---
title: "Mantra Repetition (Japa): What It Is, How It Works, Cited Research & Best Free Videos"
description: "Mantra repetition (japa) is the practice of repeating a chosen sacred word or phrase, often silently and throughout the day, to steady attention and interrupt unwanted thoughts."
canonical: "https://insighttimer.com/techniques/mantra/mantra-repetition-japa"
category: "Mantra"
last_reviewed: "2026-07-28"
---

# What is Mantra Repetition (Japa)?

Mantra repetition (japa) is the practice of repeating a chosen sacred word or phrase, often silently and throughout the day, to steady attention and interrupt unwanted thoughts (Bormann et al., 2006), (Bormann et al., 2006).

**Evidence: Promising Evidence.** As the core of the mantra-meditation family, japa draws on direct meta-analytic support: a 2022 pooled analysis reports moderate reductions in anxiety, stress and depression (Hedges' g around -0.33 to -0.46) and a clinical trial found depression gains against progressive muscle relaxation. Most of this evidence uses inactive controls and is indirect to japa specifically, so the benefit for anxiety and stress is promising rather than established for this exact practice.

Last updated: 2026-07-28

We are still reviewing this page. Our research team checks every technique page for accuracy and evidence quality before final release. Details may change as that review completes. The evidence badge shows our current reading of the published research.

## Explore Mantra Repetition (Japa)

- [Master Class: Using an Ancient Mantra to Heal](https://insighttimer.com/davidji/guided-meditations/davidji-master-class-using-an-ancient-mantra-to-heal) — davidji, Talks, 26 min, rated 4.9/5
- [108 Ram](https://insighttimer.com/carrieg108/guided-meditations/108-ram) — Carrie Grossman, Music, 2 min, rated 4.7/5
- [Ganesha Mantra](https://insighttimer.com/prashantipaz/guided-meditations/ganesha-mantra) — Prashanti Paz, Music, 10 min, rated 4.8/5
- [Om Mani Padme Hung Mantra Of Compassion And Wisdom](https://insighttimer.com/peacebeyondsuffering/guided-meditations/chant-mantra-of-compassion-and-wisdom-om-mani-padme-hung) — Ajahn Achalo, Music, 8 min, rated 4.8/5
- [Mantra To Illuminate Our Mind | Gayatri Mantra](https://insighttimer.com/matajishiva/guided-meditations/mantra-to-illuminate-our-mind-gayatri-mantra) — Mataji Shivā, Guided, 9 min, rated 4.8/5
- [Activate Qi Flow With OM Mantra & Drums](https://insighttimer.com/kennethsoares/guided-meditations/activate-qi-flow-with-om-mantra-and-drums) — Kenneth Soares, Music, 69 min, rated 4.8/5

### Mantra Repetition (Japa) effort level

#### How hard is Mantra Repetition (Japa)?

**Moderate** (2 / 4). You repeat a sacred word or phrase over and over, sliding one mala bead per round, resting in the sound and its meaning.

- **Mental Effort** (2 / 4): The mantra just needs to keep sounding, and you return to it whenever the mind wanders off, a light repeating hold.
- **Emotional Depth** (1 / 4): Repetition and devotion can warm your mood; digging into personal material is not this practice's design.
- **Physical Intensity** (1 / 4): Seated with the beads moving under your fingers, the body does almost nothing.
- **Prior Knowledge** (2 / 4): Get familiar with your mantra and the bead-counting rhythm so the repetition runs on its own.

## Recommended dose: How Much Japa (Mantra Repetition) Should You Do?

### beginner

A short, low-commitment starting point for building the habit of silent mantra repetition. No direct dose evidence; editorial synthesis based on conservative practice conventions for seated meditation.

- Session length: 5–10 minutes. How long each individual practice session should last from start to finish.
- Frequency: 3–5 days per week. The number of days per week to fit a session into your routine.

### intermediate

A peer-reviewed 5-week mantram repetition programme taught participants to repeat a chosen mantra silently throughout the day, supporting a regular daily practice pattern. The specific session length is not reported in the source, so the 15–20 minute duration is an editorial estimate.

- Session length: 15–20 minutes. How long each individual practice session should last from start to finish.
- Frequency: 7 days per week. The number of days per week to fit a session into your routine.

### extended

A meta-analysis of the closely related mantra-based Transcendental Meditation technique identified regularity and duration of practice as factors in outcomes, supporting sustained daily practice for experienced practitioners. Session length is extrapolated and not directly reported.

- Session length: 20–30 minutes. How long each individual practice session should last from start to finish.
- Frequency: 7 days per week. The number of days per week to fit a session into your routine.

*About this card.* Session-length figures are editorial estimates, as no source reports a specific per-session duration for this technique; frequency guidance draws on a mantram-repetition programme study and closely related mantra-meditation evidence. These recommendations are not a substitute for personalised guidance from a qualified practitioner.

## Related techniques to Mantra Repetition (Japa)

- [Devotional Music](https://insighttimer.com/techniques/sound-healing/devotional-music)
- [Singing Along Meditation](https://insighttimer.com/techniques/sound-healing/singing-along-meditation)

## Common questions about Mantra Repetition (Japa)

### What does the research say about Mantra Repetition (Japa)?

*evidence*

Pooled trials link mantra-based meditation to small-to-moderate reductions in anxiety, depression, stress, and post-traumatic stress, with a 2022 meta-analysis finding a small-to-moderate effect on anxiety. A separate review found moderate gains in spiritual well-being. Most studies pool mantra meditation broadly rather than isolating japa, samples are small, and dropout is often high.

### Who is Mantra Repetition (Japa) good for?

*good for*

Adults dealing with everyday anxiety, stress, or low mood may benefit from japa, especially when the mind keeps circling and needs one word to return to. It has been studied in hospital healthcare workers under pressure and combat veterans with PTSD. Japa supports rather than replaces professional care when symptoms are severe.

### Is Mantra Repetition (Japa) safe?

*safety*

Most healthy adults can practise japa as a low-risk practice, and no adverse effects have been reported across meditation and mantra-based reviews, though harms are rarely tracked, so safety is under-studied rather than proven. People with PTSD, a trauma history, or acute distress should approach long silent stretches gradually, since sustained inward attention can surface intrusive memories.

### How does Mantra Repetition (Japa) work?

*how it works*

Repeating a chosen word gives attention a single anchor, so the mind returns to one clear place and drifts into worry less often. Over longer sittings, thoughts can feel like passing events rather than urgent truths. When voiced aloud, the throat and chest vibration is thought to stimulate the vagus nerve, shifting the body toward rest and lowering heart rate.

