A few years ago, in what seems to me to be another life, I found myself facing the Himalayas.

 I was fortunate enough to share this experience with a great friend and doctoral colleague who had accompanied me for a conference in Kolkata. We had then decided to travel up north to unwind and discover other parts of India. And we settled for a week in Gangtok (in the state of Sikkim) very close to Nepal. From our window, we could admire every morning the imposing Kangchenjunga summit wrapped in the soft light of dawn. We would explore the old town, in search of unique finds and fortuitous encounters. We admired the sidewalks strewn with orchids sold by the flower vendors and marveled at the showcases of antiquities and other "curiosities". I still see myself entering one of these shops, filled from floor to ceiling with woodwork, masks and precious objects of all kinds. I slid between the stacked furniture and often stopped to take a closer look at the old illustrations. From traditional hand-painted Indian miniatures of elegant women dressed in saris dancing or playing an instrument to the intricate designs of Buddhist mandalas, the art of Sikkim is the perfect embodiment of the cultural heritage at the Indo-Nepalese border. I was lost in my exploration of this cavern of wonders when I fell upon a painted wooden chest, carved with five symbols on the sides and on the top. I inquired about their meaning and I was told that they embodied the values ​​of the most powerful Tibetan Buddhist mantra, Om Mani Padme Hum. The syllables of this incantation refer to Buddha's teachings and notions of transcendental perfection: generosity (OM), ethics (MA), tolerance (NI), perseverance (PAD), focus (ME), discernment (HUM). I also learned that this "Tribute to the Lotus Jewel" was the Tibetan national mantra. The Dalai Lama explained its profound meaning: "The two syllables PADME, the lotus, symbolize wisdom. Just as the lotus grows in the mud without it dirtying it, wisdom places you in a situation of non-contradiction, whereas there would be contradiction in any other situation devoid of wisdom."

I carried these values in my luggage back home ...

Feeling particularly drawn to this chest and its teachings, without knowing what place it would occupy in my home (and in my life!), I decided to bring it back with me to Canada. I put the object carefully in my living room and locked the mantra away in a corner of my mind. The years passed, and with them came the end of my PhD and the arrival of a child who made my life beautifully chaotic. I got quickly caught in a whirlwind of "too much work," "too much emotion", "not enough time". I started (guided) meditation during my pregnancy, as a stress management technique and to find better quality of sleep. But when our son was born, I found myself again in the "no more time" loop, and without the mental space to meditate! Mindfulness exercises and other "positive intentions" fell back into oblivion. Then, one fine morning, while training to become a certified coach, the syllables of the Tibetan mantra came back to me like a distant echo. The thoughts that usually assailed me as soon as I lay one foot out of bed dissolved and I listened to the sound of the mantra, carefully, its words finding their place gently back within me. Generosity (OM), ethics (MA), tolerance (NI), perseverance (PAD), focus (ME), discernment (HUM). They became evident to me. These are my own values, ones that now guide my coaching practice. They allow me to always aim for the alignment of the various roles of my personal and professional life. That day, I decided to dust off my yoga mat, to sit cross-legged with my eyes closed and to recite this mantra while tasting the silence and this moment bathed in the morning light.

Since that day, meditation has been an important part of my routine and it helps me achieve my goals.

Thanks to my rediscovery of the mantra, I learned to dedicate more time for myself, and to gorge myself with an energy that has a positive impact on all the projects that I undertake. I use the "Om Mani Padme Hum" to refocus and remind myself to stay in the present moment.

And to be in the present moment, instead of the rehashing of the past or the anticipation and projection into the future, is key. I am now practicing mindfulness more and more. To hear the vibrations of the syllables of the mantra resonate as I take the time to say it aloud, has a very strong power too. I feel refreshed, ready to welcome what life gives me with more openness and compassion.

A few minutes are sometimes enough when you have a busy schedule!

Introducing a ritual has been key in my ability to take action and to create a new habit, especially to stick to it on a longer term. I identified the moment that seemed to me the most appropriate to listen to my mantra. For me, it's in the morning, once the house is empty and before sitting at my desk. I also like doing this in the evening, once the house is quiet and the energetic toddler is in bed! I begin with a series of deep breaths (without mantra). I also diffuse essential oils to anchor my ritual and I particularly like it because oils give me a boost of energy and a sense of purification (try for example a mixture of sweet orange and frankincense for better focus and more energy). I associate these scents with the movement of my breath: I inhale the positive energy of citrus and exhale what I visualize as the thoughts that pollute my mind. Breathing also helps me to be in a state of deep listening, of myself and of what surrounds me. I then use the “Om Mani Padme Hum” mantra aloud because these values ​​speak to me and bring me back to who I am. But, I encourage you to use a mantra that brings you back to YOUR values ​​and to who YOU ​​are. You can do some research on existing mantras for inspiration or just create one for yourself, with words that inspire you. Designing your own mantra will be more powerful to give you the energy and motivation to accomplish your projects.

Creating your mantra: Starting from values that you identify as guiding your life

Selecting 3 values that are close to you is a good starting point. For example, after saying my own mantra aloud, I take the time to feel and identify with three notions that will accompany me for the rest of the day. I repeat them and then project myself into the positive mindset that these notions give me. I make sure I formulate them in the tone of an intention or affirmation, and I also write them in my mindfulness journal (more to come on the subject of journaling and mindfulness in a future blog post!).

I realized that I particularly liked to take the time to write them down (or even to illustrate them with colors and drawings) because “recording” them seems to give even more weight to the intention. It creates a deep sense of commitment. I also like being able to return to my journal later and observe how these values ​​are actualized in the events of the day or even in my intellectual/research work. It's quite surprising and empowering to see that without realizing it, these values ​​have really accompanied me. Journaling also allows me to observe, if I wish, how my intentions evolve in parallel with my projects over time (and the stages I'm going through).

I finally finish my ritual with some stretches or yoga poses, which also gives me the feeling that these values ​​are "embodied" by being anchored in my waking body, and energized by the mantra. And then, as they say "a healthy mind in a healthy body", so some morning stretching never hurts! ;-)

Can you believe that this entire morning ritual only takes me 10 to 15 minutes?! So, what are you waiting for to begin a mindfulness or meditation practice? And how will you put your values back at the heart of your life and your work?

If you are already using a mantra, or are practicing mindfulness or meditation, I am curious to know what works for you. What benefits does this practice bring you on a daily basis and on the long term? Feel free to share in the comments below!