This is a yoga meditation technique which involves constant mental repetition of a mantra with breath awareness. Japa, which literally means "muttering" in Sanskrit, is the continuous repetition of a mantra. It only becomes ajapa japa when the repetition of the mantra becomes spontaneous, or happens automatically without conscious effort. So in a sense ajapa japa is not something you do, but something which may or may not happen when you practice japa regularly over a long period of time. It is said that japa comes from the mouth but that ajapa japa comes from the heart. As is the case with most yoga practices (in particular pranayama and meditation), the ‘3 P's' are required if you hope to gain some benefits and insights from ajapa japa - Practice, Patience and Perseverance!
Ajapa japa was not a practice that I felt particularly drawn to when I was first introduced to it. But as is often the case (in my experience at least!) the practices that I put up the most resistance to initially are the ones that I eventually feel strongly drawn to. What I get from ajapa japa is a feeling of thoughts, emotions, and all the stuff of the mind just gradually falling away until all that is left is the breath and the mantra. And as thoughts fade, life starts to feel less complicated, less of a challenge and the constant repetition of the mantra gives me a sense of tapping into something deep, strong and unchanging within myself. According to the Bhagavad Gita, "Those who aspire to the state of yoga should seek the Self in inner solitude through meditation". It's this ‘Self' referred to here which ajapa japa can help you to glimpse or experience in some way.
Mantra
The Sanskrit word mantra comes from man (mind) and tra (to liberate), indicative that mantras can help us to free the mind of blockages Any mantra can be used in ajapa japa, but traditionally the mantra Soham is used as it corresponds with the natural sound of the inhalation and exhalation. In some of the Yoga Upanishads such as Yogashiksha, certain passages and stanzas declare that the breath goes in with the sound of So and comes out with the sound of Ham. Soham means "I am That", where That is pure consciousness, or the divine quality which is within all of us. However, it is not important to reflect on the meaning of the mantra, just the sound and the vibration. Other mantras can be used in ajapa japa, such as a personal mantra given to you by a teacher or guru, the Gayatri Mantra, or a Buddhist or Christian mantra. Whatever mantra you choose, stick with it.
Breath
Another important aspect to ajapa japa meditation is the breath. As you do the practice you must be aware of the breath, and its movement as it flows through the body. Ujjayi breathing is usually done during ajapa japa - long, deep and soft with a very quiet hissing sound which is audible only to you. It is practiced by bringing about a slight contraction in the throat (please note: ujjayi is contraindicated if you suffer from low blood pressure so if this is the case just do the practice while breathing normally).
During ajapa japa you must maintain total and unceasing awareness of what you are doing. Not a single breath should go unnoticed. You must consciously notice every ingoing and outgoing breath.
In the initial stages of the practice breath awareness is watched in the frontal psychic passage between the energy centres located at the naval and throat; on the inbreath moving awareness and breath from naval to throat and on the outbreath from throat to naval. In more advanced stages the breath is observed through shushumna nadi (along the length of the spinal column).
Mala
The use of a mala during the practice of ajapa japa can help you to stay focused and aware. A mala is a string of 108 beads used to count repetitions of the mantra, so it can give an indication of how far you have progressed in the practice. In the absence of a mala you could count repetitions by touching the thumb on the pads of the fingers.
Doing Ajapa japa Meditation:
There are several stages to this practice but just the most basic form of ajapa japa is outlined here.
- 1. Sit in any meditation pose and take some time to settle the body. Rest the hands on the knees in chin or jnana mudra. Be aware of the body and of stillness.
- 2. Switch your awareness from the body to the breath. Start to do ujjayi pranayama (making a soft hissing sound as you breath, like a cat purring).
- 3. Feel the breath and awareness move in the frontal psychic passage - from naval to throat on the inhalation and from throat to naval on the exhalation. Continue for a few minutes. You might find that it helps to visualize the breath and prana move like liquid in a glass tube. As you inhale the level rises and as you exhale it falls. Be aware of every single breath you take.
- 4. Start to mentally synchronise the breath with the mantra Soham. Mentally repeat the mantra So as you breath in and Ham as you breathe out. The breath and the mantra should become one - the inbreath becomes So and the outbreath becomes Ham. Continue in this way with total awareness of the breath, the mantra and the movement of prana between the throat and naval. Allow the inner space of the mind to be filled with the sound of Soham.
- 5. Ending the practice - Leave awareness of the frontal psychic passage, the mantra and the breath. Allow the breathing to return to normal. Be aware of effects, or of thoughts. Take some time to externalize your awareness, again become aware of the physical body and become fully grounded. Chant Om three times.
According to Swami Satyananda Saraswati, "Japa purifies the heart and steadies the mind. It scorches samskaras and induces vairagya, or non-attachment. Japa roots out desires and makes one fearless. It removes delusion and gives supreme peace. Japa gives health, wealth, strength and long life. It gives an exhilarating, refreshing bath and washes wonderfully the subtle body or astral body."
For more information on Ajapa japa please refer to Dharana Darshan by Swami Niranjananda Saraswati.