
Mala beads are a set of beads traditionally used in prayer and meditation. They are commonly known as japa mala or simply mala and are a type of prayer bead. They have been used for centuries by a range of religions, from Hinduism to Catholicism. Today, they are sometimes used as a mindfulness aid without any religious affiliation.
Mala beads can help with different aspects of meditation, which is linked to a range of health benefits. They can help reduce stress levels, improve sleep, and lower blood pressure, among other things. The repetitive movement of your fingers across the beads helps ground you, and touching each bead as you say a mantra helps you keep track of how many times you’ve repeated it.
There are 108 beads in a mala, which is a sacred number in Hinduism and Buddhism. The guru bead is the largest bead and often has a tassel. It represents the sacred bond between the student and teacher.
To meditate using a mala, find a comfortable, well-aligned position. You can keep your eyes open with a soft gaze or close them gently. Minimise external distractions and breathe slowly and deeply. Hold the mala in your right hand and use your thumb and middle finger to count each bead by touching the gemstone or seed as you recite your mantra. Pull the bead towards you with your fingers as you complete the mantra and move to the next bead. Continue until you reach the guru bead.
Characteristics | Values |
---|---|
Number of beads | 108 beads, though some have 54 or 27 |
Purpose | Spiritual growth, reaching a higher state of mind, counting mantras, calming anxiety, setting intentions, etc. |
How to hold | In the right hand, draped between the middle and index fingers, or in the left hand with the index finger and thumb lightly grasping the bead |
How to use | Move one bead at a time, focusing on a breath or mantra with each movement |
How to wear | Around the neck or wrist, or wrapped around the wrist |
How to store | In a small bag or storage box |
What You'll Learn
Choosing a mantra
When selecting a mantra, it is important to be clear about your intention. You may want to try out different mantras and see how they make you feel. The mantra you choose should feel reassuring or calming to you. It can be helpful to create your own mantra that feels personal and powerful to you. For example, your mantra could be "I am calm", "I am safe", or "I am loved".
In the yogic practice, a mantra is a Sanskrit word believed to have special powers to transform consciousness, promote healing, or fulfil desires. A Buddhist or Sanskrit mantra is either given to you by a teacher or chosen by yourself.
Some popular mantras include:
- "Om", which is considered a sacred mantra representing the vibration of universal consciousness
- "Be the change you wish to see in the world" - Gandhi
- "Om Mani Padme Hum" - a Buddhist mantra
- "I am that I am" - a verse from the Hebrew Torah
- "Aham Prema", a simple mantra to bring peace to the mind, body, and spirit
- "Om Gum Shreem Maha Lakshmiyei Namaha", which is believed to increase the flow of abundance by asking Ganesh to remove obstacles
Remember, there is no right or wrong mantra, and you can always change or create a new one that feels aligned with your intentions and current situation.
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Holding the mala
In the Hindu tradition, the mala is held in the right hand as the left hand is considered unclean in India. In the Tibetan tradition, there are no specific rules about how to hold the mala, but some believe that holding it in the left hand symbolically represents bringing forth blessings and virtue.
When holding the mala, drape it across your middle and index fingers, or your middle and ring fingers. Starting at the guru bead, use your thumb to count each smaller bead, pulling it towards you as you recite your mantra or prayer. The index finger is usually extended away from the hand and should not be used to count the beads as it is believed to represent the ego.
If you are using the mala for breath control, place two fingers around one of the beads next to the guru bead and complete one full breath. Then, move your fingers to the next bead, breathing in and out once per bead. Finish at the guru bead to complete 108 breaths.
If you are using the mala for a mantra or prayer, hold it in the same way as you would for breath control. Instead of exhaling and inhaling at each bead, repeat your mantra or prayer. You can whisper it, say it aloud, or stick to a mental repetition.
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Breathing techniques
Slow and Controlled Breathing
It is important to breathe slowly and deeply during meditation. This helps to relax the body and calm the mind. Focus on inhaling and exhaling slowly through your nose, using diaphragmatic breathing. Feel your belly expand outwards as you inhale, and contract as you exhale. This type of breathing helps to initiate a steady, repetitive physical motion that relaxes the central nervous system.
Synchronizing Breath and Mantra
You can synchronize your breath with the chanting of your mantra to further enhance your focus. Pull each bead towards you as you complete a mantra, moving to the next bead. This helps you keep track of your mantras and ensures you are fully present and focused during your meditation.
Counting Breaths with Beads
You can also use the mala beads to count your breaths. Hold the mala with one hand and drape it across your fingers. Place two fingers on one of the beads next to the guru bead, usually the thumb and middle finger. Complete one full breath (inhale and exhale), then move your fingers to the next bead, breathing in and out once per bead. Finish at the guru bead to complete 108 breaths.
Pausing Between Inhale and Exhale
When using mala beads for breathing meditation, you can add a pause of 1-2 seconds between inhaling and exhaling. This helps you to focus on the sensation of each distinct step of the breathing process.
