Buddhist Chanting Meditation for Beginners
Chanting is a relaxing form of meditation traditionally practiced in Buddhist sanghas, as well as in Hinduism, yoga, and Christianity. It’s suitable for beginners and serves as an excellent way to calm the mind, create focus, and connect with the divine.
In this guide, I will show you how to practice Buddhist chanting meditation as monks do in the temples and ashrams of the East. We will also explore the science and benefits behind this practice.
What is Chanting Meditation?
Chanting meditation involves reciting various chants, often in the form of mantras. You can learn more about different types of mantras in my article on Meditation Mantras for Beginners.
This style of meditation is incredibly relaxing. The gentle humming sounds soothe you with their vibrational qualities, promoting the parasympathetic nervous system, which leads to a sense of calm. Additionally, reciting spiritual mantras allows us to connect with the divine.
Chanting can also be a fun group activity; gather friends who like to meditate, form a circle, and practice chanting together!
How to Practice Simple Chanting Meditation
Get Comfortable: Sit or stand comfortably with good posture. Stability in your body is important because you want your lungs to open fully, allowing your chant to come from deep within your diaphragm.
Deep Breathing: Take 27 deep breaths while humming on the out-breath. Feel your breath filling your lungs deeply, but do not force it. When you are relaxed, your breath will naturally become deep and effortless. As you breathe, focus on the humming sound at your lips.
Chant “Om”: Start to chant “Om,” pronounced “Aum.” You should feel the sound resonating between your rounded lips. Relax your throat to eliminate any tension, feeling a connection between your abdomen (where your breath reaches) and your mouth (where the sound resonates).
Chant 108 Times: You will chant “Aum” 108 times. Focus your mind on the sound between your lips, allowing it to resonate and relax you.
Meditate on the Resonance: When you reach the 81st breath, meditate on the feeling of the sound resonating in your body. You should experience gentle vibrations calming your entire body, similar to a massage.
Finish: Continue until you reach 108 breaths. Open your eyes. How do you feel? Relaxed and happy? That’s the goal!
Different Styles of Chanting
Various spiritual groups use chanting in unique ways:
- Tibetan Buddhist Chanting: This style involves choral singing with different performers chanting different pitches.
- Hindu and Yoga Chanting: Often focuses on the Bhakti tradition, emphasizing loving devotion to deities.
- Christian Chanting: Utilizes choral chanting in churches as a form of devotion to God or Jesus Christ.
- Non-Spiritual Chanting: Many use chanting meditation solely for relaxation and various health benefits.
Health Benefits of Chanting
Chanting meditation offers several health benefits:
Excellent for Healing: Research shows that chanting aids in healing. For instance, Jonathan Goldman’s book Healing Sounds mentions a group of French Benedictine monks who remained healthy while chanting daily. When they stopped, they experienced illness. Dr. Alan Watkins from Imperial College, London, also supports this notion, stating that chanting can help with healing.
Relieves Stress: One of the most immediate benefits of chanting meditation is stress reduction. The gentle reverberations in the body help relax muscles and stimulate the parasympathetic nervous system. A study from the University of Hong Kong found that chanting reduces physiological stress responses.
Balances Blood Pressure: Chanting may be one of the best meditations for lowering blood pressure. A study by Telles et al. showed that individuals who chant exhibit better cardiac output and lower blood pressure.
Improves Mood: An fMRI study in the International Journal of Yoga found that chanting stimulates areas of the brain associated with mood regulation, including the amygdala and hippocampus, potentially benefiting those with PTSD.
Helps with Addiction: Research by Sethi et al. found that chanting for six weeks twice a day significantly increased feelings of inner peace, which can aid in reducing dependency.
Improves Sleep: Chanting can also help you achieve restful sleep, as studies indicate that it stimulates the relaxation response.
Traditional Buddhist Chanting Meditation
Traditional chanting meditations in Buddhism serve multiple purposes, such as showing devotion to the Buddha and training in the Dharma. Some well-known Buddhist chants include:
- Buddhabhivadana
- Tiratana (The Three Refuges)
- Pancasila (The Five Precepts)
- Buddha Vandana (Salutation to the Buddha)
- Dhamma Vandana (Salutation to his Teaching)
- Sangha Vandana (Salutation to his Community of Noble Disciples)
- Upajjhatthana (The Five Remembrances)
- Metta Sutta (Discourse on Loving Kindness)
Traditional chanting in Khmer Buddhism is referred to as Smot. For more information, see the Wikipedia entry on Chanting.
FAQs
Is chanting a form of meditation?
Chanting may or may not be a form of meditation, depending on your practice. If you simply chant without meditating, it is not meditation. However, if you focus your mind on the sound of the chant while chanting, then yes, it is a form of meditation.
What do you chant when meditating?
Different religious groups use various chants during meditation. Buddhists use sacred sounds from different texts, yogis often chant “Om,” and Christians have various chants similar to prayers.
What is a good chant for meditation?
The best chant for meditation is “Om.” It is the universal sound and one of the simplest sounds to meditate on. You may also use sacred mantras relevant to your beliefs, which have unique benefits.
What are the benefits of chanting?
Benefits include relaxation, inner peace, reduced stress and anxiety, improved mood, stimulation of the parasympathetic nervous system, and lower blood pressure.
Conclusion
Buddhist chanting meditation is an accessible practice that offers numerous benefits, from healing to stress relief. By incorporating this form of meditation into your routine, you can enhance your emotional well-being and cultivate a deeper connection with yourself and the divine.
For more techniques on meditation and mindfulness, explore my articles on Meditation for Beginners and Meditation Techniques. If you’re interested in a more personalized approach, consider exploring my private lessons.
Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.
