MANTRA
MEDITATION
WHY? - Modern
science has reaffirmed what yogis have known for thousands of years - that SOUND
is able to effect the chemistry of the body and mind, and alter thought
patterns. It sounds like a weird New-Agey concept when you first hear
about Mantra Meditation. Don't knock it until you've tried it!
Mantra Meditation is a VERY Powerful technique!
You
will discover that the repetition of Mantra allows your mind to focus and
concentrate more completely on sound, and clear away other thoughts, emotions
and distractions which divert our energies. Our senses become more acute
and our mind become sharper and more perceptive as the mind clears away the
jumble of unnecessary inner dialogue. We learn to preserve the our
mental, and emotional energies. This enables us to develop a
direction and focus in our actions. We become drawn to an uncomplicated
and non-competitive life, and we transform our previous attitudes about work
into a new-found appreciation in simple aspects of life. In our daily
external actions, we are physically active and capable. Internally, we
maintain a condition of perpetual meditation. Our simplest labors become
an offering, a meditation in and of themselves.
What is it?
Mantra Meditation is the technique of using SOUND to open the heart and
mind. This is the Meditation Technique of Devotion, a deeply spiritual and
sacred practice for many meditators, but you do not need to be "a
religious" person to experience the gifts Mantra Meditation has to
offer. Mantras (sounds) can be whatever you choose - they do not need to
be Sanskrit Mantras (Sanskrit is an Ancient Language of India, used frequently
in Yoga). A Mantra is a sound repeated over and over until it integrates
into your consciousness - frees the mind from its constant DOING, and elevates
you to an altered state of awareness. In this state, you can connect with
your soul at its most profound level, achieving a state of universal
consciousness.
You
can use whatever sounds you like. During an inhalation you may say "I
am" and during your exhalation "at peace." You may say
simply "I am"
Mantra is often taught using Sanskrit words or phrases. Some common
Mantras are listed below:
OM - the
sound of the Universe (vibration of all living things)
Sat Nam -
Truth
So Ham
- Life/Death, light/shadow, inhalation/exhalation - the yin and yang - the
integration of opposites (this is a beautiful and powerful mantra, honoring both
the light and the shadow)
Om Namah
Shivaya - the phoenix rising, creation born of change,
TRANSFORMATION
Om Namo Bhagavate
Vasudevaya - I surrender to/join with the divine will
Aham Brahmasmi -
I am the creative force
Tat Tuan Asmi
- I am that I am
Shanti, Shanti,
Shanti - Peace, peace, peace
Some common Mantras in
English:
I am
I surrender to
Your will (God, Goddess, Universe, What IS)
Love
Peace to all
I open to What IS
ALL IS WELL
Lilias Folan (Grand Dame
of Yoga in the United States) taught me one of my favorite Mantras, a Tibetan
Prayer, translated into English as Follows:
May I be filled
with LovingKindness
May I be Well
May I be
Peaceful and at Ease
May I be Happy
If you repeat that brief
poem, a 4 line prayer, to yourself several times a day, you may begin to
experience true inner peace and joy!
PREPARATION/TRADITIONAL
INSTRUCTIONS FOR MANTRA MEDITATION
Getting yourself in the
right mindset and setting a spiritual atmosphere will help you tremendously in
your practice of meditation. Mantra Meditation (a deeply spiritual, sacred
style of Meditation) offers a new opportunity of connecting with your
spirit.
The
words soul, God, religion, Prayer are emotionally charged words for many people,
often conveying the images of submission, obedience, externally imposed
regulations or rituals and unquestioning compliance. Try to put aside
those images, and connect with your INNER SELF - your spirit, your true nature -
however you like to think of it. The life force that is YOU is beyond your
body, beyond your intellect and mind, beyond your emotions and heart. That
is the part of ourselves we try to connect with through meditation. As you
experience this true inner self, most people sense that they are not apart from
anything - we are all ONE- like a wave in the ocean (is it truly separate from
the ocean, or just an expression of the ocean?). We are an expression of
the universe. Find your own definition of the nature of spirituality,
soul, and the universe (be it God, Goddess, Energy, The Flow of Life). Let
go of negative connotations and images, let go of fear, and reframe your
spirituality in a positive way, that lets you see beauty, safety and
unconditional boundless love.
-
To prepare yourself
to chant japa, let a sense of spirituality and enthusiasm for
your inner quest infuse you.
-
When you can, shower
and dress in clean (historically white) loose fitting clothing.
Traditionally, clothing is set aside to be worn ONLY during spiritual
practices. This practice helps clear the mind of other issues, and
prepare you to set aside space within YOURSELF for your spiritual practice.
-
Pull back long hair,
and brush your teeth if possible. A clean and comfortable body helps
keep the mind clear as well.
-
Sit in a sacred
space that you have set aside for your spiritual practices. It can be
a room, a small corner of a room, a certain seat. Whatever is
practical and works for your lifestyle. Request that no one else sit
in your seat, and that all who enter your sacred space do so reverently (I
have a guideline that all who enter my sacred space remove their shoes, and
that the space is for spiritual practice only - no work, no TV., no reading
books for entertainment - just for spiritual practices - meditation,
contemplation, reading scriptures, yoga (physical activity can be spiritual
- such as Dance), etc. Set aside your own space and make sure that
other members of your household understand its importance to you. If
your space is used for a non-spiritual practice at some point, burn some
incense or a candle to clear that other energy out of your space and purify
it for your practice.
