Ways to Reduce Stress

xanthostemon chrysanthus

Tell a friend you have taken up bead meditation and said ‘friend’ may suddenly look askance, thinking you have gone ‘weird. ‘ But being in touch with your inner ‘flower child,’ can have untold benefits in combating  stress and potentially improving daily life, memory, concentration and overall well-being.

I was introduced to bead meditation some years via after my yoga class, and have to say that I experienced many benefits of a daily five-minute practice. But lately, I have been too busy, too rushed to continue my practice. And now, as I face a stressful time in my life, I have once again turned to Bead meditation.

The practice can be done anyway and or anytime, as long as you can do it uninterrupted. Carry the beads in your bag and you can practise in those few minutes of down time, where you might be ordinarily checking social media on your phone, or whilst waiting in the car for someone, waiting for a bus/train, last thing before bed, even in the loo! For me, it seems to work best first thing in the morning, when I know that I should get up soon, but don’t want to, just yet.



Benefits I have enjoyed from Bead Meditation

  • Sense of Calm
  • Less anxiety
  • More control in crisis or stressful situations
  • Lower Blood pressure
  • More sustained attention span and improvement in effortless single focus concentration
  • Relaxed start to the day
  • Distractions from run-away thoughts or self-destructive negative thinking
  • Increased sense of compassion and empathy
  • Increased energy levels
  • Improved sense of well-being & self-esteem

The secret seems to be in keeping the mind busy on a single activity, and in doing so, worry and stress can not seep into your consciousness.  The mind will try to wander and intrusive thoughts will tug at you, and  if this happens, gently bring it back to the task at hand (sorry no pun intended there) Do this as often as you need.

“The mind is harder to control than the wind”, it was said. So now, not only can the mind be quieted by having something to do, the movement of your fingers on the beads, gives the body something to do and allows the body to feel more content and relaxed.

Prayer beads have a similar purpose, however this is more to do with religious devotion and counting prayers, which is not within my realm to recommend or discuss here. Rather than focusing on spiritual growth, secular meditation techniques such as this, emphasizes stress reduction, relaxation and self-improvement.


Wiki tells us, “Most of the ancient religions of the world have a tradition of using some type of prayer beads as tools in devotional meditation.[125][126][127] Most prayer beads and Christian rosaries consist of pearls or beads linked together by a thread.[125][126] The Roman Catholic rosary is a string of beads containing five sets with ten small beads. Each set of ten is separated by another bead. The Hindu japa mala has 108 beads, as well as those used in Jainism and Buddhist prayer beads.[128] Each bead is counted once as a person recites a mantra until the person has gone all the way around the mala, which is counted as 100, with an extra 8 there to compensate for missed beads.[128] The Muslim mishbaha has 99 beads. Specific meditations of each religion may be different.”


Start with the head bead ( the one that is large and different) and start chanting a mantra of choice ( samples shown below), and with each repetition, move your fingers along to the next bead, and repeat, until you are completely round the circle. If you have time, reverse and do the same back to the head bead again. This depends on how quickly or how slowly you chant the mantra. Choose a mantra that speaks to you.

You only have to say the mantra loud enough for you to hear. It is not necessary to sing it, or say it loudly. Don’t worry so much about your breathing technique; it is not so important in this form of meditation.


The eternal wisdom contained in the yoga texts explains that a ‘mantra’ is a spiritual sound vibration that purifies one’s consciousness and brings about ever-increasing spiritual insight and happiness. When performed as a group, you can really feel that vibration!!


  • Gauranga
  • Nityananda
  • Om Hari Om
  • Gopala
  • Govinda
  • Chaitanya Nityananda Gaurhari
  • Gopala Govinda Rama Madana Mohana
  • Haribol Nitagaur Nitaigaur Haribol
  • Madana Mohana Murari
  • Haribol Haribol Haribol

waterlilly - Copy

The following passage, from Wiki illuminates the scientific basis for claiming health benefits of meditation. http://en.wikipedia.org/wiki/Meditation

Scientific Evidence to Support Benefits

 A study of college students by Oman et al. (2008) found that meditation may produce physiological benefits by changing neurological processes. This finding was supported by an expert panel at the National Institutes of Health. The practice of meditation has also been linked with various favourable outcomes that include: “effective functioning, including academic performance, concentration, perceptual sensitivity, reaction time, memory, self-control, empathy, and self-esteem.”(Oman et al., 2008, pg. 570) In their evaluation of the effects of two meditation-based programs they were able to conclude that meditating had stress reducing effects and cogitation, and also increased forgiveness. (Oman et al., 2008)

Li Chuan Chu (2009), found that meditation enhances overall psychological health and preserves a positive attitude towards stress. (Chu, 2009)

Mindfulness Meditation has now entered the health care domain because of evidence suggesting a positive correlation between the practice and emotional and physical health.