## Mantra Repetition (Japa) tracks & video

Explore guided sessions to deepen your Mantra Repetition (Japa) technique.

- [My Morning Practice](https://insighttimer.com/davidji/guided-meditations/setting-the-trajectory-of-my-day) — davidji, Guided, 25 min, rated 4.9/5
- [Surrender To The Silence Within](https://insighttimer.com/davidji/guided-meditations/surrender-to-the-silence-within) — davidji, Guided, 16 min, rated 4.8/5
- [Om Namah Shivaya](https://insighttimer.com/carrieg108/guided-meditations/om-namah-shivaya-4) — Carrie Grossman, Music, 7 min, rated 4.8/5
- [Kalki Mantra For Protection](https://insighttimer.com/prashantipaz/guided-meditations/kalki-mantra-for-protection) — Prashanti Paz, Music, 4 min, rated 4.8/5
- [Calming Om Mani Padme Hum with Cello](https://insighttimer.com/janmarkshe/guided-meditations/calming-om-mani-padme-hum-with-cello) — Yann Stoneman, Music, 10 min, rated 4.7/5
- [Ganesha Mantra](https://insighttimer.com/prashantipaz/guided-meditations/ganesha-mantra) — Prashanti Paz, Music, 10 min, rated 4.8/5
- [Relax, Release, And Relief](https://insighttimer.com/davidji/guided-meditations/relax-release-and-relief) — davidji, Guided, 19 min, rated 4.8/5
- [Nam Myoho Renge Kyo (Devotion to the Mystic Law)](https://insighttimer.com/devapremalmiten/guided-meditations/nam-myoho-renge-kyo-devotion-to-the-mystic-law) — Deva Premal & Miten, Music, 4 min, rated 4.7/5
- [Moolamantra](https://insighttimer.com/danielbellone/guided-meditations/moolamantra) — Daniel Bellone, Music, 8 min, rated 4.8/5
- [Taking Your Life To The Next Level](https://insighttimer.com/davidji/guided-meditations/taking-your-life-to-the-next-level) — davidji, Guided, 16 min, rated 4.9/5
- [Long Mantra Of Avalokiteshvara](https://insighttimer.com/peacebeyondsuffering/guided-meditations/chant-long-mantra-of-avalokiteshvara-3-rounds) — Ajahn Achalo, Music, 4 min, rated 4.7/5
- [Finding Peace In This Moment ](https://insighttimer.com/davidji/guided-meditations/finding-peace-in-this-moment) — davidji, Guided, 15 min, rated 4.8/5

## What does a Mantra Repetition (Japa) session involve?

Japa is the steady, rhythmic repetition of a sacred word or phrase, often counted on a 108-bead mala, used to steady attention and quiet the mind.

A practitioner repeats a chosen sacred word, phrase, or syllable over and over, traditionally counting each round on a mala of 108 beads. The mantra may be voiced aloud (vaikhari), whispered (upamshu), or repeated silently (manasika), often paced with the breath and carried through the day. Pronunciation, repetition rate, and devotional intention are treated as integral to the practice's effect.

Japa emphasises the vibrational and devotional qualities of a sacred mantra, not simply its use as a neutral focus point, which sets it apart from purely attention-training forms of mantra focus. It is not a medical treatment, and most published evidence studies mantra meditation broadly rather than japa specifically.

### Not to be confused with

- **"Mantra Focus" as a purely attentional exercise:** Some frameworks list mantra work only as a concentration anchor, a word used to hold attention. Japa centres on the devotional and vibrational qualities of a sacred formula, treating the sound and intention as part of the effect rather than just a focus point.
- **Kirtan and communal chanting:** Kirtan and group chanting are shared, often musical devotional practices performed together. Japa is the individual, systematic repetition of one formula, voiced quietly or repeated silently and usually counted on a mala, rather than sung in company.
- **Rosary or prayer-bead recitation:** A japa mala resembles a prayer rosary and is also used to count, but japa repeats a single sacred sound-formula for its vibrational and attentional effect rather than reciting a set sequence of devotional prayers.

## How does Mantra Repetition (Japa) work?

Japa appears to work first by giving attention a single anchor. Each repetition, often counted bead by bead on a mala, offers the mind one clear place to return to, so it drifts into worry less often. Over a longer sitting the repetition can also bring a sense of decentering, where thoughts begin to feel like passing events you can watch rather than urgent truths you must answer. When the mantra is voiced aloud, the vibration in the throat and chest is thought to stimulate the vagus nerve, the pathway that shifts the body toward rest and recovery, which practitioners often feel as a grounded, settled calm. A systematic review of mantra recitation proposes these neurophysiological pathways rather than measuring them directly in japa, and its authors call for stronger evidence (- et al., 2024).

### Possible mechanisms

**Attentional Anchoring**

Each repetition of the mantra, often counted bead by bead on a mala, gives wandering attention one clear place to return to, so there is less room for the mind to slide into worry or distraction. A systematic review of mantra recitation suggests this kind of focused repetition may steady attention and support mental clarity, though the authors note the science is still developing (- et al., 2024).

**Vocal Vagal Stimulation**

Chanting a mantra aloud sets the throat and vocal folds vibrating, and this act of voicing is thought to stimulate the vagus nerve, the main pathway of the body's rest-and-recovery system (- et al., 2024). Many people feel it as a grounded, settled warmth in the chest and throat, and one review linked chanting OM to a slower heart rate (Avadhani, 2025).

**Rhythmic Entrainment**

Instead of straining to hold focus, many people feel carried by the rhythm of japa, the steady, breath-paced repeating of a mantra that the nervous system settles into step with. A systematic review of mantra recitation proposes that this kind of rhythmic repetition may shape brainwave activity and emotional states, though it has not been measured in japa itself (- et al., 2024).

**Decentering**

As the mantra keeps repeating on its own, thoughts and feelings can start to feel more like passing events than urgent truths that demand a response. A systematic review of mantra recitation proposes that this shift, called decentering, may support emotional stability and mental clarity, though the science still needs stronger validation (- et al., 2024).

## What does Mantra Repetition (Japa) do to the body?

The most consistently reported bodily change is a slowing heart rate. A review of mantra chanting found that vocalising a syllable such as OM was linked to a lower heart rate alongside heightened mental awareness (Avadhani, 2025). In the body this can feel like the breath lengthening, the shoulders dropping, and a quiet steadiness arriving without effort. That same review and a related synthesis also describe shifts in brainwave patterns, the rhythms of electrical activity that track states of attention and rest, though these remain proposed rather than measured for japa specifically, and heart-rate findings are not uniform across studies (- et al., 2024).

