Repeat with Practice
Across many religious traditions, chanting, singing, or repeating phrases has been part of prayer, meditation, or ritual for centuries. But you don’t need to follow a specific belief system to feel the benefits.
I’ve sat in rooms where people chanted together—no performance, no pressure—just sound, rhythm, and breath. One group handed out lyric sheets so anyone could join in, even if it was their first time. The words were simple and easy to follow. And once we started, our voices blended into something bigger. No one was watching or judging. We were just in it. And it felt good.
I’ve also chanted mantras on my own—sometimes quietly, sometimes while streaming tracks in my headphones at home. It might sound a little “woo-woo,” but my breath slowed. My mind settled. Repeating a sound or a phrase gave my brain something steady to focus on.
And there’s real science behind it. Repeating a word or phrase can activate the parasympathetic nervous system—slowing the heart rate, calming the body, and interrupting the loop of overthinking. It doesn’t have to be tied to a specific belief. Repetition helps the mind shift out of noise and into focus.
In a world that’s always pulling our attention in different directions, there’s something grounding about returning to the same simple phrase. Repetition doesn’t mean mindlessness. When used with intention, it’s one of the quickest ways to get present.
Whether it’s a word that soothes you, a phrase that centers you, or a sound that feels grounding—repetition is a practice you can return to anytime. It doesn’t require faith, or a perfect setup. It asks you to show up, say it again, and give your thoughts a place to land.
ACTION: Try one minute of meditation today using a simple chant. Start with the sound “OM”—draw it out like “oooommmm” as you exhale. It doesn’t have to mean anything or feel spiritual. Use it as a way to steady your breath and give your mind something calm and consistent to return to.
