AJAPA JAPA MEDITATION

THE ART OF ATTENTION

AJAPA = NO / EFFORTLESS / ROTATION
JAPA = MANTRA / ROTATION
• This technique is a kriya, or psychic action that is focussed on stabilising pranamaya and
manomaya koshas.

• The So Ham mantra is so implicit to this practice, that it is sometimes called So Ham
meditation.

• Essentially the term Ajapa Japa means effortless or spontaneous mantra, where the repetition
is internal and becomes inherent within the natural breath.

• The So Ham mantra can be interchanged with a personal mantra, Bija Mantra or Aum mantra.

• Perineum an be interchanged with Mooladhara Chakra & top of the spine or mid brain
interchanged with Ajna Chakra for experienced students.

• Comparable with techniques of Transcendental Meditation (TM) & Vedic Meditation

Ajapa Japa meditation integrates and illuminates body, mind and
spirit. It is a complete system for self-development and spiritual
awareness within the Yoga-Tantra tradition.

– Dr Swami Shankardev Saraswati

 In both human beings and the cosmos, there is a
universal sound vibration that can be heard in the
subtle breath. Ajapa Japa meditation enables you to
tune into this sound vibration and to recognise the
intrinsic connection between your individual self and
the cosmos as a whole.

– Dr Swami Shankardev Saraswati

 By aligning yourself with this great and powerful
mystery, you synchronise your deepest self with the
expansive cosmos. Your inner and outer worlds
become one and you experience the bliss of living an
authentic, meaningful and harmonious life.

– Dr Swami Shankardev Saraswati

Ajapa Japa liberates the energy trapped in destructive
and neurotic mental and emotional patterns –
increasing wellbeing and inner peace.

– Dr Swami Shankardev Saraswati

The Light, which is Thy fairest form,
I see it, I am what That is.

– Translation of So Hum mantra

from The Isha Upanishad
THE ART OF ATTENTION
DHARANA MEDITATION
• Focussed Attention (FA)
or Concentration meditation.

• Includes Japa, Apapa Japa, Nada Yoga & Trataka

• Excellent intro (and advanced) practice for reducing stress &

anxiety.

• Improves our cognitive and motivational functioning ie.

concentration, mental wellbeing.

• Improves Creativity.

• FA meditation leads to recon guration of whole-brain network

architecture.
fi
NEED TO KNOW FOR
AJAPA JAPA
• Ujjayi Pranayama
(p.67 in the manual)

• So Ham mantra

• Chakra & Kshetram

• Kechari Mudra
(p.78 in the manual)
 AJAPA JAPA & THE
MICROCOSMIC ORBIT
• Ajapa Japa is akin to the Daoist
Chi Gung practice of the
Microcosmic Orbit

• Each chakra respresents a

planet in our solar system

• Through the process of

harmonising our inner universe,
the microcosm, we come into
harmony with the macrocosm
 AJAPA JAPA
LEVEL 1
ROTATION OF
AWARENESS IN THE
FRONTAL PASSAGE.
 AJAPA JAPA
LEVEL 2
ROTATION OF
AWARENESS IN THE
SPINAL PASSAGE.
AJAPA JAPA STAGE 3 & 4

• Same as Stage 1 & 2, but

adding Ujjayi pranayama &
ketchari mudra
 AJAPA JAPA
LEVEL 5
ROTATION OF AWARENESS IN
THE FRONTAL SPINAL PASSAGE.

THE AROHAN & AWAROHAN

PATHWAY /
THE MICROCOSMIC ORBIT