**Heart Rate**

As the heartbeat slows, the body often feels like it is settling, with the breath lengthening and a quiet steadiness arriving without effort. A review of mantra chanting reports that vocalising a mantra such as OM was linked to a lower heart rate, the pace at which the heart beats, alongside heightened mental awareness (Avadhani, 2025).

**Brainwave Patterns**

Chanting a mantra tends to draw a scattered, buzzing mind into one steady line of attention, and reviews of mantra practice link this settling to shifts in brainwave patterns, the rhythms of electrical activity that rise and fall with different states of attention and rest, alongside a slower heart rate and sharper mental awareness (Avadhani, 2025). These brainwave changes are so far proposed rather than directly measured, so they read best as an early sign of the mind quieting, often felt as focus that costs less effort.

## What is Mantra Repetition (Japa) used for?

Moderate evidence supports mantra practice for anxiety, stress, and depression, and for spiritual well-being, though these findings come from mantra-based meditation studied broadly, not japa on its own (Álvarez-Pérez et al., 2022), (Kuhn et al., 2024). Smaller, emerging studies point to reduced PTSD symptoms in combat veterans and to greater improvement than muscle relaxation for depressed inpatients (Bormann et al., 2008), (Bringmann et al., 2021), while a review of Gayatri Mantra practice found moderate mental-health and cognitive effects but only weak physiological ones (Sharma et al., 2025). What is not yet supported: large trials of japa specifically, long-term follow-up, and any claim that it replaces treatment for a diagnosed condition.

**Anxiety Relief**

Racing, looping worry can ease as attention returns again and again to a single repeated word or phrase, giving an anxious mind one simple thing to hold on to. Across mantra-based meditation studies, regular practice shows small-to-moderate reductions in anxiety (Álvarez-Pérez et al., 2022).

**Stress Relief**

The tight, wired feeling of stress can soften as you return, again and again, to a single repeated word or phrase. Across controlled trials, mantra-based meditation, the wider family of practices that repeat a chosen sound or phrase, has been linked to small-to-moderate reductions in stress (Álvarez-Pérez et al., 2022), and many practitioners describe the repetition as something steady to hold when the mind feels scattered and won't switch off.

**Spiritual Connection**

A felt sense of connection to something larger than yourself can deepen with steady mantra practice. A meta-analysis of mantram repetition found a moderate positive effect on spiritual well-being across seven controlled studies, with longer sittings of around 90 minutes tending to help more than brief ones (Kuhn et al., 2024).

**Ease Depression**

Low mood can make ordinary tasks feel heavy and thoughts hard to lift. Regular mantra repetition, the quiet repeating of a chosen word or phrase, may produce a small reduction in depression symptoms by giving the mind a steady point to return to when attention keeps pulling downward (Álvarez-Pérez et al., 2022).

## What does the research say about Mantra Repetition (Japa)?

Pooled trials link mantra-based meditation to small-to-moderate reductions in anxiety, depression, stress, and post-traumatic stress, though this research studies mantra meditation broadly rather than japa specifically. For anxiety, the 2022 meta-analysis found Hedges' g of -0.46 versus passive or active control conditions, a small-to-moderate effect meaning the average person who practiced reported less anxiety than roughly two-thirds of comparison participants (Álvarez-Pérez et al., 2022). A separate review found a moderate gain in self-reported spiritual well-being across seven studies (Kuhn et al., 2024), and small trials in combat veterans with PTSD and in depressed inpatients reported larger benefits (Bormann et al., 2008), (Bringmann et al., 2021). Most studies are small, dropout is often high, and few isolate japa from other mantra practices.

- Meta-analyses: 4
- RCTs: 2
- Systematic reviews: 3
- Observational: 3
- Pilot: 2

### Studied populations

- adults
- adults
- male combat veterans with ptsd
- psychiatric inpatients with major depression
- adults
- hospital healthcare workers
- adults
- adults with anxiety disorders

### Outcomes measured

- anxiety, depression, stress, post-traumatic stress, mental health quality of life
- brainwave patterns, emotional regulation
- heart rate, mental awareness
- mental health, cognitive functioning, physiological parameters
- mindfulness (maas), short-term/working memory
- ptsd symptom severity, psychological distress, quality of life
- spiritual well-being
- stress, trait-anxiety, trait-anger, quality of life, spiritual well-being

### Effect sizes

| Outcome | Effect size | 95% CI | N | Comparator | Source |
| --- | --- | --- | --- | --- | --- |
| anxiety | Hedges' g = -0.46 | 95% CI -0.60 to -0.32 | — | control conditions | Álvarez-Pérez et al., 2022 |
| depression | Hedges' g = -0.33 | 95% CI -0.48 to -0.19 | — | control conditions | Álvarez-Pérez et al., 2022 |
| stress | Hedges' g = -0.45 | 95% CI -0.65 to -0.24 | — | control conditions | Álvarez-Pérez et al., 2022 |
| post-traumatic stress | Hedges' g = -0.59 | 95% CI -0.79 to -0.38 | — | control conditions | Álvarez-Pérez et al., 2022 |
| spiritual well-being | pooled effect size = 0.535 | HKSJ-adjusted 95% CI 0.18 to 0.89 | 556 | — | Kuhn et al., 2024 |
| PTSD symptom severity | Cohen's d = -0.72 | — | — | — | Bormann et al., 2008 |
| psychological distress | Cohen's d = -0.73 | — | — | — | Bormann et al., 2008 |
| depression severity (MADRS) | Cohen's d = 0.62 | between-group diff 95% CI -8.32 to -1.42 | — | progressive muscle relaxation | Bringmann et al., 2021 |
| depression severity (MADRS) | Cohen's d = 0.79 | between-group diff 95% CI -9.80 to -2.69 | — | progressive muscle relaxation | Bringmann et al., 2021 |
| stress | reported significant; p<.001 | — | — | — | Bormann et al., 2006 |
| trait-anxiety | reported significant; p=.002 | — | — | — | Bormann et al., 2006 |

### Limitations

- Some extracted statistics are significance-only (p-values) rather than full effect-size estimates.

The main gap concerns directness, since most studies pool mantra-based or transcendental meditation rather than isolating japa, samples are often small, and dropout can be high. Adverse effects are rarely tracked, and some outcomes are reported only as significance values, so the evidence supports japa as a gentle, supportive practice rather than a proven standalone treatment.

