Meditation Balls

How to Steps, Benefits, History and Sizes

Meditation balls, also known as Baoding balls and many other names, all hark back to their mystical birthplace of Ancient China. This article will help you understand how Meditation balls work, as well as how they might benefit you just as they have benefited people across China for hundreds of years.

What are Meditation Balls? Meditation balls are a twin set of small metal balls designed to fit in the palm of your hand. Using only your hand muscles, you rotate the balls in a perpetual circular motion around your palm; the concentration required can reduce stress, induce relaxation and increase your hand strength.

Meditation balls have a certain mystique and mythical appeal about them; after all they do originate from one of the oldest surviving cultures on the planet. This article is going to unravel the mystery around these little balls, uncover their different names and reveal the perfect size just for you.

What are Meditation Balls and Baoding Balls?

Meditation balls also nicknamed ‘Chinese Chime Balls’ are small enough that you can cup both in a single hand. This spherical Chinese ball, as we know it, is typically hollow. The chamber inside the ball contains a chime that produces a soothing, resonant sound not unlike a small bell when it strikes the inner side of the ball’s shell thereby producing the pleasant sound with which we’ve come to associate these balls.

The Baoding balls weren’t always hollow, nor did it always produce that heavenly chiming sound.

On the contrary, the traditional Baoding ball was made of solid iron, and the main purpose for rotating the balls about in your hand was not for meditative purposes, but rather to strengthen the muscles in your hands and fingers.

Over time craftsmen and artisans started fashioning the balls out of various materials. Today they can be found in any number of metals and stones, and are available in highly decorative and artistic styles. Some of the most popular Baoding balls can be found in, agate, marble, stainless steel, jade and chromium.

Just as the materials from which Baoding balls were produced changed over time, so too did the reasons for which they were used.

As their use developed, ancient practitioners began to popularize the belief that using this type of Chinese exercise balls would activate acupressure points in the hands, the same points targeted by acupuncturists. Simulating these points increases the flow of life force energy also known as “Qi” throughout your body. These balls help start a therapeutic effect on your health and wellbeing.

Meditation balls are use to calm your mind by bringing your mind into the present moment. Baoding Balls are used more for their purported effects on your health, and for increasing your hand strength, than they are for your meditative practice.

How to Use Meditation Balls

1. Hold the first ball with your index finger, thumb and middle finger.
2. Place the second ball in the palm of your hand.
3. Make sure you keep the meditation balls separated so they are not touching one another.
4. Begin to rotate the balls, in a consistent circular motion around your palm using your thumb and fingers.
5. Remember to switch hands so that both hands get the benefit.

How Long Should You Practice

Start using the balls for 1 to 5 minutes, focus on creating a fluid consistent motion. Then move your practice from 5 to 15 minutes. It’s better to let your fingers and hand muscles build up strength first, before attempting the longer duration.

Health Benefits of the Meditation Balls and Baoding Balls

Relaxation – As a tactile experience, the repetitive, rhythmic action of circling Meditation balls in the palm of your hand can be very relaxing. Furthermore, the musical quality produced by the internal chime can help you achieve a sense of peace and harmony, as well as promoting the flow of Qi through activating acupressure points in your hands.

Stress – Meditation balls are nicknamed ‘Chinese Stress Balls’ or ‘Metal Stress Balls’ for a good reason. You might not squeeze Meditation Balls to release tension, as you might with rubber or sponge stress balls, but twirling these stress and worry balls in the palm of your hand can have the same effect as it distracts you from unsettling thoughts, thereby providing relief from your stress in any given moment.

Improves Brain Function – When you use Meditation Balls also known as ‘Metal Stress Balls’ you really need to focus on the action of rotating them in your palms, especially when you get more advanced at the activity and practice rolling them about without touching. It is believed that these types of concentration balls can help increase focus and concentration as well as self-discipline and control, all of which are conducive to improving overall brain health and function.

Dexterity – Although unbacked by science, personal anecdotes report on the use and positive effects of Baoding balls on increasing their finger dexterity, hand strength and motor skills, although it makes sense from a physiological point of view. In much the same way that bicep curls increase muscle mass in the bicep, it is only logical that repetitive exercises in the hands will have a similar effect.

Blood Flow – The act of using Baoding Balls also called ‘Chinese Medicine Balls’not only relaxes muscles and joints in the arm, but by activating these parts of the body, it also promotes blood circulation through the area. On a deeper level, according to Chinese medicine theory, it also unblocks meridians or acupoints related to the hand so Qi (lifeblood or energy) can flow more freely through the body.

How do Meditation Balls and Baoding balls Stimulate Pressure Points on your Hand?

