Mantra Mantra Mantra

"Good and bad, happy and sad, are all in the mind.  The mind can be enslaved, totally trained like an elephant. It's a big huge thing. But with mantra, your mind works for you.~ Yogi Bhajan

 

Mantras - they are a part of life. They are the words and phrases we  say over and over to ourselves. They are the scriptures and hymns we say and sing often. They are the  quotes and encouragement we utter when  someone, or we ourselves, are struggling. They are words that teach, calm, and enlighten us.  They are everywhere and they are powerful.  Some of my favorite mantras in the Church of Jesus Christ of Latter-day Saints  are:  "I am  a CHILD OF GOD!" "We are daughters of our Heavenly Father who loves us, and we love Him." "Families Can Be Together FOREVER!"  "I know Heavenly Father loves me!" "Choose the  Right."

Mantras are everywhere sports, music, church, school, gym, the  store, and in the media.  Sorting out the right mantras and letting the negative ones go takes practice.  Yes, we have many negative mantras that run through our heads too. "I am a failure." "It doesn't matter, no one cares anyway." "Im so fat, ugly, old, wrinkled, flabby, shabby, messy, sleep deprived or weak." " No one appreciates me." "I have no support, I feel all  alone." "I am never going to be good enough." "I am a bad ___" Fill in the blank there mom, spouse, friend.  Any of those sound familiar? 

The cool thing about positive mantras used when chanting, or in connection with meditation is that they help us  rewire our brain to think the positive stuff in difficult situations, instead of defaulting to the negative thoughts.  

So did you know  that  there are eighty-four meridian points, aka pressure points, in the upper pallet also know as the  roof of the mouth?! Every time you speak, you stimulate these meridian points and there by  stimulate  their associated glands and organs—with your tongue. And every time you chant a mantra, you are stimulating a particular set of meridian points, the rhythm, and duration of the chant initiates a chemical reaction produced in the brain.  The  brain carries that chemical change into the body. Thus changing our state of mind and being.   This is key when chanting mantras mindfully. We want this change, this rewiring of the mind  will help us be at peace, feel more positive, and be in a mindful state where we can make conscious changes to our way of thinking and being.

 Mantra chanting isn't easy for everyone. Some people  can feel  uncomfortable  or weird-ed out by saying the same  words over and over again in a yoga or meditation setting.  Yet, mantras are all around us and we dont think twice about using them in other situations.   You don't even blink when you see someone  rushing  by saying  "Im  late!  Im late!  Im late!"  Or the teen or 4 year old that tells you every 2 min " I am so hungry!"  They are mantras- not always good ones, but mantras  none the less.   If you find you are one of those people who have a hard time with mantras- or you  are trying to explain your love for them  to someone who is new to mantras,  here are a few tips and ideas.

 

You can take it or leave it - they are just things that helped me.

* Mantras are used as a way to focus the mind-  All sports have mantas. The coach will teach  a phrase to the learner to repeat over and over as they are learning their sport.  "Keep my eye on the ball.""I can do this." "There is no try." "I am speed." "Visualize the ball going into the net."  They are all mantras  designed to help the learner concentrate, focus, and be positive. 

* Mantras are also used as a way to redirect the mind- Having a mantra on my mind helps me stay positive.  Instead of doing my daily morning grooming routine constantly thinking about all the things wrong with my appearance, I replaced those running negative thoughts  with the mantra " I am the light of my soul- I am Beautiful, I am bountiful , I am bliss!"  I did it enough that I believe it, and don't look in the mirror and see my flaws any more, instead I see my body as a blessing.  THIS WAS A BIG SCORE FOR ME!  It was mantra that did it- not a specific  meditation, just a new set of  TRUE words  to play in my mind during a time that I  was most prone to  self criticism and  self degradation.  LINK to one of many music tracks for I am the Light of my soul

 

* A quote  about mantras helped me be more at ease with  them.  "Be gentle and easy on yourself as you are beginning.  (Mantra) is a form of yoga after all, and when you are just starting yoga, you can’t expect your body to twist into a pretzel shape right away!  Slow and steady progress is made through commitment and self-nurturing.   The more you do it, the more you shine."

 

*  But Why "Chant" the mantra?  Isn't once enough? You may say something like mantras are great, I just don't like  the saying it over and over part. Its the Chanting that turns me off. Why do you have to chant? You can not hide feelings when you chant. There are days  where you chant  Sat Nam- meaning "Truth is my identity" and you just don't feel it!  You know something is not right when you are not feeling it, and it is not enjoyable. These feelings are an indicator that something is off.  You then can ask yourself where are you not being true to yourself, to God, or Others?  The feelings and emotions that come after chanting a few min stir your soul to change for the better, and  direct your thoughts to a safe non-judgemental space, where you can address and process those feelings. Chanting mantras can also stir great feelings of  gratitude, peace and joy.

