Japa yoga is a meditative discipline that aims to produce spiritual enlightenment through the practice of constant repetition of or focus on a divine word, called a mantra. Through correct and disciplined practice, practitioners of japa yoga may succeed in reducing their awareness to the mantra itself, thereby achieving unity with the divinity symbolized by the mantra and experiencing a transcendental state of spiritual realization. The various techniques of japa yoga are best performed in a peaceful, quiet place and with a relaxed and steady posture.
Vaikhari
Vaikhari is a japa yoga technique in which a mantra is constantly repeated verbally for a set duration of time. Considered to be the most basic form of japa yoga, vaikhari is usually performed for an hour a day over a duration of several weeks in order to quiet the practitioner's mind and produce a state of relaxed focus.
Upanshu
Upanshu is somewhat similar to the technique of vaikhari, as both techniques involve verbal repetition of a mantra. In upanshu, however, the mantra is whispered with as little noise as possible rather than simply being spoken. The decrease of audible sound forces the mind to further quiet itself in order to maintain concentration on the mantra. Upanshu is only practiced after proficiency in vaikhari has been achieved, and may be performed for up to 10 hours per day.
Manasika
Manasika is the most subtle and refined japa yoga technique that consists entirely of mental repetition of and concentration on a mantra. As it is the most advanced and powerful japa yoga technique, manasika should only be practiced after the first two techniques have been mastered . According to "Meditations From the Tantras," in order to prepare the mind for manasika practice, vaikhari and upanshu should be performed immediately beforehand. At this level, japa yoga practice should be proportioned to consist of three parts vaikhari, two parts upanshu and one part manasika.
References
- Dlshq.org: Japa Yoga by Sri Swami Sivananda
- "Meditations From the Tantras"; Swami Satyananda Sarawasti; 1974
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