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6 Steps to Start a Meditation Practice: A Clear & Easy Guide

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Mindfulness is no longer considered a “soft skill,” but an essential part of overall health care among conscious people. Taking a few minutes to focus your mind each day can reduce stress, anxiety, pain, depression, and more. Meditation practice is getting more and more popular all around the world because without mindfulness it’s really hard to stay healthy and balanced in the modern world. If you want to start practicing meditation but don’t know how to start, this clear & easy guide is for you! To make it simple we will guide you through 6 easy steps to start a meditation practice.

What Is Meditation?

Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Meditation isn’t about becoming a different person, a new person, or even a better person. It’s all about developing such skills as awareness and mindfulness, the ability to be present, and getting a healthy sense of perspective. During meditation practice, you don’t need to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well.

When you learn mindfulness you gain the ability to be present, to rest in the here and now, fully engaged with whatever you’re doing at the moment.

Meditation Benefits

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The popularity of meditation is increasing as more people discover its benefits. Here are some of them:

  • Reduces stress & anxiety;
  • Promotes mental & emotional health;
  • Increases focus & concentration;
  • Enhances self-awareness;
  • Can decrease blood pressure;
  • Improves attention and clarity of thinking;
  • Increases positive feelings and actions toward yourself and others;
  • Improves the immune system;
  • Increases our capacity for empathy & compassion;
  • Can help fight addictions;
  • Increases the energy level;
  • Improves sleep;
  • Increases serotonin production that improves mood and behavior;
  • Improves emotional stability;
  • Promotes clarity and peace of mind;
  • Can diminish the perception of pain in the brain which may help treat chronic pain;
  • Increases creativity;
  • Develops intuition;
  • Expands consciousness.

6 Steps to Start a Meditation Practice

Enough theory! Let’s dive into practice! Here are 6 easy steps to start a meditation practice.

#1: Take a sitting position

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Make a commitment to sit still and watch what happens. Do not pick up the phone, ignore the doorbell, do not add another task to your to-do list. Just sit and observe the thoughts that arise and pass through your mind.

If you’re just starting your meditation practice you will probably be surprised at how difficult it can be just to sit still for 10 minutes. However, in the process, you may learn something important about the properties of your restless mind and the ever-changing nature of life.

#2: Listen to the sounds of life

Close your eyes and tune in to sounds – both external and internal. Most likely, at first, you will only hear the most obvious sounds (like a sound of a car passing by your house or sound of a barking dog), but over time you will discover new layers of sounds that you have not previously paid attention to. Observe what you hear, not clinging to it, but not resisting it. Note that the world seems more alive as your awareness of the present moment deepens.

#3: Practice mindfulness

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Pay attention to the sensations of the present moment – feelings of warmth and coolness, hardness and softness, pressure, and lightness. What parts of your body touch the ground? How does the shape of the body change with each breath? How does your experience change over time? Developing awareness of the present moment will encourage a calmer and more attentive mind.

#4: Follow the breath

Focus your attention on the breath – on every breath you take in and out. Don’t force your breath in any way. Just observe it with your inner vision, the similar way as you would watch a tennis ball bounce from one side of the court to the other during the game. When you notice that the mind is wandering, just turn your focus back to your breath.

#5: Repeat the mantra

You don’t have to choose a complicated mantra in Sanskrit. Start with choosing just a positive word, phrase, prayer, or fragment of a poem and repeat it. Let its rhythm and meaning soothe you and bring you into a quiet, contemplative state of ease. When you notice that your mind is distracted by other thoughts, just redirect it back to the words of your mantra.

#6: Practice kindness

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Direct your attention to someone who needs love, compassion, and healing right now. Mentally send this person love, happiness, and well-being.

The Bottom Line

For many people, meditation practice has become as essential as taking a shower or brushing teeth. Give it a chance – practice it daily, and very soon you will experience all the benefits this practice can give. Once you get into the habit and experience all of the mental clarity, emotional stability, physical relaxation that the meditation offers, not practicing meditation would seem unimaginable!

Meditation

Healing Frequency List To Improve Your Meditation

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When we hear healing frequencies, our body and mind vibrate in harmony. We feel it when we hear Sanskrit chants or when we sit quietly and listen to the sound of rain. But how exactly does it work, how does sound heal us? And how do you choose the right kind of frequency for your meditations and healing sessions? In this article, I will answer these and many other questions. I’ll explain how healing frequencies work, how they affect your mind and your body and give you a healing frequency list with detailed explanations and benefits for each of them.

