Overview & Traditional Lineage
Repetition on Beads (Japa Mala) is a classical meditation rooted in Japa yoga; the 108-bead mala. One repetition per bead, once round the mala. The beads keep the count so the mind does not have to, which is more of a relief than it sounds.
Primary Goals: Focus, Anxiety. Themes: Devotion, Structure, Counting.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit upright with a mala in the right hand, or any string of beads. | 20s |
| 0:29 | Hold it over the middle finger. The thumb moves the beads. The index finger stays off it. | 25s |
| 1:05 | Find the larger bead — the meru. You start next to it and you do not cross it. | 25s |
| 1:41 | Choose your word. Om, or a name, or a short phrase. | 25s |
| 2:13 | One repetition, one bead. Say it inwardly, then move the thumb. | 30s |
| 2:50 | The pace is whatever lets the word be complete. Not fast. | 45s |
| 3:42 | Keep going. The hand will find its own rhythm and stop needing you. | 120s |
| 5:50 | When you reach the meru, do not cross it. Turn the mala and come back the other way, or stop. | 45s |
| 6:48 | A hundred and eight is a long time and that is the point. | 120s |
| 8:56 | Put the mala down. Sit for a moment with the word still going without the beads. | 45s |
Contraindications & Guidance
Gentle practice suitable for most practitioners when seated comfortably.
