MANTRA AND
MEDITATION
(Compiled by N.R. Srinivasan for delivering a Discourse at Sri Ganesha Temple, USA)
Mantra Meditation (Japa) vs. Mindfulness Meditation
"Mananāt trāyatē iti mantrah” is the
definition of the word mantra in Sanskrit. Sustained repetition (Mananāt)
of that which protects (trāyatē) from all miseries arising
from bondage or cycles from birth and death is called mantra, Vedanta
Vijnana--A hymn or portion of text, esp.
from the Veda, chanted or intoned as an incantation or prayer.
Dhyāna meditation is a word referring to one of the eight branches of yoga, also known as the eightfold-path. Dhyana is the inhibition of the modifications of the mind. Now, the word mantra is used in wide variety of contexts with different meanings. Practice of all techniques that lead to meditation aim at silencing and stilling the mind. With more practice sub conscious mind can be emptied which result into what is called no mind.
Mantra meditation or mindfulness meditation, purpose, benefits and
the end result is the same. The real question is--not
what are the benefits of these two types of meditation techniques. In fact, the
real question is how to choose between these two techniques as both these
techniques are equally effective:
Mantra meditation to be most
effective is to be done with the tongue of thought, not the physical
tongue. If we are capable of
articulating the words of the mantra in our mind without the use of physical
tongue, then we will be articulating the words of mantra in our brain without
the use of tongue. This will help us to replace thousands of in-volunteer
thoughts in our brain by a single mantra. So, we will be left with no thoughts
in our brain except one mantra. Gradually, with more practice, we can also drop
the only thought of mantra leaving the mind empty, silent and still. But,
this will be effective only if we are capable of reciting the mantra
mentally. Also, those who do a kind of physical work can devote much
more time to mantra meditation during their work with hands. But, if we are
doing mental work like an office work, then we cannot do mantra meditation
during most of the time during the day.
Those who are more capable of paying attention to self or are good at witnessing or are good at feeling oneness of the self with object being witnessed and are not proficient to recite the mantra with the tongue of thought, then mindfulness meditation should be chosen over mantra meditation. Mindfulness meditation can be done at any time while doing your routine work or while sitting with closed eyes.
HOW TO CHANGE EGO-BASED MIND TO OUR CONSCIOUSNESS?
"Today we need a radical change of consciousness from the ego-based mind to a universal awareness, or we will continue to get trapped in new conflicts, illusions and sorrow.
But how do we do this? Our human behavior caught in an external view of self and reality is deep-seated both in our genetics and in our samskaras at individual and collective levels, reinforced by our education, media and culture.
Yet there is a simple way that we can do this. This is to learn to witness and observe body and mind: to move beyond our thoughts to a state of Self-examination and Self-inquiry. We are not the body or the mind but the inner consciousness behind. They are but reflections of your inner Light that links you to the universe as a whole and to all of existence.
Learn to turn within and discover the universe insider our Self that is not bound by time and space, name or form. This is the Yoga of Knowledge (Jnana Yoga), which is to know your Self as pure consciousness, not as any external identity. Let go of the agitation and distraction of the mind and there is no limit to our awareness.
It is a question of our ability to be proficient in the technique, not the benefits of each type of meditation. Say, if we find that benefits of mindfulness are more over mantra meditation but we are not proficient in mindfulness, then what benefit will it bring to us?
VIKALPA AND THE MODES (VRITTIS) OF THE MIND
"Mindfulness generally translated as imagination, is one of the five vrittis or modes of the mind (chitta) as mentioned in Yoga Sutras, along with right knowledge, wrong knowledge, memory and sleep.
Yet when we learn of Samadhi as transcending (nirodha) of the mind, we find it is of two types: Savikalpa or with vikalpas as the lower type and Nirvikalpa or beyond vikalpas as the highest type.
The question arises, what of the other four modes of the mind? What is their place in Samadhi, lower or higher?
Vikalpa, At the higher level of Self-realization, the realization of the Purusha that is Nirvikalpa Samadhi, all the modes of the mind are negated as vikalpas or illusory imagination. Savikalpa Samadhi is incomplete because it is still tainted by the modes of the mind that all involve some degree of false imagination.
