Mantra power: Why chanting mantras works & how to do it
Om your way to better brain health. Here’s how to chant mantra for meditation
Text: Jo
There are two types of people in a group yoga or mindfulness meditation class: those who know how to chant “om” correctly, and embrace unleashing their dulcet tones to the class with gusto; and those who lower their head, shuffle around, and pretend to participate. Chanting mantras can feel a bit woo-woo (or unfair to those nearby if you sound like a strangled cat) but embracing this ancient practice can make profound health differences to your body, mind, and outlook on life. Here’s why it works and how to do it.
Mantras are repeated words or sounds that date back to sacred texts of the Vedic Sanscrit texts in India, 3,500 years ago. “Mantra is a Sanskrit term, with “man” meaning “mind” and “tra” meaning wave or projection,” explains Kundalini yoga teacher and crystal singing bowl teacher at One Heart, Rie Komiya. “They carry specific vibration through sound, and as sound is a form of energy, they have the power to alter the patterns of our mind and our brain chemistry.”
Boost brain health
With this brain-bending chemistry comes a plethora of health benefits to chanting mantras. Studies have found that it improves brain health, and according to research, certain mantras may reduce fatigue, stimulate memory, boost mood, and ease anxiety and tension. As mantras replace mental chatter, they can override stress and fear that can permeate our 6000 different thoughts a day.
But just how exactly does a bit of warbling make such a difference to us physiologically? According to Rie, why chanting mantras works is because there are 84 meridian points in the upper palate of our mouth, and when we chant, the movement of the tongue stimulates these points. “When this happens, they have a way of opening up different parts of our bodies to experience peace and bliss. The sound carries through our entire being, allowing for a level of healing to happen. Many positive states of mind can be created using sound current, for example sound therapy” she says.
What’s exciting is that there are hundreds of options available, each one with its own specific frequency and potential to affect different areas within our body. “Famous chants include: Om (oneness); Om Shanti (peace); and Om Mani Padme Hum (liberation),”says Rie. “In Kundalini Yoga, we often chant Ong Namo Guru Dev Namo (connection, teaching, focus), Sat Nam (identity, self-awareness, truth) and Mul Mantra (karma, prosperity).”
If the thought of saying a mantra induces a mild sweat because you don’t know how to do it, don’t worry. “You can practice silently or vocally, and you’ll still reap the health rewards even if you don’t fully understand its meaning,” says Rie. “Understanding it is only to satisfy the mind. If you’re attracted to a particular one, it is the perfect sound for you.”
For all of you cringing at the back, here are some tips on how to get to grips with performing a mantra, mindfulness meditation and garnering all those gorgeous health benefits.
Your 5-step-guide on how to do it
1. Choose your time
“Allocate yourself time to practice every day,” says Rie. “Start with three minutes once or twice a day, both in the morning and evening before bed. The best times are between 4 –7am and 4 –7pm, either as a way to start a new day or to promote deep rest and a good night’s sleep. Allow yourself to change the mantra if you are called to.” While many believe you can instil a new habit after 21 days, new research leans more towards a 66-day theory, so be prepared to stick at it for a few months.
2. Create a quiet space
Find somewhere peaceful, comfortable, and private for chanting mantras and mindfulness meditation — it’s important that you’re not disturbed.
3. Prepare the body
Do some stretching, yoga asanas or breathwork to awaken your body. Set an intention (something you want to amplify or cultivate in your life or within the practice) as a reminder throughout should your mind wander. While performing, sit up with your spine straight. Chant out loud, with your voice wide open, or chant quietly, redirecting the sound to your own heart and let it flow from there.
4. Leave judgement behind
Chant repeatedly for three minutes in monotone or with music. Try not to let your mind wander; simply experience the vibrations in your body with no expectations or judgement. Remain silent for a few minutes afterwards to feel the effect.
5. Thank yourself
End by sending gratitude to yourself for dedicating time to your practice. Chant one long Sat Nam to end.
If this all sounds too tricky, start by mentally chanting internally as you walk, jog, or make dinner. Wear headphones and listen to the chant if it helps. Rie recommends these easy favourites: Sat Nam (identity, self-awareness, truth); Wahe Guru (pronounced “wa hay guroo” for ecstasy); and Sa Ta Na Ma (balance, brain, intuition, guidance).
You’ll be the lead vocalist in your yoga and meditation classes in no time.
About Rie Komiya
Rie Komiya is a gentle soul from Japan. She is One Heart’s resident Kundalini Yoga teacher and also a Crystal Singing Bowl practitioner and Reiki Master. Rie teaches Reiki classes in both English and Japanese and offers Kundalini Yoga classes and lunchtime crystal bowl sessions. She is also available for private sessions. Log on here for more and follow her on Instagram @riekomiyaheal