The Science Behind Sound Frequencies

Dr. Hans Jenny, a Swiss physician and natural scientist, has put together fascinating experiments in which we can literally “see” how sound works. Jenny became the founder of “cymatics”, having conducted a series of experiments.

Dr. Jenny claimed the existence of a subtle power based on the normal, symmetrical images made by sound waves. For his experiments, Jenny put sand, dust, and fluids on a metal plate connected to an oscillator which could produce a broad spectrum of frequencies. The sand or other substances were organized into different structures characterized by geometric shapes typical of the frequency of the vibration emitted by the oscillator. According to Jenny, these structures, reminiscent of the mandala and other forms recurring in nature, would be a manifestation of an invisible force field of the vibrational energy that generated it. He was particularly impressed by an observation that imposing a vocalization in ancient Sanskrit of Om the lycopodium powder formed a circle with a center point, one of the ways in which Om had been represented.

Studies originally done by Dr. Hans Jenny were repeated by other scientists. These studies show that when playing a toning sweep through a range of frequencies, there is a moment when chaos ensues when changing to another tone. The chaos occurs when the matter of any kind is rearranging itself into a new form based on the new frequency. The matter is designed to move away from the chaos and into form and vice versa, a never-ending cycle that occurs on all levels continuously from our cells to our universe.

The type of geometry represented by many Cymatics images contains reoccurring themes like spheres, hexagons, and spirals. These kinds of elements can be found in nature. Thus the theory of vibrational geometry of nature can bring us back into balance while the noise pollution and increasing electromagnetic fields around us can throw us off and even cause disease in our bodies.

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Healing Frequencies

The concept that sound frequencies can actually alter human consciousness and promote healing has lots of sound scientific evidence behind the theory. By listening to different frequencies we can alleviate psychiatric issues such as depression or anxiety as well as stimulate the body to heal itself. 

Sound healing with the help of healing frequencies was a very common healing method widely used in Ancient Rome, Ancient Greece, and Egypt.

The famous physician, philosopher, and mathematician Pythagoras was convinced that certain frequencies had a healing effect on the body and that daily exposure to these frequencies was beneficial for health.

Later, these healing frequencies were also used by Christianity, when during the time of Pope Gregory the Great they were put as the basic tones of ancient Gregorian chants. There are references to at least 152 Gregorian hymns using these healing tones.

Gregorian chants were sung to embody spiritual blessings. The harmonious performance of these chants caused strong vibrations of certain frequencies. It was believed that these frequencies had healing powers, and indeed people observed healings and significant transformations.

What was known to our ancestors is now confirmed by modern science – a person instantly captures the frequency fluctuations of sound, and those, in turn, affect the entire biological system of a person, change the modes of operation of the brain, change the mental state, have a powerful regulatory effect on physical tissues.

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Solfeggio Frequencies

Solfeggio frequencies are nine healing tones that are in resonance with the bioenergetic centers of a person and are able to harmonize his biofield. Under the influence of these frequencies, the energy centers of the body find the natural vibrational balance. Biofield gets restored due to the resonance of sound vibration with the energy of the corresponding chakra.

In the mid-1970s, Dr. Joseph Puleo, physician and researcher, rediscovered six special tones, and later three additional tones were added to them.

As a result, today we have nine special Solfeggio frequencies. Seven of them relate directly to the seven chakras. Two additional frequencies affect the energy of the whole body.

These nine tones have the following frequencies: 174 Hz, 285 Hz, 396 Hz, 417 Hz, 528 Hz, 639 Hz, 741 Hz, 852 Hz, 963 Hz.

Healing Frequency List

Now let’s dive deeper into each of the nine healing frequencies and find out what effect they have on our minds and bodies. Here is the healing frequency list with a detailed description.

Healing Frequency 174 Hz: Pain Relief Tone

This is a basic healing frequency that is considered to be a natural anesthetic that relieves pain: both mental (stress) and physical. 147 Hz frequency resonates with the most elaborate structures of the body – those of the cerebral cortex, the typically “human” part of the brain that gives people the capacity to think, create and imagine.

The main benefits of using this frequency for your meditations and healing sessions are analgesic and muscle relaxing effects.

Benefits of 174 Hz Solfeggio Frequency:
  • helps with an intellectual organization;
  • manages mental disorders, nervousness, and worry;
  • reduces inflammation associated with injuries and infections;
  • reduces yellow scar tissue formed internally on tendons and ligaments.

