If You Think You’re Not Great at Meditating, Try This

Chanting as an option for spiritual practice

Photo by Chelsea Shapouri on Unsplash

I have read stories where people talk about their difficulty sitting for meditation. Some people fidget; some have difficulty training the mind to focus on the breath or on counting backward.

There are many objectives of meditation, though a popular one is to still the mind and access the expansive state of silence. For those who find it difficult to put in the daily practice due to frustration at perceived lack of “progress,” chanting is a wonderful option.

In the west, chanting is not necessarily a common practice. The closest mainstream Christian practice to chanting I know of is praying the Rosary. At the core of the practice, chanting is about repeating a word or phrase to come into energetic resonance with the truth behind the words. Motivations for chanting specific phrases may be different and influence the vibration somewhat; however, the resonance occurs at some level regardless of individual intention.

Repetition, either mentally or verbally, embeds the concept in the subconscious mind. When we repeatedly embed instructions in the subconscious, they become strong and have the option to take root, to grow, and to flower in our external reality.

I conceive that this truth is related in the bible verse Matthew 3:12, “…He will gather his wheat into the barn, but the chaff he will burn up with unquenchable fire.” The wheat represents subconscious thought forms that have bloomed in a way that is expressive of the truth of the soul. The chaff represents the subconscious thought forms that are not helpful in the souls’ ultimate unfoldment.

So, how do we plant wheat and burn chaff? One answer is that we chant.

How to Start Chanting

First, I want to talk about internal versus external chanting. The intentional mental repetition of a word or phrase is a form of chanting, and you can do it anywhere — even in line at the bank. If it feels awkward for you at first to verbally repeat something over and over again, try starting with mental repetition. Even after you start chanting out loud, internal chanting is a great spiritual practice to help you come into resonance with whatever you have chosen.

External chanting is using the voice to call forward a specific type of energy. For someone who has not done this before, here are a few ideas for getting started:

1. Choose a chant on YouTube and sing along with it.
2. Purchase a mala and chant your phrase 108 times — once for each bead.
3. Find a local kirtan group and join in for group chanting.

You may be wondering — so what do I chant?

This is a deeply personal choice, as by chanting, you are starting to create your reality consciously. You are deciding what you want to come into resonance with rather than being led by the mind or group thought. Some would say that this is a first step in “coming into your power.” A simple way to put this is that you are starting to take responsibility for your life and life experiences.

Here are a few phrases, also called mantras, that may be of interest:

• ‘Om Namah Shivaya’— this is a salutation to Lord Shiva, often considered synonymous with Source energy, associated with the crown of the head.
• ‘Om Christave Namah’ — this is a salutation to Christ, often considered synonymous with Unconditional Love, associated with the flowering of the heart.
• ‘Om Shanti Om’ — Shanti means Peace; this is a mantra to bring peace and well-being to the wholeness of the Self. (This mantra can be chanted with the intention of creating peace on Earth.)
• ‘Om Gum Ganapataya Namah’ — this is a salutation to Lord Ganesha, remover of obstacles; associated with the root which connects us to Earth.

I particularly enjoy Krishna Das’ version of Om Namah Shivaya. I have listened to this version regularly for the past several years:

If the references to the deities above are bothersome due to your religious or cultural background, it is certainly possible to choose a phrase that creates less “reaction” within the mind. For example, you could choose to repeat the word ‘peace’ in English, which is also a good option.

The phrases given above primarily originate from the Hindu faith. Another option is ‘Om Mani Padme Hum,’ which is a Buddhist mantra generally meaning “praise to the jewel in the lotus,” or the One True Self.

After you have selected your phrase or mantra, sit and take a few deep breaths before you begin. Try to place your attention inside the body, in the area of the heart.

If you are using a mala, look up some instructions online on using the beads for each repetition. Generally, the mala is held with the left hand, and the beads are held in the thumb and third finger of the right hand. As you repeat the mantra, the beads move towards you. If this sounds too technical, don’t worry about it!

Repeat your phrase out loud 108 times, then sit and observe what you feel and the nature of your thoughts. Over time, as you chant, you become more sensitive to vibration, and you may start to feel resonance within the body. This is because over time, the mantra “burns the chaff,” and you become more attuned to the truth of who you are.

It must be said: choose a mantra wisely. Go with your gut. If you aren’t sure, try listening to some options and see what draws your attention — and what repels you.

When I first started learning mantras, I listened to Deva Premal’s album Mantras for Precarious Times. I chanted along with some of them, and I could feel their effects in my body. Some made my body feel heavier, and one actually made my chest hurt.

If you can discern what makes your body feel lighter, that is a hint that something resonates well. If you listen to your body, it will guide you. Remember that discomfort is not necessarily “bad” or negative; it is important to discern if something is causing discomfort because it doesn’t resonate or if you are experiencing the discomfort that can come from “burning chaff.”

I know this from my own experience. Back when I was chanting along to Deva Premal, the mantra ‘Om Radha Krshnaya Namaha’ made my chest hurt. It didn’t mean that the mantra was “bad” for me. The mantra is associated with joy and bliss. However, in order for joy and bliss to come forward, there was stuck energy — thoughts and emotions — that needed to be removed. In this situation, it is best to go slowly, with kindness and self-compassion. Breathe deeply when discomfort arises and take a break from chanting to give your body time to process, cleanse and release.

While there can be moments of discomfort, there can also be moments of amazing elation! Chanting elevates our consciousness quickly. (I have a funny story about chanting the Hanuman Chalisa in this article if you are interested.)

I am excited for anyone who decides to try this for the first time or as a practice alternative to meditation. I am happy to answer questions and provide other tips or resources if you leave a comment!

If you are interested in how words and sound affect our vibration and our reality, these books may be of interest:

• I Am the Word: A Guide to the Consciousness of Man’s Self in a Transitioning Time by Paul Selig
• Sacred Sounds by Ted Andrews
• The Sacred Power in Your Name: Using Your Name for Personal Empowerment and Healing by Ted Andrews
• The Shamanic Drum: A Guide To Sacred Drumming by Michael Drake

Thanks for reading!