Interested in learning more about what a mantra is, the benefits of mantra chanting and what the most popular mantras for beginners are? Read on!  

Mantra: meaning  

Mantra is a syllable that creates a particular sound. Now, sound plays a very important role in our life, because according to Nada Yoga ,(the ancient science of sound), the entire universe is a system of sound principles made up of waves of different frequencies and velocity.  

The Nada yogis tell us that in the beginning there was only one sacred sound, AUM and through its sound vibrations, the universe came into existence, including matter. So, everything that is manifested is the solidification of sound waves. Sri Swami Satyananda explains that our entire body consists of infinite sound vibrations on the different layers of consciousness. 1  

What are the benefits of mantra chanting?  

Within each of us is a very special sound known as the inner voice or the voice of the soul which is pure reason. By practicing mantra, whether we chant it out loud or whisper it or repeat it silently, our mind becomes more and more subtle and purified until we are able to hear this ultimate sound within. Sri Swami Satyananda describes it as “the voice from heaven or the whispers from the unknown”.2  

In his exquisite book Mantra, he explains that when we begin to practice chanting, we create vibrations in the individual mind which cause the mind to gradually internalize, and become calmer and quieter. It is no longer distracted by external stimuli but it withdraws inwards, making the senses, (sight, sound, smell, touch and taste) inert. This withdrawal of the mind is called pratyahara. When the mind turns inward, you come closer to the barrier between the individual mind and the universal mind. Gradually , through heightened awareness, this barrier is broken and you begin to catch a glimpse of the cosmos. This is what is known as the infinite experience, or the spiritual experience.  

“Because of this barrier, our minds are cut off from one another, you don’t know what I think and I don’t know what you think. But when this barrier is broken, your mind and my mind become one mind, the universal mind.”3 

The benefits of mantra repetition are countless and positively impact us on the physical, mental, emotional, energetic and spiritual levels: 

Physical & Physiological Benefits 

• Regulates breathing: Chanting naturally lengthens and deepens the breath, which has a calming effect on the body. 

• Improves lung function: By strengthening the diaphragm we increase our lung capacity. 

• Lowers blood pressure and heart rate: Studies have shown physiological relaxation responses during mantra chanting. 

Mental & Emotional Benefits 

• Calms the mind: The rhythmic repetition helps quiet mental chatter and reduces overthinking. 

• Reduces stress and anxiety: Chanting activates the parasympathetic nervous system, lowering cortisol (the stress hormone). 

• Improves focus: Repetition trains the mind to stay present, improving concentration and expanding awareness. 

• Promotes emotional balance: Certain mantras have vibrations believed to soothe emotional turbulence. 

Neurological & Cognitive Benefits 

• Creates new neural pathways: Regular chanting can rewire the brain for more positive, focused thought patterns. By chanting certain mantras, one can change from a negative, pessimistic frame of mind and a feeling of disconnectedness to a positive frame of mind and an attitude that expresses unity with their community and their environment.  

• Enhances memory and learning: Mantra recitation can sharpen cognitive functions. 

• Induces meditative brain waves: Chanting can bring you into alpha or theta states—deeply peaceful and restorative. 

Energetic Benefits 

• Raises vibrational frequency: Sound has a powerful effect on our energy fields; certain mantras are said to align and activate chakras. 

• Purifies the mind and environment: Chanting is believed to cleanse mental and physical spaces of negativity. 

Spiritual Benefits 

• Connects to higher consciousness and experience of oneness with all: Mantra is a bridge to the divine or to deeper layers of the self.  One has the uplifting experience that they are connected to everyone and everything.  

 Om Mantra 

Om or AUM is the primordial mantra through which all other mantras are born. It is known as the mahat mantra– or the greatest and most powerful mantra of all.  

Chanting Om can be done in a variety of ways.  

1. Choose a comfortable sitting position and relax the entire body. Gently close the eyes and mouth. Hands in a mudra of your choice. Awareness of the breath for a few moments. Begin Om chanting. 

• OM can be chanted out loud or internally as three distinct syllables : A-U-M  where you can focus your awareness on three different chakras. For example, chant A  at mooladhara (root chakra at perinium) , U at anahata chakra (behind breast bone) and M at ajna chakra (behind eyebrow centre).   

• You can chant OM internally as you synchronise it with each inhalation and each exhalation.  

• At the heart space or at the eyebrow centre, you visualize a candle flame, and with the awareness on this symbol chant the mantra Om.   

• You can practice om chanting in combination with tratak. Here, instead of gazing into a candle flame you gaze at the Om glyph \ chanting Om in synchronization with the breath or when you close your eyes  focusing on the after image of\ in front of your closed eyes.  

2. Om can be combined with asanas. For example, chanting Om (either out loud or internally) at the beginning of each posture while doing Surya Namaskara.  Or while holding a posture and chanting OM. 

3. Om can be chanted internally while doing various daily activities for example,  when you are walking or waiting for the bus or when impatient or critical and judgemental. You can chant Om inside you when you do not want to react negatively towards something that someone is saying to you. The situations are infinite, all it takes is imagination.  

4. Another effective way is to write Om on a lined sheet of paper. This is known as likhita japa. Fill the entire sheet with the repetition of Om, either in Latin characters, or in the Sanskrit symbol. As you write it, mentally repeat it. In this way the mind becomes more focused. It also helps reduce and even eliminate frustration, anger on any other negative emotion. 

There are a multitude of creative ways to chant OM which will benefit you every time. You can begin right away!!! 

Why is Om Mantra Chanting so popular in yoga?  

Chanting Om is not only a sacred and powerful vibration but it is universal  because it is chanted (in its modified versions) in many different traditions all over the world. We find that certain religions have adopted and adapted it, for example, in Judaism and Christianity (Amen) or Islam (Amin).  

