• Mantra Chanting as a Tool to Help Calm Anxiety

    Mantras are sacred words or phrases with a specific meaning and vibrational power. They come from an ancient tradition of using sacred sounds to shine light on aspects of ourselves and of life that we wish to heal, transform, manifest or understand deeper.

    In our busy world, it’s easy to feel anxious. We’re constantly bombarded with information everywhere we turn, and although technology is a wonderful tool, it also carries its burdens. It seems in a world where we’re “so connected,” many of us feel isolated, anxious and alone. This is when chanting mantras can help.

    As a sufferer from ongoing anxiety, I came to mantras 18 years ago through the paths of Yoga and Sufism. At the time, mantra chanting became a tool to help me detach from external distractions and calm down. It was an easy-to-use technique I could employ at any time to transform anxious thoughts and return to myself no matter what was going on around me. In this space, I felt more joyful, trusting, and more connected to life’s possibilities. Understandingly, I was hooked, and since then I’ve chanted mantras almost daily!

    So what, you may be asking, are mantras?

    Mantras are sacred words or phrases with a specific meaning and vibrational power. They come from an ancient tradition of using sacred sounds to shine light on aspects of ourselves and of life that we wish to heal, transform, manifest or understand deeper.

    The word Mantra is Sanskrit and is made of two parts:

    Man – mind
    Tra – vehicle/instrument

    When put together, Mantra becomes an instrument to help cross over the fluctuations of the mind. It’s a tool we can use to help us overcome the busyness of our thoughts, emotions, impulses, desires and tendencies. By chanting mantra, we pierce through these distractions and come to rest in the stillness of Being, in our true nature. There is freedom and transformative power in this.

    And how exactly does mantra chanting help us with anxiety?

    Chanting involves repetition. As we recite our mantra over and over again, our concentration on our experience of the mantra increases, whilst at the same time decreasing our focus on the triggers of our anxiety. Nervous feelings, worried thoughts about potential future scenarios, or the replay of past situations in our head – they all decrease as we give ourselves over to the mantra.

    In this way, mantra chanting helps us focus our mind, connect to our body, and it brings us into awareness of the present moment. This is a place where anxiety doesn’t exist.

    What are some tips we can use to chant mantra?

    When we chant, we can focus on different sensations and ideas in order to strengthen our alignment with the mantra and through this reduce anxious feelings:

    1. The meaning – Every mantra has a specific meaning we wish to align with. So we can hold this meaning in our mind as we recite the mantra to help us align with it.

    2. The vibrations – We can tune into the vibrations resonating through our body from the fundamental frequencies created in our vocal cords. Some mantras even encourage us to focus on feeling the vibratory sensations in different parts related to the different parts of the mantra.

    3. The pronunciation – As we chant, we can tune into the way we vocalise and pronounce each element of the mantra. Feeling it inside our mouth and concentrating on the specific pronunciation.

    4. Breath – Focusing on anchoring our breath in our pelvis can help ground us whilst chanting. This also serves to bring us back into an embodied state and out of an anxious one.

    5. Sound – We can focus on the sound coming out of us as we chant. And if we’re in a group, we can concentrate on our individual voice, blending into that of the group until it sounds as though we’re one voice chanting.

    6. Love – Mantra chanting is a form of Bhakti or Devotional Yoga. When we chant, we get to give all of ourselves – all of our thoughts, emotions, and our current energetic state – into the mantra. I think about it as bowing before the altar of my own heart and chanting intentionally, from this space.

    How to choose a mantra to chant?

    What I love about mantras is that they are so diverse. There exists a mantra for almost every aspect of the human experience you can think of. From helping us move through fear, to allow more abundance into our life, from connecting to our inner strength to deepening our self-confidence, mantras to me are like little friends we can call upon whenever we need support.

    When searching for a new mantra, I recommend finding one whose meaning or energy resonates with you. For instance, sometimes I look for a mantra that can help me with a specific issue I’m facing, and then I begin chanting it daily for a number of weeks. Other times my voice coaching clients, and online course students, present mantras to me in our live sessions whose vibe simply speaks to me. In these situations, I often find myself unconsciously chanting the mantra after our session, and I feel like the mantra has chosen me. So then I begin chanting it for a few weeks and I observe what unfolds in my life through this practice.

    There are many ways you can find new mantras to chant, from books to blog posts, from YouTube videos to listening to mantra music on streaming sites like Apple Music and Spotify. I have many of the mantras I’ve personally worked with online for you to listen to under my name Kirbanu, and there are many other mantra musicians whose interpretations of classic mantras deeply inspire. As someone who suffers anxiety, what I appreciate in listening to mantra music, is that the music itself has an added soothing effect upon me in addition to the actual mantra.

    If you’re unsure, you can begin by chanting a classic mantra like Om, Hare Om, or Om Shanti. Regardless of your choice, try chanting the mantra for a short time, like 5-minutes per day, to start with. From there you can build up to longer if you wish to. And the best part is that by doing this, over time you’ll have an entire range of mantras that you can go to, whenever you need them. And this for me is their magic. Mantras are vibrational medicine we can use at any time to regulate and heal ourselves. They offer us healing, support and insight for any situation, and they teach us to live a conscious life.

