Meditating with a mala is a magical experience because it combines various sacred practices into one meditation, such as mantra, gemstone therapy, acupressure, breathwork and mindfulness. In today’s episode, I’ll show you how to meditate with a mala, so you can deepen your spiritual awareness, connect with your highest intentions and calm your body, mind and spirit. If you’re ready, grab your mala and let’s go.
Intro: You're listening to The Prana + Patchouli Podcast with me, Amy Davies. I'm a restorative yoga teacher and every week I'll be sharing practice tips, spiritual tools, breathwork and guided meditations to reduce stress and raise your vibration. If you haven't already, be sure to hit subscribe, so you never miss an episode.
Malas have 108 beads made of gemstones, rudraksha seeds, sandalwood or rosewood and one guru stone (the 109th stone which acknowledges our connection to the divine).
They often carry unique vibrations and healing energies and can be used to deepen your prayers, meditation practice or set intentions.
With that being said, this is also the perfect practice for beginners because it helps to focus your energy and attention if your mind easily wanders.
Today, I’ll lead you into a mala meditation, then you can try it on your own. If you don’t have a mala, perhaps this will inspire you to get one, so you can explore the method in your meditation practice. Either way, you can still visualise yourself going through the motions with me now.
Before you begin, you’ll want to choose your mala based on the crystal or gemstone that carries the energy you want to cultivate. My favourite mala is white jade that I reach for whenever I want to invite in peace and my highest potential. I also have others for connection, flow and strength.
Then, you’ll hold the mala in your dominant hand, between your thumb and middle finger. (FYI - The index finger is believed to represent the ego so it isn’t recommended to turn the beads).
Start with the bead to the right of the guru bead - the single bead between the crystal, gemstone or tassel.
Move your thumb forward slowly across each bead, turning the bead between your finger and thumb. This is a tactile way to direct your energy and attention.
But one thing is for sure - your mind will still wander. This just means that you’re human! Notice that, and without any judgment, return to your mala beads, your breath and your mantra (which we’ll talk about in a moment). Meditation is a practice, and there’ll be hard days and easy days, so promise me that you’ll treat yourself with patience, grace and love? It’s in that space of quiet observation that we connect with our highest selves.
You’ll take a deep inhale and exhale, on each bead, as you repeat your mantra. This is a word or phrase that invokes the feeling you want to cultivate as you meditate.
Today, I’m going to choose: “SERENITY”, in honour of stress awareness month this April.
Close your eyes as you’re doing this, focusing on the third eye point.
Sit cross-legged on the floor, or in a chair, with your feet planted firmly on the ground.
Wherever you are, get comfy and go with the flow!
You’ll go round 108 times, saying your mantra (either silently or out loud), pressing gently into each bead as you breathe.
SERENITY… SERENITY… SERENITY…
Invite in that feeling as you inhale, and release all resistance as you exhale.
SERENITY… SERENITY… SERENITY…
Continue the meditation on your own now, in silence, or listening to music. I’ve also created a Calming Meditation Playlist for you, that I’ll link in the show notes.
Once you’ve made it around 108 beads, you’ll reach the guru bead, which signifies a moment to pause and just be. Here, you can thank yourself for taking the time to sit in stillness.
If you want to continue meditating, go back in the direction you came.
And that’s the complete practice!
You can use this casually as you go about your day, or in a deeper, meditative state. It will support you whenever you want to reconnect with yourself and your highest intentions.
While mala beads are often worn as beautiful jewelry, they are sacred tools, so take good care of them. Don’t let anyone else touch your mala, and be sure to cleanse it regularly, either in the moon or sunlight.
Enjoy this practice, and if there’s someone you know that might appreciate it too, I’d love for you to share the link to this episode with them. It’s one small way to make a difference!
So I’ll leave you with this week’s mantra (and I’m having lots of fun coming up with these because mantras really are a powerful part of my own spiritual practice!):
I live with intention.
Take that with you, repeat it as a loving reminder whenever you need it, and I’ll see you back here next week. Thanks so much for listening!
Outro: I really hope you loved this episode of The Prana + Patchouli Podcast. If you want more support and inspiration for your practice, then be sure to join our community of seekers, feelers and dreamers, by signing up for my weekly emails at pranapatchouli.com. You’ll also get my free mini retreat to help you stress less and restore peace right away. I’ll be back next week with a brand new episode, so until then, from my heart to yours, Namaste.