Japa Meditation Hello and welcome to this Japa meditation.
I will begin by explaining that Japa is a meditative repetition of a chosen mantra.
Or if you would prefer a chosen affirmation or intention.
Traditionally in Hinduism the meditative repetition of a mantra linked to the divine is used.
The mantra Om may be repeated.
Om symbolising the ultimate reality,
Consciousness,
The first word or vibration.
Swami Sivananda says,
By the constant thinking of a mantra,
One is protected and released from the rounds of births and deaths.
A mantra is so called because it is achieved by the mental process.
The root man in the word mantra comes from the first syllable of that word meaning to think and trā meaning to protect or free from the bondage of the phenomenal world.
A mantra generates the creative force and bestows eternal bliss.
A mantra when constantly repeated awakens the consciousness.
If you have your own personal mantra you may use this.
If not Om is available to you.
Let us begin.
Sit comfortably in a steady posture with the spine and neck erect but not tense.
Sitting cross legged on the floor or a cushion provides a firm base for the body.
It creates a triangular path for the energy to flow.
You can also sit in a chair.
Let us rest our hands on the legs.
The palms can be face up or down.
And if you like you can take Chin Mudra bringing the thumb and the index finger to touch creating a circle for energy to flow.
Now draw your eyes to a close and your attention to your breath.
Try to relax and make your breathing rhythmic.
Let us take a few deep abdominal breaths together.
We will inhale for 3 and exhale for 3.
So together now inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Inhale 3,
2,
1.
Exhale 3,
2,
1.
Continue inhaling for 3,
Exhaling for 3.
Deep abdominal breaths.
As you inhale the abdomen will expand and as you exhale the abdomen will contract.
Then allow the breath to slow down and watch as the breath becomes light and silent.
Exhale for 3,
2,
1.
Exhale for 3,
2,
1.
Exhale for 3,
2,
1.
Exhale for 3,
2,
1.
Exhale for 3,
2,
1.
Exhale for 3,
2,
1.
Exhale for 3,
2,
1.
Exhale for 3,
2,
1.
Now command the mind to be quiet for the next 20 minutes or so.
Forget past,
Present and future and be sincere in your command.
Begin this session with willingness to face reality without escaping into imagination.
Detach from hopes and fears.
Commit to your wellbeing.
Begin to draw your mind to a focal point.
For those who are predominantly intellectual,
The object of focus should be visualized in the space between the eyebrows.
For those with a more emotional nature,
Focus on the heart center.
Do not change this focal point and if you are unsure,
Just focus on what feels most natural.
Begin to draw your mind to a focal point.
Here we introduce our mantra.
Repeat it mentally and in coordination with your breathing.
Mental repetition is stronger but for those lacking energy,
You may repeat the mantra out loud.
Stick with the mantra you have chosen for the remainder of this session.
You can repeat the mantra on each exhalation,
Repeating it for the length of the exhalation.
If the mind is particularly busy today,
Perhaps introducing the mantra on the inhalation as well.
Allow the mind space to wander at first.
It will eventually become still and concentrated.
Be both firm and gentle with the mind at the same time.
Your mind will begin to slow down.
Watch it objectively with the attitude of non-cooperation.
You are not the mind.
Repeat the mantra.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Let us continue in meditation.
Focusing on your point of focus and mentally repeating your mantra.
Three arms will signal the closing of this session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Repeat it for the rest of the session.
Haaaaaaam With time and practice,
A subtle state of transcendental bliss with duality will reveal itself.
Awareness of subject,
Yourself and object,
All that you perceive.
With practice,
Duality disappears and the knower,
Act of knowing and knowledge are one.
Om Namah Shivaya.
Namaste.
