By repetition of mantras, the mind gets controlled. Then the mantra becomes one with the mind and also with the prana.
-- Sri Ramana Maharshi

The effect of karma can be counteracted to a great extent by Japa.
-- Sri Sarada Devi

Japa is a fundamental and powerful aspect of traditional Yoga, as it relates directly to Pratyahara, or the limb of yoga that has to do with the withdrawal of the senses. The practice of japa harnesses inner energies and helps to quiet and still the mind. By definition, japa is the repetition of a mantra, or word of power, traditionally performed with a mala (rosary, or prayer beads) to keep count.

Yogic practices such as japa energize the vital force, still the mind and purify thought patterns and nadis, the subtle energy channels in the body. The Kundalini Shakti (energy of creation) may even awaken through the practice of japa, especially in this time and age, when our fast-paced lifestyle makes meditation so difficult to attain. Japa also attracts positive energies and strengthens the aura. On the physical level, the seven bodily tissues get purified, energy levels increase, stress levels decrease, and the immune system and overall health are improved. Japa fills the mind with sattva (purity) and cleanses the mind of tamas (inertia) and rajas (activity). In this sense, it paves the road towards meditation and achieving higher states of consciousness.

The Three Levels of Japa

There are 3 levels of japa:

Vaikhari - Audible repetition
Upamsu - Whispering repetition
Manasika - Mental repetition

Vaikhari japa, or audible repetition, consists in repeating a mantra or mantrochar (series of mantras that form a prayer) out loud. This is usually done in a group setting, but can also be done on your own. This level of japa is very good if the mind is highly agitated and difficult to calm down, as it helps to keep the mind focused on what is being repeated. Aside from purifying the body and mind, this level of japa also has an effect on the environment, as the vibrations of the mantra will purify your immediate surroundings.

Upamsu, or whispering repetition, is the middle stage. It is performed either by quietly whispering the mantra or by just moving the lips while silently saying it. It helps keep the mind focused and avoid distractions, and uses less energy than saying the mantra out loud.

The third level, manasika, is purely mental repetition. There is no audible sound or movement of the lips here. All repetition is done mentally. This is considered the best of the three levels, since no energy is used to express the mantra outwardly and all the energy and benefits of the mantra are kept within. The vibration of the mantra will still affect your surroundings, as it permeates your body during the practice, and then you emanate it through your aura.

How to Perform Japa

If you are a total beginner you might want to start with one round (108 repetitions), doing vaikhari, or audible repetition. Once you feel you have mastered that level you can move on to upamsu japa. Or, if you are new to japa but feel confident that you could be successful beyond vaikhari, then you can split the round (the 108 repetitions) equally between the 3 levels. Starting with vaikhari for roughly the first third, then moving onto upamsu for the second third, and lastly for the final third performing only mental repetition, or manasika japa.

Traditionally the mala (rosary, or prayer beads) is draped over the ring finger and rotated around with the thumb and middle finger. The index finger (the ego finger) should no be used to do japa and the Guru bead or sumeru(the extra bead at the top of the mala) should no be crossed over. Doing so reduces the energy of the mantra repetition. Whenever the Guru bead is reached, japa is either completed or continues back in the opposite direction, i.e., in the reverse direction, going back the way you came to your initial bead, without crossing over the Guru bead.

if you use a shorter mala, say a 54-bead mala (+ the Guru bead), you would need to go around the mala twice to complete a count of 108 repetitions (or as many times as needed to complete the number of repetitions you want). Remember, every time you get to the Guru bead you need to flip the mala over so that your thumb and middle finger start counting on the same beads you just passed, without ever crossing over the Guru bead, for the second (third, etc.) part of your round.

Ideally japa should be practiced daily and always with focus and feeling. However, as Swami Sivananda wisely noted, even mechanical repetition of japa has a great purifying effect on the mind, and the necessary emotional intent will come in time, as the purification process continues.

Other Recommendations

* If possible, follow a spiritual teacher from a traditional, bona fide lineage. The teacher will give you the mantra best suited for you or pertaining to the lineage.

* If you have not received a mantra from a teacher, then doing japa of Om or Ram is recommended, as these mantras have been repeated millions of times for thousands of years and carry enormous amounts of energy.

* It is best to stick to one particular mantra, especially if it was given by a spiritual teacher, as the power of the mantra will increase with repetition.

* If you do a mantra for a particular purpose, say a healing mantra when you are sick, do it as an addition to your regular mantra.

* Place a Deity (statue) or a Yantra (geometrical representation) in front of you and light a ghee lamp or candle to invoke the energy of the aspect of the Divine that you are invoking with the mantra.

* Mentally repeat a short mantra, such as Om when you are stuck in traffic, faced with a dificult situation or focusing on a task that does not require a great amount of mental concentration (cooking, gardening, doing dishes, etc.).


© 2007 Yol Swan. No reproduction allowed in whole or in part without written permission from the author: You Are Your Healer: Spiritual Tools for Inner Peace.