BANTRA — Body Mantra

A movement-based contemplative practice integrating somatics, mindfulness, and FRC principles

Working Definition

Bantra is a simple, repeatable bodily pattern performed with sustained attention and intentional joint control.

Like a verbal mantra, Bantra stabilises attention and supports nervous system regulation. Unlike a mantra, it simultaneously develops physical capacity, joint resilience, and movement confidence, informed by Functional Range Conditioning (FRC) principles.

As chosen mantras have specific effects on the mind, chosen Bantras have specific effects on both the nervous system and the body.

Practised consistently, Bantra cultivates mental stability and physical stability at the same time.

Core Principles of Bantra Practice

1. Repetition over novelty
The movement repeats. Predictability reduces cognitive load and signals safety to the nervous system.

2. Attention, attention, attention
The primary task is not performance, stretch, or effort—it is witnessing. Sensation, effort, breath, and tone are observed without judgment.

3. Intentional joint control (FRC-informed)
Movement is active, honest, and internally controlled. Joints are explored within usable ranges, not forced into shapes.

4. “Just stay with it… and change with the change”
Stay with the pattern as sensations evolve. When effort, range, or smoothness shifts, adapt within the movement rather than abandoning it.

5. Calm and competence
Bantra is not passive. It is a low-threat environment for building both regulation and capacity.

The movement is the mantra. The body listens when attention stays.

Three Examples of Bantra Practice

These examples may be practised independently or as preparatory work for Circlewalking and other integrated movement forms.

1. Spinning Hands — 2D DAILS

Pattern: Slow circles of the arms and hands in a single plane
Intent: Local joint awareness and sensory clarity, hand to core connection

• Active rotation through the shoulders, elbows, wrists and hands
• Movement remains smooth and continuous
• Attention rests on sensation and control rather than range

Effects:

• Down‑regulates the nervous system
• Improves wrist and hand joint control
• Anchors attention through simple repetition

A mantra for the arms and torso.

2. Spinning Hands and Circles — 3D DAILS

Pattern: Multi‑planar spirals of the hands and arms
Intent: Spatial awareness and integrated joint control

• Circles expand and subtly change orientation
• Shoulders, elbows, and wrists coordinate
• Effort remains intentional but unforced

Effects:

• Enhances proprioception and body mapping
• Trains controlled variability
• Encourages whole‑body listening

The same mantra, spoken in three dimensions.

3. Weight‑Hip Shifting Circles (Standing)

Pattern: Gentle circular transfer of weight through the feet and legs
Intent: Grounded foot to core stability and locomotor readiness

• Feet stay connected to the floor
• Circles are slow, even, and continuous
• Pelvis, knees, and ankles participate without strain

Effects:

• Improves balance and lower‑body joint confidence
• Supports parasympathetic tone
• Prepares the body for Circlewalking

When the whole body repeats the mantra, movement becomes Bantra meditation.

Bantra and Circlewalking

Circlewalking can be understood as Bantra expanded into 3D space.

• The same repetition
• The same attention
• The same instruction: stay with it, and change with the change

As the body moves through a circular path, the Bantra becomes mobile, integrating regulation, awareness, and structural integrity.

Closing Intention

Bantra offers a bridge between mindfulness and movement training. It invites practitioners to regulate the nervous system while developing durable, usable physical capacity—playing the long game for health, vitality, and resilience.

Simple movements. Sustained attention. Lasting change.