## Which studies have tested Mantra Repetition (Japa)?

**Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis**

2022

Finding: Pooling randomised trials of mantra-based meditation, including practices built on repeating a mantra such as transcendental meditation, this review found small-to-moderate reductions in anxiety, depression, stress and post-traumatic stress compared with people who did not practise, alongside better mental health-related quality of life. In practical terms, that means regularly repeating a mantra may take a measurable edge off day-to-day tension and low mood for many adults, with the strongest effect showing up for trauma-related stress. The findings come with real limits, though: several of the included trials had design weaknesses, few studied people with diagnosed psychiatric conditions, and long-term follow-up was scarce, so this is best seen as a supportive practice rather than a proven treatment.

`Hedges' g = -0.46`

**Effect of Chanting Mantras and Their Impact on Human Brain – An Analysis**

2025

Finding: This review of mantra chanting describes how repeating a sound like "OM" works as a rhythmic vibration that gathers and holds the attention, and it points to research linking OM chanting with sharper mental awareness and a slower heart rate. For someone taking up japa, that hints the practice may steady both mind and body during a session. Keep in mind this is a narrative overview of existing writing rather than a controlled experiment, and it reports only the general direction of these effects without measured numbers, so treat it as an early, low-certainty signal.

**Relationship of Frequent Mantram Repetition to Emotional and Spiritual Well-Being in Healthcare Workers**

2006

Finding: In this study, 42 hospital workers learned to silently repeat a personally chosen spiritual word or phrase throughout the day, and afterward reported lower stress, less lingering anxiety and anger, and a stronger sense of quality of life and spiritual well-being. For someone considering the practice, it suggests that weaving a short repeated phrase into an ordinary, high-pressure workday may help steady the mind and take the edge off day-to-day tension. Keep in mind this was a small before-and-after study with no comparison group, so while the improvements are encouraging, we can't be sure the practice alone caused them.

`reported significant; p<.001`

**INFLUENCE OF VARIOUS STYLES OF MANTRA CHANTING ON STUDENT’S COGNITIVE PERFORMANCE**

2024

Finding: In this study, 35 adults aged 20 to 45 tried mantra repetition in several ways, from chanting out loud to moving the lips silently to simply listening, and their attention and short-term memory were measured after each. Chanting the mantra aloud produced the biggest jump in present-moment attentiveness, higher than both silent practice and their starting point, while every chanting style, along with listening, sharpened their ability to hold and manipulate information in mind compared with baseline. For someone practising japa, this hints that saying the words aloud may do more for focus than repeating them internally. Keep in mind the study was small, ran without a comparison group, and only tracked short sessions, so it points to a promising direction rather than a firm rule.

**Effects of Mantram Repetition on Spiritual Well-Being: A Systematic Review and Meta-Analysis**

n = 556

Finding: Across seven controlled studies with 556 people, repeating a mantra produced a moderate-to-strong boost in spiritual well-being, that felt sense of meaning, peace, and connection that many practitioners are seeking. Longer sittings of around 90 minutes showed bigger gains than shorter ones, so setting aside more time may deepen what you get from the practice. Because this pooled only seven studies, the researchers themselves note that more work is needed before the size of the benefit can be pinned down with confidence.

`pooled effect size = 0.535`

**Restoring Mental Balance through Mantras as a Transcendental Communication: a Systematic Review of Insights from the Atharva Veda**

2024

Finding: This review drew together 30 published studies and reports on mantra recitation and outlined how the practice may shift brainwave patterns and steady the emotions, pointing toward greater mental clarity, resilience and emotional balance. For someone taking up japa, that means the calmer, more centred feeling practitioners often describe has plausible roots in how repeated sound and attention settle the nervous system. The authors are careful to note this is a proposed explanation rather than settled fact, since the underlying studies vary widely in quality and stronger, more rigorous research is still needed to confirm how and how much mantra practice changes the brain.

**Mantram repetition for stress management in veterans and employees: a critical incident study**

2006

Finding: This study developed and tested a five-week program that taught people a simple mind-body-spiritual practice: choosing a personal word or phrase with spiritual meaning and repeating it silently throughout the day to manage stress and interrupt unwanted thoughts. For someone considering the practice, it offers a clear, portable structure, a self-chosen mantram you can return to anytime, rather than a formal seated session. Because the program was brief and this single study mainly describes how the technique works rather than measuring specific outcomes, treat it as an early look at a promising approach rather than proof of a particular benefit.

**New Directions in Mantra Studies: Exploring the Emergence of Mantra Repetition**

2025

Finding: This scholarly analysis traces the habit of continuously repeating a single short mantra to post-Vedic times, with the practice taking shape up to the middle of the first millennium CE, rather than existing unchanged since the dawn of history. It also points out that while many people assume mantra repetition is timeless and universal, that idea has never actually been shown, and the practice itself remains surprisingly under-studied as a subject. For anyone taking up japa today, this is a useful reminder that you are joining a tradition with a real, traceable history, even if popular claims about its ancient universality outrun the evidence. As a single historical review rather than a study of effects on practitioners, it speaks to where the practice comes from, not to what it does for you.

**Effect of Gayatri Mantra Practices on Health: A Systematic Review with Narrative Synthesis**

n = 841

Finding: This review gathered 17 studies of Gayatri Mantra practice covering 841 people and found reasonably consistent improvements in mental health and thinking skills such as attention and memory, while the effects on physical measures like blood pressure and heart function were much weaker and less reliable. For someone taking up mantra repetition, that points to the clearest payoff being in mood and mental clarity rather than in measurable changes to the body. Keep in mind that the underlying studies were few and varied in quality, so these are early, encouraging signals rather than settled conclusions.

`reported narratively`

**A Spiritually Based Group Intervention for Combat Veterans With Posttraumatic Stress Disorder**

n = 33

Finding: In this small trial, 33 combat veterans living with PTSD were randomly assigned either to a group program teaching mantram repetition (silently repeating a chosen sacred word or phrase through the day) or to a waitlist, and 29 of them stayed through to the end. Those who learned the practice showed large drops in PTSD symptom severity and psychological distress, along with gains in quality of life, and most rated the program moderately to highly satisfying. For someone drawn to Japa, this hints that a portable, repeat-anywhere practice may help steady the mind under real stress, though the study was an early pilot with very few participants, so the results are promising rather than settled.

`Cohen's d = -0.72`

**Effects of the transcendental meditation technique on trait anxiety: a meta-analysis of randomized controlled trials.**

2013

Finding: This meta-analysis gathered randomized trials of silent mantra-based meditation (the Transcendental Meditation technique) to see how anxiety changed with regular practice, and it looked closely at what shaped the results, including how anxious people were to begin with, their age, and how consistently they kept up the practice. For someone considering a mantra practice, that focus is a useful signal: the payoff appears tied less to any single session and more to sticking with it, and people starting from higher anxiety may notice the most change. Keep in mind this review covers one specific silent-mantra style rather than mantra repetition in general, and the exact size of the benefit isn't detailed here, so treat it as a direction of evidence rather than a precise promise.