-
Create a simple
altar for your space. You can use an inspirational picture (whatever
is inspirational for YOU), light a candle, some incense is a nice way to
keep the air sweet and the atmosphere contemplative. You can leave an
offering to the divine on the altar - a piece of fruit, a flower, a poem
expressing your love for the divine spirit, a leaf - an offering from your
heart. Leave the offering there overnight - and if the gift is edible,
on the following day eat the food as if it were a gift TO YOU from the
divine. Cherish the Poem as if it were read and honored, and given
back to you for safekeeping in your heart. These are all metaphors -
symbols to recognize that you are offering YOURSELF to the
divine.
-
It is difficult for
us to surrender our egos - this can be a challenge. It is a practice
in TRUST and LOVE. It is not about unquestioning faith. It is
about purifying yourself, letting go of preconceived notions, and opening
yourself to boundless, unconditional love - Divine Grace.
It is also a way of honoring and being grateful for LIFE, as you commune
with the life force of the universe.
Find a comfortable seated position which allows your
spine to be straight and erect. If you are not comfortable sitting on the
floor, use a straight backed chair. You may sit on a meditation cushion,
or roll a blanket or towel under the back edge of your pelvis (under the
tailbone) to tilt the pelvis slightly forward. You may also use a cushion,
and sit on the edge of the cushion, tilting your pelvis. This keeps the
spine straight and comfortable when sitting for extended periods of time.
Release
any tension in the body. Have a relaxed body, and gradually begin with two
or three minutes of breathing exercises (pranayama) keeping your breath
long, deep and full. Slow steady inhalations, long smooth
exhalations. Gaze lovingly at the picture or objects on your altar (or
if you choose not to have an altar, focus inward to your own source of calm
and peace).
Offer a prayer from deep within your heart. Example of a
prayer: "May the mantra remove restless thoughts and
emotions. May my being become absorbed in my mantra. May I
understand more deeply. May I be transformed. May my longing be
filled. May the Mantra's power still my restless mind. May the
Divine Being connect with me, to open my heart to its possibility."
Through the powerful experience of chanting Mantras, you are opening
the door into your deepest self - the sacred sanctuary of your soul.
No one else may enter here. Once you connect this deeply, you will
learn to be totally at peace, at one, when things are going on around you.
HOW-TO
Mantras may be said
silently to yourself, with your own inner voice, whispered, or out loud.
[Saying Mantras out Loud is akin to the Technique of CHANTING.] Find the
method that resonates with you.
-
If you are using a
1-syllable Mantra (such as OM), begin by concentrating on the rhythm of your
breath. As you inhale, say to yourself OM. As you exhale,
count. Inhale OM, Exhale 1 (one), Inhale OM, Exhale 2,
and so forth until you count up to the number 10 and then start over
again. Sometimes, you will go up to the number 12, or 13 or
higher. If you notice this, just go back to the number one on the next
exhalation. The idea is that the mind should go to the number 10 and
be willing to start over again. There is no destination here - this
Meditation technique is about THE PROCESS - clearing the mind of all thought
but the Mantra.
-
For longer Mantras
such as the Mantra So Hum use the following technique:
-
Begin with deep,
relaxed Ujjayi breathing - calming the mind and body. Begin to be
absorbed with the rhythm of the breath - deeply connected to the rhythm.
-
On the Inhalation,
mentally repeat So
-
On the Exhalation,
mentally repeat HUM
-
Begin to flow with
the rhythm of silent sound and breath. Observe the sound integrating
into your consciousness. Visualize the inhalation as life force
energy moving into your body and down your spine, and the exhalation as
energy flowing up the spine.
-
Enjoy the practice
of this mantra technique, without the need to achieve anything.
Enjoy the process. In time, your breath and Mantra will become
ONE. Gradually focus your consciousness on the "third eye"
- the spot right between the eyebrows (where the pituitary gland is -
where the frontal lobes of our brain meet). Soon, you will notice
your whole being beginning to respond to the vibrations of the sound of
the mantra. This is called Japa
Beginner,
Intermediate or Advanced Japa?
The practice of japa
is the repetition of a single mantra until it fully integrates into ones
consciousness. The repetition of the sound calms our senses and our
mind. This is done silently (Manksika Japa), whispered (Upamshu
Japa), or out loud/Chanting (Vaikhar Japa).
-
Beginners are
advised to start Japa Meditation with out loud/Chanting (Vaikhar
Japa). Chanting or speaking your mantra out loud helps shut
out distraction and allows you to remain focused. Saying your Mantra
with a chanting audio tape, designed for help with Mantra Meditation, if
most helpful for the novice.
-
Upamshu Japa
is whispered, and is generally used to purify the heart and spirit.
As you progress with your practice, you will be able to keep the
concentration firm and steady and be able to use Upamshu Japa.
-
Silent mantra, (Manksika
Japa), is the MOST DIFFICULT. It is very easy for our mind
to wander when it is unaccustomed to being still and silent.
However, silent japa takes us the most deeply into
ourselves. I recommend silent japa (Manksika
Japa) for more experienced Meditators. Gradually, as you
practice, you will move through all - beginning with chanting mantra out
loud, gradually you will allow the sound to diminish to a soft whisper,
then just the echo of eternity - the silent energy within.
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