Meditation

MEDITATION

Lesson 4 – Mantra Meditation

What is a definition of a mantra?

There is nothing mystical about this. Mantra means repeating a sentence or a

group of words, which have a phonetic impact and emotional significance.
Because we are talking about spoken (or chanted) words, a mantra is
intrinsically related to sound. In fact a mantra is sound, and sound reverberates
in everything in the universe.

• When water flows, the gurgling sound it makes is a mantra.

• When wind blows through the trees, the rustling sound it produces is a
mantra.
• When we walk on the earth, our footsteps produce sound, and that is a
mantra.

Within ourselves, and produced by ourselves, there is a self-born, indestructible

sound – constantly repeating itself in companionship with our breathing. This
sound is also a mantra. Sound has enormous power. One might in fact say, that
it has the power to create an entire universe. In biblical tradition it is written that
God originally manifested as sound.

(In the beginning was the Word, and the Word was with God, and the Word
was God. New Testament, John1:1-2)

According to ancient Indian (Asian) belief in the beginning there was sound.
This sound reverberated as Om - and from that sound everything came into
existence.

Sound is a vibration of the air around us. We interpret, via the medium of our
hearing equipment, and our brains, the vibration of the air as “sound”. Scientists
are beginning to recognize, just as the Ancient Sages did, that a vibration exists
in the universe, which reverberates ceaselessly throughout the cosmos.

Words are formed when letters and syllables come together. Our spiritual and
mundane lives are possible only because of words. Without language, we would
not be able to carry out any of our daily activities. Each word we use has its
own power, and produces its own reaction.

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A mantra is no ordinary combination of letters and syllables, it is a Living

Force.

The name of God is not different from God. Mantra has been called the sound-
body of God: It is God in the form of sound.

In the Indian text, the Bhagavad Gita, Lord Krishna says,

"Among rituals, I am the ritual of mantra repetition."

By this it is meant that, while other techniques are means of attaining God, or
your higher self, or whatever that communication is, mantra is its very being.
That is why it is so easy to enter this experience by using a mantra.

Mantras do not need to have any specific meaning. The power of a mantra lies
not in the meaning of the word, but through the vibratory effects of the sound
that it produces, when spoken verbally or mentally.

Mantra meditation is the repetition of a group of words that create sound

vibrations. These awake the desire for a higher communication in our heart and
mind.

Mantra meditation is the easiest and safest form of meditation, and can be
practiced by anyone at anytime, and under any conditions. It is ideal for the
beginner to learn to meditate.

The most common way of practising Mantra Meditation is Japa. The word Japa
quite literally means 'rotate'. It is performed by repeating a mantra in
conjunction with the rotation of a Japa Mala. A collection of strung beads, see
figures 4.1 and 4.2 below, which are similar to the Christian rosary.

A Japa Mala is a rosary of 108 beads, where each bead is turned after the mental
or audible recitation of the mantra.

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Figure 4.1 Figure 4.2

Using a Japa Mala for mantra meditation is very effective. This is because it
provides an anchor to bring the mind back, as it experiences wavering thoughts.
That is why Japa meditation is one of the most recommended forms of
meditation for the beginner. If you do not have a Japa Mala do not worry, it is
not compulsory. I mention this because some students may find it helpful, as
they develop their own meditation practises.

The mantra you use is meant to represent the concept, or quality that you wish
to infuse into your consciousness. For example, many people say, or think to
themselves, “I am not very beautiful; nobody loves me.” And so, this is their
mantra, which they repeat to themselves every day. The net result of such a
negative mantra is that their life is completely miserable. However, if they were
to change their mantra and say, “I am beautiful; I love myself”, which is an
example of an uplifting mantra, then perhaps they would notice a change for the
better.

If one is following a spiritual path, mantra repetition takes on a significant

meaning. Through the repetition of God‟s name, we come to know the meaning
of that name. However, we define the deity it is, in its ultimate form,
unknowable. The mystics of various religious traditions knew from time
immemorial, that we had to have some way to describe the concept of deity. So
they created different names of the word God, each to represent various aspects
that could be described, and experienced in human terms. Thus, by using a
mantra and connecting to a piece of the deity, one connects with the entirety of
the deity. This experience leads one to a deeper understanding of both self, and
the deity.

