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Many times we see awesome quotes on Pinterest, Instagram & Facebook and adopt them as our own. Then we wonder why it’s not working for us. The truth is, there is a bit of a science that goes behind it all.

Below is a quick guide to help you create your perfect mantra.

Identify what you are struggling with

It helps to meditate or journal about what feelings you are experiencing. What are you avoiding and resisting? What do you wish you could change? What are your “buts” and “shoulds”?

Limiting beliefs

Now take some time to reflect on your meditation or journaling, what limiting belief are you able to identify? How is this limiting belief affecting your actions? Get clear on how it is holding you back from what you truly desire.

How does this limiting belief make you feel?

Take a look at Abraham Hicks emotional scale chart above. Identify how your limiting belief makes you feel right now on the chart. Now aim to feel 2 to 4 steps up to the right (up the scale closer to happiness)

Focus on the “habits” not the “result”

Usually mantra’s are based around a goal & we want to avoid that. Focusing on the goal is not going to get you there. You must focus on the habits and behaviors to help you accomplish your goal.

Ex: The result I want is to stop burning out and to start taking care of myself but in my journaling I realized I feel like I don’t have enough time in my day to incorporate a self care routine and still get all my work done. The thought of adding more to my already busy day stresses me out. My mantra is going to be built around feeling good creating that time and space to incorporate my self care. So the habit would be scheduling in or creating time for my self care. So my mantra would be something like, “I joyfully make time to nourish my mind, body & soul”.

So go ahead, it’s your turn now. Create a new mantra that feels good but still believable.

Repeat your mantra & feel it in your body & breathe it in

Repeat this for as many days as needed until this become boring, now it is time to move up the scale and emotional scale, repeat this process and create a new mantra. Only work on programming 3 to 5 new mantra’s at a time to allow your brain to really soak it in.

Remember to go easy on yourself. If you still don’t know where to start you can borrow a few of my own here.