Om Mantra Chanting and its Benefits with Scientific Evidences
Tasya Vachakah Pranavah
तस्य वाचकः प्रणवः ॥
Yoga Sutra 1.27
Om (Pranava) is the word denoting God.
In India, since ancient times, the chanting of Om mantra has been established as one of the most powerful practices in meditation and spiritual traditions. Om, which is also written as AUM is not a mere sound – it is known to have the vibrations of the universe. It is believed to have the resonance of the entire creation. Owing to this, it creates certain vibrations in the human body and brings harmony to the body and mind. In more recent times, psychological studies and scientific research has revealed validating facts about Om chanting that our ancient sages have known for centuries. Om meditation has been proven by modern research to have beneficial effects on a person’s physical, mental and emotional wellbeing.
The Meaning and Significance of Om Mantra
The Mandukya Upanishad is an extremely brief text that solely deals with the meaning of Om. It gives an authoritative explanation of this mystic manta. According to this Upanishad, Om is the one eternal syllable that exists. It is an all-comprehensive sound. It states that Om is a sound which has various levels of vibrations.
The three sounds of Om, A-U-M, are akin to the three states of a person – waking state, dream state, and sleep state. The Upanishad informs us that these three sounds are empirical sounds which can be a part of our sensory and mental experience. Apart from these, there is also a fourth sound which is unheard and transcendental. This sound represents the ‘turiya’ state of samadhi. When these sounds are chanted together, they create a vibrational energy that connects us with the natural rhythms of life. It is not only about producing a sound, but it is also about finding a deep resonance within us.
In India, all sacred texts start as well as end with the mantra Om. It is used in Hindu, Buddhist, and Jain religious traditions. It is dealt with in depth in the Upanishads, in the Yoga Sutras of Maharshi Patanjali, in the epics and in the Puranas. According to Dr. Jayadev Yogendra, in the Upanishads, Om is considered the finest support for meditation on God.
Yoga Sutra 1.27, “Tasya Vachakah pranavah”, meaning Om (Pranava) is the word denoting God. Om is the syllable used instead of Ishvara for remembering Him. Besides being easier to pronounce, it is very practical to use whenever one wishes to concentrate on Ishvara. This sutra evokes a Bhava of reverence and complete surrender.
According to Yoga, the only way to experience God is through Ishwarapranidhana or through total surrender to God. The concept of ‘faith’ is a concept of the intellect or the mind. But when the word ‘surrender’ comes into the picture, the mind is not involved. The mind stops and complete surrender of the personality is attained. Religions use a certain name or a certain form for God. But Yoga isn’t a religion. Yoga talks about the qualities of God and how we have to keep these qualities in mind and make a concentrated effort from our side to attain them, so that we can get closer to Ishvara. Om with correct utterance has a calming impact leading to a higher state of consciousness. Om is the most simple and powerful mantra one can chant. It is usually combined with the mantra “Shanti,” which means peace in Sanskrit.
This notion of God, described in the Yoga Sutra, highlights three intrinsic ingenuities-perfect freedom and transcendence of all karmas and afflictions; the role of primeval spiritual divinity, the eternal guide of all living beings and omniscience- perfect knowledge of everything. It is said that ‘Om signifies omniscience, omnipotence and omnipresence’
The Importance of Om Mantra Chanting
One of the most effective and simplest meditative practices suitable for beginners and experienced meditators alike is om mantra chanting. It is about nonjudgmental attention to the present-moment experiences. During the Om meditation, Om is continuously repeated so that it is no longer consciously uttered. Instead, the mind reaches a state where there is no thought or any botherations such as anxiety or attachments. Om can be chanted silently in the mind, or softly as a whisper, or even loudly with a steady breathing pattern.
In recent times, with the world-wide popularity of yoga, Om chanting is considered as a ‘nonpharmacological strategy’ to bring positive mental and physical health among the many alternative health practices which deal with anxiety, pain-relief, stress, depression, and insomnia.
Scientific Studies on the Advantages of Om Mantra Chanting
Modern life has become faster and changes take place rapidly. A person can suffer physically and mentally because of several reasons such as the inability to cope with work pressure, financial pressures, relationship challenges, and so on. This can lead to depression, insomnia, anger, anxiety and even fear. Chronic stress is seen to have a cascading effect on the function of the brain and heart. There are several scientific studies which deal with the effect of mantra meditation on those who have stress, anxiety or depression. Generally, the breathing and heart rate decreases during om chanting meditation and hence there have been several scientific studies on the benefits of this practice.
