So I need some help with my mantras. I am currently working on the MILD technique and I need a mantra. So is it possible I can use one mantra to say when I do RC's in the day, before I go to sleep while doing my MILD, and just throughout the day at random times? Or would I need a separate mantra for each one?

Also, what mantra would you recommend I use? And when saying the mantra during RC's, would I say it multiple times throughout the RC, or would I say it once when I finish the RC?

Finally, do I have to say the mantra out loud, or could I just say it in my head?