Mantra and the mind
Sound does many things to us. For example, music can move us, take us back to forgotten times or activate us physically. In Ayurveda and yoga therapy, the therapeutic use of mantra and sound falls under ‘Mantra Chikitsa’: mantra therapy. The therapy is effective for mental agitation and overload, and can be used both preventively and curatively.
In times when a lot is asked of you, a clear and calm mind is sometimes hard to find. Your mind sometimes remains too active and can disturb your sleep pattern or you find it increasingly difficult to concentrate. By reducing stimuli, getting physically active and applying mantra therapy you can support the mind to regain its balance.
The therapeutic use of mantra, a sound repeated in conjunction with breathing and positive intention, can calm the nervous system and reduce over- or under-activity of the mind.
‘A clear and calm mind.’
What mantra or sound?
A mantra is selected in Ayurveda and yoga therapy based on the indication and appropriate to the person. The cultural and religious background is also taken into account. The repetition of a mantra with a meaning you cannot connect to only causes resistance in the mind while we want to calm the mind and nervous system with mantra therapy. So it is important to find a sound or mantra that you feel comfortable with and that has a personal positive meaning. A therapist or mentor can guide you in this individually.
The use of mantra has three types that often follow each other as phases from aloud to increasingly silent:
- Vachika: repeating the mantra aloud in a low, medium or high tone
- Upamshu: softly repeating the mantra
- Manasika: repeating the mantra in your mind
The sound ‘Om’
‘Om’ is an effective mantra and simple short sound that can be used if the person experiences a neutral or positive association with it. The ‘O’ sound is an open sound. Open sounds can discharge the nervous system. The ‘m’ sound gives a more buzzing sound at the back of the throat and can calm the nervous system. Repeating ‘O’ and ‘m’ together gives the ‘Om’ mantra.
How do you actually chant “Om”?
During a yoga class you may have heard the chanting of “Om” once, sometimes seeming to be about making this mantra sound as long as possible and especially the “m” sound is still held for a very long time. Although this is popular it has nothing to do with the original Vedic chanting or mantra therapy.
Hold the ‘O’ for three seconds, the ‘m’ for one second followed by a brief moment of silence. Both sound making and silence belong to the ‘Om’ mantra
Are you not comfortable with a mantra and would prefer to try an open sound?
Use an open sound like “A” or “O” and repeat to the rhythm of your breathing.
Mantra therapy for you:
peace and clarity
When there is great restlessness in the mind, little focus or concentration:
Sit comfortably with a straight back. Repeat the mantra aloud to the rhythm of your breathing. On each exhale chant “Om” followed by a moment of silence. Breathe softly and evenly again and repeat the chant on the exhalation. After some time you let the mantra sound softer and softer and repeat it only in your mind to the rhythm of your breathing. Keep your attention on the mantra and your breathing. Do you notice your thoughts wandering off? Then chant the sound out loud again.
With too much inactivity in the head, feeling foggy or not really present:
Stand up straight. Inhale and then bring the arms up sideways to above the head. On an exhale bring the arms down and allow the sound “Om” to sound followed by a moment of silence. Inhale gently and evenly again and repeat the movement and sound. Keep your attention on the mantra and your breathing.
In case of psychosocial or mental complaints I advise you to use mantra therapy only under proper guidance. Are you struggling with something or do you have questions? Please feel free to contact me.
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