The moment you are unoccupied you have only yourself, you fall back on yourself. That is why you have to be occupied. This need to be occupied is just an escape, but this is a necessity for the non-meditative mind.
The non-meditative mind is constantly occupied with others. When others are not there, then what is to be done? You do not know how to be occupied by yourself. You are not even aware that you can live with yourself. You have always lived with others and others and others, so now, in meditation, when you are not with others and you are alone – though it is not really being alone – you begin to feel lonely. Loneliness is the absence of others; aloneness is the presence of oneself.
You begin to feel lonely, and you have to be filled with something. A namokar can do that; anything can do that. But unless you have a meditative mind, if you continue a namokar or any other repetition it is just a crutch and it has to be thrown.
If you are doing something of this sort, it is better to use a one-word mantra, such as rama or aum, than something long like a namokar. With one word you will feel less occupied than with many words, because with the changing of words, the mind also changes. With one word you will be bored, and boredom is good because then it is easy to drop the whole thing at some point. So rather than using a namokar, it is better to use one word, and if you can use a word that is meaningless it is still better, because even the meaning becomes a distraction.
When you have to throw something out, then you should be aware that you have to throw it. You must not be too attached to it. So use one word, one thing, something that is meaningless – for example, hoo. It has no meaning. Aum is basically the same, but it has begun to have meaning now because we have been associating it with something divine.
The sound should be meaningless, just a meaningless word. It must not convey anything, because the moment something is conveyed the mind is fed. The mind is fed not by words but by meanings. So use some word like hoo; it is a meaningless sound.
And, really, hoo is more than a meaningless sound, because with hoo an inner tension is created. With the sound hoo something is being thrown out. So use a word that is throwing something out, which is throwing you out, not one which is giving you something.
Use hoo. With hoo you will feel that something is being thrown out. Use the word when the breath is going out and then make the incoming breath the gap. Balance it: hoo, then the incoming breath as the gap…then again, hoo. The word should be meaningless; it should be a sound rather than a word. And emphasize the outgoing breath. The word, the sound, has to be thrown in the end, so it should not be taken with the ingoing breath.