    By Kirbanu

    Kirbanu is an Australian-born, German-based mantra singer, voice empowerment coach, and yoga teacher. Her qualifications are in science, life coaching, and yoga, along with 15 years of experience as a professional singer and musician. Her unique body of work uses sound, therapeutic techniques, and the voice as tools for transformation and profound healing. Kirbanu came to sacred chanting through Sufism. Initiated into the lineage of Hazrat Inyat Khan in 2006, she lived with her teachers in America and New Zealand for 3 years, learning about the power of sound and mantra as a spiritual practice and developing herself through chanting. Her mantra practice has since been deeply guided by the works of Thomas Ashley-Farrand and Krishna Das. To date Kirbanu has performed over 600 concerts, and given over 100 workshops and masterclasses, in the last 7 years across Europe and Australasia including Festival appearances at: 2020 Berlin Digital Yoga Conference (DE), 2019 Yoga Vidya Music Festival
    (DE), 2019 Darmstadt Yoga Festival (DE) 2019 Summer of Love (CH), 2017 Maifeld Derby (D), 2017 Adelaide Fringe (AU), 2017 Perth Fringe World (AU) and 2016 Blue Balls (CH).

    Website: https://kirbanu.com
    Social Media: https://instagram.com/kirbanu
    Music on: Spotify, i-Tunes, Apple Music @kirbanu

    Photo by Quang Nguyen Vinh from Pexels

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  • Interview with Susanna Barkataki

    I had no idea when I first started learning yoga, reclaiming and practicing the spiritual technologies of my ancestors how much inner power I was about to tap. I simply didn’t realize that I could transform from a shy, quiet, insecure person into a leader that doesn’t flinch at getting on camera or speaking on international stages.

    Describe your personality in three words.

    Fiery, caring, passionate.

    About you- Where are you from and/or where do you live?

    I am from England and India. I was born in Middlesbrough, UK – to an Indian father and British mother. My whole life has been shaped by large geopolitical influences! I was born at a time when Indians and White people didn’t marry, let alone date. Despite this, my parents felt an undeniable chemistry and decided to marry – but they couldn’t find anyone to perform the ceremony! They were told they would have to adopt – or they’d have “half-breeds.” Luckily, they decided to have me anyway – but as I was growing up there was so much violence against mixed race families that they had to leave England for a place of more tolerance and chose to move to the United States. This landed us in Los Angeles, where I grew up. Through a few twists of fate, I am now living not far from Kino and your wonderful yoga center in Orlando, Florida on unceded Seminole land.

    What is yoga to you?

    To me, yoga is unity.  Just like people, yoga has a place. It has roots. It has culture. It is from somewhere. You know where you are from. You can probably name the block, city, town, state, country and continent.  And those elements, aunts and uncles, foods, climate, environment – have been a huge part of shaping you for better or for worse. Similarly, yoga is from somewhere. We can’t just surgically remove yoga from its context. From the people, places, religions and society that influenced and influences it. Even though yoga is unity, we have to look at all the places that it’s been used to separate in order to create the true unity it promises us.

    How did you feel after your first yoga class and how do you feel this influences or impacts the space you create for your students?

    One thing I learned while teaching high school students that all true learning comes from the inside out from an internal, intrinsic motivation. I try to create a space that invites, inspires, opens this curiosity within a person, to be intrinsically motivated to learn how to honor, rather than appropriate yoga.

    What impact has yoga had on your life? Who were you before you started practicing and how have you changed, evolved and transformed?

    “Speak up, miss,” my ESL students used to call out over the lesson I was attempting to teach. I was SO shy when I first started teaching (my first real job after college – I had to put that Philosophy degree from Berkeley to good use!) that my students literally could not hear me! As a quiet, shy, small mixed Indian girl from the UK growing up and then teaching in LA schools, I never imagined I’d be here – one of the go-to people for when people have questions about yoga and cultural issues! But back to me standing there sweating and petrified, I had important things to teach but I was afraid to speak them – those were some of the hardest moments of my life. Because I cared so much about empowering my English as a Second Language students with knowledge (after all, they were immigrants, just like I was, and I wanted them to have a fair chance at success in this brave new world) I simply had to learn to speak up! So I sought out great teachers to learn from and also taught myself how to teach all while learning and practicing the yogic traditions of my roots. Yoga and meditation was such a solace during that hard first year of teaching in LAUSD. And since then, I’ve been speaking up around issues of peace, harmony, nonviolence, equity and inclusion everywhere I can. So now, people look to me sometimes for answers to their questions around cultural issues and yoga. My goal now is the same as it was with those early students in my ESL 1 and 2 classes. To share the best knowledge to empower us all to make a difference and create a better world with yoga.

    Why did you decide to start teaching yoga and what qualities do you feel are important to build and work on as a yoga teacher?

