Overview & Traditional Lineage
Silent Repetition (Manasika Japa) is a classical meditation rooted in Japa yoga; the three grades of repetition, of which the silent is the highest. A single word or syllable, repeated inwardly at the pace of the breath. The word matters less than the repetition, which is the whole method.
Primary Goals: Focus, Anxiety. Themes: Devotion, Concentration.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit with the spine upright and the hands still. | 12s |
| 0:18 | Choose one word. Om, if nothing else comes. Or peace. Or a name that means something to you. | 20s |
| 0:49 | Say it once out loud, so the body knows the shape of it. | 15s |
| 1:12 | Now say it under the breath, barely moving the lips. Ten times, at whatever pace feels natural. | 40s |
| 2:03 | Now stop moving the lips altogether. Say it only inwardly. | 20s |
| 2:29 | Let it settle onto the breath. One repetition as the breath goes out, or one on each breath. Let it find its own place. | 60s |
| 3:44 | The word will change texture. It will get faster, or lose its meaning, or seem to say itself. All of that is fine. | 45s |
| 4:44 | When you lose it, pick it up again without comment. | 90s |
| 6:20 | Now let the word stop. Do not replace it with anything. | 60s |
| 7:27 | Sit in what is left of it. | 45s |
Contraindications & Guidance
Gentle practice suitable for most practitioners when seated comfortably.