**Meditation therapies for attention-deficit/hyperactivity disorder (ADHD).**

2010

Finding: This review gathered the small pool of trials testing meditation for ADHD in children and adults, four studies with 83 participants in total, two of which used mantra repetition, and found no measurable difference in ADHD symptoms or attention between meditation and either medication or standard care. In practical terms, the current evidence doesn't show mantra practice working better or worse than usual treatment for ADHD, so it can't yet be recommended as a substitute. The studies were few, small, and had a high risk of bias, so no firm conclusions can be drawn either way; if you're managing ADHD, treat mantra practice as an optional complement rather than a proven treatment, and keep any medical care in place.

**Meditation therapy for anxiety disorders.**

2006

Finding: This Cochrane review looked at meditation for anxiety disorders and found that mantra-based (transcendental) meditation eased anxiety about as much as relaxation therapy and biofeedback, so it may be a reasonable option if those approaches appeal to you. That said, only two trials were solid enough to include, which means the evidence is too thin to say confidently how well it works. It's also worth knowing that a third to nearly half of participants dropped out, a sign that sticking with the practice can be a real challenge for some people.

**Mantra meditation as adjunctive therapy in major depression: A randomized controlled trial**

2021

Finding: In this rater-blinded trial, 123 hospital patients with major depression added either mantra repetition or progressive muscle relaxation to their usual care, and the mantra group showed a moderate-to-strong edge in depression severity as scored by trained clinicians, still holding at three and six months. The improvement showed up mainly in mood rather than in thinking-related symptoms, and interestingly, when patients rated their own depression the two practices came out about even. If you are drawn to mantra work as a companion to professional treatment, this suggests it may help lift low mood over the following months, though these results come from a single hospital and one group of severely depressed inpatients, so they may not carry over to everyday stress or milder low moods.

`Cohen's d = 0.62`

## Where does Mantra Repetition (Japa) come from?

Japa comes from the devotional and contemplative traditions of Hinduism, Buddhism, Sikhism, and Jainism, where a mantra is treated as a sacred sound-vibration carrying spiritual meaning and repeated, often on a 108-bead mala, as an act of devotion. Scholarly analysis traces the continuous repetition of a single formula to post-Vedic developments rather than a timeless, universal practice (Haas, 2025). These roots help explain the practice's form, the bead-by-bead counting and the emphasis on pronunciation and intention, not its clinical effects.

## Is Mantra Repetition (Japa) safe?

For most healthy adults, mantra repetition is a gentle, low-risk practice, and meditation and mantra-based reviews have reported no adverse effects (Orme‐Johnson et al., 2013), (Krisanaprakornkit et al., 2006). That reassurance is practice-informed rather than a proven safety record: those reviews studied meditation broadly, not japa specifically, and rarely tracked harms in a structured way, so the absence of reported problems reflects a gap in the evidence rather than confirmed safety. Take more care if silent repetition tends to stir up distressing thoughts, unwanted memories, or a wired, restless feeling that will not settle. This caution comes from how the practice works rather than from a documented risk, and it is a good moment to shorten the session or ease the pace.

### Who should practise with care?

People living with PTSD, a trauma history, or acute emotional distress may want to build up to long stretches of silent repetition gradually, because sustained inward attention can surface intrusive memories or a detached, unanchored feeling for some practitioners. This is inferred from how the practice works, not a harm measured in trials. Anyone already receiving care for a mental health condition is best treating japa as support alongside professional treatment rather than a replacement, and checking with their clinician before making it a central part of managing symptoms.

#### Silent repetition that stirs up distressing thoughts

*low* · *practice-informed*

For most healthy adults mantra repetition is a gentle, low-risk practice, and meditation and mantra-based reviews have reported no adverse effects (Orme‐Johnson et al., 2013), (Krisanaprakornkit et al., 2006). That reassurance is practice-informed rather than a proven safety record: those reviews studied meditation broadly, not japa specifically, and rarely tracked harms in a structured way. Take more care if silent repetition tends to surface distressing thoughts, unwanted memories, or a wired, restless feeling that will not settle. Treat it as a signal to shorten the session, ease the pace, or switch from silent to voiced repetition, which many people find more anchoring.

#### PTSD, a trauma history, or acute emotional distress

*low* · *practice-informed*

People living with PTSD, a trauma history, or acute emotional distress may want to build up to long stretches of silent repetition gradually, because sustained inward attention can surface intrusive memories or a detached, unanchored feeling for some practitioners. A small trial in combat veterans found a mantram repetition program feasible and linked to reduced symptom severity (Bormann et al., 2008), but no study has directly tracked harms of japa in trauma populations, so this caution is inferred from how the practice works rather than measured. Approach gradually, favour voiced or bead-anchored repetition, and shorten the session if distress arises.

#### Already receiving care for a mental health condition

*low* · *practice-informed*

Anyone already receiving care for a mental health condition is best treating japa as support alongside professional treatment rather than a replacement, and checking with their clinician before making it a central part of managing symptoms. If unsettling thoughts or memories keep returning during or after practice, pause and reach out to a qualified mental health professional.

### How to practise safely?

Japa is most approachable when you keep it simple and unhurried, choosing a word or phrase that feels meaningful and repeating it in whichever form, voiced or silent, feels most settling to you. A sensible starting point is a short sitting of just a few minutes in a comfortable, upright posture, extending the length only as the practice comes to feel comfortable. Stay attentive to how you feel as you go, since easing in slowly lets you notice early if inward attention becomes unsettling.

1. **Choose your mantra and form.** Pick a word or phrase that feels meaningful to you and decide whether to voice it aloud, whisper it, or repeat it silently. Voiced practice tends to feel grounding in the chest and throat, while silent practice runs more inward and can go deeper, so start with whichever feels most settling.
2. **Begin short and build gradually.** Start with five to ten minutes and lengthen sessions only as the practice feels comfortable. Longer sittings can deepen the effect, but easing in slowly lets you notice early if extended inward attention feels unsettling.
3. **Settle into a comfortable, upright posture.** Sit so the breath moves easily, using a mala or a count if that helps steady the rhythm. Keep the pace easy and let it follow the breath rather than forcing speed, so the repetition feels carried rather than effortful.
4. **Check in with how you feel.** If distressing thoughts, memories, or a restless, wired feeling arise, treat it as a signal to slow down, shorten the session, or switch from silent to voiced repetition, which many people find more anchoring.
5. **Seek support when difficult material surfaces.** If unsettling thoughts or memories keep returning during or after practice, pause and reach out to a qualified mental health professional. If you are already under care for a mental health condition, use japa as support alongside that treatment, not in place of it.