Healing Frequency 285 Hz: Tissue Regeneration Tone

285 Hz sound frequencies are associated with the physical structure of our body. It works effectively to heal damaged tissues and organs due to its amazing ability to set healthy vibrations and thereby make the organs “remember” their original, healthy state. It is believed that exposure to this frequency relieves feelings of guilt and is responsible for natural rejuvenation.

This frequency is also associated with the animal kingdom and with non-organized, embryonic structures.

Main benefit of listening to this frequency is regeneration.

Benefits of 285 Hz Solfeggio Frequency:
  • improves nutritional metabolism and nutritional assimilation;
  • heals allergy;
  • balances the parasympathetic nervous system;
  • reduces pain inside the mouth, gums, and teeth.

Healing Frequency 396 Hz: Turns Grief Into Joy

The third frequency from our healing frequency list is 396 Hz. This frequency is associated with the body’s defense reactions. Listening to this frequency relieves fears and eliminates energy blocks.

Healing sound frequency 396 Hz cleanses the feeling of guilt which often represents one of the basic obstacles to self-realization. This solfeggio frequency is also used for awakening and turning grief into joy.

Also, music tuned to 396 Hz helps remove subconscious fears, worries, and anxiety.

Listening to music tuned to this frequency is most helpful when you want to feel more uplifted, secure, and give power to your goals and dreams.

As you meditate using this Solfeggio frequency, set the intention of releasing any negative emotions that are holding you back. Focus on the sounds of the music, and let them work with your system as you let go of fear and grief, moving into a new beginning.

Benefits of 396 Hz Solfeggio Frequency:
  • gives power to your goals;
  • eradicates the feeling of guilt, even the guilt residing deep in the subconscious mind;
  • helps you overcome fear which is usually the main obstacle in manifesting your dreams and goals;
  • liberates from subconscious negative beliefs and thoughts.

Healing Frequency 417 Hz: Wipes Out Negative Energy

This frequency is associated with energy storage and movement (skeletal muscles). Acting on cells, it quickly eliminates outdated programs, corrects karma, updates karmic lessons, effectively works on removing blocks, bad habits, and opening the mind to accept changes. This frequency accumulates energy for transformation.

417 Hz produces energy that causes changes. This frequency cleanses the traumatic experience and the destructive influence of past events. It stimulates cells and their functions in the most favorable way.

The 417 Hz frequency connects you to an inexhaustible source of energy that can change your life.

Benefits of 417 Hz Solfeggio Frequency:

Healing Frequency 528 Hz: Cell Repair & Transformation

This frequency is associated with the general reception and distribution of energy. It works with DNA, making the necessary healing adjustments.

This frequency brings transformation and miracles to your life. It is said that the sound of this frequency is used to return the human DNA to its original, ideal state. The process of DNA regeneration is accompanied by other beneficial effects – the amount of vital energy increases, clarity of mind, consciousness, creative abilities are awakened or activated. This frequency also activates your imagination, intention, and intuition to achieve your highest goals.

Solfeggio frequency of 528Hz is known as the Love Frequency, Miracle Tone, and Frequency of Transformation. It is known for its powerful transformation effects on the human body as it helps to reduce the stress hormone cortisol in our body which is followed by its beneficial effects of the increased amount of energy. This frequency also boosts your self-confidence and self-esteem.

Benefits of 528 Hz Solfeggio Frequency:
  • Promotes reducing stress hormone cortisol in our body;
  • Brings transformation;
  • Attracts miracles into your life;
  • Heals chakras;
  • Increases energy levels.

Healing Frequency 639 Hz: Harmonization of Relationships

It is responsible for energy exchange with the environment, community, communication, relationships, brings vibrations of unconditional love, and thereby harmonizes the processes of energy exchange.

This frequency can be used to solve relationship problems — in the family, between partners, friends, or social problems. It brings harmony into interpersonal relationships.

The 639 Hz frequency can be used to stimulate cells to interact with their environment. This solfeggio frequency expands the possibilities of communication, mutual understanding, tolerance, and love.

The frequency of 639 Hz helps balance emotions and elevate the mood.

Music set to 639 Hz is perfect when you need a significant boost of love and positivity or are dealing with conflicts in relationships and want to harmonize the situation.

Benefits of 639 Hz Solfeggio Frequency:
  • encourages clearer communication practices and situational awareness;
  • enables creation of harmonious interpersonal relationships;
  • heals relationships problems;
  • enhances communication, understanding, tolerance, and love.

