Words hold power. And ancient cultures understood this like no other.

As Western Medicine is stepping up a more Holistic approach in modern times it is often now incorporating many of these Ancient wisdoms - and the humble mantra is one. 

Research shows meditation is linked to increased connectivity in the brain and can reduce feelings of stress and anxiety. And when coupled with the repetition of simple words the mind (often capable of running away from us!) has something to focus on.

For Tweens, mantras can be a way to direct your thoughts through words.

And a specific help to those who struggle to meditate – which like exercise, is not a discipline that comes easily to everyone. And often hardest for the people who could benefit from it the most. 

Read on for two simple Tween-friendly mantras to try at home or with a friend for increased calm and have yourself another way in to joy.  





This is a simple, two-phase chant where your breathe lends you a force. Between the chants you breathe in and out.

You can chant your mantra internally or say it out loud. Whatever works.

Here we use ‘STRENGTH’ as an example only. You may swap ‘Strong’ for another adjective of your choosing – whatever you need to hear in that moment.


Chant: I breathe in strength.

Breathe in long and slow through the nose. Hold for 3 seconds. Breathe out through the mouth.

Chant: My body is strong.

Repeat in sets of three exchanging ‘My body is’ for ‘My mind is’ and then ‘My spirit is’.

Simple but powerful. And FUN if you get your friends in on it to design your mantras together.



Ok to be honest we chose this for the name! However, having practised this Kundalini technique for a while now, we’re hooked.

In the ancient Sikh, Sat Nam is known as a bija (seed) mantra – a one syllable sound that activates the chakras. “It is small and potent”

If you’re having a bumpy day, this mantra’s the perfect re-alignment hack to get you centred and back on track with the universe.

Start with four fingers of one hand on the inside wrist of your other arm

Close your eyes. Feel your pulse. Be conscious of your breath

Silently repeat the mantra Sat..Nam.. over and again to the rhythm of your heart.

Depending on your mood this could start fast. Give yourself permission to relax. A minute is a long time in meditation. You’ll be surprised how quickly your pulse slows.

After some time breathing and sitting still, eyes closed, you should relax.

When your mind wanders, bring it back gently to the chant.

When you’re ready take a deep breathe in, release, open your eyes, and you’re ready to face the day!

Let us know how you get on.



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