An introduction to Mantra Japa
Mantra japa is a practice that involves the repetition of a mantra; It is usually synchronized with the use of a mala. Mantra japa is suitable for people of all ages, whether sick or healthy, and can be practised at any time and in any situation. Similar forms of “mantra japa” are found within many world religions such as Buddhism, Hinduism, Islam and Christianity; but, it is important to point out that mantra repetition, in the yogic sense, is not a religious practice; it is a tool for transformation, and is so powerful that it is used throughout the world to connect with our higher nature, the essence of all things, or God. On the journey to Self-Realization benefits of the practice include the ability to observe the mind, the development of relaxed concentration, an increase in willpower, one-pointedness and clarity of mind. Mantra japa is an excellent preparation for meditation.
The main requirement for mantra japa is a mantra, which is a precise sound vibration or collection of sound vibrations. These vibrations have a profound yet subtle affect on every aspect of our being and help to awaken our subtle energy system or chakras. Mantras are not simply intellectually arranged words; they have been “revealed” to Sages of the past, and passed down from teacher to disciple as a means of self-transformation. The literal translation of “mantra” is, “to expand and liberate the mind”; a means to release us from our self-enslaved ways of thinking and acting. A mantra is best received directly from a Guru as part of an initiation, but for those who have not yet had that opportunity, the universally beneficial mantra “Aum” is recommended.
In most cases a mala is required to help keep the mind on the practice. A mala is a string of, usually, 108 beads, with special knots separating each bead known as Brahmagranti, (knots of creation). There is also a 109th bead offset from the others, known as the sumeru (summit), or Guru bead. Malas are available in a wide range of materials, each type having a subtle affect on the practitioner. Although the mala acts as a counting device, it is much more than that, acting as an anchor for the mind and a monitor of your practice. More on this to follow, but first here's how to practise:
The mala is traditionally held in the right hand, either in front of the heart (centre of chest) or resting on the knee. The mala is held by making a loop between the thumb and ring finger which touch at the fingertips. The middle finger is then used to rotate the mala, one bead moved with each mantra repetition. The index finger and little finger stay clear of the mala and are not involved.
The practice begins with the bead next to the sumeru bead and continues until the sumeru is reached again after 108 repetitions. The sumeru bead is not part of the repetition, so once you reach the sumeru if you wish to continue, hold the sumeru with your thumb and middle finger and use the ring finger to rotate the mala by 180 degrees, hold the bead next to the sumeru and begin another round. In this way keep going until you have completed the desired number of rounds. The mala that you use for mantra japa should not be seen by others, so it is best kept wrapped in cloth or in a small bag when not in use.
Mantras are repeated in three ways: spoken (out loud), whispered or mentally repeated. To begin with the mantra is spoken or chanted out loud, as the mind begins to quieten it becomes possible to whisper the mantra, barely audible, and as the practice is further refined the mantra is repeated mentally. This may take a number of weeks, months or years and as with all practices it's important to get a steady foundation, rather than rush “ahead” to the next stage. The mantra can be repeated at various speeds or synchronised with the breath. When the mind is busy, or at the start of the practice, fast chanting is a great way to grasp the mind. It is possible to divide the practice from gross to subtle, starting with fast chanting out loud for 1x mala, then whispering at a slower speed for 1x mala, then mental repetition synchronised with the breath for 1x mala, one mantra as you inhale, one as you exhale. There is a fourth stage of repetition which is spontaneous, and is a result of perfecting the previous stages, this is known as Ajapa Japa.
Having settled the body, and the mind to some extent, one starts to chant the mantra synchronized with movement of the mala. If thoughts come, observe them, allow them to come up, but at the same time keep repeating the mantra, keep moving the beads. If you get caught up in thoughts the movement of the mala can help to bring you back, and if one continues unconsciously, then eventually you will reach the Guru bead, which stands out from the others and is certain to get your attention! If you begin to drift off to sleep, the mala can bring you back in the same way, and in extreme cases as the mala drops from your hand, the mala helps to wake you up! As the practice gets deeper, stronger impressions come up to the surface and in the same way the mala keeps you in the present moment, in the practice, letting you know when your awareness slips, and gently steering you back to a state of relaxed awareness.
“In meditation we are not trying to force the mind; we try to avoid effort at concentration. What we want is simply relaxed awareness. Not concentration as such, but we must just try to be aware; that is, we have one-pointed awareness though we do not fight with or try to suppress our thoughts. We remain only an impartial witness to them.” - Swami Satyananda Saraswati, Meditations from the Tantras
“When other thoughts enter the mind during the practice of japa, and they surely will, the awareness of the practitioner should watch these also as they come and go, feeling himself to be an unconcerned observer of them. He should not, however, let these thoughts distract him from the practice in hand and should continue his practice while watching these outside thoughts.” - Swami Satyananda Saraswati, Meditations from the Tantras
In order for the practice to become powerful, it is important to set up a routine. Daily practice, in the same place (preferably) and at the same time. In this way the mind associates a particular time and place with mantra japa and naturally begins to introvert. Just as a constant drip of water will gradually make a hole in stone, it is by repetitiveness and regularity of practice that a mantra really gains power and momentum.
Om Tat Sat,
Sanyamatma, founder of Inner Eye Yoga Products.
