Japa Defined

What Is Japa?

The Sanskrit word japa comes from the root jap, meaning "to utter in a low voice, repeat internally, mutter." At its essence, japa is the practice of repeating a mantra—over and over—as a form of meditation. The repetition might happen aloud (vaikhari), whispered (upamshu), or entirely within the mind (manasika).

Unlike many meditation techniques that ask you to empty the mind or observe thoughts passively, japa gives the mind something specific to hold. Each repetition becomes an anchor—a way of returning attention to the present moment whenever it wanders. Over time, the mantra begins to settle deeper, moving from conscious repetition toward something that feels almost automatic, almost effortless.

This is one of yoga's oldest contemplative practices, mentioned in texts dating back thousands of years. It appears across Hindu, Buddhist, and Jain traditions, each with their own mantras and approaches. What they share is the recognition that focused repetition—done with sincerity—can quiet the surface chatter of the mind and reveal something steadier underneath.

Japa in Practice

If you've never practiced japa, the instructions are surprisingly simple: choose a mantra, find a comfortable seat, and begin repeating. But like most things in yoga, the simplicity is deceiving—there's depth here that reveals itself slowly, over months and years of practice.

Choosing a Mantra

Some practitioners receive a mantra from a teacher as part of initiation. Others choose one that resonates personally. Common mantras include:

• Om — The primordial sound, considered the vibration underlying all existence
• Om Namah Shivaya — A Shaivite mantra honoring consciousness and transformation
• Om Mani Padme Hum — A Buddhist mantra of compassion
• So Hum — "I am that"—a mantra connecting individual awareness with universal presence
• Ram — A bija (seed) mantra associated with the fire element and inner strength

The "right" mantra is less about objective correctness and more about resonance. Some mantras will feel natural in your mouth, natural in your mind. Start there.

Using Mala Beads

Traditionally, japa is practiced with a mala—a string of 108 beads plus one "guru bead." You hold the mala in your right hand, using your thumb and middle finger to move from bead to bead with each repetition. When you reach the guru bead, you've completed one round.

The beads serve multiple purposes: they give your hands something to do, they track your repetitions without requiring you to count mentally, and they become a tactile anchor—a physical sensation that supports mental focus.

That said, mala beads aren't required. You can practice japa anywhere, anytime, without any external tools at all.

The Three Types of Japa

• Vaikhari Japa — Spoken aloud, where you can hear yourself clearly. Good for beginners and for times when the mind is especially restless.
• Upamshu Japa — Whispered, where the lips move but the sound is barely audible. More subtle than spoken japa, requiring slightly more concentration.
• Manasika Japa — Mental repetition only, with no physical vocalization. Considered the most powerful form, but also the most difficult to sustain.

Most practitioners begin with audible repetition and gradually move toward mental japa as concentration deepens. There's no rush—stay with whatever level of subtlety feels sustainable.

Why Japa Matters

• Trains attention — Japa builds the capacity to sustain focus, which translates to everything from asana practice to daily life
• Calms the nervous system — The rhythmic repetition activates the parasympathetic response, reducing stress and anxiety
• Creates mental space — By giving the mind one thing to hold, japa naturally reduces the volume of random thought
• Cultivates devotion — For those drawn to bhakti yoga, japa becomes a way of communing with the divine
• Portable practice — Unlike asana, japa can be practiced anywhere—on a bus, in a waiting room, walking down the street

Common Questions

How many repetitions should I do?

Traditionally, one round of mala (108 beads) is considered a complete practice. Some practitioners do multiple rounds; others set a time limit rather than counting. Quality matters more than quantity—ten fully focused repetitions are more valuable than a thousand distracted ones.

Does it matter what mantra I use?

Different traditions have different views on this. Some hold that specific mantras carry specific energies and should be used intentionally. Others suggest that any sound repeated with sincerity can become a vehicle for meditation. If you're drawn to a particular tradition, follow its guidelines. Otherwise, choose something that feels meaningful to you.

What if I can't stop thinking?

Thinking isn't the enemy—it's what minds do. The practice isn't about stopping thoughts but about returning attention to the mantra, again and again. Each return is a small victory, a strengthening of the attention muscle. Over time, the gaps between thoughts naturally expand.