Mantra

The literal translation of the Sanskrit word ‘mantra’ is ‘instrument of the mind’ or ‘instrument of thought’. Mantras are used in yoga and in mediation to anchor the wandering mind. The repetition of a mantra (known as performing ‘japa’) helps pull wayward thoughts back to the present moment.

According to tradition there are 70 million mantras. Some have a literal meaning or translation and others do not. However, all are said to be charged with spiritual power. Mantras aren’t unique to yoga, they are used in a range of traditions including Buddhism and even Christianity, where hymns and practices such as the rosary are a form of mantra.

Each yogic tradition will tend to teach a particular mantra, or set of mantras. They are often rhythmical, repeated in time with the breath, and set to a particular, traditional melody.

One of the simplest, most common yogic mantras in the word Om (ॐ pronounced Aum). The mantra Om is said to be the original vibration of consciousness, without beginning or end, embracing all that exists.

Soham (सो ऽहम् prounouced ‘So’ on the inhalation and ‘Haum /hum’ on the exhalation) is another simple and common mantra. It is said to be the seed sound of the breath, and mean ‘I am that’ (or, I am consciousness itself).

A mantra imparted by a guru directly to a sadhaka (a seeker of wisdom) is believed to be more powerful. Regardless of whether you receive your mantra this way it is recommended that you stick with one mantra for your personal meditation practice.

While there is no set number of times to repeat a mantra, the number 108 is significant in yoga (although there is no clear agreement as to why!). Yogis often use mala beads in the same way that Christians use rosary beads, to count 108 repetitions by moving a single bead through the fingers with each repetition.

Repeating a mantra aloud is generally the recommended approach when you begin meditating with mantra. It enables the whole body to become absorbed in the process and helps you tune out the outside world. The vibrations are experienced in the throat and chest, the breath is controlled in time with the repetition, and the ears absorb the sound. As you become more practiced you may wish to repeat the mantra mentally rather than out loud.

“Eventually, even the mantra does not exist; only the purpose for which you repeat the mantra is there; you are there. The mantra might still be there, but it exists as an experience that overwhelms your whole being, and is not separate from you.” (Swami Rama)

Practicing Mantra Mediation

• To practice mantra meditation sit comfortably, preferably in crossed legs with a cushion supporting your buttocks. Alternatively you can sit in a chair with an erect spine and hands rested in your lap. However you sit ensure that your spine is long and chest is open.
• Begin to focus on your breath, be aware of the rise and fall of the chest and the sensation of the air on the inside of the nostrils. Become present in the space and in your body for several minutes before beginning the mantra.
• Once you feel fully present begin to repeat your mantra in time with your breath. If using Om, inhale and say the word Om on the exhale, inhale and repeat the word Om on the exhale and so on. If using Soham, begin with ‘so’ on the inhale and ‘hum’ on the exhale. You may wish to use the ‘Hail Mary’ if this is part of your faith, or words such as peace or love if your prefer. Whatever your mantra is, repeat it in rhythm with your breath.
• As with breath mediation, notice the natural pauses at the top and bottom of the breath and allow them to happen.
• As with all mediation your mind will wander. Without judging yourself, simply come back to your mantra.
• When beginning, set aside 10-15 minutes at the same time, in the same quiet, calming place each day and repeat your practice using the same mantra. Try this for 10 days and then extend the length of time gradually until you are practicing for the recommended 30 minutes per day.
• If it is in your nature, keep a journal. Mediation can often bring up interesting mental and emotional challenges and recording these can help you let them go and move on in your practice. It will also help reveal any changes and benefits that you are experiencing.
• It can be helpful to perform asana and pranayama prior to meditation if time allows. This can help to release tension and clear the mind in readiness for mediation practice.