To understand how meditation balls stimulate pressure points on the hands, it is important to have a basic understanding of acupoints in general.

According to theories of Chinese Traditional Medicine, there are points known as ‘acupressure’ or ‘acupoints’ located throughout the human body, each of which is aligned with a certain ‘meridian’ or channel that connects to different organs and organ systems, creating a body-wide network through which our energy or Qi flows.

There are more than nine acupoints located in the hand alone.

For your body to function healthily, Qi needs to be able to flow and circulate freely through this network of channels. However, through various ailments and inactivity, these channels can become blocked leading to illnesses, aches and pains manifesting at any site of the body along the affected meridian.

If these traditional theories are to be believed, the only way to restore a body to its full capacity is to activate the correct acupoints, thereby unblocking the channel and allowing the Qi to resume its normal course throughout the body.

Although its efficacy has not been scientifically proven, traditionalists believe that using Baoding Balls also called Meridian Balls or Qigong Balls can apply a mild pressure to the inner palm of the hand, activating the acupoints there and thereby stimulating the meridians or channels with which they’re associated.

Most reports are anecdotal in nature, but it is believed that using Baoding balls can clear channels that assist with everything from respiratory issues, to digestive problems, to simple headaches and neck pains.

What is the History of Baoding Balls and Meditation Balls?

Meditation or Baoding balls borrow their name from the very town from which they originate, a small town called Baoding in North China.

Their origins can be traced back to as early as 26-220 AD during the Han Dynasty when their use was first recorded, although it’s interesting to note that the earliest Baoding balls weren’t balls at all — rather they were walnuts and other small, roundish objects put to the same purpose, so it’s probably more apt to say the Baoding practice began at that time, not the balls themselves.

The earliest form of the modern Baoding Balls, as we know it, didn’t actually come along until many centuries later in the Sung Dynasty between 960-1279 AD, when walnuts were swapped for solid iron balls. Some believe these Chinese Iron Balls weren’t only used for training and strengthening hands at the time; they also believe they were used as weapons, although this has been contradicted by other sources, which suggest there is not enough evidence to prove this is the case.

There was a surge of interest on the effects of Baoding balls during Emperor Jia Jing’s rule (1522-1567) during the Ming Dynasty, which led to experimentation with the balls. This ultimately gave way to the early, hollow ball which probably most closely resembles the balls you know today.

This form of the ball gained huge popularity in China (1736-1799) when Emperor Qianlong’s doctor suggested he use Baoding balls to remedy his ailments, eventually to be superseded by the intricate, decorative Chinese meditation balls we know today.

What is inside Meditation Balls and Baoding Balls?

What’s inside the Balls is typically dictated by the type of ball you use. A more traditional Baoding ball, for example, will be completely solid in whatever type of material from which it is produced.

On the other hand, there are Baoding balls that are hollowed out and filled with materials such as sand, to give it a more weighted feel.

Finally there are the popular Meditation balls; they have an empty inner chamber which has a chime inside of it, which creates a pleasant, tinkling sound which is the most popular meditation ball.

Baoding Ball Sizes – What Should You Choose?

1. Small 25-37 mm (1 – 1.46 inches) If you have teeny, tiny hands or you’re introducing Baoding balls to your children (or you’re a child yourself!), these are the ideal size for you. Anything bigger and you may struggle to complete the circular motion required to roll the balls in your palm.
2. Medium 38-42 mm (1.5 – 1.65 inches) This size ball is typically recommended for women as the balls are most suited to smaller hands, however, it could also suit beginners of any gender so long as you’re an adult. This is because medium sized balls are considered the best for practicing rotations, particularly if you’re new.
3. Large50-52 mm (2 inches) When you have mastered the medium-sized balls, you may want to move onto a larger ball so as to challenge yourself and further your practice. These are also ideal for people with larger hands. They have a larger internal chamber and produce a more reverberant bell-like sound than its smaller cousins.
4. Extra Large 55mm (2.2 inches) These are simply enlarged versions of the 52mm meditation ball described above. With these larger balls, you can let the ball roll out over extended fingers in a larger circular motion which you are limited from should you choose a smaller option. The sound is also deeper and more resonant. These balls are recommended for experts.
5. Extra-Extra Large 60-63mm It is uncommon for people to opt for this sized ball, and is not recommended for any but the most experienced user (or unless you have extremely large hands). If you choose to use this sized ball, you should be adept at ball rolling as it is unsuitable for inexpert Baoding practitioners.

So Which Should You choose Hollow or Solid Balls

The most obvious distinction between hollow compared to solid is that hollow balls have an internal bell or chime that produce a beautiful melodic sound whereas the solid balls will be silent.

