What is Mantra Japa Meditation?

What is mantra japa meditation? Mantra japa is the repeated recitation of a mantra - a sacred sound, word, or phrase - as a means of meditation and spiritual growth. 

The word japa means to whisper or mutter, which indicates that the mantra is to be chanted so that it is only audible to the practitioner. Of all the methods of chanting a mantra, mental mantra japa is the most powerful.

This practice, deeply rooted in the yoga-tantra tradition, offers a powerful method for calming the mind, enhancing focus, and elevating consciousness.

The Essence of Mantra Japa

Japa yoga consists of mentally repeating a mantra, which is essentially a word or set of syllables that create specific sound vibrations in the brain and psyche. The practice enables us to cognize and experience the powerful archetypal forces in the psyche, which can be a life-affirming and transforming experience.

The fundamental principle behind japa is that every sound produces an image or symbol in the mind. In yoga-tantra philosophy, it's believed that everything in the world has both a name and a form or a name and an image. The mantra represents the name, while the corresponding mental image or symbol (yantra) represents the form of powerful psychic realities.

When we engage in japa, repeating a mantra, we’re not just muttering meaningless sounds. Instead, we’re using the sound vibration of the mantra we are repeating to tune into and activate the energy in the psyche that corresponds to that mantra. 

The mantra in the psyche is a proto-thought, a primal energy that vibrates and pulsates in the deepest parts of our unconscious, our psyche. It is from this proto-thought that our more superficial thoughts arise to form the matrix on which language forms. 

By practicing mantra meditation, we connect to the proto-thought, the inner mantra, which we experience as being a living, energetic entity within our psyche, catalyzing spiritual growth and self-realization.

This repetition has a profoundly calming and soothing effect on the mind and enables access to the psyche with all its powers and abilities, including intuition, creativity, and meaning. 

Forms of Japa

Japa can be practiced in several ways:

1. Verbal Japa: This involves chanting the mantra aloud. By chanting the mantra aloud, we ensure that we repeat it correctly and can experience its power, even though at a gross level. This is useful for beginners before learning how to chant the mantra mentally. This training enables an authentic meditation experience of the power of the mantra within the psyche. Veral mantra chanting is also used in groups to amplify the power of the chanting. It is also hard to be distracted when several people are chanting the mantra with us.
2. Whispered Japa: The mantra is repeated almost silently in a whispered voice. This keeps us focused on the mantra and is an intermediate step between verbal and mental japa. This form of japa has given rise to japa being called a form of muttering.
3. Mental Japa: In this form, we repeat the mantra internally. Mental japa requires and, therefore, cultivates a deeper level of internal awareness and concentration. It's more advanced and powerful than verbal japa. It is said that the mental repetition of a mantra is a thousand times more powerful than chanting it aloud. When we chant the mantra aloud, the energy goes out into the world, which may benefit other beings. However, for spiritual progress, chanting the mantra mentally sends the energy inward, where it can act directly on the mind to activate and awaken the psyche. It has the advantage that it can be practiced in any setting without disturbing others.
4. Japa with a mala: Japa of all forms can employ a mala, prayer beads that traditionally have 108 beads. Using a mala adds a tactile dimension, grounding us and aiding concentration. This is especially true because the mala is traditionally held with the thumb, second, and ring fingers only. This requires some dexterity and also aids in keeping us grounded. So, the mala is like a physical anchor for the mind. The mala has a top bead called the “mountain top,” sumeru in Sanskrit. We start japa at the sumeru, and after counting 108 repetitions of the mantra, we return to the sumeru. As part of the practice, we turn the mala around to start the next round of 108 repetitions without crossing the sumeru. This creates a break in the practice, which is advised to prevent getting lost in an altered state. It is important to remain grounded.

How to Choose Mantra

There are several ways to choose a mantra. Certain mantras can be chosen and performed by anyone without the need for initiation. However, even with these mantras, receiving the mantra from a teacher or guru can prevent confusion and simplify the process.

In traditional settings, a mantra is often given by a guru or spiritual teacher who can attune the mantra to our specific needs and spiritual path. 

Common mantras include:

• OM or AUM: the primordial sound of the universe and the only mantra that represents cosmic consciousness. All other mantras represent forms of energy, Shakti.
• SO HM - The Hamsa or Ajapa Gayatri Mantra that can be translated as I am That
• Om Namah Shivaya - the mantra that invites a peaceful form of consciousness in the symbolic form of Shiva, either as a meditating yogi or as a yantra, a geometric diagram with interlocking triangles within a circle.
• Om Mani Padme Hum: A Buddhist mantra of compassion

Regardless of the specific mantra chosen, the key to success is consistent repetition with a feeling. Through this repetition, the practitioner gradually aligns their consciousness with the vibrational quality of the mantra.