### Medical disclaimer

This information is educational and is not medical advice. This practice is not a substitute for professional care and should not replace prescribed medication or treatment for any medical or mental-health condition. If you are managing a health condition or taking medication, talk with a qualified health professional before changing your practice. If you are in distress or crisis, seek professional support.

## How does Mantra Repetition (Japa) compare to similar techniques?

| Technique | Best for | Use with care | Distinction |
| --- | --- | --- | --- |
| Transcendental Meditation (TM) | People who want a structured, taught program with a personally assigned mantra and a fixed method. |  | Both repeat a mantra, but TM uses a privately assigned mantra within a standardized, trademarked course, repeated silently and effortlessly without counting. Japa uses a self-chosen, often devotional formula whose pronunciation, rate, and meaning are treated as integral, and is usually counted bead by bead on a mala. |
| Progressive muscle relaxation (PMR) | People who prefer a concrete, body-based route to relaxation over a sound or attention practice. | For low mood, adjunctive mantra meditation outperformed PMR on clinician-rated depression, so PMR alone may do less for depressive symptoms. | PMR settles the body from the bottom up by tensing and releasing muscle groups in sequence, so relaxation is felt physically. Japa works through repeated sound and attention rather than deliberate muscle work, giving a scattered mind one phrase to return to instead of a set of physical steps. |
| Mindfulness (open-monitoring) meditation | People who want to observe thoughts and sensations as they come and go rather than hold attention on one word. |  | Mindfulness meditation cultivates open awareness of whatever arises, thoughts, sensations, and sounds, without fixing on one object. Japa deliberately narrows attention to a single repeated formula, so it offers a firmer anchor for a mind that scatters when left to observe broadly. |
| Mantram Repetition Program (secular clinical form) | Clinical or secular settings, including veterans and healthcare workers, wanting a taught program without religious commitment. |  | The Mantram Repetition Program teaches the same technique, silently repeating a word or phrase with personal meaning, but as a structured secular stress-management course stripped of specific religious framing. Japa is the same practice held within devotional Hindu, Buddhist, Sikh, and Jain worldviews, where the sacred sound itself is part of the effect. |

## Other questions readers ask

### Do you need a mala to practice japa?

No. A mala, the 108-bead string used to count repetitions, is the traditional counting aid, but it is optional. You can voice, whisper, or silently repeat your mantra without one (Bormann et al., 2006).

No. The mala is part of japa's traditional form, with each bead marking one repetition, but it is a counting aid rather than a requirement. The heart of the practice is simply returning attention to a chosen sacred word or phrase, which you can voice aloud, whisper, or repeat silently and carry through the day (Bormann et al., 2006), (Bormann et al., 2006). Scholarly work notes the bead-by-bead form reflects the practice's devotional roots rather than any measured effect on outcomes, so using or skipping a mala is a matter of tradition and personal preference (Haas, 2025).

### Can you choose your own mantra for japa?

Yes. In japa the mantra is typically self-chosen, a sacred word or phrase that carries personal spiritual meaning, and you decide whether to voice it aloud, whisper it, or repeat it silently (Bormann et al., 2006).

Yes. Unlike taught programs such as Transcendental Meditation, where a mantra is privately assigned within a fixed method, japa traditionally uses a formula you pick for its personal and devotional meaning, then repeat aloud, in a whisper, or silently, often counted bead by bead on a mala (Bormann et al., 2006), (Bormann et al., 2006). This describes how the practice is enacted, not a clinical claim: choosing your own word shapes how meaningful and sustainable it feels, rather than producing a measured change in therapeutic effect.

### Does mantra repetition actually help with anxiety?

Moderately. Pooled trials link mantra-based meditation to small-to-moderate reductions in anxiety (Hedges' g = -0.46 versus controls), though this research studies mantra meditation broadly rather than japa itself (Álvarez-Pérez et al., 2022). It can support calmer settling, but it is not a replacement for professional care when anxiety is severe.

Moderately, and the effect is suggestive rather than settled. A 2022 meta-analysis found mantra-based meditation produced small-to-moderate drops in anxiety (Hedges' g = -0.46), meaning the average practitioner reported less anxiety than roughly two-thirds of comparison participants (Álvarez-Pérez et al., 2022), and a workplace study of hospital staff similarly reported reduced trait-anxiety (Bormann et al., 2006). A Cochrane review found mantra meditation eased anxiety comparably to relaxation therapy, but with few studies and high dropout (33-44%), so firm conclusions were not possible (Krisanaprakornkit et al., 2006). These findings pool mantra meditation broadly rather than isolating japa, and none support it as a substitute for treatment.

### Is the research really about japa, or just mantra meditation in general?

Mostly the latter. Most studies pool mantra-based, mantram, or transcendental meditation rather than testing japa on its own, so the findings apply to japa by reasonable extension, not as direct proof of japa itself (Álvarez-Pérez et al., 2022).

Mostly the latter, and that is the honest limit of the evidence. Pooled trials, meaning many separate studies combined, link mantra-based meditation to small-to-moderate easing of anxiety, depression, and stress, and reviews report gains in spiritual well-being, but nearly all study mantra meditation broadly rather than japa specifically (Álvarez-Pérez et al., 2022), (Kuhn et al., 2024). A depression trial and a Gayatri Mantra review tested related mantra practices, and a review of possible brain and calming effects proposes rather than measures those effects in japa (Bringmann et al., 2021), (Sharma et al., 2025), (- et al., 2024). So japa may help in the ways these studies suggest, but few trials isolate it, samples are small, and it is best treated as a support, not a replacement for care.

### Can chanting a mantra out loud slow your heart rate?

Possibly. A review of mantra chanting found that vocalising a sound such as OM was linked to a lower heart rate alongside heightened mental awareness, though this comes from mantra chanting studied broadly rather than japa itself, and heart-rate findings are not uniform across studies (Avadhani, 2025).

Possibly. A review of mantra chanting reports that voicing a syllable like OM was associated with a lower heart rate and greater mental awareness, which in the body can feel like the breath lengthening and the shoulders settling (Avadhani, 2025). One proposed route is vocal vagal stimulation: the vibration of voicing a mantra is thought to stimulate the vagus nerve, the pathway that shifts the body toward rest, though a systematic review frames this as a suggested mechanism rather than one measured directly in japa (- et al., 2024). Because these findings are review-level and heart-rate results are mixed, treat a slower heart rate as a plausible tendency, not a certain or clinical effect.

