If you're new to meditation, practicing with Mala Beads is a great place to start.
Here are some simple steps for incorporating Mala Beads into your meditation practice:
If this is your first time using a Mala, start by holding it out in front of you so we can look at its layout. The tassel represents an endpoint, signifying you've gone all the way around the Mala for a complete meditation cycle. There are 108 beads in the necklace loop. Between the tassel and necklace loop, there is one single bead called the guru bead.
You start with the necklace in your dominant hand, tassel facing you. Begin with the bead to the right of the guru bead. Gently turn each bead individually in your fingers, making your way slowly to the next bead.
When turning the beads, try not to use the index finger, which is believed to represent the ego self. Try instead to use your thumb to turn the beads. You can use your thumbnail to pull the bead towards you, or you can use your thumb to rotate the bead by turning it and moving it to the next. You will notice hand-knotting between each bead; this is meant to help ease the practice of transiting from bead to bead.
Invite your Breath
On each bead, invite a slow, deep inhale and gently exhale. Then move to the next bead. Slow, deep inhale and slow, deep exhale.
Invite your Mantra
With each bead, invite a gentle breath and try silently repeating your desired mantra to yourself. For example, an affirmation-based mantra, such as an "I Am statement."
On each bead, inhale "I Am" and then exhale a word that embodies how you want to feel at that moment. It can be worthy, abundant, patient, intuitive, etc.
Inhale "I Am" and exhale your word with each bead. You can also meditate on one word, such as grounded, gratitude, or love.
Once you have made it around 108 beads, you will reach the guru bead. The guru bead signifies a moment to pause and sit in reflection. Here, you can thank and honor your guru, your highest self, spirit guides, ancestors, God, your mantra, and or yourself for taking the time to practice sitting in stillness.
Meditation can be difficult on its own, but if you add a more intentional practice to your sessions with a mala necklace and intuitive mantras, this can prove immensely beneficial. You will notice an improvement in the quality of your mindfulness practices which will support your healthy lifestyle.