Steps to Mantra Meditation

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Steps to Mantra Meditation

 

 

Mantra is one of the simplest, yet a very powerful method to achieve

meditation.

Why?

 

Mantra involves the rhythmic invocation of a sound. This provides a

foundation for the aspirant so that his practice is just not " in the

air " . This anchor or foundation helps the mind to gradually

disconnect with the external experiences provided through the 5

senses, which is the first step to successful meditation.

 

The Nature of Mantra

 

Although mantra has often been riled as a " religious thing " through

invocation of the names of deities or Gods, it is not actually so.

Mantra is a sound form. It is a Sanskrit word which etymologically

means " by the repetition of which the mind becomes free of external

experiences " . That is how it is to be seen and experienced.

 

Sound has a form; sound has a color. Every sound creates patterns of

forms and color in the mind. Vibrations of different frequency create

different patterns. These patterns result in withdrawal from sensory

experiences. As you proceed further successfully, they would result

(transiently) in deeper experiences such as ESP, mystical experiences

etc. Eventually, they will help the sincere practitioner to even

surpass these inner experiences and distractions and move towards

eternal bliss.

 

Now, sound of mantra is not to be seen in the context of the written

word. In fact, the sound formed by following the written word could

be severely limiting for higher experiences. The nature of mantra is

that of a cosmic sound and should preferably be HEARD from a teacher.

Mantra repetition could be done as 3 ways - audible, whisper or

silent (in the thought). Each method of repetition has different

frequencies, different forms and has different effects. The most

powerful is the silent method, because it has the highest frequency.

Louder the sound, greater is the velocity but lower is the frequency.

 

Preparations for Practice

 

Get yourself a mantra - Once a mantra is chosen, it should NEVER be

changed, however much you may like to. Often people change their

mantra because it is too common - they wish to get something unique

as a kind of a rare elixir. Be warned that this is a mistake and will

result in complications at higher levels in your spiritual journey.

So be careful in selecting a mantra. Go find yourself a teacher and

if you can't, mentally recite a selection of mantras, each for some

stretch of time and see which 'feels' right for you - which one

creates the right vibrations and then stick with it.

 

Have a symbol to focus upon - A symbol could be mental - the sun, a

star, a candle flame, a crescent, a cross, symbol of Om, a lotus

flower, your personal deity etc. Or you could have a physical point

of focus such as the nose tip or the pulsation in any particular part

of the body etc.

 

Place of practice - Have a designated area of your house - a room or

a corner for your mantra practice. It is important that you use the

same area for your regular practice. You will find that over time

this area will be charged with the favorable energies of mantra and

spur you onto spontaneous meditation.

 

Posture - The posture for your mantra practice should be a seated

one with spine erect. Siddhasana and Padmasana are especially suited

for the purpose as they provide the maximum stability to the body

preventing it from drooping or falling. These postures, when

perfected, enable the practitioner to sit for long spells without

tiring, something very essential in meditation practice. Siddhasana

also exerts the right pressure on the mooladhara chakra (energy

center), the seat of kundalini and is recommended as a meditation

pose.

 

Breath flow - Before proceeding with mantra meditation, it should be

verified that the predominant flow of the breath is from the left

nostril (as opposed to the right). Or then, the flow should be

balanced between the nostrils. Mantra meditation is not advised with

the right nostril more free flowing than the left. This is because

the left nostril corresponds with the lunar (mental) forces and the

right for the physical forces. It would be difficult to have

successful meditation with the right flowing predominantly.

If necessary, breath flow between nostrils can be altered using a

Yoga Danda.

 

Role of a Mala - Often, as you proceed in mantra repetition, you

will find the mind drifting involuntarily from the physical point of

focus - to a dreamy state or then swamped by thoughts. If you are

practicing Mantra in coordination with the turning of mala beads,

this drift is stopped whenever you reach the head bead (sumeru). The

sumeru provides the disconnect and you are reminded to turn the Mala

around for the next round of repetition. This brings back the

awareness and prevents it from going out of hand for long periods of

time. That is the first point.

 

The second point is that the Mala provides the " physical " anchor

which is so necessary as you proceed to higher levels of the

practice. At the higher levels, as you are disconnected from the

external world, it may be quite an experience - sometimes even

terrifying. The mala serves as your connection with this world to

bring you back. This coupled with your symbol as the mental anchor,

makes for a successful journey.

 

The Practice

Once you are equipped and prepared as outlined above, be seated in

the posture advised. Start turning the beads in synchronization with

the mantra, with the mantra being repeated with every bead turned. To

know more on how to turn the beads, read the " How to Use " section.

 

Rhythmic Repetition of the Mantra - the mantra should be repeated

with a certain rhythm of your choice. The rhythm could be

synchronized with the breath or with the pulsation in any part of the

body or in any way you wish. The mantra should be repeated with every

bead turned.

 

Method of Recitation - As mentioned earlier, the mantra may be

repeated audibly, as a whisper or then silently. This depends upon

your mental state. If the mind is disturbed or you are drowsy, it is

best to repeat the mantra audibly and then progress towards

whispering and then to the silent thought of mantra. Beginners may

also proceed from audible repetition to the more powerful silent

repetition.

 

Speed of Recitation - Repeat the mantra at a speed that feels right.

The slower the recitation, the greater is the frequency and the power

behind the mantra. Conversely, a faster repetition implies a lower

frequency and reduced power behind the mantra. However, you may have

to alter speeds depending upon the state of your mind. A dissipated

and drowsy mind may require a faster repetition of the mantra - a

slower repetition may put you off to sleep!

 

Eyeball movement - For successful mantra meditation practice, it is

important that the eyeball movement is absent. Eyeball movement is

always there (even when we are asleep in the form of REM), but for

this practice it is essential that the movement is stalled for

desirable results. This movement is gradually eliminated by constant

focus on your symbol at an imagined place on the eyebrow centre.

Also, it often helps to imagine the vibrations of the mantra

converging at the eyebrow center.

 

Mind focus - be aware of the Mantra at all times. The mind will

waver; you will find it drifting to other thoughts. As you realize

this, gently bring back your awareness to the Mantra. Don't feel

frustrated by the oscillating mind - this is normal, and is part of

the process itself!

 

Important: Don't make the mistake of correlating the mantra sound

with its written form. As mentioned earlier, this could be limiting

its potential greatly.

 

Practice in this manner for as many rounds of the mala as you feel

the need or have the time for. You must start the practice at the

head bead (sumeru) and also end it at the sumeru.

 

Regularity of Practice - It is essential that Mantra meditation is

practiced everyday without a break. It may be just 5 minutes but

regularity is a must. It is preferable to do it at a designated time -

in the morning or then in the night, before going to bed at least an

hour after meals.

 

Over time, you will find the effect of the mantra on the subconscious

through its unique calming influence at any time of the day and in

any situation. You are then truly on your journey to spiritual

growth.

 

 

Source: Health & Yoga.com