Ajapa Japa Meditation for ME, CFS and Long Covid

For anyone living with fatigue conditions such as ME, CFS or Long Covid, the very idea of meditation can sometimes feel daunting. Many traditional practices ask for concentration or sustained effort, which can be overwhelming when the mind and body are already exhausted. This is where Ajapa Japa offers something unique – a structured yet effortless way to calm the nervous system, regulate energy, and gently restore balance.

Ajapa Japa combines mantra and breath in a natural rhythm, usually with the sound So-Ham – “So” on the in-breath and “Ham” on the out-breath. The breath is slowed and softened through a technique called Ujjayi, which produces a gentle, whispering sound that is both calming and reassuring. Unlike forms of meditation that demand one-pointed focus, Ajapa Japa provides several points of awareness – breath, sound, movement of awareness – making it easier to remain present without strain. You can also just use some or all of the elements of the technique, depending on what suits your energy levels or ability to focus day by day.

For those with fatigue, this gentle layering of focus helps in several ways:

• Settles the nervous system – Many people with ME, CFS or Long Covid experience an overactive “fight or flight” response. Ajapa Japa naturally stimulates the parasympathetic system, promoting rest and repair.

• Supports steadier energy – Research on slow, paced breathing shows improvements in heart rate variability (HRV), an indicator of balance between the body’s stress and rest responses. This steadier autonomic rhythm often translates into fewer spikes and crashes in energy.

• Reduces cognitive load – Instead of battling intrusive thoughts or trying to force concentration, the repeated mantra carries the mind into calmness, easing mental fatigue.

• Supports restorative rest – With regular practice, Ajapa Japa can improve sleep quality and create deeper states of relaxation, which are essential in conditions where rest is often unrefreshing.

Ajapa Japa meditation is a form of yoga that requires no physical exertion and can be practised lying down or seated comfortably, making it highly adaptable for fluctuating energy levels. Over time, the practice becomes more automatic – the mantra seems to arise almost spontaneously – allowing moments of peace to arise even outside formal meditation.

For those navigating the challenges of chronic fatigue, Ajapa Japa offers not just relief from the mental chatter that deepens exhaustion, but also a path towards gentle self-healing and inner steadiness.

In September we will be practising Ajapa Japa in my Monday Morning Meditation class, this class takes place on Zoom at 8:30 - 9:00 am (UK time) and is open to everyone. In addition, I am running a special course for Sheffield Yoga for ME/CFS and Long Covid. This course will run on five Tuesday evenings from 30th September. You can find full details of this course on their website.

Book Monday Meditation