Healing Frequency 741 Hz: Awakening Intuition

The frequency of 741 Hz cleanses cells from toxins, viral, bacterial or fungal infections, as well as from electromagnetic radiation. This frequency leads to a healthy lifestyle and helps to make the necessary changes in the diet — the transition to the foods that are not poisoned by various kinds of toxins.

741 Hz gives you the power of self-expression, and as a result, will lead you to a bright, stable, and spiritual life.

Also, music tuned to the frequency of 741 Hz helps find the right solutions for your problems. It also helps to awaken intuition and promote living simply and purely, be closer to nature.

This frequency is ideal if you’re struggling with living a healthy lifestyle, expressing creativity, or speaking your truth.

Benefits of 741 Hz Solfeggio Frequency:
  • Cleanses the cells;
  • Removes toxins;
  • Detoxifies the cells and organs;
  • Cleanses the body, home, workspace from harmful electromagnetic radiations;
  • Purifies mind and body;
  • Promotes self-expression;
  • Helps to solve problems.

Healing Frequency 852 Hz: Return to Spiritual Order

The frequency of 852 Hz is related to your ability to see through the illusions of life. This frequency can be used as a means to open a person’s connection to the all-encompassing Spirit. It raises awareness and allows a return to spiritual order.

852 Hz is a tone that is associated with redirecting the mind away from overthinking, intrusive thoughts, and negative thought patterns.

This healing frequency helps to replace negative thoughts with positive ones, making it ideal when nervousness or anxiety is bringing you down. It also aids in awakening intuition and inner strength.

This frequency will help you to reconnect with your Higher Self and hear your inner voice.

Benefits of 852 Hz Solfeggio Frequency:
  • Helps to return to spiritual order;
  • Awakens inner strength;
  • Boosts cell energy;
  • Awakens intuition;
  • Helps to reconnect with your Higher Self.

Healing Frequency 963 Hz: Awakening Perfect State

The last frequency in our healing frequency list is the frequency of 963 Hz. This frequency is the center of the spiritual order, connection to Higher powers. It blurs the boundary between the outer world and the inner self which initiates the complete union with the Higher Consciousness.

The frequency of 963 Hz is connected to the flow of Light and allows you to directly experience the return to unity, to your true nature. It reconnects you to the Spirit or vibrational energies of the spiritual world.

963 Hz sound frequency is also associated with activation of the pineal gland and higher spiritual development. Therefore, this frequency is also known as the “frequency of the gods”.

Also, 963 Hz is associated with the Crown chakra activation and a connection to the Source. 

Benefits of 963 Hz Solfeggio Frequency:
  • Awakens any system to its original perfect state;
  • Enables a kind of “cellular enlightenment” and transformation of the cell to a higher level;
  • Helps us return to Oneness;
  • Balances Crown Chakra.

The Bottom Line

Whether you prefer to have it as background music during daily activities or to accompany you while you meditate, perform healing practices, or even sleep, each Solfeggio frequency from our Healing Frequency list has unique uplifting and soothing effects that you will definitely enjoy.

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Deep Meditation: 5 Easy Steps To Transcendental Experience

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No other practice can do more to bring us personal freedom in our daily life than deep meditation. It brings us to eternal and unshakable inner silence and expands our experience of life to be unending happiness, joy, and bliss.

In this article, I will share with you what deep meditation is and how you can start this transcendental practice.

The Essence Of Deep Meditation

To dive deeper into the essence of deep meditation, I will answer the most common questions the beginners usually ask.

What Is Deep Meditation?

Deep meditation is a mental practice that transfers your mind from surface awareness to subtle awareness, and ultimately to no awareness. During this practice, your mind travels through the various degrees of awareness and your body becomes calm and relaxed.

What Is The Difference Between Deep Meditation And Regular Meditation?

Regular meditation is characterized by focused attention and relatively short periods of mental silence. Whereas deep meditation focuses and directs the energy of a person in a special way – it goes beyond the physical consciousness and allows you to achieve complete silence in your thoughts.

The main distinguishing feature of deep meditation compared to regular meditation is that the final state of deep meditation excludes the presence of an object.

What Meditation Practices Are Considered Deep Meditations?

A good example of deep meditation is Shikantaza. This is a sitting meditation in the Buddhist tradition. It is designed to train pure perception. Shikantaza doesn’t involve concentrating on an object, such as your breath or a mantra. It is an “objectless meditation,” where you focus on everything you experience – thoughts, sounds, feelings – without attaching to any of them.

