Posted October 28th, 2022

Mantra Yoga: Benefits, Technique, and Definition

Yoga is commonly thought to be a physical practice including different positions and breathing methods. Did you know that attentive repetition of a phrase or sound is a sort of yoga as well?

A man meditating in the middle of a pathway

Yoga is commonly thought to be a physical practice including different positions and breathing methods. Did you know that attentive repetition of a phrase or sound is a sort of yoga as well? Mantra yoga, Japa, or mantra meditation is the singing of sacred sound vibrations. This ancient technique is one of the most effective methods for clearing your mind, focusing your attention, and calming your emotions. This style of yoga is a basic yet powerful practice that can be taught quickly and takes only 15 minutes of practice every day.

What exactly is a mantra?

A mantra is a word or phrase uttered aloud or quietly to elicit spiritual attributes. The Sanskrit root term ‘manas’ denotes mind, while the word ‘tra’ indicates instrument or tool. It is typically interpreted as “a mental instrument or tool” or “something which, when pondered, provides release.”

Mantras are esoteric combinations of holy syllables that were first revealed to the Rishis (seers or sages) in the most profound meditational states. They are one of the first elements of yoga and might be the original form of meditation. Om or Aum, the most well-known mantra, is frequently used as the initial mantra in longer chants. They are mostly written in Sanskrit, Pali, Tibetan, and Prakrit, though occasionally they are also written in Hindi or Gujrati. They are thought to have mystical abilities for healing, protection, and prosperity, but in mantra yoga, their main function is spiritual growth.

Mantra yoga: What is it?

Mantra yoga is a form of meditation that focuses on using chanting of sacramental sounds, mindful breathing, and meditative concentration to calm the mind, develop spiritual energy, and achieve states of enlightenment. The act of chanting a mantra is regarded as one of the most simple yet effective meditation techniques.

The ancient science of sound vibration is mantra yoga. Its foundation is the idea that energy underlies all we do; ideas, words, deeds, and emotions are all a part of a broader energetic field known as prana, or life force. We emit a wave of energy into the universe whenever we thought or act. We focus that energy inward when we recite a mantra repeatedly, which enables us to access our deeper selves and improve our control over our brains.

In mantra yoga, the practitioner continually chants a certain mantra to induce a meditative state. The mind is brought into focus on the meaning and vibration of the words by chanting these sacred sounds. The mental energy that can be used for spiritual activities and to connect with the divine is developed as a practitioner’s awareness centers on the sacred sound’s repetition, pronunciation, and meaning.

The Pratyahara’s power

Our attention and focus draw inward to reach the challenging condition of pratyahara by focusing on the recurrence of sound vibrations. Practitioners are fully immersed in the experience of being present in the moment when their full attention is on the sound of the mantra. This enables practitioners to enter a deep state of meditation during which they are completely unaware of their surroundings. Yogis can reach higher and deeper levels of awareness without being diverted by outside stimuli by effortlessly achieving a state of Pratyahara.

Mantra yoga techniques

Japa, Kirtan, and group chanting are the three main components of mantra yoga. Japa, or mantra meditation, is a type of meditation that involves repeating mantras slowly and deliberately. Kirtan is a form of devotion that incorporates a call-and-response mantra singing to music. Although each kirtan may be different, the activity usually consists of a leader who chants and a group of individuals who repeat what they say. A ceremony or the opening or closing of a yoga session may include group chanting.

Chanting styles Mantras can be recited out loud, inaudibly in the mind, or both. In order to improve pronunciation, sharpen focus, and establish a connection with the vibration of the words, Vaikhari Japa is saying the mantra aloud. Upamsu Japa is silently chanting or humming the mantra to promote harmony and serenity. Manasika Japa, also known as internal chanting or chanting exclusively in the mind, calls for a high level of concentration and focus. According to the ancient yogis, quiet chanting is 100,000 times more powerful than vocal chanting.

Japa as a method of meditation

It is best to find a teacher who focuses on mantra, though this might be challenging to do. Numerous teachers provide lectures, seminars, retreats, and other opportunities for students to learn about mantra. By word of mouth or online registration, you could locate a local instructor.

Mantras can be chanted almost anywhere, anytime, and for any amount of time, but there are also formal forms of chanting and traditional guidelines. If you decide to learn Japa on your own, it is crucial to comprehend the techniques and procedures completely before beginning.

  1. Start by closing your eyes while sitting comfortably and slowly repeating the word or phrase out loud or in silence. Pay close attention to the mantra’s esoteric meaning, correct pronunciation, aim, and chanting’s pace and rhythm. Allow the thoughts to drift away while maintaining a slow, deep breath. Allow the mind to be focused on the mantra.
  2. A set of 108 repetitions of the mantra can be counted using a mala (string of beads). A mala not only helps you keep track of how many times you have repeated the mantra, but the tactile experience of touching the beads enhances your ability to concentrate and focus.
  3. Bring your focus back to the mantra, your breath, and the feel of the mala beads when you find that it has strayed from them. For several minutes, keep going. The meditation should be completed at the end of a cycle of 108 operations.

Kirtan as a method of meditation

In Kirtan, the mantra is chanted while being accompanied by music. By doing so, you can direct your thoughts and have a stronger impact than if you were just repeating the mantra. Look for upbeat and motivating music when picking a song to go with your mantra. Positively contagious songs will make a bigger impression than songs with depressing or negative lyrics. It’s simpler to follow along with a song if it has a strong beat and a straightforward melody. Choose a song that you like to listen to and that makes you happy as a general rule.

Benefits of mantra yoga

Mantra repetition has a similar potent impact on the mind, body, spirit, and emotions as prayer and affirmation do. Mantra yoga has been shown to enhance memory, concentration, and focus. Japa meditation promotes physical rejuvenation by bringing down blood pressure, lowering heart rate, and triggering the relaxation response. Additionally, it increases self-assurance and self-reliance, lessens stress, and regulates emotions. Mantras are thought to produce jnana (wisdom), dissolve negative karma, and are one of the many yogic paths to self-realization. To reap the greatest advantages, it is advised to practice yoga every day.

Tips for practicing

Pay attention to how the mantra resonates with your body. Be aware of where in your head, chest, and body the sound vibrations reverberate. Don’t try to force the mantra; let it come naturally. Don’t obsess over what you ought to be thinking or how you ought to say the mantra. Just strive to fulfill all of your intentions.

Bring your attention back to the mantra if you find yourself getting sidetracked. Start with a short and straightforward mantra. Once you feel at ease with the practice, add more complexity by chanting the Gayatri mantra. Practice for three to five minutes each day at first. As you become more accustomed to the practice, gradually increase your time.

Early in the morning or late at night is the ideal time to practice. To sharpen your focus, pay attention to your breath and mantra. After you’ve finished chanting the mantra, pause for a moment to consider what it means and how it has affected your mind, body, and heart.


Mantras can be used for a variety of things, such as prayer, meditation, healing, and personal development. The repetition of a mantra induces a deep state of meditation, purges your mind of unhelpful thoughts, and establishes a connection between you and your higher self and the divine by tying your breath to the vibration of sound. Chanting these sacred sounds has a calming effect on the mind and spirit as well as the body’s energy channels. We can learn to access our innate spiritual wisdom, live more mindfully, and aid in our own healing and transformation by using mantras. Through this practice, we can awaken our inner consciousness, communicate with our higher selves, and achieve spiritual enlightenment.