Chanting  "God and me, me and God are ONE" and really feeling it is true can bring the same feelings that come with bearing testimony!  Even if there is no one to hear your  testimony, when you speak truth over and over and believe it - you FEEL it, and it lifts your spirit. Chanting it over and over also helps create new neural pathways so our thoughts and words will be positive. Chanting helps us act and not react.  LINK to God and me, Me and God are one

* Understanding the meaning of mantras makes them  more powerful.  For example,  one can chant the Mantra: Aap Sahaee Hoa or the complete Mantra is " Aap Sahaaee Hoaa, Sachay Daa Sachaa Doaa, Har, Har, Har" But it is the translation that makes it meaningful to me.  Here it is in English, "You, Divine One, have become my refuge. True is Your support, Great Creative Infinite." But WHY do I chant in Sanskrit or Gurmukhi instead of English? People who learn to speak different languages will often find a song or a phrase they love in that language. Do they sing that song or use that saying in their everyday life in English?  NOPE! They don't, they use the phrase or sing the song in their new  acquired language.  But WHY? Im not sure I have the answer for that. But I can say that  once you chant a mantra enough the concepts, the translation, and the feel of the mantra  resonate deeply regardless of the fact that it is not your native tongue.  Also remember those  meridian points we talked about?   The language we are  using helps us hit the right points in the right order that produce the changes we want. English translations  wont be as effective at hitting those same points because the sound current will be different when using English words.   Here is a  LINK to  a mantrapidea  that has mantras meanings, lyrics, translation and pronunciation guide, and sometimes meditations that are connected to a certain mantra.  Understanding the mantra is  a good way to appreciate it and feel more comfortable chanting it. 

* We chant mantras all the time but  they are usually negative ones "I'm late- I don't have enough time!" "I can't do that."  "This is so hard." "I hate my body."  "I am so busy!"  "I am so tired!"  "I am not enough."  "I am stupid- or that was stupid of  me. " " You are all driving me crazy!"  And on, and on, and on.  These are things that most people say and think over and over  every day. Chanting positive mantras for  a few min each day  can help us keep that positive mental attitude through out the day.  The time spent chanting  helps us be positive  when we start to think or say, "Ahhhh!  I don't have enough time!" Because we have spent time developing  new neural pathways we catch ourselves in that moment and can say " No, that is a lie, a trap and tactic of Satan to try and help me feel stressed. The truth is, I always have enough time for the things that are important. God  can help me order my life so that everything fits that SHOULD be in my day. " This redirection of the mind happens so easily and freely if we have spent time chanting  the good things.  Just like the coach  will redirect the language of a struggling teammate when they say "I can't do it, its  too hard."   Your mind comes forward with encouragement and a positive mantra to replace the negative thoughts. Some good news is, it just gets easier and easier with practice.

 

 * Chanting  mantras is like  singing!  Kids DO IT ALL THE TIME!!!!!  They take a phrase or a part of a song and they will sing that  part over, and over, and over, and over! They usually don't sing the  whole song.  Why?  Because they are chanting- They pick a phrase or two and chant it.  Most Kundaini Mantras are set  to a tune.  You don't have to call it "chanting" you can call it singing!  When I am teaching a child how to meditate I dont  use the word chant- I say " OK,  here is the part where we sing from our hearts- I am Happy! I am Good!" LINK  or " Be Still and Know That I Am."  LINK

I hope that these points or suggestions  will help you be more comfortable about using mantras. But like most things  it really takes trying it  before you  Understand it.

Most people have tried the sports mantras and they "Get" that, now its  just taking mantras to the next  step. Instead of  " keeping your eye on the ball"  or  "visualize the goal post" , we are  keeping our eyes on the eternal perspective, and visualizing ourselves the way God sees us, so  we can reach the ultimate goal of being with  Him and being as He is.

Other reading
Mantras in the Scriptures 

Ra Ma Da Sa - and the woman with the issue of blood

Ra Ma Da Sa
Siri Gaitri Mantra, also called the healing mantra or, Ra Ma Da Sa, Sa Say So Hung  is the  is the mantra for the sacred healing meditation first taught in the Summer of 1973.