Another great example is the Nadabrahma. This is a so-called “humming meditation”. Through humming and hand movements, conflicting parts of you start falling in tune, and you bring harmony to your whole being. Then, with body and mind totally together, you “slip out of their hold” and become a witness to both. This observation from the outside is what brings peace, silence, and bliss.

What Are The Benefits Of Deep Meditation?

The practice of deep meditation can help you to:

  1. Raise your vibrations;
  2. Gain a sense of oneness with the whole world;
  3. Recognize and feel the energetic nature of the world;
  4. Develop empathy, compassion, and love;
  5. Go beyond time;
  6. Hear the voice of your intuition;
  7. Gain access to the field of unlimited Universal potential;
  8. Learn to communicate with spirit guides;
  9. Go beyond your own body;
  10. Reconnect with your Higher Self;
  11. Recharge your energy body;
  12. Cleanse your aura;
  13. Become more loving, joyful, calm, and grateful;
  14. Renew the lost interest in life;
  15. Heal the body and calm the mind;
  16. Rejuvenate the cells;
  17. Get rid of anxiety and fears;
  18. Calm down and become more balanced and peaceful;
  19. Increase your concentration abilities;
  20. Discover your purpose in life and open up your inner poterntial.

5 Steps To Deepen Your Meditation

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#1: Define Your Intention

Deep meditation requires setting your intention for the practice. Your motivation is the fuel for your daily efforts. Formulate your intention before you begin your journey into the mysterious world of deep meditation.

Ask yourself, why do you want to meditate? Is your goal to just relax and calm your mind or you want to go farther and achieve spiritual transformation? Find an honest answer and stick with this intention. Remember that success in meditation practice depends on your commitment and consistency!

#2: Determine the Time

It is very important to determine what time suits best for your meditation practices. Some people like to meditate during Brahma Muhurta time, others are getting the maximum benefit from the evening practices. There is no “right” time for meditation since it’s very individual. Choose a period of time when no one can distract you. Disconnect from the outside world to hear the inner silence.

#3: Create a Calm Atmosphere

Be sure to prepare for practice – it’s like a warm-up before a workout in the gym. Ventilate the room, close the curtains, or dim the electric lighting. It is good to light candles, they will help create a meditative atmosphere.

#4: Use Incense And Essential Oils

Incense has been used for centuries in spiritual practices of different cultures. The essential oil of incense helps to clear and calm the mind, connect with your inner self.

Experiment with different scents and choose the one that responds to you. Here are some good options to start with:

Grapefruit aroma calms thoughts, eliminates emotional and energetical blocks, fills the mind with inspiration, and provokes creative impulses.

Lavender calms and balances the work of all energy centers (chakras) and subtle bodies, clarifies the mind, and promotes enlightenment. It is most often used for meditation practices.

Sandalwood grounds, immerses you in the “here and now” moment, sets up a deeply spiritual work.

Any of these essential oils can be used for burning in an essential oil burner or mixed with a base oil and applied to the temples, wrists, elbows, or feet.

#5: Take A Comfortable Body Position

Pay special attention to the position of the body during the practice. At first, it is not necessary to sit strictly in the Lotus position if you are uncomfortable, but if you sit on the sofa or lie in bed, you will not achieve good results in your meditation practice.

You can sit on a chair or a special meditation chair. Sit down so that your hips are parallel to the floor and your feet are firmly on the floor. It is important to feel the contact with the “ground”. Therefore, make sure that your feet are touching a solid surface.

Straighten your back. Pull the top of your head towards the sky, and lower your chin slightly. Place your tongue on the upper palate behind your front teeth. This is how you harmonize the circulation of energy along the energy meridians.

When you sit straight with your legs crossed, and your hands on your knees, energy can flow freely through the energy centers and meridians of your body. This position is perfect for deep meditation.

3 Keys To Deep Meditation

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Now that you know the essence and steps to deep meditation, let me share with you 3 important keys that will help you to achieve a deep state.

Key #1: Calm your body and mind

Before you start your meditation practice, sit down, give yourself a minute to remember the intention of your practice, and take several deep breaths. As you breathe, immerse yourself in the present moment. On the inhale, visualize how white light is filling up your body. On the exhale, feel how any pressures or worries are leaving your body and mind.

Key #2: Find a place of contentment and joy within yourself

Our brain is designed to seek pleasure and reject pain. Therefore, before you start practicing deep meditation, try finding a place of contentment and joy within yourself. Once your brain has received the message that you are safe and all is well, restlessness and anxiety naturally decrease.