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 Meditation

A Mantra meditation in six steps using “OM” (AUM)

We consider three states of consciousness:

• the waking state

• the dream state
• the deep sleep state

The first of the three states of consciousness is the waking state. It is represented
by the sound "A" pronounced like "A" in accounting. The dream state of
consciousness lies between the waking and the deep sleep states; it is
represented by the letter "U" which lies between the "A" and "M". This "U" is
pronounced like the "U" in would. The last state of consciousness is the deep
sleep state and is represented by "M" pronounced as in "sum." This closes the
pronunciation of OM, just as deep sleep is the final stage of the mind at rest.

Figure 4.3

Whenever OM is recited in succession, there is an inevitable period of silence

between two successive OMs. This silence represents the "fourth state" known
as "turiya", which is the state of perfect bliss when the individual self
recognizes its identity with the supreme.

Hindus believe that OM is the first sound that was generated when the cosmos
formed. So every element of this cosmos will feel the familiarity of the
vibration, when this OM has been chanted. This means that the chanting of OM
will connect us to the rest of the world, and submerge our Karma with the
divine at bottom level.

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 Meditation

As in all meditation practices, the goal of OM meditation is to calm the mind

and relax the body. Using this meditation will increase one‟s concentration so
that harmonious thoughts come to mind more easily.

Let‟s try it Now!

• Inhale a deep breath to the count of four, and slowly exhale to the count
of six. Repeat five times.

• Assume normal breathing

• Close your eyelids and focus your eyes upwards towards the third eye.
This is the point between eyelashes directly above the bridge of the nose.
(6th Chakra AJNA - see lesson 3)

• Let your hands rest easily on your lap, palms turned upwards as a sign of
receptivity.

• Make sure your spine is upright, and also have the bottom of your feet
resting on the floor, thereby keeping you grounded.

• Your mantra is the word "OM". Mentally repeat this word over and over,
without moving your lips or tongue.

When you are mentally repeating your mantra "AUM - AUM - AUM", you will
find that other thoughts randomly enter conscious mind. All you have to do is
just gently push them aside.

By doing this mantra meditation on a daily basis, you will begin to feel inner
peace and inner serenity developing. This inner serenity will glow to such an
extent outwardly, that close family and friends might comment upon it.

Although simple in its essence, this is a very powerful meditation. Within thirty
days, you will notice a lot of little changes, positive changes, just by doing this
mantra meditation. By making your mind calm, and serene you will notice an
improvement in your health awakening within you.

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 Meditation

The Secrets to Mantra Meditation

There are very few secrets to Mantra meditation. The first secret – and the most
important one - is repetition.

Your mantra won’t work if you don’t repeat it.

This may seem quite obvious, but so many people repeat a mantra 20 times,
don‟t notice a difference, and give up. This does no good. In order to experience
the power of mantra, you have to repeat it many, many times to yourself. What
is more, you must believe it each time you say it.

The second secret of mantra repetition is belief. Belief is the most important
aspect of mantra meditation. You have to really believe what you‟re saying, or
have the feeling of belief in what you‟re saying, for it to really work. This
becomes difficult when confronted with contradictory evidence. This happens
when people see things happen that contradict their mantra. For instance, I‟m
repeating, “I am happy,” but I don‟t really feel happy. Or I‟m repeating, “I am
smoke free,” and the next thing that I do after meditation is to light a cigarette.

When this happens, the best way of dealing with it is to let go of all self-
judgement. One mistake doesn‟t subject you to a lifetime of misery, so, if you
come up against contradictory issues, just try and let go of them. Whatever has
happened, happened in the past, and is going to remain in the past. Your
meditation is a new moment, so continue repeating your mantra with the
feeling, intention, and belief that it is real for you right now.

In the case of spiritual meditation repeating a deity‟s name, you should try to
„feel‟ the name of that particular deity, and the aspect it represents.

More about using a Mala

Earlier in this lesson I introduced the rosary style string of beads, prayer beads,
called a Japa Mala, or just Mala. It is used to count mantras in sets of 108
repetitions.

