Learn more about the Japa practice for beginners
Japa, the meditative practice of repeating mantras, is about calming the mind and sharpening focus. Especially for beginners, there are a few basic points that help to make the practice meaningful and to deepen it step by step. Here are a few tips:
1. Choose a suitable mantra
Choose a mantra that appeals to you. “Om” or “Om Namah Shivaya” is often recommended. If you have a spiritual or religious tradition, you can choose a mantra that is anchored in it.
Avoid mantras that are too long at the beginning – shorter ones are often easier to focus on.
2. Set yourself a goal (number of repetitions)
A japa practice is based on repeating the mantra, typically 108 times per round, as this number is considered sacred in many spiritual traditions.
Use a japa mala (prayer beads with 108 beads) as a counting aid, this makes it easier to stay in the flow and not lose count.
3. Choose a quiet environment
Find a place where you will not be disturbed and can create a pleasant atmosphere. It is best to practice at the same time of day (morning or evening) to develop a routine.
4. Posture and breathing
Sit in a comfortable position, as upright as possible, e.g. cross-legged or on a chair with a straight back. Breathe in and out consciously and try to maintain calm and deep breathing. The mantra can be repeated in the rhythm of the breath, which helps concentration.
5. Focus and thoughts
At the beginning, it is normal for thoughts to distract. Let them pass and gently return to the mantra. Avoid getting annoyed by disturbing thoughts. Accept them as part of the practice and consciously focus on the mantra again.
6. Recite out loud, silently or mentally
There are three types of mantra recitation: out loud, whispering or silent mental repetition. Beginners often start with loud recitation to make it easier to maintain concentration. Later, you can move on to silent mental repetition, which often promotes deeper meditative states.
7. Concluding the practice
At the end, take a moment to sit quietly and feel the energy that the practice may have awakened. If you like, you can set an intention for the day or a positive affirmation.
8. Regularity
Consistency is key. Start with 5-10 minutes a day and gradually increase. Even a short but daily japa is often more beneficial than irregular, long sessions.
Common beginner questions:
How often should you do japa? – There are no fixed rules, but a regular round (108 times) per day is a good basis.
What to do if you feel tired or restless? – In such moments, it helps to briefly repeat the mantra out loud or concentrate on your breath to find focus.
Over time, you will notice that your mind calms down more easily and you feel a deeper connection to your inner self. Japa can be a powerful technique for inner balance and clarity – enjoy the path and be patient with yourself.
Authors' Details about this article
Kalinath Augadh
Kalinath has spent many years in India and learned from gurus of various traditions. She was initiated into the Aghornath tradition in Gujarat by Ajitnath Aghori.
Their wisdom comes from living under extreme and difficult conditions. For example, she lived in a small hut in fields near rural villages.
She conducts numerous international workshops covering a wide range of subjects. For more information, please refer to the link provided below.