The mind itself is based in false imagination, starting with the imagination that the body is the Self and the external world is true reality.
So one must reject all the modes of the mind as false imagination and not ultimately real. This includes imaginary mystical and religious experiences that fall short of full Self-realization.
The highest Samadhi is not a state of the mind but the nature of the Self as pure consciousness beyond the mind and all of its modalities that are illusory."
--David Frawley
Mindfulness and Meditation
The internet is flooded with
information about the benefits of mindfulness and meditation. The words are often used
interchangeably, with little explanation of either.
For individuals who want to start meditating or living mindfully and starting from square one, this can be confusing. While mindfulness and meditation are interrelated, they are not the same. A basic understanding of the differences between these two concepts can help you carve out a practice that meets your needs.
There are many different types of meditation, each with different qualities and specific practices that lead the meditator in different directions of self-development. Choosing a practice requires an understanding of one’s goals, as well as an understanding of what each type of meditation provides.
In this article, we break down mindfulness and discuss the similarities and differences of several meditation practices. This article is written to provide clarity so that you can begin or continue the journey toward your personal mindfulness and meditation goals.
To begin this exploration, it
is useful to look at some definitions for the two constructs. John Kabat-Zinn
1994), one of the most popular Western writers on this topic and creator of
the Mindfulness-Based Stress Reduction program (MBSR), defines mindfulness as “the awareness
that arises through paying attention, on purpose, in the present moment,
non-judgmentally.”
Compare this to one researcher’s definition of meditation: “Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state” (Walsh and Shapiro, 2006).
While Kabat-Zinn’s definition describes a way of relating to oneself and one’s environment, Walsh and Shapiro define a formal practice meant to alter or enhance one’s state of mind.
While there are many definitions of each concept, the differences are apparent in these two. Meditation is a practice, and through this practice, one can develop different qualities, including mindfulness.
Mindfulness describes a specific way of living that can be cultivated through practice. There is a category of meditative practices called “mindfulness meditation,” which help the practitioner to live and act with mindfulness. But as we will see, there are many categories of meditative practice, of which mindfulness meditation is only one.
Meditation has proven to be highly effective in helping people be more mindful in their daily experiences. For example, those who practice mindfulness meditation, systematically and with discipline, such as those who participate in the MBSR program, are more able to act mindfully in their everyday lives (Carmody & Baer, 2008).
Meditation is a way to plant the seeds of mindfulness and water them so that they grow throughout our lives.
Although meditation is highly effective for this purpose, it is just one of the ways to cultivate mindfulness, as we will see later on.
3. Mindfulness can be used in treatment that does not include meditation
Mindfulness is a quality that is associated with many mental health benefits and other positive attributes, such as self-esteem and self-acceptance (Thompson & Waltz, 2007).
For these reasons, many practitioners see mindful living as a worthwhile goal for their clients. However, not all clients are receptive to meditation or willing to build a formal practice into their everyday lives.
Dialectical Behavior Therapy (DBT) is an excellent example of a treatment that uses mindfulness to help clients without requiring them to meditate formally. DBT interventions are aimed at assisting clients in developing a “wise mind,” by learning different skills that help them embody the qualities of Kabat-Zinn’s definition (Shapero, Greenberg, Pedrelli, de Jong, & Desbordes, 2018).
DBT clinicians guide their clients toward mindfulness without ever having them engage in formal practice. This aspect is important to keep in mind for practitioners who want to help their clients cultivate mindfulness but are limited by factors such as time or client hesitation.
To meditate is a paradoxical thing, as it is an exercise of “non-doing.” Generally speaking, the work is to become an observer of one’s inner world, exerting minimal effort and adopting a stance of non-judgment.
These qualities are antithetical to the way that many of us live our lives: striving to get ahead and prioritizing work over rest. Practicing formal meditation, by sitting for a designated period, can provide a refuge from the busyness of the world and remind us that we do not need to work so hard to achieve our goals or be who we want to be.
Despite its many virtues, not everyone wants to engage in formal mindfulness practice. However, these people may still want to be more mindful in their everyday lives.
Luckily, there are many informal ways to practice mindfulness, such as mindful eating, mindful walking, or even mindful conversation. To practice mindfulness informally means to engage in everyday activities with the intention of being mindful.
