Скачать или смотреть Easiest Meditation for Beginners without a Guru

What You Need:
Mala Beads: A mala is a string of 108 beads, plus one larger bead called the "guru bead" or "meru bead." It's used to keep count while chanting.

Mantra: A mantra is a sacred sound, word, or phrase that you repeat to yourself. Popular mantras for beginners include "Om," "Om Namah Shivaya," or "So Hum."

Steps to Practice Japa Chanting with a Mala:
Find a Comfortable Spot:
Sit in a comfortable position with your spine straight. You can sit on the floor cross-legged or on a chair.
Take a few deep breaths to relax.

Hold the Mala Properly:
Hold the mala in your right hand, and drape it over your middle finger.
Use your thumb to move the beads. Avoid using the index finger, as in traditional practice, it represents the ego.

Start with the Guru Bead:
Locate the larger bead (the guru bead). This is where you begin and end your chanting.
Do not count the guru bead; just use it as a marker to know when you have completed a round.

Chant Your Mantra:
Close your eyes and focus on your breath.
Start with the first bead next to the guru bead.
As you hold the bead, chant your mantra out loud, whisper it, or repeat it silently in your mind.
After chanting once, move to the next bead using your thumb. Repeat the mantra for each bead.

Move Around the Mala:
Continue until you reach the guru bead again, chanting on each of the 108 beads.
If you wish to do another round, do not cross over the guru bead. Instead, turn the mala around and go back the way you came, reversing direction.

End with Gratitude:
When you finish a full round, take a moment to sit quietly, feeling the vibrations of the mantra.
You can hold the guru bead in your hand and silently thank it for guiding your practice.