    I had no idea when I first started learning yoga, reclaiming and practicing the spiritual technologies of my ancestors how much inner power I was about to tap. I simply didn’t realize that I could transform from a shy, quiet, insecure person into a leader that doesn’t flinch at getting on camera or speaking on international stages. But you know, it wasn’t always this way. I used to be terrified to speak in front of a few people, let alone the hundreds and thousands I now teach. Pencils bouncing off desks, voices echoing off walls, one afternoon, my AP English 12th grade class was completely out of control. I’d had it. I took a deep breath and said “Alright, y’all. Shakespeare isn’t working for us right now. Get up, everyone.” I almost couldn’t believe I was about to do this. I’d never shared yoga with anyone else before. “We are going to try something new.” We entered into a 15 minute session of yoga, breathing and ended with meditation. “Let’s just see how it goes,” I said to the students. At the end of the session, they looked at me. Dez, one of the most active and goofy students said, “Miss, I didn’t realize my mind could get so quiet. I’m going to do this every day.” Instead of hiding away the practice that gave me the greatest inner power, I realized part of my job, no matter what I was sharing, was to teach yoga as a practice to inner and outer power and transformation. My teaching and life was completely different after that.

    What has been your biggest struggle and your biggest milestone in the practice, in teaching and within the yoga community?

    Something I’ve been thinking about a lot is how we are sold yoga in the West. How it is watered down and how that robs us, and future generations of the depth of this powerful practice. And right now – diversity, inclusion & representation are seemingly “on trend.” But addressing representation and appropriation in yoga is “not a boxed to be checked” but rather an exploration to be undertaken, learning to be had, connections to be made!

    Why do you practice, and why do you teach?

    As a child my father chanted in Assamese (our regional language from Assam in North East India) and Sanskrit to help me fall asleep at night. As I lay there, tense, sleep eluding me, I’d try without success, to relax. My dad would smooth my brow, invite me to practice pratyahara and dhyana, mindfulness and meditation. He would invite me to envision a glowing ball of blue energy at my forehead and sing a beautiful chant that his own mother had sung to him. Engulfed in waves of sacred sound and blue light energy I would drift off to sleep. I am a reverent student of the practices from my roots that bring more peace and more power. So much more than asana is part of the fabric of yoga and lends important context to our yoga practice. I’m always so curious to learn! Honoring the spiritual lineage we practice within is so key.

    What is the single most defining issue facing the global yoga community today?

    How to honor and not appropriate yoga – so we can practice the full expanse of what yoga has to offer us.  I BELIEVE IT IS time for yoga to restore the authenticity and diversity it deserves.  Yoga has so much potential. It means unity. But today, it is anything but this. I speak for my ancestors when I say “We are no longer here to allow this corruption and lack of diversity of this healing path. We all lose.” Instead, we can lean back while practicing forward to a future that includes everyone.

    Do you have any recommended yoga reading?

    I always have a copy of the Bhagavad Gita and the Yoga Sutras somewhere close at hand. I read from them in the morning and in the evening. I prefer these texts translated and with commentary by spiritual teachers. Through your own personal journey, what do you feel is your path and offering to the community- local and global? I’m a teacher, inclusivity promoter, and yoga culture advocate first and foremost. As an inheritor of yogic wisdom, I am passionate about bridging cultural connections and healing with yoga for us and generations to come to experience all that this incredible practice has to offer us. My work is how we can bring the roots of yoga in action with diversity and inclusion. I invite us to explore together as modern day yogis, purpose seekers, coaches, adventurers, mystics, spiritual practitioners, and people who know there is more to the story.  I see a world where yoga is unity and excludes no one. I feel yoga is here for us to cultivate power and transcend our very limitations, personally and socially. Not to create more separation but as a way to connect, dissolving separation within and without.

    What advice would you give to someone who is just starting out on their yoga journey?

    Always be a student, practice yoga ethics and cultivate your sadhana, or personal practice.

    Are there any current projects you’re working on that you can tell us about?

    Yes! I am finishing up my upcoming book Honor Yoga’s Roots: Courageous Ways to Deepen Your Yoga Practice for folks who teach, practice, or want to learn yoga. I’m excited to share this invitation to truly bring your practice alive in a way that deepens and honors yoga’s roots. You can find the book and free resources at susannabarkataki.com/book

    By Susanna Barkataki

    Deepen and Honor your Yoga Practice Here

    An Indian yoga practitioner in the Shankaracharya tradition, Susanna Barkataki supports practitioners to lead with equity, diversity and yogic values while growing thriving practices and businesses with confidence. She is founder of Ignite Yoga and Wellness Institute and runs 200/500 Yoga Teacher Training programs. She is an E-RYT 500, Certified Yoga Therapist with International Association of Yoga Therapists (C-IAYT). Author of the forthcoming book Embrace Yoga’s Roots: Courageous Ways to Deepen Your Yoga Practice. With an Honors degree in Philosophy from UC Berkeley and a Masters in Education from Cambridge College, Barkataki is a diversity, accessibility, inclusivity, and equity (DAIE) yoga unity educator who created the ground-breaking Honor {Don’t Appropriate} Yoga Summit with over 10,000 participants. Learn more and get your free Chapter from her book on indigenous roots of trauma informed yoga at embraceyogasrootsbook.com/  Complimentary masterclass to embrace yoga’s roots without appropriation: www.namastemasterclass.com