If you have a consistent meditation or yoga practice, you may already be familiar with mala beads.
Mala beads, also known as japa malas or simply malas, are traditional prayer beads used by various religions for centuries, including Hinduism and Catholicism.
Currently, they can be utilized as a tool for mindfulness, without any religious connotations. Typically, a mala consists of 108 beads and a guru bead that is larger than the rest of the beads and may have a tassel attached.
What Are Mala Beads?
Mala beads are a general term for prayer beads used in Buddhism. The term comes from Sanskrit and means "Heavenly Garland".
In present day, Mala beads have become a common fixture in Tibetan Buddhism and various sects and schools of Buddhism, with origins tracing back to 3,000 years ago during the formation of modern day Hinduism.
Mala beads consist of 108 beads and a larger guru bead. They have been traditionally used in meditation and prayer, with each bead representing a mantra, prayer, or affirmation.
The Mala beads are typically held by practitioners in one hand, with the thumb used to count each bead as they recite their mantra or prayer. The larger guru bead, placed at the end, symbolizes the completion of the practice. This meditative ritual of counting each bead brings focus and calm to the mind.
Mala beads have gained popularity in recent years for their spiritual and visual appeal, serving as a reminder for many individuals to remain centered and mindful throughout their daily routines.
The Benefits of Mala Beads
Mala beads can assist with various facets of meditation, leading to a variety of health benefitsTrusted Source. Scientifically-backed effects include reducing stress, enhancing sleep quality, and lowering blood pressure, among others.
While it may seem simple, meditation can be challenging for some individuals, particularly when starting out, as it requires constant focus and concentration. To assist with this, mala beads can be used.
Mala beads can help maintain focus during meditation, according to Lena Schmidt, a certified yoga instructor.
Schmidt outlines the benefits of a mala for improving meditation:
- For effective mantra repetition, gently touch each bead as you recite the mantra, allowing you to easily keep count of the number of repetitions.
- The continual motion of your fingers along the beads assists in grounding your mind and body.
How do I use Mala Beads?
Mala beads can be utilized in various ways during meditation, including breath control and mantra repetition, which are both ideal techniques for beginners.
Controlling your breath
By focusing on your breath, you can engage in a type of meditation that can be utilized in any location. This method is not only convenient, but it can also greatly benefit your well-being.
To use mala beads for controlling your breath:
- Hold the mala using one hand.
- Position the string to lay smoothly on your fingers for easy movement. Wrap two fingers around one of the beads next to the guru bead, using your thumb and middle finger as many religious traditions advise against using the index finger.
- Inhale and exhale for one full breath.
- Finish at the guru bead to complete 108 breaths.
- Use your fingers to move to the next bead, taking a breath after each one.
- To perform another round, simply reverse the direction of your finger movement until you reach the guru bead once more.
Repeating a mantra
A mantra is a tool that can be utilized during meditation to aid in maintaining focus and awareness. "Om" is a widely known example, although there are numerous alternatives available.
Craft your own personal mantra for a sense of reassurance and serenity. Consider phrases like “I am secure,” “I am peaceful,” or “I am confident.” Your chosen mantra can be tailored to fit your specific circumstances.
To properly utilize mala beads in conjunction with a mantra, simply follow the same steps used for regulating your respiration. However, instead of breathing in and out at each bead, recite your mantra. Whether you choose to vocalize it softly, speak it confidently, or repeat it mentally is entirely up to personal preference.
Outcomes of Mala Beads Meditation
Experience additional benefits in your life by incorporating Mala beads into your meditation practice. The repetitive movement of using a Mala encourages focus and inner calm, leading to enhanced self-awareness and introspection, on top of the traditional benefits of meditation.
Mala meditation can aid in personal growth and development for individuals of all backgrounds. It has been particularly beneficial for those recovering from addiction, as it promotes mindfulness and emotional regulation, decreasing the chances of relapse.
For individuals seeking a sense of purpose, Mala meditation can bring a feeling of tranquility and understanding, helping them to form a stronger connection with their inner selves and aspirations.
Individuals experiencing grief have shared that practicing Mala meditation has led to feelings of inner peace and solace. Additionally, those facing anxiety have found it to be a beneficial tool in fostering resilience and effectively coping with stress.
Experience the multitude of positive results that people have achieved through Mala meditation.
Choosing your Mala Beads
Choose from a variety of styles and colors when selecting a mala. The beads are composed of different materials, such as seeds, precious or semiprecious stones, wood, and more.
As an expert in products promoting calm and relaxation, it is crucial to select beads that provide a positive sensory experience. The decision is ultimately personal, as there is no definitive option.
“Look for a mala that speaks to you,” Schmidt says.
When considering a particular mala, it is recommended to ask yourself:
- Is it beautiful to me?
- Does it feel good to touch?
- Is it made out of a stone or seed that has a special meaning to me?
If your answer to any of these is “yes,” the mala should work just fine for you.
How important is the number of beads?
The traditional mala necklace is composed of 108 beads, a number that holds significant meaning in both Hinduism and Buddhism.
If the current number of 108 beads exceeds your desired length, alternative malas with 54 or 27 beads can be found. As suggested by Schmidt, certain full malas incorporate beads of varying shapes after every 27th bead. This method aids in keeping track of repetitions and allows for a shorter meditation using 27 or 54 beads.
Conclusion
While aesthetically pleasing and comforting to the touch, Mala beads serve a greater purpose than just being a fashionable necklace. As powerful tools, they can greatly aid and enrich mindfulness practices through their use.
Some individuals who incorporate mala beads into their meditation routine have reported improved concentration and a more fulfilling meditation experience.
When selecting a mala, it is not necessary to include costly materials such as gemstones. Simply choose or create one that resonates with you.
