Japa Meditation and Chanting

The first memory I have I seeing someone doing meditation and chanting is from the movie What’s Love Got to Do with It. 

This was a pivotal moment for a number of reasons:

1)      While I had heard of meditation before, this scene was the first time I had ever seen anyone who looked like me doing it. It made me feel like maybe meditation and chanting were something I could do, too. It took something that was previously a very “woo woo” thing and made it accessible for me.

2)      You could see that each time she picked up the beads and did her chant, she was planting her feet more firmly on solid ground. Having that strong, immediate visual of the effects of meditation was very motivating for me. I could literally see what the transformation of this practice looked like.

3)      There was a visible change in her facial expressions, her tone of voice, and even how she stood. This shift was more than strength, it was an inner calm. Again, the ability to see that change on the screen was very impressionable.

Since that fateful day I have been a student of Buddhism, yoga, and meditation. By far my favorite aspect of all of these practices is meditation. And my favorite part of meditation is chanting. There is a Sanskrit saying, Nada Brahma, which can be translated as “The universe is vibration/sound.” While I appreciate the stillness of seated meditation, for me to get to the higher vibration that makes the sitting work, I need to chant.

When I first started my meditation journey, I simply chanted om as many times as I needed to to feel some kind of vibration. Since then, I’ve learned about the significance of 108 repetitions and acquired several japa mala beads to practice with. There was even a point when I made japa malas as a kind of meditative practice.

Earth Mala for Root Chakra Meditation

I’ve also acquired quite a few chants that I love to use when meditating. Some of my favorites are:

Om Mani Padme Hum

There are many translations for this chant, but most commonly it is said to mean through the practice of a path that is a union of love and compassion with wisdom, you can transform your impure body, speech and mind into the pure exalted body, speech and mind of a Buddha. 

Om Namah Shivaya

Most often translated as meaning, “I bow to Shiva”, where Shiva represents supreme reality and the inner/true self.

Loka Samastha Sukhino Bhavantu

A wonderful chant for happiness and freedom for all beings, and also the chant for my upcoming meditation party. For more info click here.

Chants are great for meditation, but it is the intention behind the words that truly holds the power. Saying the name of someone you love, or saying peace or love or joy 108 times will also yield powerful results. One of my all-time favorite chants is simply “Thank you”.

If you’re looking for a way to distress, to find calm, or to tap into something bigger than yourself, japa is a wonderful way in. Here are some instructions:

Find a comfortable seat. This can be in a chair or cross-legged or kneeling on the floor.

If you have mala beads, hold them in your right hand between your thumb and index finger. Place your thumb on the first bead after the guru bead (the big bead connected to the tassel). If you don’t have mala beads, simply place your hands in your lap.

Close your eyes or bring a soft gaze to the floor. Bring your attention to your breathing, noticing the rise and fall of breath entering the body. Call up a word or phrase that resonates with your heart in that moment. Say it out loud or to yourself.

If you are using mala beads, continue saying that word or phrase, each time moving to the next bead until you return to the guru bead. If you are not using mala beads, simply continue to repeat the word until you feel a stillness in the mind.

After chanting, take a moment to sit in the energy you created. Bring your attention back to your breath.

Slowly open or lift your eyes, and gently bring yourself back to your surroundings.