Patanjali's Yoga Sutras

Japa as Sādhana: In the context of yoga, japa is a true sādhana — a systematic, daily spiritual discipline aimed at inner transformation. The term sādhana comes from the root sādh, meaning “to accomplish” or “to attain”, and refers to a means by which the spiritual path is fulfilled.

Japa derives from the root jap, “to murmur” or “to repeat softly”: it is the mindful repetition of a mantra, often the sacred sound Om. Classical traditions distinguish three main modes of recitation:

Vācika japa – audible recitation, with a clear and articulated voice, useful in the early stages to focus the attention;
Upāṁśu japa – whispered or lip-recited, barely perceptible externally but audible inwardly;
Mānasika japa – mental recitation, completely silent: considered the most subtle and powerful, as it is free from sensory distractions.

These three modes express a process of increasing interiorization, in which the mind is gradually purified and stabilised. In all its forms, however, japa is more than a technique: it is a path of concentration, devotion, and self-realisation.

Mantra and Japa in Tibetan Buddhism: In Tibetan Buddhism, the repeated recitation of mantras is a central practice, similar to japa in yoga. One of the most well-known mantras is “Om Mani Padme Hum”, associated with the bodhisattva of compassion, Avalokiteśvara (Chenrezig in Tibetan).

The Dalai Lama has often emphasised that the quality of the recitation matters more than the quantity, warning against mechanical and mindless repetition. Without attention and reflection on the meaning of the mantra, the practice risks losing its transformative power.

While studying Tibetan Buddhism in Dharamsala — the city in northern India where the Dalai Lama resides — I was struck by how often recitation occurred automatically: many people used a digital counter on their finger to tally the repetitions, even during meals or conversations. I particularly remember a couple at a restaurant: the husband kept reciting Om Mani Padme Hum between bites and chatter, more out of habit than inner presence.

For repetition to be authentic, it must be accompanied by mindfulness and an open heart. Only then does the mantra become a vehicle for spiritual evolution.