Combining with Mantra Recitation
While using the mala beads to count your breaths, you can also recite a mantra at each bead. This combines breath control and mantra repetition, enhancing your focus and presence during meditation.
Remember, the most important aspect of meditation with mala beads is to stay focused and present. The beads are a tool to guide you and bring you back to your breath and your intentions if your mind wanders.
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Counting mantras
To count mantras using mala beads, hold the mala in your right hand and use your thumb and middle finger to count each mantra by touching the bead during the recitation of the chant. On each recitation, lightly pull the bead towards you with your fingers as you complete the mantra and move to the next bead. The index finger is extended away from the hand and should not be used, as it represents the ego. The large guru bead should not be counted or touched by the thumb. It is used as a marker for the starting and ending point of the recitation.
Continue pulling the beads with your fingers for each mantra until you end at the guru bead and have completed 108 repetitions. If you have a bracelet with 27 beads, you will need to repeat this three more times. You can continue with the practice of chanting 108 mantras.
Keep your mind focused on the mantra and centred on the feeling of the thumb touching the mala bead. When thoughts arise, shift your attention back to the chant and the mala. Experiment with the tempo of the mantra recitation to find the pace that is most able to focus your attention. Some yogic and Buddhist traditions synchronize the breath with the chanting to further focus the mind.
A mantra can be a word, series of words, or a phrase with a powerful meaning, often chanted to discipline the mind as an aid to meditation. While a mantra is repeated, it acts as a point of focus to help unify the mind. The purer of heart the practitioner is while repeating the mantra, the deeper the effect, and the calmer and more unified they become in their meditation.
Some examples of mantras include:
- "Om Shanti Shanti Shanti" - Buddhist and Hindu, the starting of Om followed by peace of mind, peace of body, and peace of speech
- "Om Mani Padme Hum" - Buddhist
- "I am that I am" - One of the Hebrew Torah’s most famous verses
- "Every day in every way I’m getting better and better" - Laura Silva
- "Om Gum Shreem Maha Lakshmiyei Namaha" - increases the flow of abundance in asking Ganesh to remove obstacles blocking your way
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Mind-body healing
Meditating with mala beads can be a powerful tool for mind-body healing. The beads are traditionally used in prayer and meditation and are said to have specific healing powers that can benefit your body, mind, and heart.
- Choose a comfortable and well-aligned position for meditation. Traditionally, meditation is practised seated on the floor, with cushions or folded blankets under the sitting bones to keep the back comfortable. If seated in a chair, place your feet flat on the floor and keep your spine straight. You can also choose to stand or walk during your meditation practice.
- You can choose to keep your eyes open with a soft gaze or gently close them to bring your attention and awareness inwards. Minimise all external distractions by meditating in a quiet, dimly lit room.
- Take slow, deep, and relaxed breaths. Breathe slowly in and out through your nose, feeling your belly expand outwards with each inhalation and contract with each exhalation.
- Hold your mala beads in your right hand, draped between your middle and index fingers. Starting at the guru bead, use your thumb to count each smaller bead, pulling it towards you as you recite a mantra or prayer. The index finger is extended away from the hand and should not be used for counting.
- Continue moving through the beads, reciting your mantra or prayer with each bead. You can chant aloud, whisper, or repeat mentally—whatever feels most comfortable.
- When you reach the guru bead again, you will have completed a full cycle. Come out of your meditation gently by sitting in silence for a few moments and taking deep breaths.
- With regular practice, you will be able to slow down your mind and improve your focus. Remember that meditation is a process of slow healing, and it takes time and practice for the mind to effectively slow down and concentrate.
In addition to the meditation practice, you can also wear your mala beads as a reminder of your intentions and to promote mind-body healing throughout the day. The simple act of touching or placing the beads on your body is believed to transmit their healing powers. You can also choose to wear them inside your clothing to protect their energy and prevent them from being damaged.
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Frequently asked questions
Mala beads are a type of prayer beads that have been used for centuries by a range of religions, from Hinduism to Catholicism. They are commonly known as japa mala or simply, mala.
To meditate with mala beads, you can use them in conjunction with breath control or mantra repetition. For breath control, drape the mala across your fingers and place two fingers around one of the beads next to the guru bead. Complete one full breath (inhale and exhale) and move your fingers to the next bead, breathing in and out once per bead. For mantra repetition, follow the same process but instead of controlling your breath, repeat your mantra.
A mantra is a phrase, word, or sound used to help focus your awareness during meditation. "Om" is a common mantra, but you can also create your own.
There are differing opinions on which hand to hold mala beads in. In India, the left hand is considered impure, so the right hand is used. In the Hindu ways, the left hand is considered unclean, so the right hand is also used. However, the Tibetan tradition says that there are no specific rules.
Choose a mala that speaks to you. You may be drawn to a particular colour combination, certain gemstone energy, or a more organic quality.