Here is what the 3HO website has on it. 
 It was also practiced at every White Tantric Yoga® Course for the Mahan Tantric, Yogi Bhajan.This healing meditation is used to pray for healing energy for our friends, family, and ourselves.
Kundalini Yoga practitioners have been using this meditation for the last four decades and I encourage you to try it when you want to send healing energy to a loved one or even to yourself.

Practicing the mudra and the mantra properly will optimize the energy flow and will make this meditation all the more potent.
Posture: Sit in Easy Pose (sitting on the floor, with legs crossed) or in a chair with feet planted firmly on the ground, with the spine straight, and a light Neck Lock applied (chin pulled back slightly).

Mudra:  see my notes for other mudras. The mudra (hand position) is most important. The elbows are bent down by the sides, and are tucked comfortably but firmly against the ribs. The forearms are almost perpendicular to the floor, with the hands extended out at a 45 degree angle from the center of the body. Most importantly, the palms are perfectly flat, facing up, hands bent back at the wrists. You should feel a pull in the lowest part of your forearm as you almost hyper-extend your wrist to make the palms flat. (This tends to be the most challenging part of the meditation so it is important not to let the hands relax out of the position.) The fingers are kept side by side, except that the thumb is spread from the other four fingers.
Eyes: Eyes are closed.
Mantra: This mantra consists of 8 basic sounds:
Ra Ma Da Sa, Sa Say So Hung

This mantra taps into the energies of the sun, moon, earth, and the Infinite Spirit to bring deep healing. It is important to pull the navel point powerfully on the word Hung. Note that the word Hung is not long and drawn out. Rather, it is clipped off forcefully as you pull in the navel. Chant one complete cycle of the entire mantra with each breath. Then deeply inhale and repeat. Remember to move the mouth precisely with each sound. Try to feel the resonance in the mouth and in the sinus area.
Mental Focus: You can choose to mentally visualize the person or persons that you are wanting to heal, as you send this energy to them for their well­-being.
Time: Continue chanting for 11 to 31 minutes.
To End: To end the meditation, inhale deeply and hold the breath, as you offer a healing prayer. Visualize the person you wish to heal as being totally healthy, radiant, and strong. See the person completely engulfed in a healing white light and completely healed. Then exhale and inhale deeply again, hold the breath, and offer the same prayer again. Exhale, inhale, and hold, repeat the prayer, and exhale.
To complete, inhale deeply, stretch your arms up high, and vigorously shake out your hands and fingers for several seconds. Keep the arms up and hands shaking as you exhale. Repeat two more times and relax.
© The Teachings of Yogi Bhajan 1

Translation:
Ra means the sun and connecting with that frequency gives you energy.
Ma means the moon and it aligns you with receptivity.
Da is the the energy of the Earth, grounding you in your roots.
Sa is Infinity and as you chant this, your energy rises upwards and outwards drawing in the healing the the Universe.
When you chant Sa a second time, you pull the energy of Infinity into you.
Say is a way of honoring the all-encompassing Thou.  It is personal, like a loving name for God.
So is a vibration of merger.
Hung is the Infinite, the vibrating real.  It is the essence of creation.  (So Hung together means, I am Thou.)2

D&C 88:7-13 Is a cool comparison to this mantra.

This is the light of Christ. As also he is in the sun, and the light of the sun, and the power thereof by which it was made. As also he is in the moon, and is the light of the moon, and the power thereof by which it was made; As also the light of the stars, and the power thereof by which they were made; And the earth also, and the power thereof, even the earth upon which you stand. And the light which shineth, which giveth you light, is through him who enlighteneth your eyes, which is the same light that quickeneth your understandings; Which light proceedeth forth from the presence of God to fill the immensity of space—The light which is in all things, which giveth life to all things, which is the law by which all things are governed, even the power of God.

Note:
There is more than one mudra for this meditation.  You can do it as outlined above, If you have several people  there you can sit in a circle and place the person to be healed in the middle of the circle either mentally or physically they can sit or lay in the circle and  reap the benefits of the meditation.  Or you can do it this way. 
 Sit in easy pose.  The right arm is bent at the elbow the hand is up by your shoulder with the palm forward  with fingers and thumb close together. Put your left hand on your navel point.

 

Here is my teacher  isn't she lovely?
This is the starting position.  Start here at RA and the slowly in time with the mantra move your arm until it is strait and your fingers, and palm, and arm are level with the floor.

