Using a Mala
How to use a mala for repetition of mantra or for meditation
Using a mala (string of beads) is a very effective tool to improve concentration. It has been tried and tested by many different cultures throughout history.
Stillness is a requirement of most meditation techniques and with it comes the danger of sleep or drifting off into the realms of imagination.
When holding beads, the body is mostly still there is just a little movement of the fingers as you move from bead to bead.
This small movement and connection with the sense of touch helps the mind stay focused. It also has a grounding effect, so is very helpful for those of us who ‘space out’ in their meditation practice.
If you do still manage to fall asleep, you will drop your beads and that should wake you up quickly and then you can continue your practice!
Japa Yoga
“Of all the systems of yoga used to induce pratyahara (sense withdrawl) and intented to lead eventually to samadhi, japa yoga is the easiest and safest and can be practised by anyone at any time and under any conditions” Meditations from the Tantras
Japa means “to rotate”.
Japa yoga means union of the self with the highest existence through the rotation of consciousness.
To practice Japa yoga you need a mantra and a mala or rosary. A mala is a string of beads usually 108. There is a special knot inbetween each bead called the ‘knot of creation’ the Brahma granthi.
The Sumeru is an extra bead a marker, it is offset from the main loop of the mala. The sumeru helps us to know if we have become distracted.
Mantra
Different traditions will use different mantras. Some mantras are given by a guru or teacher. It is fine to just use the mantra OM.
Different types of Japa:
- Baikhari (Audible) – useful for beginners
- Upanshu (Whispering) – lip movement but alomsot no sound
- Manasik (Mental) – most powerful
It can work very well to connect the mantra, and the movement of beads with your breath.
This could be simply breathing in as you hold one bead and repeat your mantra, and then move to the next bead and breathe out and repeat your mantra.
How to hold the beads
- Loop the mala over the ring finger of your right hand, hold the first bead just above the sumeru with your middle finger and thumb.
- Use the middle finger and thumb to roll the beads towards you.
- You can repeat your mantra on each bead.
- When you come to the sumeru turn the mala around rather than crossing the sumeru.
- You can hold your mala on your knee or infront of your heart centre.
Looking after your mala
In some traditions it is recommend not to wear the mala you use for your meditation practice and to keep it in a bag or wrapped in a cloth when not in use.
Advice for practice
In Japa there should be not strain, or tense concentration. Do not worry yourself about distractions.
No supression of thoughts, just relaxed awareness, remain an impartial witness to thoughts, samaskaras (past impressions) as they come and go.
