Mantra (Japa) Meditation

Brief Description: Japa meditation may help to clear your mind of daily worry and soothe your spirit. Practitioners the world over use this technique to find peace, calm and tranquility within. Japa meditation uses chanting, or the repetition of a mantra, to focus and still the mind. Mantras are useful in meditation in that they give the mind something solid on which it can concentrate in order to prevent thoughts from wandering and emotions from stirring. Choose your own mantra, which can be any word or phrase that you like, as long as it is positive. Many people will chant the name of their deity, the name of an object they find soothing, such as a river or a flower, or a phrase from a poem or from a holy book. You may practice meditation in whispers or a low speaking voice, known as Vaikhari Japa. With silent Japa meditation, or Manasika Japa, you repeat the mantras silently in the mind. The affirmations of positive words and phrases repeated while meditating and in a suggestive state help to permeate our subconscious, thus creating a more positive overall attitude and confidence in our conscious mind.

What is the main focus? Mantras aim to create a focal point in order to achieve a meditative or spiritual state.

Is it a religion? The Hindu technique has been adapted into various religions but it can also be used as non-sectarian.

Does it involve chanting? Yes

What is the meditation posture? Practice Japa meditation in a seated, cross-legged position or in a comfortable chair, with your spine straight.

What is the average meditation practice time? Varies, but most practitioners hold a rosary of 108 beads and chant a mantra for each and every bead.

Where is the technique usually practiced? Alone or in a group.

How do you learn the technique? If you Google “Japa meditation”, there are numerous websites with instructions (written and audio) on how to choose your mantra and how to practice the technique.

Scientifically-proven benefits: There are no available scientifically-proven benefits attributed specifically to Japa meditation. However, health care providers are discovering the benefits of meditation practices in general on healing and wellness. According to the National Center for Complementary and Alternative Medicine (NCCAM), the practice of meditation, in conjunction with professional medical care and treatment, is believed to have a positive impact on health and healing.

Cost to learn? There is plenty of free instruction online.