Mala Beads – How To Be Calm Anywhere!

“You are the sky. Everything else – it’s just the weather.”
~ Pema Chödrön



Sometimes I find myself in stressful situations or noisy places where I want to calm myself, soothe anxiety or practice mindfulness, and where my normal meditation techniques aren’t effective or appropriate.

Take travel for example. Travel can mean crowded airports, uncertain schedules, crazy traffic, and jet lag to name a few common stressors. It’s not always possible to find a quiet corner, or to sit down, close my eyes and zone out.

When I travel I always wear a mala beads around my neck, or as a bracelet. It looks like fashion, but it is very functional fashion. I can discretely slip my mala off and then work the beads between my fingers.

This technique has worked miracles for me as I have sat stuck in an airport with a flight delay, or in an airplane during heavy turbulence, or in a hotel room where I can’t sleep.

As I roll each mala bead between my thumb and first finger I have a few simple options for my meditation. Here are my top four:

  1. For each bead I can consciously breathe in and then out, after which I move to the next bead and repeat. This is brilliant as a sleep aid. Sometimes I breathe in light and exhale grey – and I see the grey as fatigue, illness or worry leaving my body. Gradually the light fills me up and I come back to calm again. If you suffer from panic attacks this is great for you!
  2. For each bead I can pray for someone like this; ‘Imogen, I pray for you. I intend for you flow, health, grace, love and miracles. (or I might hold an intention for a specific healing outcome, which I name by saying ‘I intend for you ________’) Bless you.’ Then I hold their face in my mind’s eye as I breathe in and out, consciously sending love and energy to them.
  3. For each bead I can repeat a simple affirmation. One of my favourites, and the one that has been the most transformative for me over time is: ‘I love and approve of myself.’ If I am super anxious I affirm: ‘I am watched over and cradled in love. I am safe and all l is well.’
  4. For each bead I hold the face of a loved one, friend or client in my mind. Silently I say ‘I love you. I wish you well. Bless you.’ And then I move onto the next bead, choose a person and repeat the process.

I finish every round of my mala (from the marker bead or tassel, around the mala and back to the beginning) by saying ‘And it is so. Thank you, thank you, thank you.’

Many of you may already have a mala that you wear as a decorative item. Some of them are so pretty! But I promise you, the real value is in using them as a focus tool for a pathway to calm in even the most stressful situations.

Sending so much love your way, Nicole <3 xoxo


Here’s a little video of my silently praying my mala yesterday while I waited for my shuttle ride to take me to the airport:


5 Steps to Create More Serenity in Your Life

Image from FamQuotes

Image from FamQuotes

“Peace is present right here and now, in ourselves and in everything we do and see. Every breath we take, every step we take, can be filled with peace, joy, and serenity. The question is whether or not we are in touch with it. We need only to be awake, alive in the present moment.”
~ Thích Nhất Hạnh, Peace Is Every Step: The Path of Mindfulness in Everyday Life


No matter how busy your life is, it is possible to find peace in your heart. It is possible to find a place inside yourself that is still, serene and tranquil.

When we connect into that quiet place our ability to cope with life’s pressures improves. We worry less, and begin to think more clearly. We bounce back, we develop resilience, and suddenly we are less troubled by things that once drove us to despair.

Here are five simple things you can do to encourage serenity in your own life:

1. Stand barefoot on the ground. Give yourself five minutes of the soles of your feet connecting to natural earth in all her permutations: sand, stones, dirt, grass, leaves, rock. Standing barefoot connects your feet chakras back into the Earth, discharges energy and grounds you.

Image from sodahead

Image from sodahead

2. Let the sun shine on your face and be energised by the sun’s rays. Sunshine gives us Vitamin D and bio-photonic energy. Sunbathing boosts our mood and helps us draw that ‘sunshiney’ energy deep inside ourselves.

Image from quoteko

Image from quoteko

3. Breathe deep into your belly, letting each breath relax and calm you. Place one hand on your chest and one hand on your belly. Putting your hands on your body gets you out of your head and reconnects you to yourself. Breathe in slowly through the nose, letting your chest remain still while your belly expands. Let your breath slowly and guide you back to that place of peace that is found within all of us.

4. Go for a walk. Get your body moving. Breathe. Humans were designed for movement, and it is unnatural to sit still for long periods of time. Walking re-oxygenates your body, and helps get you back into a better head space. Many people find that their best ideas also come while they are walking. Go on your own, take a friend or your dog!

5. Sit quietly, even if only for five minutes. Don’t read, or text, or surf the net. Just be. BE alone with your thoughts. Be alone with nature. BE alone with wherever you are, and let that be okay.

Image from Anxiety Slayer

Image from Anxiety Slayer

Wishing you peace in your heart today, and always,

Nicole xx