To help your brain feel safe, you can repeat a positive affirmation, such as “Right here, right now, I feel happy and content.” Also, you can remind yourself of all the things you are grateful for.

Key #3: Focus And Concentration

For a successful deep meditation practice, it is essential to rediscover your focus. Rather than remaining attached to the past or worrying about the future, by focusing on the breath and going deeper and deeper into mindful awareness, we enjoy every gift and experience that’s available for us right now. As we are deepening our meditation, we are also training our minds to fully appreciate what is happening in the NOW moment. As we progress, the mind will be able to focus better, and with less effort.

Joy (piti) and happiness (sukha) are two of the five factors of meditative absorption (jhanna). The more you learn to open up and enjoy your meditation practice, the fewer reasons there are for the mind to get restless thinking of other things.

Finishing The Practice

Get out of your meditation gently, not hurriedly. Gently move your fingers and neck, and then open your eyes. Gentle transition helps you bring your meditative experience into your daily life.

Also, it is very beneficial for your practice to write a meditation journal. Each time after finishing your meditation, take some notes about how your practice went. Journaling develops a greater understanding of meditation experiences, feelings, and visions you may have during the practice.

The Bottom Line

Doing deep meditation is an excellent tool for immersing yourself in the present moment, relaxing our bodies, and clearing our minds. Deep meditation helps us to reconnect with our Higher Selves, unify with the Universal consciousness, and feel our Divine nature.

Main picture credit: https://www.instagram.com/limitlessmindgames

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Japa Meditation: Mysterious Journey Of Overcoming Inner Darkness

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Japa meditation is a powerful technique for focusing the mind and harnessing the subtle energies in completing the yogic path of self-transformation. According to the Kularnava Tantra: “Japa is so-called because it removes the sin accumulated in thousands of lives and because it reveals the Supreme Deity.” By the greatest “sin,” it means ignorance of our own true nature.

Japa meditation helps to produce positive mental tracks, helping us to gradually overcome spiritual darkness and reach enlightenment.

In this article, we will share with you what Japa meditation is, what its benefits are, and how to properly and effectively practice it.

What Is Japa Meditation?

Japa is a Sanskrit word which means the meditative repetition of a mantra or a divine name. This practice found in Hinduism, Jainism, Sikhism, Buddhism, and Shintoism.

The goal of Japa may vary depending on the mantra involved and the spiritual philosophy of the practitioner. In both, Buddhist and Hindu traditions, mantras are given to aspirants by their gurus, after some form of initiation. The stated goal could be moksha, nirvana, bhakti, or simple personal communion with divine power.

The repetitions of the mantra are counted using a string of beads known as a Japa mala. Many different types of materials can be used for Japa. The number of beads in the Japa mala is generally 108. Some people wear Japa beads around their neck, although some practitioners prefer to carry them in a bead-bag in order to keep them clean.

After long use of a mantra that is intended to achieve self-realization or connection with divine power, an individual may reach a state of ajapajapam when the mantra “repeats itself” in the mind.

Japa meditation is one of the most popular and basic techniques of meditation which is suitable for all beginners. However, it is recommended to start chanting mantras in the presence of a spiritual mentor.

Degrees Of Loudness In Japa Practice

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Japa may be performed in different degrees of loudness:

  • Vaikhari Japa is spoken loud enough so that, although this is not why it is so loud, nearby people can hear it recited. It may be useful when there are other sounds nearby or when concentration is difficult.
  • Upamshu Japa is said quietly, at a whisper. During such practice, the practitioner’s lips should barely move so it is difficult for an observer to see that anything is being said.
  • Manasika Japa is recited in the mind. Such practice is difficult to practice for those who are not already grounded in Vaikhari Japa practice.

As you can see, Japa can be practiced aloud, by whispering, or mentally. Mental recitation is considered to be the most powerful. Most beginners are taught to start with Vaikhari or alternate between loud and whispered recitation. Hearing the mantric sound gives the brain helpful feedback for staying mindful and focused. Mindfulness is the key to successful Japa meditation. Mindless recitation is unproductive and considered to be a waste of time.

The Essence Of Japa

All the systems of our organs are closely connected to each other, just as our soul is connected at one end to the brain and the material body, and at the other end to cosmic consciousness.

Certain words cause vibrations in matter and space that coincide with our own vibrations, so a person after meditation finds peace and harmony. Harmony is the main goal of meditation.

