How To Use Your Mala
Not quite sure how to use your mala? Here are some easy instructions for a beginner on how to use this mediation tool. We all must start somewhere right? If you don't know what a mala or Japa meditation is, you can read all about that HERE.
- Choose a spot and sit comfortably with your spine straight and your eyes closed. Take a few deep breaths to center and align yourself with your intention. I frequently play my mediation playlist during these sessions.
- If you have one, use a mantra for this practice, chanting aloud or silently. You can use your word/phrase for the year as a general use mantra or get more specific and tailor it to your current needs and struggles. Remember to keep away from phrases that speak in a negative or future tense. "I will not lose my temper" should be replaced with something like, "I am patient and kind".
- Hold your mala 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 toward you as you recite your mantra. Do this 108 times, traveling around the mala, until you once again reach the guru bead.
- If you want to continue the meditation, instead of passing over the guru bead, simply reverse direction and begin again.
Boom! Simple right? Except when you are ADD/ADHD like me, sitting still and focusing on one word or phrase for 108 beads is a struggle... and for me I had to work to that level. I think when I first began I could only keep that focus for like... 10 beads. Keep going. Keep doing it! It's not going to hurt you! ;) It might be easiest to set a specific time of day and place to do this, like in the mornings, in a quiet sun-kissed room, away from distractions.
- Francesca Schwarz