Practising Mantra

Practising mantra.

Simply repeating a set sound does not bring out its full power. Here we look at the basics of chanting more comfortably and more effectively.

Slowly, and at length

• One reason mantra settles the mind lies in the slow, long out-breath.
• In general, the in-breath tends to engage the sympathetic nervous system and the out-breath the parasympathetic.
• There are reports that mantra meditation raised heart rate variability (HRV). HRV is a measure of autonomic balance and reflects parasympathetic activity in particular. A rise in HRV is thought to go with greater relaxation, stress tolerance and capacity to recover.

Quietly

• There is no need to chant loudly. At Tea Gong Academy we recommend a small voice.
• What matters is not volume but the breathing and the natural movement of the body that produce the voice. Rather than forcing, value the sensation of the voice coming out by itself.
• A quiet mantra is easier to sustain on the breath, and so can be kept resonating for longer.

From the belly

• The basis of vocalising is the lungs, which act as the pump pushing air out. The abdomen is the large resonating box supporting the low register; the hollow of the gut improves the resonance and gives the voice thickness.
• Breathing through the nose is the default, but breathing slowly out through the mouth — with the image of releasing pent-up tension and stagnation — helps settle the circulation of qi.
• In the humid conditions of the monsoon this breathing is particularly useful. Abdominal breathing, moving the diaphragm widely, is effective for expelling what is not wanted.

Posture

Chin in, gaze lowered.

• With the posture properly set, a voice from the belly stays quiet and carries for longer.
• Stand as though the crown of the head were being drawn gently upward, tuck the chin in, and lower the gaze slightly.

Lightly draw in the abdomen and perineum.

• Put a little tension into the abdominal muscles so the lower belly does not slacken, and hold the image of lifting the perineum towards the back.
• These act to lock the places where qi tends to leak away — a way of maintaining its flow.

How the limbs are arranged matters too.

• The orientation of hands and feet changes the breathing and the sensation.
• The various mudras seen in Buddhist statues and paintings tend to have been devised with their effect on the circulation of qi in mind.
• Turning the palm towards the chest and turning the back of the hand forward should feel different. The same goes for the feet. Small differences affect the flow of qi.

Relax

• As important as arranging the posture is letting body and mind loosen. In a busy atmosphere, or with the body braced, the voice loses its natural resonance.
• Hold the posture, but keep the sense of muscles and organs softly released.
• If in doubt, simply chanting OM is enough. OM is well known as the representative mantra for arriving at relaxation.

Choosing your own syllable

• The ideal mantra is a voice that has risen naturally, resonated through the body just as it is.
• The involuntary “Ah!” of surprise, the “Phew” of tiredness — sounds like these carry an instinctive regulating function.
• Find a sound that feels good to you, and as you repeat it, it grows into a mantra that is yours alone.

Setting the conditions: environment

• The environment for mantra needs some thought. Find a good one, or make one.
• Humid air makes it easier to produce voice; a bathroom, for example, is a good place to practise.
• Choosing a time when the body is thoroughly warm also helps the voice. For many people the evening suits, but look for the time that suits you.

Setting the conditions: the body

• The state of the gut affects the resonance. Sounding tends to be lighter on an empty stomach.
• Looking after the gut environment contributes to health overall, and indirectly to the comfort of vocalising.
• Magnesium, zinc, vitamin C and glutamine are known as nutrients that protect the intestinal mucosa. Habits that take care of the gut day to day show up in the resonance of your mantra.

Cautions

• Mantra is a safe practice, but continuing for too long by force can strain the throat and drain your energy. Do it in moderation.
• Cold, dry air puts a burden on the vocal folds; it is wise to avoid such places.
• Chanting while driving, or in any situation demanding attention, is dangerous. Choose your place and your moment.

Finally

Mantra is a close-at-hand method of settling body and mind, available to anyone. It is not learned at once, but kept up as a habit it gradually becomes familiar to the body.

Without hurrying, slowly. Bring it into your days at your own rhythm.