 When you say HUNG   the wrist bends  leveling out your arm in to one strait line  and is the last part of this motion. After Hung bring the arm back to the starting position as you inhale. 3

I did a 40 day Ra Ma Da Sa  with the intention of healing my daughters heart problems.  I also  tried to  heal myseIf. Usually envision things I dont want in my life or things I'm trying to get rid of, ailments, attitudes, thoughts, habits and so on. One day instead of envisioning pushing these things away with my hand, instead I pictured Christ as he suffered in Gethsemane and instead of pushing out all these bad unwanted things with my hand I reached out to him. Like the woman with the issue of blood (Luke 8:43-48) I reached out to touch him and to have him heal me. I cried through most of the 11 min mediation. Much more powerful for me to reach out for his blessings and healing that come through the power of the atonement than it was to be trying to shove all my problems and inadequacy and ailments out of my life.

Kirtan Kriya-The Ultimate Meditation

Here are my ramblings about  Kirtan Kriya

Feel free to skip the ramblings and just do it 

Kirtan Kriya 

Tune In  Take a few deep Breaths,  

• Sit in easy pose or in a chair with feet flat on the floor (This can also be done walking just be sure to keep a strait back.)
• Arms should be stretched out with the back of the hands resting on the knees, or at your side if you are  walking.  
• Eyes should be closed and focused at the brow point also called the 3rd eye.
•  Mudra- changes start in Gyan Mudra (Thumb  and pointer  pressing with the other fingers  outstretched and together). Move the  thumb to the middle finger,  then ring finger, and  little finger and pressing the thumb and finger as you say each sound of the Mantra.
• The Mantra  Sa Ta Na Ma  
• The breath  should come  naturally during the spoken parts of the Meditation and should be in and out in a slow steady rhythm during the silent portions.  
• As you meditate  visualize  white light energy coming down through the top of your head and out through  your third eye in a L shape. This will help eliminate head aches.  
• The order of the meditation is: Chant Sa Ta Na Ma for 1 min, whisper it for 1 min,  chant it silently in your mind for 1 min, Then work your way back up  by continuing your silent chanting for 1 min, whisper it for  1 min,  and chant for 1 min. Next stretch arms out wiggle fingers as you suspend your breath for  three breaths. Then let your hands fall  to  knees in receptive pose (hands cupped) and sit in stillness and quiet your mind for one minuet.

Beginers start with 7 min.
 1 min for each  portion ( 1 min chant, 1 min whisper, 1 min silent then work your way back out, 1 min of silent, 1min of whisper, 1 min chant. ) Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

IF that is easy try  it for  14min
 2 min for each  portion ( 2 min chant, 2 min whisper, 2 min silent then work your way back out, 2 min of silent, 2min of whisper, 2 min chant. ) Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

Work up to  31 min
Begin the kriya by chanting for 5 minutes; then whisper for 5 minutes; then go deep into the sound, vibrating silently for 10 minutes. Then come back to a whisper for 5 minutes, then aloud for 5 minutes. The duration of the meditation may vary, as long as the proportion of loud, whisper, silent, whisper, loud is maintained.
To End: This sequence will take 30 minutes. Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

 Start out  with  One min for each set and then build up, adding  one  or 2 min at at time to each set, always keeping the stretch and quieting of the mind at the end  1 min regardless of how much you  add time  to the sets until you have  built up to 31 mins.  Why do you want to build up your time? Read more  about that  HERE 

 For your convenience here is a good meditation  Timer . There are many more online and many apps for your device.        

SA  Infinity or God          - Pointer Finger           Stimulates knowledge, wisdom, receptivity, & calmness

TA Life, Birth,                   -Middle Finger           Promotes patience, discernment, and commitment.

NA Death and change       -Ring Finger               Revitalizing energy, health, and vitality

MA Re-birth                     -Pinky Finger            Creates capacity to clearly and intuitively communicate

                                               

                                                 -Thumb                       corresponds to your Ego

 

* IF you want to  think Heavenly Father as you touch your pointer,  Jesus Birth as you touch your  middle finger,  His atonement and Death as you touch your ring finger, and  His resurrection as you touch your pinky finger. Making this connection to the plan of salvation during the silent  portion of this meditation has been so  uplifting for me.

So in a nutshell do this every day for 40 days and you  will feel closer to God in many ways. Your prayers will become deeper, you will have a better  out look on life, you will be more  calm in situations where you would normally  lose your temper or be stressed, and you will start to  notice the Energy of the Atonement surround you as you  go through out your day. 

Read more on :

Head Covering Here 

Sadhna  Here

Sat Nam  Here 

https://www.3ho.org/files/pdfs/KirtanKriya.pdf