The term “harmony” came from music where multiple voices singing at the same time, create secondary vibrations – harmony. The same thing happens during meditation – the spirit excites vibrations that are close in frequency to those in its body and soul and forms a symphonic aura around itself – streams of energy.

Here is the simplest example of how vibrations can change our state. The sound of a bell or music box is soft and warm, and you can fall asleep to it, gradually dissolving into your thoughts. The sound of a car horn is sharp and disturbing because it’s based on dissonance – two incongruous sounds.

Every day we face the dissonance around us.

When a person in high spirits runs into an energy vampire or a negative person, a negative vibration that a negative person radiates does not hurt him, since his warm positive vibrations do not resonate with cold negativity. This is the dissonance that the Japa meditation practice helps to smooth out.

Stages Of Japa Journey

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According to practitioners and mentors, Japa practice is a fascinating journey, like a colored dream. Let’s examine this mysterious process in stages.

Stage 1

The first part of the journey is like a dream. Your consciousness gradually leaves the body, while the muscles still hold the pose.

Stage 2

The second stage occurs when the mind draws images. You can see silhouettes, colored clouds, and the shapes of animals or birds that often appear to newcomers after diving into practice.

Stage 3

The third stage is a deep dive. An adept of Japa clearly sees the difference between the material world and the spirit world. Contact with higher forces is established. There is no barrier between the mind and the astral world. You can travel through space, communicate with spirits, friends, or be in a deep trance, completely ignoring everything around you.

Stage 4

The fourth stage is the truth. Many beginners confuse it with spiritual awakening. All the impressions, emotions, and experiences of a person are imprinted inside him at one moment. This feeling fills him and gives him strength and calm. After receiving the Truth, you can either leave the spirit world or stay in it. The truth only visits a person once in a single session.

During the Japa meditation, a person with closed eyes reciting mantras. His focus is so strong that he cannot hear any extraneous sounds.

Scientists are puzzling over the answer to the question: who comes to people during Japa meditation? Why do rosaries work this way? Why do different types of wood provide different effects? But not everything lends itself to science and cold analysis. But Japa can only be understood by practicing it, fully believing in it, and being purified.

Who Can Practice Japa Meditation?

Japa meditation is suitable for both men and women, people at any age, regardless of whether they have any health problems and the kind of lifestyle they lead.

For some, it will be an unusual feeling, for some – salvation from the daily hustle and bustle. If you follow all the recommendations of the mentor, it will definitely not cause harm.

Japa Meditation Benefits

There are many benefits of Japa meditation you’ll discover once you start practicing it. Here are 6 of them:

  1. Improves concentration and focus – it utilizes multiple points of focus, such as the breath, the mantra, and the touch, and movement of the mala beads;
  2. Reduces stress and calms the mind by activating the slower brainwave states of Alpha (focus and learning), Theta (creativity and intuition), and Delta (healing and calming);
  3. Reduces blood pressure, slows down the heart rate, and reduces the risk of heart disease and stroke;
  4. Cultivates positive emotions, such as kindness, compassion, and empathy by activating the areas of the brain associated with these emotions;
  5. Reduces negative thoughts and improves mood – by reciting sacred Sanskrit syllables you replace negative thinking with new positive patterns in your mind;
  6. Increases shakti, inner power, and inner strength – by reciting mantras you establish a deep spiritual connection with your higher self and activate shakti energy.

Japa Practice

Japa practice Image

When practicing Japa you need to be fully concentrated on the essence of the chosen mantra.

For your practice, you will need Japa Mala beads, preferably made of Tulasi or Neem trees (Shaivites use Mala beads made of Rudraksha). Hindus believed that these trees have a special energy and supernatural power.

The most common mantras used for Japa practice are:

OM (AUM)

This is a sacred sound that signifies the essence of the ultimate reality, consciousness, or Atman. The OM Mantra chanting produces the vibration that reduces stress and relaxes your body, normalizes your blood pressure, and slows down the heart rhythm. It purifies the environment around you and creates positive vibrations.

OM NAMAH SHIVAYA

This is a very powerful mantra dedicated to Lord Shiva. Shiva mantra brings changes in all spheres of human life, activating the energy of the Universe. Its practice has a beneficial effect on health, it purifies the aura and space around the person, and attracts positive energy.

The very process of chanting “OM NAMAH SHIVAYA” calms the mind, stops thoughts, leads to Samadhi, and gives liberation. Unlike other mantras, giving temporary wealth, prosperity, siddhi, love, etc., Shiva Mantra bestows eternal good – Satchitananda (being/truth, knowledge/consciousness, bliss) and liberation.

