Secular mantra — a neutral word or phrase

Choose any neutral, calming word and repeat it silently on each exhale for 15–20 minutes.

Why it works

A repeated, low-stimulus word occupies the verbal processing channel that would otherwise generate worry, planning, or rumination. Because the word is simple and uninteresting, it demands attention without triggering elaboration — it holds the verbal mind at rest rather than at work. Herbert Benson documented that this style of focused repetition produces measurable physiological relaxation responses regardless of the specific word chosen, suggesting the mechanism is the repetition itself, not any semantic property.

How to do it

1. Choose a short neutral word: "one," "peace," "calm," "let," or any word that doesn’t trigger strong associations.
2. Sit comfortably with eyes closed. Breathe naturally.
3. On each exhale, silently repeat the word. Keep it effortless — a gentle marker, not a concentration exercise.
4. When thoughts arise, allow them without engaging, and return to the repetition. No self-criticism for wandering.
5. Practice for 15–20 minutes. Sit quietly for 2 minutes after the repetition ends before getting up.

Evidence

Benson’s relaxation response research documented measurable physiological shifts — reduced heart rate, slower breathing, lower muscle tension — during focused word repetition. This provides good evidence for the acute calming effect; long-term outcome evidence is weaker. (observational)

The choice of any particular word is not magic; Benson’s data show the mechanism is repetition and passive attitude, not the specific word. Long-term benefits beyond acute relaxation are less well studied.

Sources

• Benson et al. (1975), relaxation response research series, published in American Journal of Physiology and subsequent works

Common mistake

Concentrating hard on the word as if precision of attention will accelerate the benefit — the practice requires effortless repetition, not forceful concentration. Effort counteracts the relaxation response.