The science of mantras: how chanting affects your brain and wellbeing
Introduction
Mantra: What does this word conjure in your mind? A person chanting, right? Chanting is an ancient science that has been around for ages. Almost all religions have chanting as an integral part. Neuroscientists have studied chanting, and they have concluded that it helps to calm our nervous system and provides clarity of mind.
Herbert Benson, a Professor of Medicine at Harvard Medical School, carried out an experiment to gauge the “relaxation response.” He had some subjects repeat religious chants or non-religious words. He found that irrespective of the chants/words repeated, the outcome was identical: the subjects were more relaxed and better tuned to tackle life issues head-on. Such is the power of chanting.
Understanding Chanting and Mantras
Chanting is repeating a word/s or phrase with focus and concentration, over some time. The mantra is chosen to align with the chanter’s benefits i.e. benefits that are physical, mental, or spiritual). The energy, intention and vibration that goes into the chanting is what works.
Mantra is a Sanskrit word in which “manas” means ‘of the mind’ and “tra” means ‘tool.’ By repeating the mantra, mindfully, you can sense the vibrations from the chant that increase your awareness. “Om or Aum” is one mantra that is considered to be the most powerful mantra, inherent with every vibration existing now and in future. Mantras are found in various languages like Sanskrit, Hindi, Hebrew, Latin, and English, among others.
Mantras in Sacred Texts
Indians will remember the sacred texts citing instances where a mortal/sage was deeply immersed in chanting (be it in the tree pose (vrikshasana) or sitting on the ground), irrespective of the changing seasons and without any desires. Just sheer mindfulness and willpower. This was done to appease the Gods, who would grant them boons.
[1] There are various mantras listed in a complication “Mantra Maharnava; ‘An Ocean of Mantras’, which consists of an array of mantras and their applications, somewhat like a mathematical equation. It is a way to connect our inner self and merge with the power with which we recite or visualise the mantra.
Benefits of chanting
Research has shown that chanting has physical, mental, and emotional benefits.
1. Calms stress: Chanting mantras alleviates the release of stress hormones like cortisol and adrenaline which have a calming and soothing effect on us. The stress is all released and we begin to relax.
2. Positivity: Continuous chanting of mantras enhances the positive energy and lessens the negative energy in us. We tend to focus less on the negative thoughts and begin focusing on the positives.
3. Mood changer: Chanting mantras for 10-15 minutes can change your mood and increase your attention span.
4. Focus & clarity: Chanting mantras can increase your ability to focus and concentration levels. It helps us focus better amid all the distractions of the daily overdose of digital data that we encounter. Chanting makes us focus on the mantra thereby increasing our ability to concentrate.
5. Self-discipline: Chanting is responsible for the thickening of the prefrontal cortex which is the part of the brain, at the helm of our self-discipline, thereby making us adhere to our commitments. The enhanced willpower keeps us in check and we consistently maintain our healthy practices in our lives.
6. Emotional wellness: It is seen that chanting mantras for a minimum of eight weeks strengthens the prefrontal cortex with the other parts of the brain thereby helping us manage our emotions effectively. We tend to respond rather than react to any given situation thereby increasing our emotional wellness.
In addition, chanting mantras also benefit our body in the following manner:
- Improves digestion and immunity
- Reduces inflammation
- Improves cardiovascular functions
- Aids weight management
- Regulates sound sleep
- Reduces anxiety/depression and related bodily symptoms like aches, pains, migraines, digestive disorders, and issues related to blood pressure, cholesterol, blood sugar
Neuroscientific studies have shown that consistent mantra practice makes us calm, and self-compassionate and enhances our self–awareness. Our outlook becomes positive and we can effectively deal with our problems and day-to-day situations.
With continuous practice, we become more and more resilient to face any new challenges that may come our way. Our stress and anxiety levels are greatly reduced. We may also overcome our inhibitions of meeting new people and trying new things.
How long should we practice chanting
Chanting should be done for at least 15 to 20 minutes daily, initially, preferably at the same time and same place. For example: the monks residing in monasteries must chant mantras at a specified time and place each day, which is part of their daily routine.
On a religious note, in Hinduism, there is a ritual in which the teacher (guru) passes a mantra to his disciple, which is not to be disclosed to anyone else. The disciple must chant this mantra, as directed by his guru. Hinduism has a deep-rooted theory about the chanting of mantras. There are many detailed books and literature available on this subject.
Which mantra should I chant?
There are online audios available from which you can select the mantra that moves you the most. Some common mantras are “Om,” “Om Namah Shivai”, “Om Shanti Shanti Shanti”, “Jai Shree Ram” and Gayatri Mantra.
Which mantra should I chant?
Mantras can be repeated out loud or silently or they can be set to music and sung. The whole thing that matters is your dedication, consistency, and approach. Do not do it for the sake of chanting, it will be a waste of time and effort. Believe in it and mean what you chant with all your heart and soul.
For our fast-paced life, Sadhguru suggests that we can listen to the mantra while travelling, on our phone, at work, at home or anywhere.
Everything must be done for the first time, so take the first step, find your mantra, and begin chanting.
References
