Find a quiet space and sit in a comfortable position. ​

Clarify the intention of your meditation and choose your mantra or affirmation. 

Take a deep inhale through your nose and exhale out of your mouth. Repeat 3 or more times.

Hold your Mala in one hand, draped between your index and middle fingers. Beginning with the first small bead after the large guru bead, use your thumb to pull the beads through your fingers. The index finger represents 'ego' and is not used to turn the beads.

Focus your attention on your mantra or affirmation. As you pass each bead through your fingers recite your mantra or affirmation.

Once you have travelled around your Mala and have returned to the guru bead, this signals time for reflection. Give gratitude to teachers and the most important people in your life. This signifies the end of your meditation.

Sit quietly for a few minutes after you are finished. Resolve to be mindful as you get up and go about the rest of your day.