Reduced Stress Levels
A study was conducted in 2010 among school teachers and support staff at a therapeutic school for students with severe behavioral problems. It was found that stress, depression and burnout was dramatically reduced after practicing mantra meditation.
Another study in 2020 indicated that mantra meditation causes beneficial functional changes in the brain after a short practice of 3 months.
In a 2012 study, the researchers studied the effect of a 3-day om mantra chanting on stress level change by having the participants perform 15-min loud om chanting followed by a 15-min prayer. They concluded that practicing loud om chanting and praying increases the GSR (galvanic skin response) value and therefore decreases the stress level of the participants. GSR is a transient response or change in certain electrical properties of the skin associated with the sweat gland activity triggered by any stimulus.
In a more recent study, the effectiveness of mantra chanting was studied on undergraduate medical students who were subjected to a computer game stressor. The results showed that 3 weeks of mantra meditation proved good enough to have beneficial effects on these participants.
Experts in this area have mentioned that in addition to using self-reported measures, many mantra meditation studies adopted electronic measurements, including those from the EMG, EEG, fMRI, GSR Sensor, and HRV Monitor to quantify the stress rate.
Positive Effects on the Brain
Modern research has proved that the chanting of Om mantra stimulates alpha and theta brain waves. Here, alpha waves are associated with relaxation while theta waves enhance creativity. Just 10 minutes of Om chanting can bring about a state of calmness and total relaxation because it activates the parasympathetic nervous system.
Improved Cardiovascular and Respiratory Health
The slow controlled exhalations in Om mantra chanting benefits all essential systems of the human body. Studies show that such breathing helps to lower blood pressure, improves lung capacity and increases oxygen intake. Researchers of yoga therapy have found out that om chanting also reduces blood pressure in patients who are taking medicines and those who are untreated hypertensive meditators. Om meditation is extremely beneficial for people with asthma and other respiratory conditions.
Better Concentration and Focus
Om chanting is useful for students and professionals who are required to have sharp focus to succeed in their work. It is very beneficial for senior citizens going through cognitive decline. Studies have revealed that the advantages of Om chanting include better concentration, good memory retention, sharper focus and enhanced problem-solving skills.
Improved Sleep Quality
The vibrations of Om chanting meditation have been found to slow down neural activity and this helps in having more restful sleep and proper relaxation. It is best to chant Om before going to bed as it assists the mind in transitioning smoothly from wakefulness to sleep and stops overactive thoughts.
Balanced Emotional States
Besides the physical and mental health benefits, the advantages of Om chanting have also been seen to extend to a person’s emotional wellbeing. It releases any stored up negative emotions and strengthens one’s awareness of a Higher Reality and the true purpose of life. It has been observed that those who practice Om chanting regularly are more emotionally balanced in their lives.
How to Do Om Chanting Meditation
Steps:
When to Practice:
A Few Things to Avoid:
The Power of Mantra Meditation
In an article about the mystical powers of mantra meditation, Shri Yogendra ji mentions the following anecdote. It is an innocent childhood recollection that highlights the profound importance of mantra meditation in general.
“I remember when I was a boy of only ten, to have wished for a certain thing which my father was not aware of. I wished and wished more strongly every day – that name of four words. I repeated that name, I do not know how many times; in short, it became the focus of my mind, for that time being. If I went out to play, I would take that name in my mind; if I sat down to eat, I would murmur it silently within myself. And thus, it came to pass that the vision of that object and myself were no more different individualities. And lo! To my great surprise and joy, without my telling my father, he brought that same thing as my birthday present.”
Shri Yogendra ji explains, “It is the concentration on a certain word or words that creates a kind of a vibrative world around a person. So, every time that he thinks of this word, he is naturally adding strength to his former collections till at last, at a certain stage of his progress, the word manifests itself into actualization. This is what mantra yoga teaches you to do scientifically.”
Overview
The practice of chanting of Om mantra is a well-known ancient yogic technique. In recent scientific studies, it has been found to be a proven method to bring about better physical health, and mental and emotional stability. It has multiple benefits for people from various walks of life – be it students, homemakers, professionals or those holding the power to shape the destiny of nations. With more ongoing research, Om chanting and mantra meditation is emerging as a powerful practice in modern times.