Mala beads can help you with different aspects of meditation, which is linked to a number of health benefits. Meditation can help reduce stress levels, improve sleep and lower blood pressure, among other things.
But meditation isn’t always easy. Many people find it hard, especially in the beginning, to keep their mind from wandering off. Mala beads allow your mind to stay focused on the meditation journey.
- The repetitive movement of your fingers across the beads helps ground you.
- Touching each bead as you say a mantra helps you keep track of how many times you’ve repeated the mantra.
Simply paying attention to your breathing can be a form of mediation. It’s a handy one, too, since you can do it anywhere.
To use mala beads for controlling your breath:
- Hold your mala with one hand.
- Let it drape across your fingers so you can move it easily. Place two fingers around one of the beads next to the guru bead. Many people use their thumb and middle finger, as some religious traditions avoid using the index finger.
- Complete one full breath (inhale and exhale).
- 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 want to do another round, just move your fingers in the opposite direction until you reach the guru bead again
A mantra is a phrase, word, or sound you can use to help focus your awareness during meditation. “Om” is a common one, but there are countless others.
You can also create your own mantra that feels reassuring or calming. For example your mantra might be “I am calm,” “I am safe,” or “I am loved.” The mantra you repeat can also vary depending on your current situation.