Mantra meditation (japa) is a profound practice that aligns the body, mind, and spirit with sacred vibrations. Drawing from teachers like Thomas Ashley-Farrand, Rod Stryker, Yogi Bhajan, B.K.S. Iyengar, and the wisdom of Bhakti Yoga traditions, this guide provides detailed steps for individual practice, as well as insights into group chanting and sacred sound.
Purpose of Mantra Meditation
Mantras serve as spiritual tools, unlocking healing, focus, and a sense of divine connection. The repetition of sacred sounds harmonizes your energy and fosters self-realization.
Preparation for Japa Practice
Set Your Intention
• Reflect on your purpose for practicing. For removing obstacles, connecting with love, or spiritual transformation, specific mantras (such as Ganesha or Shiva mantras) may resonate more deeply.
Mantra Selection
For Removing Obstacles: Om Gam Ganapataye Namaha: A Ganesha mantra that invokes wisdom, success, and the removal of challenges.
For Transformation and Inner Power: Om Namah Shivaya: A Shiva mantra for personal transformation and surrender to divine will.
For Love and Devotion: Hare Krishna Hare Krishna, Krishna Krishna Hare Hare / Hare Rama Hare Rama, Rama Rama Hare Hare: A Bhakti Yoga mantra for devotion and universal love.
Prepare the Space
Choose a quiet, sacred space free of distractions. Light incense or a candle to set the space. Sit cross-legged on a cushion, or in a chair with feet grounded. Maintain a straight spine, with hands resting in your lap or using a mala bead.
Steps for Mantra Meditation
Ground Yourself:
Take a few deep breaths, inhaling through the nose and exhaling through the mouth. Feel your body settle into stillness.
Pranayama (Optional):
Practice Nadi Shodhana (alternate nostril breathing) to balance your energy.
Chant Your Mantra:
Choose a mantra and repeat it either silently, aloud, or in a whisper.
Align the repetition with your breath: inhale silently, exhale while chanting.
Incorporate Swara (Tone):
According to Thomas Ashley-Farrand and B.K.S. Iyengar, the proper tone (swara) amplifies the mantra’s vibrational potency.
Low tones (chest vibrations): Grounding and healing.
Mid tones (throat vibrations): Balancing and energizing.
High tones (head vibrations): Expanding consciousness.
For example, in Om Namah Shivaya, stretch the “Na-mah” with a balanced tone, then let “Shi-va-ya” resonate upward through the body.
Use a Mala (Optional):
A mala with 108 beads helps track repetitions. Start at the guru bead and move one bead per chant. Avoid crossing over the guru bead. (The guru bead is the larger bead that marks the beginning and end of the mala.)
Focus Awareness:
Visualize the vibration of the mantra radiating outward from your heart or crown. If thoughts arise, gently return to the mantra.
Duration:
Begin with 5-10 minutes and gradually extend to 20-30 minutes for greater depth. Alternatively, end after completing one mala (108 repetitions), half mala (54 repetitions), or quarter mala (27 repetitions).
In mantra meditation, it's common to avoid using the index finger when counting repetitions on a mala or during gestures (mudras) because of its symbolic associations in yogic and spiritual traditions. Here’s why:
Symbolism of the Index Finger
Ego and Individuality: The index finger is often linked to the ego or the sense of "I" in many spiritual practices. In yogic philosophy, the ego is seen as a barrier to spiritual growth and union with the divine. Avoiding the index finger is a way of symbolically setting aside the ego during meditation.
Connection to Jupiter: According to Vedic astrology, the index finger is associated with Jupiter, the planet of knowledge and wisdom. However, this energy is considered too direct and dominant for the subtle practice of mantra meditation, which seeks to cultivate humility and surrender.
Why the Thumb and Middle Finger Are Used
The thumb represents divine energy or universal consciousness.
The middle finger is associated with patience and balance.
Together, they symbolize a harmonious connection between the self and the divine. Using these fingers instead of the index finger creates a subtle, intentional energy flow that enhances the meditative experience.
Group Chanting and Kirtan
Mantra meditation can also be practiced collectively through kirtan. This form of Bhakti Yoga combines call-and-response chanting with music, creating a communal, heart-opening experience. Kirtan amplifies the mantra’s energy through group resonance, fostering joy, unity, and devotion. See upcoming kirtan and sound healing events HERE.
Notable Kirtan Artists: Krishna Das, Jai Uttal, and Snatam Kaur bring modern approaches to ancient chants.
“Kirtan is the calling, the crying, the reaching across infinite space—and digging into the heart’s deepest well—to touch and be touched by the Divine Presence.” – Krishna Das Listen to Jackie Davies' latest release, Om Namah Shivaya.
Swara in Kirtan vs. Japa
While japa focuses on subtle, internal resonance, kirtan invites full-body expression and surrender to the rhythm of the group. Both are potent tools for transformation but suit different intentions.
*“A mantra is divine energy encased in a sound structure. It is a powerful vibration that can transform consciousness.”- Swami Sivananda
Concluding Your Practice
Sit quietly for a few moments after chanting. Allow the mantra’s vibration to integrate into your being. Bow your head and offer thanks to your chosen deity, teacher, or the Divine. Open your eyes slowly and move into the next part of your day with presence.
Teachers like Krishna Das, Neem Karoli Baba, and Yogananda remind us that mantra is a tool for divine connection and self-transformation.
Embrace this practice with devotion, and watch how it transforms your energy and life.
Jackie Davies; Singer/songwriter, registered yoga teacher, Kirtan Artist, Sound Healer and Registered Practical Nurse from Sarnia, Ontario.
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