This involves slowing down, paying attention, suspending judgment, and fully engaging in whatever experience is happening in the present moment.
One other vital quality of meditation is concentration. When deprived of external stimuli, such as in formal meditation, the mind can inevitably wander to a thousand unexpected places. When the mind is wandering, it is hard to maintain focus on the meditation practice at hand.
Training one’s attention to concentrate more fully allows for more successful and fulfilling meditation and potentially more mindfulness in one’s everyday life.
Transcendental Meditation vs. Mindfulness
Transcendental meditation (TM) is a popular form of meditation. It has taken root with many celebrities who endorse the practice for its ability to provide clarity and relaxation.
Famous proponents of the practice include Oprah Winfrey, Hugh Jackman, and Jerry Seinfeld. TM and mindfulness meditation differ in several ways.
Next, while many people practice both TM and mindfulness meditation with similar goals (alleviating stress and experiencing peace of mind), the practices are fundamentally different. TM is a passive and relaxing process. While practicing, one uses a mantra (in this case, a monosyllabic sound) to help the mind transcend the process of thought.
In contrast, mindfulness meditation involves active awareness of the mind as it wanders and repeatedly refocusing the awareness on the present moment. The work of mindfulness meditation is to reclaim the mind, always bringing it back when the meditator notices that it has wandered. This process is more active than TM, which allows the mind to roam freely.
Another difference between the two traditions is how they are taught. Mindfulness can be learned through reading a book or attending an informal or community-run meditation class. It can also be learned through participation in a clinical program, such as Mindfulness-Based Stress Reduction or Mindfulness-Based Cognitive Therapy. TM is taught exclusively by certified teachers.
The two traditions have been applied clinically in similar ways. TM may be useful in relieving symptoms of post-traumatic stress disorder (Kang et al., 2018), although these findings have yet to be tested in a randomized control trial.
Because of TM’s focus on relaxation, it has also been studied as a treatment adjunct for hypertension and other cardiovascular issues. The regular practice of TM may have the potential to reduce blood pressure (Anderson, Liu, & Kryscio, 2008).
Mindfulness has also been studied in the treatment of disorders such as obsessive-compulsive disorder, depression, and post-traumatic stress disorder; applied in hospital settings through Mindfulness-Based Stress Reduction; and combined with behavioral therapy techniques in Mindfulness-Based Cognitive Therapy.
Both TM and mindfulness meditation may be well suited for treatment, as they are easy to administer in group settings and also well-liked by many participants.
Vikalpa, generally translated as imagination, is one of the five vrittis or modes of the mind (chitta) as mentioned in Yoga Sutras, along with right knowledge, wrong knowledge, memory and sleep.
Yet when we learn of Samadhi as transcending (nirodha) of the mind, we find it is of two types: Savikalpa or with vikalpas as the lower type and Nirvikalpa or beyond vikalpas as the highest type.
The question arises, what of the other four modes of the mind? What is their place in Samadhi, lower or higher?
At the higher level of
Self-realization, the realization of the Purusha that is Nirvikalpa Samadhi,
all the modes of the mind are negated as vikalpas or illusory imagination.
Savikalpa Samadhi is incomplete because it is still tainted by the modes of the
mind that all involve some degree of false imagination.
The mind itself is based in false
imagination, starting with the imagination that the body is the Self and the
external world is true reality.
So one must reject all the modes of the mind as false imagination and not ultimately real. This includes imaginary mystical and religious experiences that fall short of full Self-realization.
The
highest Samadhi is not a state of the mind but the nature of the Self as pure
consciousness beyond the mind and all of its modalities that are illusory.
--David Frawley
Are Mantra and Zen Meditation Different From Mindfulness?
Mantra meditation and Zen meditation both differ from mindfulness. Mantra meditation, which encompasses transcendental meditation, involves repeating a phrase throughout the meditation practice.
Zen meditation originates from Zen Buddhism and has the purpose of helping practitioners understand the world differently. The focus is on strict discipline and attention control for the achievement of a specific state of mind.
