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Develop A Peaceful Mind Using JapaMala

Writer's picture: Yoga HavenYoga Haven

Most of the time, we think of Yoga only as the postures called Asanas that we do in class.  But there is so much more!  If you enjoy Asana practice and are a bit “addicted” to the Yoga high you feel after class, you may want to learn more about Yoga and maybe try some of the other facets of Yoga, such as pranayama (breathing techniques) and meditation. Sri Patanjali gave us a scientific approach to Yoga in his classic text, the Yoga Sutras. In the middle of his book, Sri Patanjali sets forth the 8 limbs of Yoga (sometimes called Ashtanga Yoga although that word is not used in the Yoga Sutras.)  These 8 limbs are: the Yamas (moral restraints), the Niyamas (moral observances), Asana (postures), Pranayama (Yogic breathing techniques), Pratyahara (withdrawal from sensory input), Dharana (single pointed concentration), Dyana (meditation) and Samadhi (higher state of consciousness). 

 

The overarching goal of all Yoga practice is to still the fluctuations of your mind and become peaceful. This is stated in Sri Patanjali’s second Sutra of the first Chapter.  Then the remainder of the book gives us the roadmap of how to do that. We can use one or any combination of the 8 limbs of Yoga to develop this peaceful state of meditative equipoise.  But meditation – at least for me - seems to be the most direct route.  

 

Like most people, my very earliest experience of meditation was a by-product of my physical Asana practice.  Practicing the Yoga postures calmed my mind and soothed my body. Very often when I left the Yoga Studio, I felt really peaceful and uplifted.  So, it may be accurate to say that the physical practice of Asanas became meditative itself after my practice reached a certain level.

 

But the limb of meditation deserves its own place separate from (and in addition to) Asana practice.  The Bhagavad Gita (an ancient Hindu text whose title translates to Song of God) devotes all of the 6th chapter to the Yoga of meditation. Very clear instructions are given.  I have followed most of these instructions for my meditation practice and the benefits are gradually manifesting.  Through meditation, our day-to-day lives become easier as we become adept at bringing awareness and patience to even the smallest things.  And, in the long term, enlightenment is the ultimate reward.

 

There are many meditation styles and all are geared toward calming the mind, reducing the number of thoughts and gaining the ability to make reasoned choices. So, what type of meditation is best for a day-to-day practice?  The ones I have practiced over the years are silent meditation, guided meditation, Tonglen and Japa.  At present, my main style of meditation is Japa which uses the repetition of audible sounds known as mantras. A few years ago, I researched the Japa style of meditation and it is a joy to share that with you now.

 

So, what is Japa Meditation? 

Japa is a form of meditation in which you repeat a word or several words over and over again. The word (or words) is called a mantra.  Chanting mantras is also a gentle and simple pranayama practice (Pranayama is the 4th limb of Ashtanga yoga and is done by regulating the pranic life force energy by controlling the breath). The mantras – like all vocalizations - are vibrations of sound waves.  According to Sri Swami Satchidanananda, the vibrations are even more important than the actual words.  He goes on to say that if we want to align with our Higher Power who is, in essence, a vibration - a sound - we can tune our “heart radio to the same frequency” using mantras. In his book entitled The Golden Present, Sri Swami Satchidananda says:

 

“[m]antra meditation is a very important practice.  All other practices are secondary when compared with mantra repetition.  Mantra repetition is a direct way to tune yourself to that cosmic vibration (OM).” 

From the page called “June 7.”

 

Here are additional thoughts from other Yogis:

 

+ A yogi named Georg Feuerstein states that through repetition of the mantra, we create positive habit patterns which help us to gradually overcome spiritual darkness.

+ A yogi named Braydon Mackenzie states that “Japa meditation has an incredible ability to enhance your capacity for focus and concentration, while at the same time connecting you with divine energy.”

+ Yogi Braydon Mackenzie also states that a mantra is “a mystical energy encased in a sound structure or God manifesting in the form of sound vibration.”

+ Yogi Georg Feuerstein states that the root of “mantra” is “man” which means to think; so we use the mantra as a tool to control our thoughts.

+ A yogi named Anandmurti Gurumaa states that “a trained mind is your best friend; while an untrained mind is your worst enemy.”  You train your mind using your mala to practice japa with your mantra.

 

Using a Mala for Japa Meditation

Japa is often done with a mala to assist in knowing how many repetitions you have done. A mala is a string of beads or knots used in prayer and meditation and can be thought of as a garland, like a beautiful necklace. The use of malas is over 3,000 years old and has its roots in Yoga, Hindu practices and Buddhism. Mala comes from Sanskrit word “japamala” in which a mala is used for the special type of meditation called Japa. The word Japa is translated as “muttering.”

 

What is the purpose of Japa Meditation?

+ To achieve Stillness, Peace and Truth.

+ Use of a mantra improves focus and concentration which deepens meditation.

+ Through concentration we transcend the fluctuations of the mind to a place of mental clarity which supports our Dharana practice (Dharana is the 6th limb of ashtanga yoga in which we use our concentration to make the mind single pointedly focused on one thing).

