All the pooja prakriya has been taken from vedic yagya & practices. Pooja has many types as it can not be rendered to specific practice. Pooja essentially means offering of flower. But actually it involves fruits, sweets and other sarwik matter that helps us to tone down our ego https://twitter.com/sambhashan_in/status/1294285291918827520
Om: before starting pooja we chant om. Usually people do 3 times. Why?
In naad yoga, we send vibrations all the way down. (Refer to my previous blog on naad tattva: https://www.sanatancosmos.com/post/naad-tattva-bharat-s-rich-shastriya-sangeet-music)
The naad tarang (vibration) travels through each nadi (नाड़ी )that redirects the pranic force. Notice that aum has only sounds unlike beej mantra. This is advantageous for everyone. We can also do dhyana on AUM. Even if someone does Brhamari pranayam with either aum or any...
..one of the sounds of aum (अ/ओ/म) calmenss in nadis will arrive.

Mantra: As mentioned already about naad tattva, sounds travelling inside travels through chakras. Any mantra would do great. If you dont know any mantra, aum is enough. Dhwani has patterns attached to it.
These patterns are tarang. Invoking unimaginable things. Rishis stated that anu (atoms) in the body and मांसपेशि can be manipulated as well. But these things are way too advanced. Mantras helps us direct our focus inwards.
Arpan: arpan/ offering is done for two reasons: 1. Increase Focus and reduce ego and 2. To create a spiritual ambience in the room. It is important to notice that a person with impurities of mind should not enter the room without getting rid of them.
Murti or no murti?
That is totally upto you. Murti isnt necessary. Murti is just a pratima (an image) through which we meditate on a form. It is important to understand that murti without pran prarishtha cant be regarded as deva (God doesn't exist in hinduism. Ishwara, bhagwan)
Jyoti: The most important aspect of abhishek/upasana/pooja is jyot. Without this there is no meaning. Why?
We are created from 5tattva. If we toiling day and night, a time comes when our tej (aura) gets dull negativity engulf the mind. If this continues for a long time...
...then a person might face psychological challenges. Ayurveda has the solution for this: BHUTSHUDDHI. Bhut means 5 elements. Each element can be cleaned by certain things. Less people know that tej can be purified by 4 elements itself. Water, air, fire, earth.
Water, when we take shower. We also need earth energy absorbed by our heels. Similarly, exposing body to jyoti or yagya begins the purification process of bhut. It is requested that if you want to go for a bhut shuddhi process, contact an ayurvedic expert.
For the purpose...
...of pooja, jyoti will do well enough. "You won't get anything if you dont absorb it"

Aarti: again an agni process. This time agni is in rotation. Many times you will see it with camphor or ghee or oil. These are objects that leaves its trace in the air. It is for tej as well
It is important to understand that aarti may or may not need a murti. We can do it on water bodies like ganga or even akash. This is why after aarti we walk around the house with aarti.

Vrat: it helps in digestion process for sure. Fasting when it is recommended should be..
..followed (not compulsory) because certain days kapha could be a lot higher. Example monsoon. This can help in reducing risk of ailment. It is important to understand that too much of it can also deteriorate health. If one do not wish to fast, he should follow the yogic diet..
..which is eating timely and less.

We don't need to stick to traditions. Traditions are for people who do not know reasons. Believing is not enough. Certainly, comparing it with science is no good either. "Dharma doesn't have science, science is becoming dharmic" -dhyanastha
Please read this thread on pooja and reasons.

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