In mantra meditation, the meditator
is free to create their own mantra (Lynch et al., 2018). This can be a
comforting phrase, a line of a prayer, or a verse from a favorite poem. The
mantra is usually short, making it easy to remember and repeat. They are also
usually uplifting and comforting, meant to still the mind rather than stir up
disturbing or distracting thoughts.
The mantra is the object of concentration during the meditation and is said repeatedly. It is used as a tool to help the meditator override mental speech and stay focused on the practice (Lynch et al., 2018).
In contrast to Zen, the mindfulness meditator does not strive to think about nothing. Instead, the practice involves noticing and acknowledging the thoughts of the wandering mind. Once the meditator has realized where the mind has gone, they gently redirect their thoughts to the present moment.
Rather than Zen meditation’s
focus on eliminating the self and reaching nirvana, the goal of mindfulness
meditation is to cultivate a self that embodies the qualities of mindfulness in
everyday life.
A Look at the Differences with Concentration Meditation
As previously discussed,
mindfulness and concentration are two components of many meditation
practices.
Concentration is a tool that helps the meditator fully attend to the object of their practice. The object differs depending on the type of practice and can be anything from the feeling of breathing to the sounds of nature or a mantra.
Concentration allows the meditator to increase focus to achieve the best results. Mindfulness, on the other hand, is the sensitive awareness that allows the meditator to experience their practice in an expansive, nonjudgmental way. The two are deeply related: without concentration, it is challenging to cultivate mindfulness because it is hard to train a wandering mind to do much of anything.
We can think of concentration as a blunt instrument that is vital for the cultivation of mindfulness but is not mindfulness itself. It is the focusing of the mind, like a laser beam, a stubborn, forceful process that allows the meditator to stay focused on the practice. In contrast, mindfulness cannot be forced. It is a gentle quality that results from the repetitious process of gently reclaiming the wandering mind.
Concentration is essential for noticing when the mind has wandered, but when the mind has been reclaimed, mindfulness is essential for learning from the process. Mindfulness is an attitude of open kindness, which allows someone to look at their failings and mistakes with kindness. Concentration is neither kind nor unkind; it is merely the ability for the mind to stay with the activity in which it is engaged.
There is an order to the development of these two qualities, and it begins with concentration. Prioritizing concentration is especially important for beginning meditators, who are likely to find that their mind wanders frequently. This is sometimes called “monkey mind,” because the mind is mischievous, hard to pin down, and sometimes seems to be wandering to simply provoke the meditator.
Concentration can be developed, and over time the process of meditation can become much less effortful, with the reclaiming process happening with less frequency and effort.
To begin practicing concentration in meditation, you can set a timer on your phone and practice counting your breath. Start at 1, count to 10, and then go back to 1 again. Do this in a loop for 10–15 minutes, twice a day, and see how your concentration improves. Mindfulness begins with not judging yourself for where your mind wanders. Remember, be gentle.
Despite their differences, the benefits of the different meditation practices discussed in this article may be interrelated and overlapping.
Mindfulness meditation is
perhaps the most accessible and popular form in today’s Western world, but the
determination of which practice is “best” comes down to individual goals.
It is also possible to be eclectic, to pick and choose different elements to create a practice that is uniquely yours. If you find a specific type of meditation especially interesting, go ahead and practice it, but do not be afraid to look into other methods as well.
If you find a practice that works for you, the most important thing is to be patient, consistent in your routine, and intentional about what you hope to cultivate within yourself.
KNOW YOUR DIVINE SELF
The Divine Self, or the Higher Self, as it is also known, is a belief held by Hindus and New Age thought alike. According to these beliefs, the Divine Self is the Self that exists at an even higher level than the soul; it is in every human being ever born. It is the true self essence of the Universe that dwells in your being, the source of all light and life within you, and your true motivation for living.
The Divine self is what powers you and makes you wonder.
It is the spiritual journey of the soul light at your core that chose to be
incarnate at this point in time. It’s ever-aware and has been thinking since you
began existing in this lifetime, and since your birth in other lifetimes. The
body and the physical realm, in which we dwell in our own life, are thought to
be but a vehicle for the Higher Self.
If you’ve ever experienced synchronicities, where coincidences
that are too uncanny to be coincidental occur in your life, you may be in the
process of connecting with your higher self.
