The Physical and Mental Benefits of Mantra Meditation

How a Race-Day (or Any Day) Mantra Helps Bring Your “A Game”

The first time I really leaned into a mantra, it was by accident. Well, accident and necessity. If you’re unfamiliar with the concept of a mantra, Google Dictionary defines it as “a statement or slogan repeated frequently” or “a word or sound repeated to aid concentration in meditation”. That said, when I created this mantra, I was running the Columbus Marathon, aiming for a Boston Marathon qualifying time. Well, I made the disastrous mistake of going out waaay too fast. The struggle bus came early for me. By the time I made it to mile 16, my legs were like lead and I was winded. Mile 17 was even harder. That’s when I began talking to myself. Hence, the beginning of my mantra.

“You’ve got this, it’s in the bag.”

It was a total lie, but where the mind goes the body follows, right? So that’s what I kept telling myself. I’m sure the runners around me thought I’d lost my mind. If so, they weren’t entirely wrong. But then again, they may have been involved in their own internal mantras!

woman doing yoga

I plodded past The Ohio State University “The Horseshoe” football stadium, I was suffering greatly, but refused to give up. 

“You’ve got this.”

“You’ve got this.”

“You’ve got this.”

“It’s in the bag.”

To say the experience was excruciating would be an understatement, and yet, I ran right through it. No matter how awful I felt, I refused to take one single walking step. When I was finished, I needed to know I gave this race every ounce of effort I had. 

Each mile became progressively harder and I became painfully slower. I tuned into the encouraging sound of the crowds around us. 

My mantra became:

“You’ve totally got this. Pick up your feet!”

The truth is, our own self-talk can make or break us, regardless of our actual ability to achieve something. And a race-day (or any day) mantra is a powerful tool. I didn’t know it then, but while I ran, I was doing what experts call a Mantra Meditation.

Mantra Meditation has been shown to: 

  • Increase awareness and focus
  • Reduce stress
  • Encourage a positive outlook
  • Create a greater sense of calm

To make a long story short, I hung on and snagged that Boston Marathon qualifier by a minute and change. It was by far the most difficult race I’d ever run and my mental game made all the difference between giving up and fighting through it.


As you work on your own training routine, I encourage you to practice positive self-talk and mantra meditation. The Just Breathe Collection from Momentum Jewelry lets you place your favorite mantra right on your wrist. 

runner wearing inspirational jewelry

Also, try this Breathing Technique for Stress Relief while you visualize success! It’s true - where the mind goes, the body follows!

What’s your personal mantra? And if you’re a woman who loves travel, adventure AND running, be sure to follow Zooma Women’s Race Series on Facebook and Instagram. Zooma is an awesome, supportive community of women runners where we share running tips, training plans, and our favorite words of encouragement. Come join us!


woman meditating




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