yoga instructors as well as schools’ staff and administrations. She's committed to helping people reach their full potential both physically, mentally and emotionally.

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