The practice of chanting a mantra is used as a form of meditation. Sitting in a

comfortable position, with the eyes closed, the mantra is repeated silently or
aloud. The mind is focused on the mantra, all extraneous thoughts are
abandoned, and the breath is slow and deep.

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 Meditation

Figure 4.4

Hold your mala in your right hand and use your thumb to “count” each mantra
by touching the bead during the recitation, and then lightly pushing the bead
away on completion, and moving to the next bead. The index finger is extended
and should not touch the mala. The large meru (or mountain) bead should not
be counted, or touched by the thumb, and is used as a starting and ending point
of the recitation.

Note that if you have a wrist mala of 27 beads, you will need to repeat this 3
more times. Continue by pulling the beads, and going backwards until you
again end at the meru, and continue until you have done 108 repetitions, or
multiples of 108.

It is important to understand that a psychological relationship will develop

between you, and your mala. To empower the mala, that is to say to develop a
rapport with your mala mantra meditation should be practiced each day for 30
continuous days.

When the mala becomes empowered, it can be worn, or lightly placed on

oneself or others, to transmit the energy of the mantra, as well as the energetic
qualities of the mala. When not in use, you should store your mala in a special,
clean and preferably sacred space. This will help you to believe in the mala as
„something special‟.

One of the great difficulties that beginners in meditation have is that they
develop concerns that meditation may somehow conflict with their religious
views. I would like to stress that spiritual meditation, or spiritual exercises, are
fundamental to all of the major religions.
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 Meditation

In fact mantra mediation and the use of a mala, or prayer beads, are a uniting
factor between the great religions. Let is look at a few examples:

The Christian Anglican Tradition

Figure 4.5
Anglican prayer bead sets consist of thirty-three beads divided into groups.
There are four groups consisting of seven beads, with additional separate and
larger beads separating the groups. The number thirty-three signifies the number
of years that Christ lived on the Earth, while the number seven signifies
wholeness or completion in the faith, the days of creation, and the seasons of
the Church year.

The Islamic Tradition

Figure 4.6

The subha is made up of three sets of thirty-three beads, and one large one
making a total of one hundred. They are often made from wood or plastic. The
ninety-nine beads are used to say the ninety-nine names for God during prayer.
Muslims consider that repeating his name over and over, brings them closer to
God. They would call him by names such as; the Wise, the Compassionate, the
Merciful, the Good or the Eternal. Sometimes Muslims recite the same few
favoured names over and over again.

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The Roman Catholic Tradition

The rosary provides a physical method of keeping count of the number

of prayers said. The fingers are moved along the beads as the prayers are
recited. By not having to keep track of the count mentally, the mind is more able
to meditate on the mysteries. A five-decade rosary contains five groups of ten
beads (a decade), with additional large beads before each decade. The Hail
Mary is said on the ten beads within a decade, while the Our Father is said on
the large bead before each decade. A new mystery is meditated upon at each of
the large beads. Some rosaries, particularly those used by religious orders,
contain 15 decades, corresponding to the traditional 15 mysteries of the rosary.
Both five and 15-decade rosaries are attached to a shorter strand, which starts
with a crucifix, followed by one large bead, three small beads, and one large
beads before connecting to the rest of the rosary.

The Hindu and Buddhist Tradition

This is the japa mala tradition that we have already discussed.

The Jewish Tradition

In Judaism, prayer beads have been considered a form of paganism. However,

because the Jewish prayer shawl known as the tallit includes a specified number
of knots. We can perhaps intuit that numbers are as spiritually significant to the
tallit in Judaism as they are to prayer beads in other traditions.

Made of blue and white silk, and featuring fringe, five knots, and four tassels.
The tallit indicates obedience to a passage in Numbers 15:37-41. In it, Moses
asks that the tallit be made and looked at, specifically noting the number of
tassels to include "so you will remember all the commandments of the Lord."

There does not seem to be any consensus on the use of prayer beads in Judaism.

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 Meditation

QUESTIONS FOR LESSON FOUR

Please answer the following questions using no more than 75 words for each.
Incorporate the questions within your answers
(eg. the number of days in the year is 365)

Q1. What is a mantra?

Q2. What is it that gives a mantra its power?

Q3. What is a Japa Mala?

Q4. What is the derivation of OM (AUM)?

Q5. What is the basic secret of mantra meditation?

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