Most people use meditation balls also nicknamed ‘Chinese Jingle Balls’ in their meditation practice. They rely on the sounds the balls produce as a way to add a musical, harmonious quality as they meditate. The musical element also helps to deepen their feelings of relaxation which might lead to a more effective meditation experience.

Only the hollow version features an empty internal chamber with a chime that is capable of producing that unique sound you’re after. Also, due to their lighter weight, hollow balls are more suited to developing dexterity and coordination as they can be rotated quickly and more freely.

If you’re after the auditory element of using Meditation balls, you’ll want to select the hollow one with bells.

On the other hand, you may like to opt for a soundless ball if you’re simply hoping to improve hand strength. The main benefit to this is that you can practice with your portable balls anywhere without disturbing others around you, and you can choose heavier solid balls to work with, as these don’t require bells.

Using a heavier weight for the hands is not unlike using weights to strengthen any other part of the body. The strength of the forearms, fingers and hands, as well as the structures underlying it such as tendons and bones, can all benefit from the miniaturized ‘weight training’ offered by solid Baoding balls.

What are Baoding Balls Made of Today?

Meditation balls are produced in a variety of unique styles and materials. They’re all essentially the same spherical, smooth balls and they serve the same purpose, so what makes each one so special?

1. Silver Chrome (Steel) These most closely resemble the original Baoding iron ball from which all other balls derive. Composed of solid steel with a mirror-like finish, these are the heaviest balls and therefore the most likely to give your hand a workout. Also, they’re virtually impossible to chip or crack should you drop them. Some cultures believe the metal balls can drain your energy, so it’s advise to use ceramic, stone or wood balls.
2. Marble Fashioned from marble, these balls are typically available in an array of soft colors and light shades. Its metaphysical properties are supposed to help soothe and calm the user, as well as having a grounding effect that keeps them connected to the present moment.
3. Sodalite Cool to the touch with a glassy exterior, it’s almost like holding a miniature planet in your hand when peering into these balls. Sodalite balls are characterized by deep blue colors streaked with cloudy whites, just like the sky. These stones purportedly enhance your connection with your mind and emotions.
4. Glass Baoding balls fashioned from glass are perhaps the most simplistic and beautiful balls. Transparent and crystal clear, these will give off a terrific shine when touched by the light. They are ultra smooth to the touch, but beware they chip and crack more easily than some of their heavier cousins.
5. Stone As the name implies, stone Baoding balls are crafted from natural sources of stone such as agate, which are then polished to an ultra smooth and shiny finish that will feel frictionless in your palms. Natural stones are purported to increase your self-awareness, to heal anger and stabilize emotional instability.
6. Iron Like their chromium brother, iron Baoding balls are fashioned from metal and are therefore on the heavier side, making them more suited to hand strengthening exercises. Although they can be polished to a fine sheen and are nevertheless beautiful in their own right, they typically don’t have the mirror finish that steel does.
7. Amethyst Deep violet in color, amethyst balls are often rippled with white veins, like streaks of lightning in a purple sky, and give off an impression of hard facets that simultaneously trap and refract the light. As well as their natural beauty, they’re also supposed to protect the user from becoming intoxicated.
8. Tiger eye Like the fierce animal from which it borrows its name, tiger eye is a gorgeous stone characterized by colors of amber and earth. Beneath its glass-like surface are silky, beautiful bands. It transfers unto the user the characteristics of a tiger, including patience, focus and determination.
9. Opal These balls have a milky, pearlescent appearance that is simply beautiful. They are rarely fashioned from pure opal, but rather from opalized glass (or opalite) to give off the impression of an authentic opal. Nevertheless, their metaphysical properties help calm and stabilize the user’s mood swings.
10. Wood Wooden Baoding balls are carved from solid pieces of timber down to perfectly spherical proportions and polished to a neat, gleaming finish. They are perhaps the most natural looking ball of all retaining their authentic wood-like textures and grains.

Related Questions

How do you use a meditation ring?

Meditation or ‘spinner rings’ consist of two bands; an inner and outer band. To operate a meditation ring, you simply use your fingers on the opposing hand to spin the outer band around the inner. This action will help you to remain present and to regain focus in times of anxiety or worrisome thoughts.

What are meditation bells?

Meditation bells are musical instruments specifically designed to produce relaxing sounds that help bring on or enhance a meditative state. The sounds they produce are also meant to act as an anchor point to which you can return your attention to help remain in the present moment.

What does a meditation bowl do?

Much like a meditation bell, a meditation or ‘singing’ bowl is used to produce a range of sounds that reverberate at a certain vibration or frequency that is believed to have a healing effect on your mind or body. The sounds also assist in meditation practices, acting as a point to which you can anchor yourself to in the present moment.