1. Start a Mantra Yoga Practice
Mantra or Japa yoga is the constant repetition of a specific phrase or word during meditation. The name Japa refers to one of the most important Anga's of yoga. The core belief is that through mantra or japa yoga, anyone can reach enlightenment. To start, select any mantra or name of god. The guru guiding your practice should give this name to you. Repeat it for 1one to 10 malas. Each mala is 108 repetitions of the name. The name of your mantra is secret and meant for you alone. Do not switch mantras, but stay with one throughout your practice. The most effective method is to get up at 4:00 a.m. every day and practice mantra yoga for two hours each day. Dawn or dusk is the most suitable times for mantra yoga practice.
2. Use a Mala
A mala or rudrasksha is a set of 108 beads connected in a single string with a meru. A meru is a bead that is slightly larger than the rest and marks the start and ending point. Very similar to a rosary or other types of prayer beads, the purpose is to focus the mind on the repetitions of the mantra without losing count. When using a mala, there are specific rules to follow. Keep your hand close to your heart or your nose. Cover the mala with a towel or cloth, so that it is not visible to anyone. Wash the cloth daily. Use only your thumb and middle finger from the right hand to roll the beads. Never use the index finger. When you come to the meru, do not pass over it, but turn back.
3. Try Likhita Japa
Likhita Japa is a written form of meditation yoga. Have a specific notebook that used just for mantra yoga. Write down the mantra as you think it. Write clearly in ink, with full mental focus on the writing of the mantra. Practice this for one hour every day. Powers of concentration increase following this practice. Mantra writing is in any language, so there are no limitations.
4. Try Vaikhari Japa
Vaikhari Japa is the spoken repetition of the mantra used in mantra yoga. Repeat your mantra loudly or quietly, focusing the mind on each repetition as if it was the first. Other thoughts come into the mind, but through practice and effort, you can ignore them and return the mind to mantra yoga.
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