Meditate with a mala necklace: Here’s how

A mala necklace should help you to strengthen concentration and mindfulness. The prayer wreath comes from Hinduism and Buddhism, where it is used to recite mantras.

In Buddhism, the mala necklace serves as a practical aid in meditation. It is designed to help the meditator find inner peace by focusing the concentration on an object (beads on the necklace) and a mantra that is repeated as each bead is touched. The chain is also a popular piece of jewelery and is integrated into mindfulness exercises.

What is a mala chain?

A mala chain is a prayer chain. Similar to the rosary in Christianity, the mala is used in Hinduism and Buddhism. “Mala” comes from Sanskrit and is translated as “prayer beads” or “meditation wreath”.

This is what makes a mala necklace:

• 108 beads made of wood, seeds or natural stone

• Four sections of 27 beads each

• A larger “guru bead” that marks the start/end of a round

Many mala necklaces also have a tassel or small pendant adorning the “guru bead”.

The number 108 has different meanings depending on the source. Some traditions speak of 108 main energy channels in the body. So, in a mantra meditation, the mantra should be repeated 108 times in order for it to fill the entire body and mind.

The scriptures of the Buddha were also collected in 108 volumes. That’s what these teachings are about

1. to transform his passions
2. develop mental qualities
3. to overcome heart troubles,
4. develop noble qualities.

This is symbolized by the four areas of the mala chain.

By the way: Unlike in Christianity, where the rosary is only intended for believers in prayer, the mala necklace is suitable for anyone who wants to wear it for meditation or as a piece of jewelry. The mala is a kind of tool or counting aid to increase your concentration and mindfulness.

Mala chain: effect and application

A mala chain serves primarily as a counting aid in a mantra meditation. You don’t have to concentrate on counting, you can concentrate on the mantra in peace. The mala chain is said to have a relaxing and at the same time focusing effect during meditation.

To do this, you take all the beads in your hand one after the other during meditation and repeat the mantra once for each bead. This strengthens the attention and concentration during meditation.

There is scientific evidence on the health benefits of meditation, but none that extensively addresses the effects of a mala chain. However, it is likely that the positive effects of meditation will increase if the mala chain motivates you to meditate more often and helps you to concentrate better.

Practical instructions: How to meditate with the mala

When you meditate with a mala chain, your hands are busy while you mentally let go and find deeper inner stillness.

How to meditate with a mala necklace:

1. Sit in a comfortable meditation position.
2. Take the mala chain on the guru bead in your right hand (left hand for left-handers).
3. Hold the remaining length of the chain in your left hand (right hand for left-handers: inside).
4. Always start with the guru bead. This is not counted. So the round starts with the first bead after the guru bead.
5. Begin your meditation by reciting a mantra of your choice. Say it out loud or say it silently. You can read about what you can say as a mantra here: Mantra meditation: Meditating with repetitive chants
6. For each repetition of the mantra, slide one bead clockwise through your fingers. To do this, form a ring with your thumb and middle finger. Gradually push the beads forward.
7. Always end the meditation at the guru bead.

Of course, you don’t have to stop after one round. If you want to continue meditating with the mala, do not go over the guru bead, but change direction and repeat your mantra until you get back to the guru bead.

Tip: If you are new to meditation, also read this guide: Learning to meditate: tips for beginners

Make your own mala necklace

If you make your mala necklace yourself, you can give it your own personal touch. To make your own mala necklace you will need these materials:

• 108 beads, for example made of wood or natural stone
• a guru bead (i.e. a slightly larger bead)
• solid thread
• Scissors
• optionally a pair of tweezers or pliers

Use a few short strands of thread to tie a small pendant, the tassel. Fix the thread to the tassel with two ends of the same length. Thread the guru bead onto the thread. So you know where the round starts/ends. Then thread the 108 beads onto the thread and knot the chain at the end. If you like, you can mark each of the four sections with a special bead.

Here you can find a video guide:

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