How to Reduce Stress
Japa meditation will not only teach you how to reduce stress, but it will be one of the most effective ways to meditate.
I first came upon this meditation technique through Dr. Wayne Dyer and his book called Getting in the Gap. Japa meditation is all about learning how to focus your attention in the space between your thoughts. This space the "gap" as Dr. Dyer calls it, is the silence which allows the creation, imagination, and manifestation of your thoughts.
Dr. Wayne Dyer uses music as an example, he writes: "Without pauses for silence, the music would be one infinitely long note of noise. What we call music would be impossible." So that pause that silence between notes in music is what creates the beautiful sounds.
Japa meditation is the repetition of the sound Ahh! It is the universal sound found in the name of God from all cultures for example: Allah, Krishna, God, Buddha, Ra. Each one of these names for God holds the sound of Ahh.
Think of how you use this sound in everyday life. When you find something pleasing you might express your feelings with a satisfying Ahhhhhhhhhhhhh!
How to reduce stress using this meditation.
This technique teaches you how to reduce stress by giving you access to the part of you that is free from all worldly worries, the space between your thoughts. This space is silence, it is beyond all material things, the place of your origin, where you began before physical form.
There are no worries in the space between your thoughts, in the "gap" as Dr. Wayne Dyer calls it. Focusing your attention in the "gap" lets you truly let go of all stress and allows you to just be a part of the peaceful calm in the silence between your thoughts.
The Japa meditation technique
In Dr. Wayne Dyer's book he uses the words from the Lord's Prayer for visualizing, others have used the alphabet, using numbers will work as well, you can find whatever is comfortable for you.
For this process I will use the letters of the alphabet, feel free to substitute what you prefer visualizing. I highly recommend Dr. Dyer's book Getting in the Gap it is a small book but covers this technique in greater detail. It also comes with a CD which contains a guided meditation by Dr. Dyer.
Here are the steps:
- Close your eyes and visualize the letter A directly in front of you. Hold this vision for a moment or two.
- Now to the right of the letter A visualize the letter B. Hold the vision of the letter B for a moment or two as you just did with the previous letter.
- Next you will move your attention back to the space between the two letters, it is here in this space between letters A and B where you will do "Japa" by making the sound "Ahh" for as long as you can. Keep focused on the sound, experience how it feels to make the sound. If your thoughts stray, gently bring them back to focusing on the sound.
- Now put your focus back on the letter B. Hold it clearly in focus for a moment or two.
- You will now visualize the next letter. To the right of the B you will visualize the letter C. As with the previous letters you will hold it clearly in your minds eye for a moment or two.
- Next you will move your attention back to the space between the two letters, B and C. it is here in this space where you will do "Japa" by making the sound "Ahh" once again for as long as you can. Keep focused on the sound, experience how it feels to make the sound. If your thoughts stray, gently bring them back to focusing on the sound.
- Put your focus back on the letter C and continue this process through the rest of the letters up to the letter G.
So this is the Japa meditation process and as I mentioned before this is not only one of the best stress reduction techniques it is also one of the most effective ways to meditate.
Return to How to Meditate from Japa Meditation.
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