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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.
 Gweener · Mon Oct 22, 2007 @ 11:37pm · 2 Comments |
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