### Why does repeating one word over and over quiet the mind?

Mainly because it gives your attention a single repeated anchor to return to, so the mind drifts into worry less often. Reviews of mantra practice propose that this steadying can influence brainwave patterns and emotional state, but these pathways are hypothesized rather than measured in japa itself (- et al., 2024).

Mainly through attentional anchoring: each repetition offers the mind one clear place to come back to, so it wanders into looping thought less often. Over a longer sitting this can bring a sense of decentering, where thoughts begin to feel like passing events you can watch rather than urgent truths, and when the word is voiced aloud the throat vibration is thought to settle the body's rest-and-recovery response, which one review links to a lower heart rate (Avadhani, 2025). These neurophysiological pathways are proposed, not confirmed, drawn from mantra recitation broadly rather than japa specifically, and the authors call for stronger validation (- et al., 2024).

### Is japa safe if silent repetition stirs up distressing thoughts?

Use care. Japa is low-risk for most healthy adults, but if silent repetition stirs up distressing thoughts, unwanted memories, or a restless, wired feeling, treat that as a signal to shorten the session, slow the pace, or switch to voiced repetition, which many find more anchoring.

Use care. For most healthy adults japa is a gentle practice, and meditation and mantra-based reviews have not reported adverse effects, but those reviews rarely tracked harms in a structured way, so this reflects a gap in the evidence rather than a proven safety record. The caution is practice-informed, not a documented risk: if difficult thoughts or memories keep returning during or after practice, ease off and reach out to a qualified mental health professional. If you are already in care, use japa as a support alongside treatment, not in place of it.

### Is japa safe to do if you have PTSD or a history of trauma?

Use care. Japa is usually gentle, but its safety in PTSD or trauma has not been directly studied, so this is a precaution rather than a proven risk. Long stretches of silent repetition can surface intrusive memories or a detached, unanchored feeling; approach gradually, favour voiced or bead-anchored forms, shorten the session if distress arises, and use it alongside professional care, not instead of it.

Use care. A small trial in combat veterans with PTSD, post-traumatic stress disorder, found a mantram repetition program feasible and linked to reduced symptom severity (Bormann et al., 2008), but no study has directly tracked harms of japa in trauma populations, so this caution is inferred from how the practice works rather than measured. Sustained inward attention can stir intrusive memories or a detached, unanchored feeling in some people, so build up slowly, favour voiced or bead-anchored repetition, and treat japa as a support alongside professional treatment, not a replacement for it.

### How long should a japa session be when you're starting out?

Start with about five to ten minutes, and lengthen sessions only as the practice feels comfortable. Building up slowly lets you notice early on if extended inward attention feels unsettling. This is a gentle starting point for a low-risk practice, not a required or therapeutic dose.

Start with about five to ten minutes. Longer sittings can deepen the effect, but easing in gradually helps you notice early if extended inward attention feels restless or unsettling, at which point you can shorten the session or switch from silent to voiced repetition. Treat this as practical starting-point guidance rather than a clinically validated dose, since no large japa-specific trials have established an optimal session length.

### What's the difference between japa and Transcendental Meditation?

Both repeat a mantra, but the form differs. Japa uses a self-chosen, often devotional word whose pronunciation and meaning matter, usually counted bead by bead on a mala. Transcendental Meditation (TM) uses a privately assigned mantra within a standardized, trademarked course, repeated silently and effortlessly without counting.

The difference is one of practice-form and framing rather than proven effectiveness, since no head-to-head trial compares the two. Japa uses a self-chosen, often devotional formula whose sound, pace, and meaning are treated as integral, typically counted on a 108-bead mala and drawn from Hindu, Buddhist, Sikh, and Jain traditions. Transcendental Meditation assigns a private mantra through a fixed, trademarked programme, repeated silently without counting. Which suits you depends on whether you want a meaning-rich phrase to carry across the day or a taught, structured method.

## Glossary

### Japa

The systematic, rhythmic repetition of a chosen sacred word, phrase, or syllable, traditionally counted on a mala. It can be voiced aloud, whispered, or repeated silently, and is often paced with the breath and sustained through the day.

### Mala

A string of 108 beads used to count mantra repetitions, with each bead marking one repetition so the hands keep track while attention rests on the sound.

### Mantra

A sacred word, phrase, or syllable repeated in practice. In these traditions it is understood as a sound-vibration carrying spiritual meaning, not just a neutral word chosen to hold attention.

### Vaikhari, upamshu, and manasika

The three traditional forms of japa: vaikhari is voiced aloud, upamshu is whispered, and manasika is repeated silently in the mind. Voiced practice engages the throat most; silent practice engages it least.

### Mantram

The term used in secular clinical programs for a word or phrase with spiritual meaning that is repeated to manage stress. It names the same core practice as japa in a non-religious frame.

### Attentional anchoring

Holding attention on one clear target, here the repeated mantra, so the mind drifts less often into worry or distraction. It tends to feel like steadier, less effortful focus and a quicker return to the present.

Focused-attention regulation in which a single perceptual or cognitive object is selected and sustained to reduce mind-wandering (research terms: focused attention, attentional selection).

### Decentering

The shift from being caught up in thoughts and feelings to watching them as passing mental events. It can feel like a little more space around a thought and less pull to act on each one.

A metacognitive shift toward observing thoughts and emotions as transient mental events rather than facts, creating psychological distance and reducing automatic reactivity (research terms: decentering, cognitive defusion).

### Rhythmic entrainment

The tendency of the body's rhythms, such as breathing and neural activity, to fall into step with a steady external pattern like a repeated chant. It is often felt as being carried by the rhythm rather than working to sustain focus.

Synchronisation of physiological rhythms (neural oscillations, heart rate, respiration, motor patterns) to a repetitive external stimulus (research terms: neural entrainment, oscillatory synchronization).

### Vocal vagal stimulation

The way voicing a mantra vibrates the vocal folds and throat, thought to stimulate the vagus nerve and raise activity in the body's rest-and-recovery branch. It can feel grounding and settling in the chest and throat.

Use of sustained vocalisation to stimulate the vagus nerve via laryngeal vocal-fold vibration, enhancing parasympathetic regulatory capacity (research terms: laryngeal vagal stimulation, vocal fold vibration).

### Hedges' g

A standardized effect size showing how large a difference is across pooled studies that used different measures. As a rough guide, values near 0.2 are small, around 0.5 moderate, and near 0.8 large.

A standardized mean difference effect-size estimate, similar to Cohen's d but with a correction for small-sample bias, used to pool results across studies in meta-analysis.