Examples of such benefits include: reduction in stress, anxiety, depression, headaches, pain, elevated blood pressure, etc. Researchers at the University of Massachusetts found that those who meditated approximately half an hour per day during an eight week period reported that at the end of the period, they were better able to act in a state of awareness and observation. Respondents also said they felt non-judgmental. (Harvard’s Women’s Health Watch, 2011)

“Meditation as Medicine” (American Academy of Neurology) [150] cites scientific evidence from various studies which claim that meditation can increase attention span, sharpen focus, improve memory, and dull the perception of pain.

A review of scientific studies identified relaxation, concentration, an altered state of awareness, a suspension of logical thought and the maintenance of a self-observing attitude as the behavioral components of meditation;[67] it is accompanied by a host of biochemical and physical changes in the body that alter metabolism, heart rate, respiration, blood pressure and brain activation.[46][152]

Meditation has been used in clinical settings as a method of stress and pain reduction. Meditation has also been studied specifically for its effects on stress.


Some people feel meditation is an alien concept and take it like they would a bitter pill, while others embrace it wholeheartedly. Are they the less stressed?

It will be something I shall ponder about what you make of it.

schnauzer at beach



Smart phones – as dangerous as Poker/slot machines?

Slow Tech by Joe Kraus The effects of Smart phone technology on our future lives.

“The ability of our brains to pay attention to anything will be lost”

The more we multi-task, the worse we get at it!

Average of text messages sent by teenage girls a month: 4000

Changes to our brain. The long term attention, contemplative, thinking part of our brain atrophies or dies, whilst the fast thinking distractible part of our brain is stimulated to grow :
Result: Decline in creativity and insight
Intolerance of, or feeling anxious when bored
Decline in manners or consideration or attention to others

Take a break as smart phones are here to stay and are helpful when the matter is urgent.
1. Taking a walk without your phone, practise meditation, just “be”
2. Have some phone/technology down time ( one day/evening a week) Joe Kraus claims your level of focus will be much better afterwards.

Related Article:


Something to ponder about.

Therapeutic Hunger – when it is good not to finish all on your plate!

Interesting concept we can all adopt.

Abridged from:


Therapeutic Hunger: Habitual Mindless eating to Mindful eatingDSC00905

Therapeutic Hunger: Necessary for good health

I want to coin this term “Therapeutic Hunger” (TH), to differentiate it from the hunger that is associated with problem issues like famine, poverty and eating disorders.

“Therapeutic Hunger” (TH) is residual hunger that is still left when we don’t eat stomach full.  When we finish meals, and have eaten just the right quantity of food, that we don’t feel full. This sweet hunger is very therapeutic, as it helps optimise digestion, proper absorption of nutrients, and enough space for elimination of waste.

TH is a signal for body organs to more efficiently. Our body parts have evolved to work in such a way, so as to conserve energy. They will not perform any unnecessary work. So when there is plenty of food supply, they don’t need to extract nutrients most efficiently or digest fully. Also abdomen is like a food processor, when filled over the limit it can’t process food very well. It needs space to digest the food.

Thus if we make it a habit to always eat just the amount of food, so as to leave some “Therapeutic Hunger” (TH). It will improve health by controlling weight, digesting food, absorbing nutrients. It seems hard in the beginning, but later it feels good like sweet hunger. That remaining hunger is a very good feeling, and one can enjoy various tastes of the foods, digestion and good health.

Now a days, when we are used to eating on fixed time and fixed amounts. We have time for breakfast, lunch and dinner. The serving sizes are also more or less fixed, as suggested by food recipes. Even the most weight loss programs suggest the size of meals. Instead of habit of eating at fixed times, and fixed quantities, we should build or senses to eat when we are hungry and the right amount for individual need. Dependence on stimulating agents like coffee, team, alcohol, tobacco etc. also doesn’t help. These substances mask our senses and we slowly lose control.

  • Always leave some space for food to process, and digest. No over eating.
  • Enhance your senses, move from habitual Mindless eating to Mindful eating.
  • Food is just one channel of life force, there are others. Don’t ignore other forces that sustain life – breathing, sun, and other cosmic energies. When you eat less, body will automatically draw more from other life forces.