Om unifies and connects. It is known as the cosmic “hum” and everything in existence vibrates with this frequency making it popular with all people regardless of their belief system.   

The three Mantra Sadhana 

In the Satyananda Yoga tradition, emphasis on mantra chanting begins from the very first yoga lesson. Swami Niranjanananda encourages all yoga practitioners to chant three specific mantras at the beginning of each day. He explains that the body is nothing but compressed energy which responds to vibrations. Any thought or emotion, or any mood, will alter the nature of the energy of the body. The body becomes the conductor of a strong energy, be that a positive or a negative one, and like a magnet, it will draw a similar energy to it. He gives the example of a fearful energy that attracts more fear to a person, an aggressive energy will draw more aggression and a compassionate state of mind will attract more compassion.4 

Notice how you wake up in the morning, perhaps after a restless night, or having had disturbing dreams, or you just wake up in a bad mood. Then the first thing you do is switch on the television or the social media and absorb all the strong and varied emotions and negative news, exacerbating your already negative state of mind. This mood will then continue throughout your day and have a major impact on your health as well as your relationships.  

Now, imagine that upon waking up, in whatever mood, you sit quietly for 10 minutes, take a few deep breaths relaxing with each exhalation. Chant Om three times and then chant the three mantras below. You will see and feel  instant positive changes in your mind, attitude, emotional state as well as in the physical body. The positive mood you will carry throughout the day will influence and affect all the people you come into contact with, as well as your environment and will keep you calm and balanced.   

Mahamrityunjaya mantra 

This is a Vedic mantra dedicated to Lord Shiva in the form of Mrityunjaya chanted for healing, protection and liberation of the soul.  

Bring the awareness to manipura chakra (in the solar plexus) and make the sankalpa (set the intention) that you are chanting for healing, energy, power, immunity and strength. Then chant the mahamrityunjaya mantra 11 times.  

This mantra rearranges the frequencies and vibrations in your body allowing health to be sustained or healing to take place.  

Om Tryambakam Yajamahe Sugandhim Pushtivardhanam
Urvarukamiva Bandhanan Mrityor Mukshiya Maamritat 

Gayatri Mantra  

Dedicated to the goddess Gayatri, who is the personification of divine light and wisdom, it is one of the most revered mantras from the Rig Veda (an ancient collection of Vedic Sanskrit hymns). 

Bring the awareness to ajna chakra (behind the eyebrow centre) and make the sankalpa for wisdom, inner clarity, intuitive knowledge, learning, perception, and opening the dormant doors of intelligence . Then chant the gayatri mantra 11 times. The mantras activate ajna chakra which is the centre for wisdom and intuition. Fear, anxiety, confusion, misunderstandings, lack of discernment can be effectively managed with these mantras as well as heal psychological scars.  

Om Bhur Bhuvah Swah
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yo Nah Prachodayat 

32 names of Durga 

This is the Durga Path; a powerful and benevolent force which we call upon while chanting the 32 names of Durga. Swami Niranjanananda explains that this mantra is very important during the current age of the Kali Yuga where the world faces great challenges and major obstacles both externally and internally and we as humans we seek to find balance and inner peace. 5  

Before chanting the Durga Path 3 times, we make the sankalpa for overcoming inner and outer obstacles in the most appropriate way, strengthening positivity, removing distress and reaching santosha (contentment in life).  

1. om DUR-gaa
2. dur-gaar-ti-sha-MA-nee
3. dur-gaa-pad-vi-ni-vaa-RI-nee
4. dur-ga-mach-chhe-DI-nee
5. dur-ga-saa-DHI-nee
6. dur-ga-naa-SHI-nee
7. dur-ga-TOD-dhaa-RI-eee
8. dur-ga-ni-HAN-tree
9. dur-ga-maa-PA-haa
10. dur-ga-ma-gyaa-NA-daa
11. dur-ga dai-tya-LO-KA-da-vaa-NA-laa
12. dur-ga-MAA
13. dur-ga-MAA-LO-kaa
14. dur-ga-maat-MA-sva-roo-Pi-neee
15. dur-ga-maar-ga-PRA-daa
16. dur-ga-ma-VI-dyaa
17. dur-ga-maa-SHRI-taa 
18. DUR-GA-MA-GYAA-NA-sam-sthaa-naa
19. dur-ga-ma-dhyaa-na-BHAA-shi-nee
20. dur-ga-mo-haa who is the deluder of the mind
21. dur-ga-MA-gaa who is difficult to reach
22. dur-ga-maar-THA-sva-roo-PI-nee who is the very form of wealth or meaning
23. dur-ga-maa-SU-ra-sam-HAN-tree who is the destroyer of demons (asuras)
24. dur-ga-maa-YU-dha-dhaa-RI-neee who possesses powerful weapons
25. DUR-ga-MAAI-gee who has powerful limbs
26. dur-ga-MA-taa who is the state of unattainability
27. dur-gam-yaa who is unattainable, inaccessible
28. DUR-ga-me-SHVA-ree who is the divine ruler
29. DUR-ga-BHEE-MAA who is formidable
30. dur-ga-bhaa-maa who is very angry
31. dur-ga-bhaa who shines brilliantly
32. DUR-ga-daa-RI-eee who tears away the veil of ignorance  

There are thousands upon thousands of mantras that are chanted for a wide range of situations such as for auspiciousness, wellbeing, abundance, healing, prosperity and enlightenment to name but a few. The ones mentioned above are the most popular and easiest to begin with.  

“If you want to expand the mind and experience the mighty power behind your existence, then mantra is the first step. It is the most important aspect of the science and art of tantra.”

Swami Satyananda Saraswati