## Full references

1. Yolanda Álvarez-Pérez, A. Rivero-Santana, L. Perestelo-Pérez, Andrea Duarte-Díaz, Vanesa Ramos-García, Ana Toledo-Chávarri (2022). Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis. https://doi.org/10.3390/ijerph19063380 (meta analysis)
2. C.L. Avadhani (2025). Effect of Chanting Mantras and Their Impact on Human Brain – An Analysis. https://doi.org/10.51583/ijltemas.2025.1406000111 (other peer reviewed)
3. Jill E. Bormann, Sheryl Becker, Madeline Gershwin, Ann E. Kelly, Laureen Pada, Tom L. Smith (2006). Relationship of Frequent Mantram Repetition to Emotional and Spiritual Well-Being in Healthcare Workers. https://doi.org/10.3928/00220124-20060901-02 (observational)
4. Ananta Baboo, Divyansh Jain (2024). INFLUENCE OF VARIOUS STYLES OF MANTRA CHANTING ON STUDENT’S COGNITIVE PERFORMANCE. https://doi.org/10.69919/nx8aw676 (observational)
5. Alison L.R. Kuhn, Joanne Kraenzle Schneider, Scott D. Easton, Saratu Garba Abdullahi, Danny G. Willis (2024). Effects of Mantram Repetition on Spiritual Well-Being: A Systematic Review and Meta-Analysis. https://doi.org/10.1089/jicm.2024.0348 (meta analysis)
6. Chow Teng Poh -, Dr I Made Arsa Wiguna Sst -, Agung Adi - (2024). Restoring Mental Balance through Mantras as a Transcendental Communication: a Systematic Review of Insights from the Atharva Veda. https://doi.org/10.36948/ijfmr.2024.v06i04.25606 (systematic review)
7. Jill E. Bormann, Doug Oman, Jeanne Kemppainen, Sheryl Becker, Madeline Gershwin, Ann E. Kelly (2006). Mantram repetition for stress management in veterans and employees: a critical incident study. https://doi.org/10.1111/j.1365-2648.2006.03752.x (observational)
8. Dominik Haas (2025). New Directions in Mantra Studies: Exploring the Emergence of Mantra Repetition. https://doi.org/10.26034/fr.argos.2025.8033 (other peer reviewed)
9. Nitesh Sharma, Dushyant Soni, Jyoti Kumar, Rahul Garg (2025). Effect of Gayatri Mantra Practices on Health: A Systematic Review with Narrative Synthesis. https://doi.org/10.4103/ijsp.ijsp_133_24 (systematic review)
10. Jill E. Bormann, Steven R. Thorp, Julie Loebach Wetherell, Shahrokh Golshan (2008). A Spiritually Based Group Intervention for Combat Veterans With Posttraumatic Stress Disorder. https://doi.org/10.1177/0898010107311276 (randomized controlled trial)
11. David W. Orme‐Johnson, Vernon A. Barnes, Orme-Johnson David W, Barnes Vernon A (2013). Effects of the transcendental meditation technique on trait anxiety: a meta-analysis of randomized controlled trials.. https://doi.org/10.1089/acm.2013.0204 (meta analysis)
12. Krisanaprakornkit Thawatchai, Ngamjarus Chetta, Witoonchart Chartree, Piyavhatkul Nawanant (2010). Meditation therapies for attention-deficit/hyperactivity disorder (ADHD).. https://doi.org/10.1002/14651858.cd006507.pub2 (meta analysis)
13. Krisanaprakornkit T, Krisanaprakornkit W, Piyavhatkul N, Laopaiboon M (2006). Meditation therapy for anxiety disorders.. https://doi.org/10.1002/14651858.cd004998.pub2 (systematic review)
14. Holger C. Bringmann, Aline Sulz, Philipp Ritter, Stefan Brunnhuber, Michael Bauer, René Mayer-Pelinski (2021). Mantra meditation as adjunctive therapy in major depression: A randomized controlled trial. https://doi.org/10.1016/j.jadr.2021.100232 (randomized controlled trial)

## More Mantra Repetition (Japa) in Insight Timer

Editorially curated. Tracks are not themselves clinically studied; evidence on the page applies to Mantra Repetition (Japa) as a technique.

- [Equanimity Of Mind & Sensory Control Leads To Deep Calmness ](https://insighttimer.com/girishjha/guided-meditations/equanimity-of-mind-and-sensory-control-leads-to-deep-calmness) — Girish Jha,, Talks, 62 min, rated 5.0/5
- [Sensory Control Is Must For Succeed In Meditation](https://insighttimer.com/girishjha/guided-meditations/sensory-control-is-must-for-succeed-in-meditation) — Girish Jha,, Talks, 69 min, rated 5.0/5
- [Secrets Of Meditation- Fourfold Practices Makes A Seeker](https://insighttimer.com/girishjha/guided-meditations/secrets-of-meditation-fourfold-practices-makes-a-seeker) — Girish Jha,, Talks, 68 min, rated 5.0/5
- [MA 25L Meditation & The Modern World (Live)](https://insighttimer.com/thanissaro/guided-meditations/ma-25l-meditation-and-the-modern-world-live) — Phra Nicholas Thanissaro, Guided, 20 min, rated 5.0/5
- [Peaceful Mind](https://insighttimer.com/jhyland20/guided-meditations/peaceful-mind_1) — James Hyland, Guided, 3 min, rated 5.0/5
- [Om Namah Shivaya Third Eye Mantra Meditation](https://insighttimer.com/brandtpassalacqua/guided-meditations/om-namah-shivaya-third-eye-mantra-meditation) — Brandt Passalacqua, Guided, 19 min, rated 5.0/5
- [New Year's Meditation](https://insighttimer.com/dboskma/guided-meditations/new-years-meditation_1) — Diana Boskma, Guided, 15 min, rated 5.0/5
- [SivaSivaa Deeksha & 7 Siddha Secrets Of Working With Mantras](https://insighttimer.com/nandhiji/guided-meditations/sivasivaa-deeksha-and-7-siddha-secrets-of-working-with-mantras) — Nandhiji, Talks, 57 min, rated 5.0/5
- [Meditation For Peace And Tranquility](https://insighttimer.com/jhyland20/guided-meditations/meditation-for-peace-and-tranquility) — James Hyland, Guided, 3 min, rated 5.0/5
- [Unchurch Podcast “Keep On Going”](https://insighttimer.com/titusglennofficial/guided-meditations/unchurch-podcast-keep-on-going) — Titus Glenn, Talks, 2 min, rated 5.0/5