Benefits of Japa

The practice of japa offers a wide array of benefits that span the physical, mental, and spiritual realms:

1. Holistic Approach: Mantra japa engages both the mind (through repetition) and the subtle body (through vibrations). It, therefore, works on multiple levels - physical, mental, emotional, and spiritual - promoting overall well-being.
2. Stress Relief: Regular practice of japa releases accumulated tensions, making it an excellent tool for managing stress. The rhythmic repetition of a mantra has a calming and soothing effect on the nervous system, promoting relaxation and reducing anxiety. You can use your mantra any time you feel stressed to escape from negative self-talk, worry, and anxiety. It acts as a refuge from old negative mental and emotional patterns, creating a positive, peaceful place in us amidst the chaos of daily life.
3. Enhanced Concentration: Japa supports the development of focused attention. By repeatedly bringing the mind back to the mantra, we strengthen our ability to concentrate. This becomes a habit we can take into our work, study, and other areas of life.
4. Emotional Stability: Regular japa practice leads to greater emotional equilibrium. As the mind becomes calmer and more focused, we often are less reactive to external stimuli and better able to maintain a sense of inner peace regardless of circumstances.
5. Spiritual Growth: Japa is a wonderful way to make rapid progress on the spiritual path, and it doesn’t require constant supervision from a spiritual master. The process of repeatedly chanting a mantra japa purifies the mind, refines our inner vision, and provides a direct means of connecting with higher states of consciousness. This connection can lead to profound spiritual insights and experiences. 
6. Physical Health: Mantra meditaton has been scientifically researched and shown to positively affect physical health. It does this partly by turning on the relaxation response, and turning off the stress response. The calming effect on the nervous system can reduce blood pressure, improve immune function, and improve overall health.
7. Mindfulness and Present-Moment Awareness: Japa naturally cultivates mindfulness by continually bringing our attention to the present moment.

The Advantages of Mantra Japa

There are many advantages to practicing japa meditation. Unlike some spiritual practices that require in-person guidance from an advanced guru, japa can be practiced safely and effectively on our own. This is particularly helpful because finding an experienced spiritual teacher can be challenging. The simplicity of mantra repetition makes it accessible to people from all walks of life, regardless of their spiritual background.

1. Mantra japa is versatile in that it can be practiced almost anywhere, anytime. It can be seamlessly integrated into daily life. You can practice it while sitting, walking, or even during daily activities. 
2. While mantras have roots in Eastern spiritual traditions, many can be practiced without conflicting with our personal religious or philosophical beliefs, making them accessible to a wide range of people in diverse cultures. For example, the mantra SO HM is the sound of the breath and does not refer to any spiritual or religious symbol or figure.
3. The practice of japa is particularly relevant during busy times. Unlike some forms of meditation that require complete withdrawal from activity, japa can be practiced alongside daily tasks with or without a mala. This makes it the ideal technique for people who feel they don't have time for a separate meditation practice.
4. Moreover, once we have received instruction in japa (either from a teacher or through self-study), we can practice independently without constant supervision. This autonomy makes japa an accessible and sustainable practice for long-term spiritual growth.

Getting Started with Japa

If you are interested in beginning a japa practice, here are some steps to get started:

1. Choose a Mantra: Select a mantra that resonates with you. If possible, receive guidance from a qualified teacher.
2. Set a Time and Place: While japa can be practiced anywhere, it's helpful to have a regular time and place for practice, especially when starting out.
3. Start Small: Begin with just a few minutes of practice and gradually increase the duration as you become more comfortable.
4. Use a Mala: Consider using a mala to keep count of your repetitions. This can help maintain focus and track progress.
5. Be Patient: Like any skill, japa takes time to master. Be patient with yourself and enjoy the process.
6. Integrate into Daily Life: As you become more familiar with the practice, try incorporating japa into various activities throughout your day.

Integrating Mantra Practice into Daily Life

To fully benefit from mantra practice, it's helpful to integrate it into daily life. Here are some suggestions:

1. Morning Practice: Start your day with a short mantra meditation to set a positive tone.
2. Commute Companion: Use your commute time for mental mantra repetition.
3. Stress Response: When faced with stressful situations, silently repeat your mantra to stay centered.
4. Nature Connection: Practice your mantra while walking in nature, combining the benefits of the mantra with the healing effects of the natural world.
5. Bedtime Ritual: End your day with mantra repetition to promote relaxation and peaceful sleep.