---

---

Mantras to Stay Centered

As we enter the holiday season, being mindful and in the moment will help ease the stress of this busy, stressful time, as well as alleviate depression and anxiety.

Meditation is a powerful practice that allow us to be mindful and in the moment.

And what better tools to compliment this than with mantra using a mala. Mantras bring our mind to manifest, and mala allows us to focus. Both together keep us mindful with a purpose through breath.

SEE ALSO: 25 Universal Spiritual Quotes To Live By

Mantra

Mantra is the process of anchoring the mind, also known as “mind track.” The seed word is (bija), along with the phrase repeated (japa), which assists to manifest, heal, and connect to the divine within us.

So, in meditation, when the mind wanders, we come back to the mantra to focus and connect with our breath.

“What is a mantra? Mantra is two words: ‘Man’ and ‘tra.’ ‘Man’ means mind. ‘Tra’ means the heat of life. ‘Ra’ means sun. So, mantra is a powerful combination of words which, if recited, takes the vibratory effect of each of your molecules into the Infinity of the Cosmos. That is called ‘Mantra.’” – Yogi Bhajan

Mala

Malas are a string of 108 prayer beads. Malas are used for keeping count while reciting, chanting, or mentally repeating a mantra or the name or names of a deity.

---

---

There are many significant reasons for why there are 108 beads on a mala—including that the diameter of the sun is 108 times the diameter of the earth, and the distance from the sun to the earth is 108 times the diameter of the sun.

Also, Atman, the human soul or center, goes though 108 stages on its journey.

Malas also act like timers for the meditator. There is a larger bead called the meru, which is not part of the 108 beads.

It is not tied in the sequence of the other beads but is the guiding bead that marks the beginning and end of the mala.

Two Mala Mantra Techniques for the Holidays

Here are two mala mantra techniques that will help you through the holiday season.

The first is a bija meditation.

1. Sit in a comfortable seated position with a straight spine. Place your left hand on your knee, either face up with thumb and index finger together (chin mudra) or palm face down.
2. Place your Mala in your right hand, hold the mala draped over your middle finger, and using your thumb to move the beads, start at the large bead.
3. Close your eyes and concentrate on your breath. Choose a seed sound like Om, love, or shanti (Peace), or any word you like.
4. Imagine there is a warm, white light surrounding you as you repeat the mantra 108 times until your fingers come back to the big bead. Then, notice how you feel before and after.

The second meditation is using a phrase, for example, “I am love and light,” or “Om Gam Ganapataye Namaha,” which is one of the mantras of Lord Ganesha, the master of wisdom and knowledge and the remover of obstacles.

You can use your own meaningful phrase. You can also dedicate the mantra to someone or to the world.

1. Pick your meaningful phrase and, just like above instructions, sit comfortably. Place your mala in your hand, starting at the big bead. Chant quietly out loud, softly, or internally while moving the beads.
2. As you repeat the mantra, envision light moving up your spine to your third eye and then back to your tailbone.
3. Keep envisioning light through each bead 108 times until back to the big bead.

Mantra mala meditations are best done first thing in the morning, as it will help you start your day peacefully, although any time will be effective.

---

---