In the same beliefs, the soul is closer to the personality
and is an intermediary between the person and her Divine Self until such time
as she is able to directly experience and realize the Divine Self as who she is.
How to Contact Your Higher Consciousness
If you’re interested in opening
up to your Divine Self, the practice promises guidance, peace,
harmony, and illuminating light through its higher knowledge. Believers also
claim that you can more easily turn away from the distractions of the physical
world, and restore yourself in the light, love, and power of this eternal Self,
because it will reveal the illusions, desires, and attachments that keep you
trapped in a lower vibration and on a lesser path, thus enabling you to find
your higher path. You are also supposed to gain a greater ability to recognize
limiting, disharmonious, and restricting energies and forms.
The Divine Self is always trying to reach you, to send you
the higher power, illumination, love, and wisdom to draw higher forms,
thoughts, feelings, and situations into your everyday life. The Divine Self is
wise; it knows all and is always showing you an easier, better, more joyful way
to live.
Because of these things, it’s not a
huge struggle through your willpower to contact your Divine Self. All you need
do is set your intention and open to all the gifts of consciousness that await
you as you connect with this Self.
1. Sit Quietly
Find a calm, quiet spot to spend some time in. Set
your intention to make contact with your Divine Self, to open to It and to
receive Its positive energy, love, inspiration, and all the transformation,
awareness, and gifts of consciousness It is always offering you. Silence is a
vital factor in this process, as the connection with the Divine Self goes
beyond the mind and physical body.
Rid yourself of as many distractions as possible. Because
of this, though, you may not feel you have made contact your first time, but
don’t feel discouraged! Your intention to connect with your Higher Self
consciousness and your receptivity to It are all that is needed to make this
connection and to receive Its guidance, energy, and inspiration. It always
responds to your call.
2. Let Your Thoughts Go
Release any negative thought patterns
swimming around in your mind, and imagine that you are infinite intelligence,
unconditional love, and all-knowing wisdom, looking out through your eyes.
Sense the “I” within you that is always present, which is pure awareness.
Bring your mind to a state of inner
stillness, with nothing to do or think about, even if just for a
moment. Let go of any thoughts about the outer world and go within, asking for
your Divine Self to draw you into Itself. You can make the connection to your
Divine Self even stronger by having the intention to release any thoughts or
beliefs that may be an obstacle to contacting your Divine Self or to receiving
its gifts.
3. Speak to the Divine Self
If you want to try, ask for guidance,
an insight, or an answer as you enter into the silence. You can do this out
loud or just in your mind. It is in moments of silence that the higher self-communicates
and can impart to you as much of its wisdom, power, and love that you can
receive. Allow the voice of the higher self to speak to you, allow it to be
your spiritual teacher as it can affect you in powerful ways.
Notice what new thoughts you have after these moments of
silence, calling upon your Divine Self. Doing this brings more power, love,
wisdom, guidance, abundance, and spiritual growth, and spiritual intelligence.
Let your higher Self become your best friend.
4. Be Receptive
Afterward, you may receive an inner message that may feel like you
giving yourself a message, which is totally normal. Contact may come through a
sense of energy, peace, an inner knowing, an answer, a deeper breath, or in
many other ways. It is fine if you do not have any response you can feel or
identify; know that contact has been made simple through your intention to make
contact. With this, some insight, extra energy, or inspiration has been
imparted to you that will unfold at the perfect time.
You don’t have to spend a lot of time doing this meditation;
in fact, it is very effective to have frequent ten or twenty-second meditation
periods during the day. Even pausing briefly during a busy day to get quiet and
ask for energy or guidance is a wonderful way to deepen contact with your
Divine Self.
Pick Up Yoga to Connect
One of the best ways to get in touch
with your heart center and find inner peace is through yoga. Regular yoga
practice allows you to maintain a clear mental state in order to continue your
personal development in your everyday life. And while practicing yoga isn’t
guaranteed to result in a spiritual awakening, it can be used as a tool to
connect with your spiritual self more often.
Gaia's yoga classes offer something for
everyone whether you are a beginner, have done some yoga, or are highly adept.
And pairing these classes with some of our best complementary transformational
content may be exactly what you need to connect with your higher self.
[Gaia guides people on their personal
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