+ It is a powerful technique for focusing the mind and for harnessing the body/mind’s subtle energies in completing the Yogic path of self-transformation.

+ A Yogi named Aimee Hughes states that “mantras are some of the most effective tools in the yogic toolbox for accessing deep states of meditation; they help us still the vrttis or fluctuations of thought waves in our mind, while also holding sacred energy within them.”

+ A yogi named Dayalu Alwin D’Angelo states that chanting “mantras not only helps us to come closer to our true nature but also leads us to the experience of oneness with the whole of creation.”

+ Yogi Anandmurti Gurumaa states that the mantra will create a special kind of happiness for you.  In other words, you create happiness for yourself whenever you like, wherever you are.  You don’t have to think up a reason to feel good or wait for a reason to feel good – there is no need to search outside of yourself. Your mantra is always available to assist you in finding your natural innate peacefulness.

 

How do I use a Mala for Japa Meditation?

+ Your mala is considered sacred and should be handled very respectfully, never put down on the floor or ground; and kept clean in its own bag or box.

+ Do not share your mala with others – your mala contains your own personal energy and should not be diluted with the energy of others.

+ If worn as jewelry, keep the beads tucked underneath your shirt in a humble state.

+ Each mala has 108 beads plus the bigger “Meru” or “Guru” bead.

+ Significance of 108 is spiritual (there are many explanations and here are just a few): 

+ 108 energy lines (nadis) converge to form the anahata, the heart chakra

+ Logan Milliken states that: 1 stands for God; 0 stands for emptiness and humility in your practice; and 8 stands for infinity 

+ Posture: sit straight, spine erect, eyes softly closed; tall yet comfortable

+ Okay to sit on a mat, on Yoga props or in a chair

+ Allow the breath to be natural

+ Hold the mala in your right hand and begin with the first bead after the Guru bead

+ Let the mala drape over your middle finger or ring finger, always keeping the index finger out of the way and not touching the mala (the index finger is considered to represent the ego and the negative energy of “pointing your finger” in judgment of others)

+ Use the thumb or thumbnail to pull a bead toward you, one bead at a time with each mantra repetition

+ Hold the mala at the level of your heart space with the right hand while the left hand holds the remaining beads below it, allowing them to move as the beads are pulled one at a time

+ Do not let the mala touch the ground

+ When you reach the Guru bead, do not cross over it; rather turn around and go back the other way out of respect for the Guru

+ Only begin chanting after you feel a connection with the mala

+ Chant out loud -- or quietly  --  or as a whisper -- or silently

+ Chant the mantra into the bead

+ Try to use the same tone and same length of sound as you bring the sound inside of the bead

+ Focus on the breath, the heart and the third eye and feel the vibrations of the mantra

+ Feel the mala become an extension of your body

+ Concentrate fully on your mantra and surrender to the expansion of your consciousness

+ The best times are early morning and later in the evening when there is a soft Sattvic quietness to you and to your world.

+ Yogi Anandmurti Gurumaa states that “when you do your chanting, it is very important to be clear in your heart and to have lots of great good feelings about the mantra, about the time you have to sit in peace and prayerfulness.”

+ Become aware of the space between the mantra repetition. By knowing what your next thought is (the mantra), you eliminate chain thinking and become aware of your true nature which is the silence between thoughts.

 

What Mantra should I use?

+ Some people are fortunate enough to receive their mantra from their Guru or teacher. But if that is not possible now, find a mantra that resonates with you.

+ Certain words are used and every word is going to use a certain vibration.

+ Even more important than the words is the intention.

+ Some teachers advise us to stay with one mantra, but you may need to try several to find the one that feels best for you. Or you may find that using several mantras at different times or for different purposes is what is needed (always listen to your heart).

 

Here are a few Mantras to consider using:

 

Om (AUM)  (Divine Universal Resonance)

 

Love

 

Peace

 

I Am Loving Awareness (from Ram Dass)

 

Thy Will Be Done

 

Om Namah Shivaya

Om: Divine Universal Resonance

            Namah: to that, not mine, a salutation of humility

            Shivaya: Supreme Consciousness, Lord Shiva

 

Hari Om

            Hari: imagine that your suffering and pain are being released

            Om: Divine Universal Pure and Positive Energy is replacing your suffering

 

So Ham

            So Ham: I am That (Divine Universal Energy)

 

Closing Comments

Through our use of Japa Meditation – repeating a mantra using a mala – our meditative contemplation grows in strength.  As we focus all of our awareness on the mantra, we release all focus on everything else and the mind becomes more quiet, more still. In other words, we stop looking for happiness outside of ourselves using the 5 senses and allow the mind to rest in its natural state of calm abiding, a true happiness not dependent upon anything outside of ourselves.  As a result, we gradually become open and available to realize/know the spiritual connection that already exists with the Divine.

 

I hope that these comments have been helpful and have inspired you to begin a Japa meditation practice. I choose peace.  I hope you will, too!

 

Peace and Light to All.

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