OM MANI PADME HUM

This is the six-syllabled Sanskrit mantra particularly associated with the Shadakshari form of Avalokiteshvara, the bodhisattva of compassion.

It is usually translated to mean “The Jewel Is In The Lotus”. The “jewel” is a pure state of mind, or enlightenment, while the “lotus” is a symbol for wisdom. This mantra reminds us that wisdom leads to enlightenment.

According to Buddhist traditions, reciting this mantra can help aid you on the path to enlightenment. The Dalai Lama consistently praises its power to purify the mind and cultivate inner wisdom.

HARE KRISHNA

The main benefit of this sacred mantra is that its regular listening and chanting clears the heart from negative emotions and from bad habits and lust.

Other important benefits of the Hare Krishna Mantra are:

  • it takes away all worries;
  • gives joy, happiness, harmony, and positive energy;
  • destroys evil and ignorance;
  • opens up new knowledge and wisdom;
  • takes away sorrow, sadness, and misfortune;
  • awakens love for all beings;
  • illuminates with light;
  • helps in the treatment of heart disease;
  • has a rejuvenating effect;
  • relieves addictions to intoxicating and narcotic substances.

The Text Of The Hare Krishna Mantra:

HARE KRISHNA HARE KRISHNA
KRISHNA KRISHNA HARE HARE
HARE RAMA HARE RAMA
RAMA RAMA HARE HARE

Group Meditations

If there are people who are close to you in spirit, they can practice Japa meditation with you.

For a successful group meditation, all participants need to prepare properly. If even one person in 10 will be unprepared that will reduce the overall effectiveness of the session.

It is not necessary to be in the same room while practicing Japa group meditation, since physical contact is not a fundamental factor in this practice.

When practicing Japa group meditation, it is better to do it all together. However, if your group meditation includes experienced and beginners – you can try to chant in turn.

Do not be afraid – if your intentions are pure and your mind is open – the spirit and higher powers will certainly notice this and eventually will respond.

Contraindications

6 Steps to Start a Meditation Practice Image

Despite the fact that Japa meditation is absolutely safe, there could be negative spiritual and karmic consequences if you use this practice for:

  • selfish and egoistic interests or profit;
  • causing other people harm/evil.

If you have any difficulties in setting your intention for the practice or choosing the correct mantra, consult with a mentor, perhaps he will reduce the complexity of your mantras or advise easier practice.

How To Perform Japa Meditation

Do not listen to music, read books or magazines, or have serious conversations a few hours before a Japa meditation session. There is nothing wrong with the information itself, but the impressions it leaves can interfere with the process of clearing the mind or establishing contact with the higher consciousness.

To prepare for Japa meditation you need:

  • to relax;
  • turn off the light in the room;
  • take a comfortable pose;
  • fully focus your attention on the lightest moment in your life – in this state, the soul is maximally open and prepared for contact.

You can start reciting mantras by turning the Mala beads in your hands.

After completing the rite, do not break the connection abruptly. You need to say goodbye to the spirits and smoothly return to the material world. If you accidentally ended the session, it is better to go back and end it according to the rules.

Return to the next meditation only when the impressions of the previous one have faded, so as not to disturb the spirits too often. They also need rest.

If you’re chanting mantras out loud, make sure the sound of your voice will not be mistaken for aggression by the spirits. Your voice should express sincere joy and pure intentions.

Before practicing Japa meditation, consult with your mentor for compatibility of Japa with your astral body or with diseases that you have;

Do not rush and do not chase results. Keep your focus on practice and your feelings.

Mantra Chanting Rules:

  • do not touch the Mala beads with your left hand during mantra practice;
  • make sure your right hand is clean;
  • your index finger should not touch the Mala beads;
  • before performing the mantra chanting, you should take off your headdress;
  • you should not be distracted when chanting the mantra;
  • you can’t recite the mantra naked.

The Bottom Line

Just like for any spiritual practice you should commit to a few weeks of regular Japa meditation practice so you can experience the full results. Japa meditation can greatly build-up your life force with the help of the mantras but it also requires regular practice for the results to last. It is advisable to stay with one mantra, rather than jump from one to another, which would only dissipate the mantric energy. Keep your focus on your pure intention and remember that self-transformation is a journey rather than a final goal. Focus on the joy it brings and don’t chase the results!

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